Depression can feel like a heavy darkness that digs a hole in your chest and just sits there. It can show up as a deep sadness, making you want to stay in bed all day, unbathed, either overeating or not eating at all, and avoiding socializing. Sometimes, it’s mood swings and anger, making you jumpy and on edge. You might even feel forced to put on a "happy face" in public while pushing down all those emotions until they eventually burst out.
This is what depression looks like.
You’ve probably heard things like, “We all get sad sometimes” or “Look on the bright side.”
These comments often make us feel worse because they don’t acknowledge the struggle we’re already going through just to survive each day. Depression isn't something that can just go away or be "cured" overnight.
One major cause of depression is the lack of satisfying responses to deep emotions. When feelings come up, especially triggers, and we don’t know how to deal with them, we often distract ourselves with things like substances, food, work, staying busy, or screens. These distractions lead to frustration, as the feelings never really go away, creating a cycle of feeling bad and distracting ourselves. This cycle repeats and repeats until it spirals into depression, which acts as a failsafe switch in our mind, shutting down emotions to prevent a mental breakdown.
But there is hope. You are not alone, and there are ways to get out of the spiral.
Be Honest about where you are
Depression affects millions of people daily, and you might be surprised to find that people in your life face similar challenges. Navigating your depression involves being open, accepting, and loving toward yourself and what you’re going through. Remember, every day is different, and it's important to recognize that you won't always feel like you do right now. Don't be too hard on yourself and remember, anyone else who went through what you did, would feel exactly how you feel.
Go for a walk
Getting out of bed can be incredibly hard when you’re depressed, but physical activity can help reduce symptoms and boost energy levels. Even a short walk can release endorphins, which relieve stress and pain and can improve your mood. If intense workouts or being around people isn't your thing, try a YouTube video for yoga or Tai Chi at home. The key is to find an activity that works for you and makes you feel good.
Talk to your inner voice
We all have that inner voice that criticizes and brings us down. Learn to recognize and challenge it. If it says, “You’re going to have a bad time,” counter with, “How do you know until you try?” Transform that negative self-talk into something more encouraging and supportive. Get curious about what it's saying, and ask where is that coming from?
Look at the parts instead of generalizing
Depression can make it easy to focus on negative experiences. Try to recognize and appreciate the positives, no matter how small. Write down things you enjoyed or accomplished during the day to help shift your focus from the negative to the positive.
Do things that light you up
Depression often robs us of joy. Push back by doing things you love, whether it's playing an instrument, painting, reading, or hanging out with friends. Music, in particular, can lift your spirits and boost your energy. Start small, and don't put any expectations on what the end results are. Focus instead on the process, and how it feels to do the activity.
Create a routine
Depression can disrupt daily life, so having a routine can help you feel more in control. Use a calendar app, daily planner, or set phone alarms to create a structure that works for you. Start small and build up to include things like taking your meds, exercising, and eating meals regularly. Get enough sleep
Sleep issues are common with depression, whether it’s sleeping too much or too little. Aim for 7-9 hours of sleep and try to maintain a regular sleep schedule. Use whatever helps you relax, like calming music, a hot bath, or a good book before bed. Try to limit screen time an hour before bed, so your brain is able to release melatonin properly, helping you feel sleepy and ready for deep rest. Also it's worth noting that some substances like alcohol or THC can disrupt the quality of your sleep, preventing you from reaching REM stages. Learn why REM sleep is important to your mental and physical health. Limit substances a few hours before bed, so you can reach a deep level of rest, allowing your body to repair itself properly.
Try something new
Doing the same thing every day uses the same parts of your brain. Trying new activities can help you feel rewarded, improve your well-being, and strengthen social connections. Take up a new sport, learn a new skill, or play a new game to get these benefits. It releases dopamine and can strengthen your confidence in your ability to adapt and change.
Spend time with loved ones
Depression can isolate us, making it hard to reach out. Putting effort into face-to-face interactions, phone calls, or video chats can replace feelings of being alone with love, kindness, and even laughter. Spending time with loved ones benefits them as much as it does you. Allow those that love you to be a part of your experience, and remind yourself you are not a burden. Remember, if they care about you, it's truly an honor for them to be able to be your support.
Explore relaxation techniques
Along with depression, we often deal with additional stress and anxiety. Try techniques like meditation, yoga, breath work, and journaling to help lower stress and increase enjoyment and balance in your day. Discover which method works best for you, and place that practice into your daily routine.
Your Emotions Are valid
Suppressing and distracting from emotions only makes things worse. When you’re having a dark day, acknowledge your feelings. Notice where you feel them in your body and use tools like breathing techniques or meditation to process them. Ask yourself what the feelings are saying to you. Sadness usually says 'I've lost something meaningful to me' and it asks that you either replace that thing, or grieve the loss fully so you can let go. Be curious about your feelings, and remember that discomfort is ok. Feelings are messages asking us to pay attention to our needs, and staying open to them allows you to successfully communicate with your inner self.
Hypnotherapy can help
Talking to a Clinical Hypnotherapist can help you understand the root cause of your depression and find effective ways of resolving it. Hypnotherapy opens up the subconscious so you can change that negative inner voice into a supportive one, and help you find the focus and motivation to start dealing with your depression. It also helps you find effective ways to understand your emotions and feelings, and where they come from. It takes time and patience, so be open and honest with your Hypnotherapist about what works and what doesn’t.
Remember, you don’t have to navigate this journey alone. There’s hope, and there are many ways to manage depression and find your way back to a brighter place. If you’re curious about hypnotherapy for depression, feel free to schedule a free phone call or consultation anytime.
I’m here for you at Harmonious Hypnosis and can answer any questions you may have about hypnotherapy.
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