Itās safe to say we all experience the blues every now-and-then. Thatās life, and the blues are bound to happen from
time-to-time. People have been battling the pandemic blues, and now with the holiday season is in full swing, the stress can bring on even more emotional feelings. All of our thoughts and feelings are heightened during this intense time of the year, and they can bring you down rather than lifting your spirits.
The winter holiday season is typically filled with celebrations and social gatherings for family, friends, and co-workers. But with the pandemic, this holiday season has been flipped upside down. More than ever, this time of year can be a catalyst for increased loneliness, stress, and even sadness. Combined with financial pressures and isolation from the pandemic, the distress may be intensified by damaging
self-reflection and reminders of āhappier times." These feelings of loss, separation, and grief can make the holidays difficult.
boost your mood this
holiday season and beyond
Make gifts instead of buying them
Exercise at least 30-minutes a day to stimulate the nervous system & release endorphins
Talk to a friend or family member who is supportive, positive, and uplifting
Focus on positive emotions
Get outside for at least 10-minutes a day for fresh air, Vitamin D, and sunshine
Help someone in need
Make sure to eat healthfully, avoid alcohol, and get plenty of sleep
But you can start to feel so low & down itās difficult to see or believe thereās light at the end of the tunnel. Sad times that are so gloomy itās difficult to smile or get out of bed. Low times that interfere with the quality of life and create feelings of hopeless, angry, empty and alone. Iām talking about depression that lingers too long.
Depression, a word that describes these ādownā times, is a general term that is used to explain conditions of feeling sadness and despair. There are different types of depression, and although true clinical depression has many faces, they all rob us of happiness; making it a challenge to feel optimistic and realize our
self-worth.
No one is sure what exactly causes depression, but most experts believe it is due to chemical changes in the brain. Often, it is hereditary and runs in families, but not always. A traumatic experience can be the cause. Anyone at any age can become depressed. We all experience depression differently ā be it reason, type, extent, or duration; however, what depression has in common, no matter who
it belongs to, is the darkness that overshadows our lives.
There are degrees of depression, with some depression being situational or temporary, and others being long term and chronic. No matter which type, depression needs to be managed properly, so you can resume a meaningful and happy life. Depression affects our minds and bodies, and is an illness, which like any other illness needs treatment. Treating depression isnāt easy, and often requires a
ātrial and errorā approach in order to find the appropriate treatment. It can be frustrating when we donāt get immediate results, but perseverance is vital to recovery.
SITUATIONAL depression is often caused by something exterior that makes us sad or upset ā a stressor like a breakup or the loss of a job or even the holidays and the pandemic. Itās often caused by something that when it changes, so does our mood and we feel better: a new partner or job, for instance. Time is often the great healer with this type of depression; yet talk therapy can be extremely
beneficial in helping us regain a healthy perspective. Many are prescribed anti-depressant medication(s) during these difficult times to help get through them easier and quicker. Regardless, itās important to seek treatment for mild depression if it seems to hang around a little too long, since it has the potential of gaining momentum and becoming more severe as time goes on.
Some suffer with more severe and persistent depression on a daily basis for long periods of time; sometimes life long. MAJOR depression has no rules and can happen just once in a lifetime or repeatedly. It typically interferes with daily life; making it difficult to work, sleep, eat, study, exercise, or enjoy being with friends. CHRONIC depression tends to linger for at least
a couple years; however itās not as debilitating as major depression. The person is usually functional, but always seems to be unhappy.
common depression
symptoms
Persistent sad or empty feeling
Feelings of helplessness, hopelessness, worthlessness and guilt
Difficulty sleeping (sleeping too much or too little)
Loss of energy or fatigue with mental and physical sluggishness
Changes in appetite (overeating or loss of appetite)
Difficulty concentrating, thinking or making decisions
Have trouble doing day to day activities
Agitation, restlessness, and irritability
Becoming withdrawn or isolated
Loss of interest or the ability to enjoy oneself
Loss of interest or pleasure in activities that were once enjoyed
Persistent aches or pains, headaches, cramps, or digestive problems
Thoughts of death or suicide
Major and chronic depressions are often linked to a chemical imbalance regardless of the cause, and are usually treated with anti-depressant medication, and, hopefully, talk therapy, as well. Typically, treatments of these more intense depressions require both drugs and therapy in order to be most effective. I know so many people who only opt for medication when therapy is also needed for
successful treatment. I canāt encourage you enough to seek counseling in addition to medication. Individual therapy, group therapy and support groups are excellent outlets for talking through our depression with others who understand or can relate.
Often, depressed people will self medicate by drinking alcohol or taking illegal drugs as a way to alleviate their emotional pain. Itās understandable because these drugs can temporarily make us feel better and forget our sadness. Still, itās not a smart way to handle the situation, since drugs and alcohol will only cause other serious problems and make depression worse. Seeking the
appropriate treatment is key to helping yourself move beyond depression.
If you have these symptoms, or know someone who does, please talk with someone who can help ā your doctor, a family member, a friend, or even a hotline phone number. It is not easy to take the first step when youāre feeling low, and often we need the support of others to head us in the right direction. Please donāt let embarrassment get in your way.
Depression is not a weakness or a fault. With depression reaching epidemic proportions, everyone understands; not to mention you are not alone. So, do
what you need to do to feel better and regain your balance again.
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