Depression Can Feel Like It's Destroyed Your Life - But There Is Hope
Depression is a cruel and insidious disorder. It sneaks into your life slowly, draining the joy and color from your world bit by bit. Before you know it, everything that once brought you happiness and meaning feels gray and lifeless. Depression makes it hard to find the motivation to get out of bed, go to work, maintain friendships - it can feel like your life has been completely destroyed and reduced to rubble.
If you feel like depression has stolen everything from your life and left you feeling empty and hopeless, you're not alone. Many people with depression describe it as a destructive, life-destroying force. But no matter how bleak things may seem right now, it's important to know that you can regain your joy, purpose and zest for life again.
Here are 5 signs that depression may have taken a toll on your life, and tips for rebuilding:
1. You've lost interest in activities you once enjoyed.
One of the hallmark symptoms of depression is losing interest in hobbies, passions, and social activities that previously brought you pleasure. Where you once looked forward to certain pastimes or spending time with friends, now those things feel like burdens or chores. You don't get the same enjoyment out of them, so you start avoiding them altogether.
Treatment - Make a list of things you enjoyed doing before you became depressed, even if you have no interest in them now. Pick one small, manageable activity - like taking a short walk, reading for 15 minutes, or chatting with a friend on the phone - and commit to doing it, even if you don't feel like it. Getting back involved in hobbies and social activities will help lift your mood over time.
2. Your work or school performance has declined.
Depression can sap your concentration, energy and motivation levels, making it difficult to excel in your career or studies. Where you once submitted high-quality work and projects on time, you now struggle. Your performance metrics and grades may have plummeted. You've likely had to miss work or school due to your depression symptoms as well.
Treatment - Be honest with your boss or teachers about your struggles with depression, and discuss steps you can take to get back on track, like adjusting deadlines or getting extra support. For work, look into Employee Assistance Programs that offer free counseling or therapy resources. For school, reach out to academic advisors, tutors and on-campus counselors for help.
3. Your relationships have deteriorated.
Depression can take a toll on your closest relationships too. You may snap at loved ones or withdraw from them, causing rifts. Your sex drive may be diminished. Or your partner or friends may not understand depression and get frustrated with your mood swings, lack of energy, and disinterest in socializing.
Treatment - Open up to your loved ones about what you're going through. Let them know how they can best support you, whether that's giving you space when you need it, or gently encouraging you to stick to your treatment plan. Consider couples counseling to help navigate strains on your relationship tied to depression.
4. Your self-care routine has fallen apart.
When you're depressed, tasks like showering, eating healthy meals, exercising, and cleaning up around the house can feel exhausting or impossible to manage. You may find yourself sleeping or lying in bed the majority of the day. Your diet might consist mostly of sugary, processed junk foods rather than nutritious whole foods. Taking care of your apartment, paying bills on time, and running basic errands feel overwhelming.
Treatment - Start small by creating a daily self-care checklist with just the basics - shower, brush teeth, get dressed in clean clothes, eat a healthy meal. Check things off as you accomplish them. Slowly add in other tasks like taking a short walk, calling a friend, or tidying one room. Celebrate every accomplishment, no matter how small it seems.
5. You've had suicidal thoughts.
Many struggling with severe depression start contemplating suicide. You may feel completely hopeless about your situation and future. Thoughts of ending your life may seem like the only way to find relief from the constant emotional agony.
Treatment - If you are having suicidal thoughts, call the National Suicide Prevention Lifeline at 1-800-273-8255 (US) or your local emergency number immediately. You can also text "HOME" to 741741. Do not try to tough this out on your own. Get help right away.
How to Rebuild Your Life After Depression
The good news is that depression is very treatable - the vast majority of people with depression can feel better with professional mental health support and lifestyle changes. Here are some steps to help you rebuild your life after depression:
1. Seek professional help.
The first step is to access effective treatment for depression, including medication, psychotherapy, or ideally a combination of the two. Work closely with a psychiatrist, therapist, and your primary care doctor to find the right treatment plan for you. Be honest about how severely your depression is impacting your life, so they can match your treatment intensity to your needs.
2. Make lifestyle changes.
Certain lifestyle habits can help boost your mood and ease depression symptoms. Try to build regular exercise into your daily routine, even just going for a 30 minute walk. Eat more fruits, vegetables, whole grains, nuts and omega-3 rich foods. Cut back on sugary processed foods that can destabilize your blood sugar levels. Get out into nature as much as possible. Develop a consistent sleep routine and limit alcohol.
3. Try supplements.
Some supplements like omega-3 fatty acids, vitamin D, B vitamins, turmeric, and SAMe have been shown to help relieve depressive symptoms. Talk to your doctor before starting any supplements to make sure they won't interact with other medications you're taking.
4. Join a support group.
Connecting with others going through similar struggles can help reduce loneliness and isolation. Support groups for depression provide a judgement-free space to share advice and encouragement. Look for local and online depression support groups. Peers who relate to your experience can motivate you to keep making progress.
5. Make time for self-care.
Carving out time for rest and relaxation is key to managing depression. Keep up with a soothing self-care routine like taking bubble baths, meditating, journaling, reading uplifting books, and spending time outdoors in nature. Say no to obligations that drain you. Don't feel guilty about needing extra down-time while you heal.
6. Set small goals.
Recovering from depression can seem overwhelming, so focus on setting manageable daily and weekly goals to rebuild your routines. For example, set a goal to shower and get dressed every morning or call a friend to catch up once a week. Small accomplishments will start to boost your sense of pride and motivation over time.
7. Remain patient with yourself.
Healing from depression takes time. Some days will feel like one step forward, two steps back. Expect ups and downs, and be kind to yourself through the process. Don't give up hope - with consistent treatment and lifestyle changes, your depression can get significantly better. The old you is still in there.
The pain and destruction depression causes is very real. But no matter how broken down or defeated you feel right now, it is possible to rebuild your life again. Take it one day at a time, get professional help, and don't lose hope. There are brighter days ahead.
FAQs
How do I know if I'm depressed or if it's just feeling down temporarily?
Depression is more than just feeling sad or having a bad day. If negative feelings persist daily for 2 weeks or longer and are interfering with your ability to function normally, it may be clinical depression requiring treatment. Other symptoms include low energy, trouble sleeping, loss of interest in activities, and suicidal thoughts.
What lifestyle changes can help improve depression?
Regular exercise, eating a healthy diet high in fruits, vegetables and whole grains, spending time outdoors in nature, maintaining a consistent sleep routine, limiting alcohol, and engaging in relaxing activities like yoga, meditation and journaling can all help ease depressive symptoms.
How do I convince a loved one to get treatment for depression?
You can't force someone into treatment, but you can offer your compassion, share your concerns, provide resources and encourage them to seek professional help. Ultimately, they need to make the decision when ready. Lead by example by taking care of your own mental health.
Can depression be cured completely?
While depression cannot be cured like a disease, for most people it can be effectively managed through treatment. A combination of medication, psychotherapy, lifestyle changes and support can help minimize symptoms long-term so that depression is no longer severely impacting daily functioning.
When should I consider hospitalization for depression treatment?
If you are experiencing severe symptoms like an inability to get out of bed, suicidal thoughts, hallucinations, detachment from reality, or are at immediate risk of harming yourself or others, inpatient hospitalization may provide intensive stabilization and monitoring. Your doctor or therapist can guide you.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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