Powerful depression coping skills: The key to lifting the fog of depression

Feeling homesick even though you’re already home?

What is depression?

Depression is a complex and multifaceted mental health condition that affects millions of people worldwide. It goes beyond just feeling sad or blue; it can significantly impair your daily functioning and quality of life. Depression has little to do with how well your life is going. You can find celebrities who have fame, fortune and clout who are depressed (or die by suicide) and you can also find individuals who are dealing with terminal illnesses who are positive and joyful. Depression makes you feel that you are depressed because of your life circumstances (the voice in your head might say ‘your job sucks, you’re ugly, you’re poor, you’re alone’) but the reality is that depression occurs on its own timeline that has nothing to do with your life’s circumstances.

Depression can manifest in various ways, including persistent sadness, loss of interest or pleasure in activities, changes in appetite or weight, difficulty concentrating, and feelings of worthlessness or guilt. It can also cause physical symptoms such as fatigue, sleep disturbances, and aches and pains. The impact of depression can be far-reaching, affecting relationships, work performance, and overall wellbeing.

It's important to recognize that depression is a real illness, not a personal weakness or character flaw. It's not something you can simply "snap out of," and it often requires professional intervention and support.

Depression coping skills

Get out of your house, get out of your head

Depression can be an isolating and overwhelming experience, but you don't have to face it alone. Seeking support from a trained therapist can be instrumental in managing and overcoming depression. Click here to schedule a free intro call with me.

Therapy and counseling provide a safe and non-judgmental space to explore your thoughts, feelings, and experiences. A trained professional can help you gain insight into the root causes of your depression, develop coping strategies, and provide guidance and support along the way.

In addition to therapy, it’s important to socialize and seek support from friends and family. Your depression will tell you that your loved ones are ‘sick of you’ or don’t want to hear from you, but you need to push through that irrational voice and seek out social support. You can also get social support by just being in proximity to other people: work at a coffee shop instead of working from home, take an exercise class instead of exercising alone, volunteer for a cause that you support. Social isolation is the #1 behavior that WORSENS depression, so make efforts to spend more time around other people, even if it feels forced.

Steal these CBT coping skills for your own use

Cognitive-behavioral therapy (CBT) is a widely recognized and evidence-based treatment for depression. It focuses on identifying and challenging negative thoughts and beliefs that contribute to depressive symptoms and replacing them with more positive and realistic ones. CBT techniques can help lift the fog of depression and provide you with the tools to manage negative emotions more effectively.

One of the fundamental techniques used in CBT is cognitive restructuring. This involves identifying negative thoughts and beliefs and examining the evidence for and against them. By challenging and reframing these negative thoughts, you can begin to develop a more balanced and positive mindset. So, if your mind is telling you ‘you’re stuck, you’re not accomplishing anything and you’re never going to make more money’ - actively look for evidence of this thought. Have you made any career progress? What has changed since you started this project? Chances are the voice of depression is telling you irrational and inaccurate lies about your career trajectory.

Another tool of CBT is behavioral activation. This technique involves setting achievable goals and engaging in activities that bring a sense of pleasure or accomplishment. Depression often leads to a loss of interest in previously enjoyable activities, so behavioral activation aims to counteract this by reintroducing pleasurable experiences into your life. Game-ify this for yourself. Write 2 things per day that you will accomplish - these can be little goals (give the dog a bath, text a friend) and REWARD yourself when you do these things.

Take a walk around the block

Exercise is often hailed as a powerful tool for managing and overcoming depression, and for a good reason. Engaging in regular physical activity has been shown to have numerous benefits for mental health, including reducing symptoms of depression and anxiety.

When you're depressed, the thought of exercising may seem daunting or even impossible. However, even small amounts of physical activity can have a positive impact on your mood and overall wellbeing.

Are you up for walking around the block? Grab your AirPods, throw on some music or a podcast and walk around the block. Next time, walk around 2 blocks and then go home. You don’t need to join CrossFit for it to count as exercise. The goal is to get your heart pumping and also to get out of the house, which provides some distraction from your racing thoughts.

Bingeing on candy probably won’t help your mood

We all know that we are supposed to eat vegetables, fruits and whole grains for brain health. We also know that it's important to limit or avoid foods that can negatively impact your mental health. Highly processed foods, sugary snacks, and excessive caffeine can lead to energy crashes, mood swings, and increased anxiety.

Bingeing on candy when you’re depressed feels soothing (in the moment) but generally worsens your mood. The issue with food binges is never about the calories. The downside of a binge is that it causes acute self-loathing. You wake up the morning after a binge and rip yourself to shreds for the lack of control, the calories consumed and the disgust with yourself. Acute self loathing obliterates your self esteem and pummels your mood. In other words, bingeing creates and then sustains self hatred and depression. Learn 3 steps to preventing a candy binge here.

Do you have 5 minutes per day?

Mindfulness involves intentionally paying attention to the present moment without judgment. It can be practiced in various ways, such as focusing on your breath, engaging in body scans, or simply observing your thoughts and emotions without getting caught up in them. Mindfulness allows you to develop a non-reactive and compassionate stance towards your internal experiences, which can help reduce stress and improve overall wellbeing.

Meditation, on the other hand, is a formal practice that involves setting aside dedicated time for stillness and quiet contemplation. There are various forms of meditation, including focused attention meditation, loving-kindness meditation, and transcendental meditation. Each form has its unique focus and techniques, but they all aim to cultivate awareness, clarity, and inner peace.

Incorporating mindfulness and meditation into your coping routine can help you develop a greater sense of self-awareness and emotional regulation. By observing your thoughts and emotions without judgment, you can create space for self-compassion and acceptance. These practices can also help reduce rumination, which is a common feature of depression, and improve your overall sense of wellbeing.

Remember, mindfulness and meditation are skills that require practice and patience. Start with just 5 minutes each day. There are many resources available, such as guided meditation apps and online courses, that can support you on your journey towards finding inner peace amidst depression.

Remember, depression is treatable!

From changing your mindset to incorporating healthy habits, there are various powerful coping strategies that can help lift the fog of depression. Remember, everyone's journey is unique, and what works for one person may not work for another. Be patient with yourself and seek professional support if needed. With time, effort, and the right tools, you can find hope and resilience in your journey towards overcoming depression. The fog will lift, and the light will shine once again.