Depression is incredibly common — the condition affects more than 280 million people around the globe, according to the World Health Organization.
However, thanks to various forms of therapy as well as incredible developments in medicine, most people who are affected can get treatment and begin to feel better. Of course, that doesn’t make it easy to deal with. If depression has started to feel like a constant companion for you to the point that you don’t feel right on the days it’s not so bad, here’s why that might be the case.
1. You’ve been dealing with it for so long.
When you’ve been battling depression for ages, it can start to feel like your default state. Try to remember what you enjoyed before depression hit. Make a list of activities that used to bring you joy and try to reintroduce them gradually. You may not feel like it, but after a while, some of the old passion for life you had might start to reappear.
2. You’ve stopped reaching out for help.
Source: Unsplash Maybe you tried talking to people before, and it didn’t go well, or you just got tired of explaining. Challenge yourself to open up to one person you trust this week. Sometimes, just saying it out loud can make a difference. You don’t have to deal with this alone, and in fact, you really shouldn’t.
3. Your lifestyle has adapted to your depression.
If you’ve changed your routines to accommodate your low mood, it can reinforce the feeling that this is just how life is now. Try to make one small positive change to your routine each day, like going for a short walk or calling a friend. Shaking up your routine in even the smallest ways can change your mindset (even if only temporarily).
4. You’re surrounded by negative people.
If everyone around you is always moaning and groaning, it can be hard to remember that life isn’t actually meant to feel rubbish all the time. Try to surround yourself with more positive influences, even if it’s just through uplifting books or podcasts. It might have an uplifting effect on your own mood.
5. You’ve started to believe your negative thoughts.
Depression has a way of telling you lies about yourself and the world. Start challenging these thoughts. When you have a negative thought, ask yourself if you’d say that to a friend. If not, why are you saying it to yourself? You deserve the same love and care you offer to other people.
6. You’ve lost touch with things you used to enjoy.
When was the last time you did something just for fun? Make a point of doing one thing you enjoy, no matter how small, every day. It could be as simple as listening to your favourite song or going for a latte at your favourite café.
7. You’re not taking care of your physical health.
Poor sleep, rubbish diet, no exercise — these can all make depression worse. Start small: try to get outside for 10 minutes a day, or swap one unhealthy snack for a piece of fruit. It’s hard to focus on your physical health when your mental health is so poor, but it’s important that you do.
8. You’ve stopped setting goals for yourself.
If you’re not looking forward to anything or working towards something, it can make each day feel the same. Set a small, achievable goal for the week. It could be as simple as tidying one drawer or reading a chapter of a book. It can give you a feeling of accomplishment that really boosts your confidence.
9. You’re isolating yourself.
Pushing people away might feel easier, but it can make depression feel more normal. Challenge yourself to reach out to one person this week, even if it’s just sending a text. You don’t have to tell them the ins and outs of what’s going on, but even that small bit of connection can make a huge difference.
10. You’re comparing your insides to everyone else’s outsides.
Social media can make it seem like everyone else is having a grand old time. Take a break from social media for a few days and see how you feel, or curate your feed to include more positive and supportive content.
11. You’ve stopped trying new things.
Sticking to the same old routine might feel safe, but it can also make depression feel like the only way to be. Try one new thing this week, no matter how small. It could be a new recipe or taking a different route on your walk.
12. You’re not acknowledging your small victories.
If you’re only focusing on what’s going wrong, it’s easy to miss the little things you’re doing right. Start a ‘win jar’. Write down one thing you’ve achieved each day, no matter how small, and put it in the jar.
13. You’re using unhealthy coping mechanisms.
Things like drinking too much or binge-eating might provide temporary relief, but they can make depression feel more normal in the long run. Try to replace one unhealthy coping mechanism with a healthier one, like going for a walk or calling a friend when you’re stressed.
14. You’ve internalised stigma about mental health.
If you’ve bought into the idea that depression is a personal failing rather than an illness, it can make it feel more like ‘just how you are’. Educate yourself about depression. Understanding that it’s a real illness can help reduce self-blame.
15. You’re not getting professional help.
Trying to tackle depression on your own can be overwhelming. Consider reaching out to a GP or a mental health professional. If that feels too daunting, start by looking at online resources from mental health charities.
16. You’ve lost your sense of purpose.
Source: Unsplash When you can’t see the point in anything, it’s easy for depression to become your default mode. Try volunteering or helping someone out. Sometimes, focusing on other people can help you find meaning.
17. You’re stuck in a situation you can’t change.
Source: Unsplash If you’re in a job you hate or a relationship that’s not working, but feel trapped, it can make depression feel like the only possible response. While you might not be able to change the situation immediately, you can change how you respond to it. Focus on what you can control, even if it’s just your attitude or how you spend your free time.
