Coping with life: Part 2 - Navigating depression
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EmailLife can be difficult, so it’s best to find coping skills that work.
Part 2 of this Michigan State University Extension series on coping with life will address the mental health topic of depression. Unlike normative sadness, depression is described as the persistent feeling of sadness and loss of interest within an individual that is apparent for more than two weeks. Additionally, depression can affect how a person feels, thinks and behaves, thus leading to a variety of behavioral concerns. Furthermore, research shows that depression is ranked third within the world for global burden of disease and is a major factor within deaths by suicide. These statistics make this mental health challenge an area of which to turn our focus.
While the cause of depression is multifaceted, it is vital to turn attention towards intervention strategies if you or a loved one experiences symptoms. Here are three healthy coping skills to consider, when one experiences the signs and symptoms of depression:
Grow awareness towards “thinking errors”
Thinking errors are biased or irrational thoughts that can lead to negative emotional wellbeing. Due to the human condition, we will naturally experience some degree of thinking errors. However, when these cognitive distortions become our truth, our thoughts/feelings can negatively influence our behaviors. Therefore, it is important to be aware and challenge said distortions to grow better emotional resilience when they occur. Suggestive questions when challenging thinking errors can include (but not limited to) the following:
- Is this thought helping or hurting me?
- Can I look at this from a different angle?
- What's the proof for or against this thought?
- How would someone else see this?
- What advice would I give a friend in this situation?
Behavioral activation – opposite reaction
Behavioral activation is when an individual rewards themselves with activities that can counter the negative symptoms of depression. Typically, when someone lives with depression, motivation is low, thus limiting completion of daily tasks. Within behavioral activation, individuals are encouraged to do the opposite reaction of how they are feeling to promote a dopamine release, generally starting from small to larger tasks. Examples include (but not limited to) the following:
- Does not want to get out of bed; decides to get out of bed.
- Does not want to engage in personal care; decides to engage in personal care.
- Does not want to hang with friends; decides to hang with friends.
Leaning on social supports
Leaning on existing social supports, such as family and friends, can be beneficial to combat depressive symptoms. This is the time to say yes to social hangouts, answering phone calls, etc., to feel less alone. Additionally, finding community support groups or clubs for socialization may be ideal to promote shared community within one’s life. Lastly, exploring professional support is a final avenue to consider. There is no shame in utilizing the crisis hotline (988) or connecting to mental health centers to find a clinician that can better support any growing symptoms.
In essence, it is important to discover healthy coping strategies related to emotional wellness. If coping strategies are engaged early and frequently, individuals can navigate these mental health challenges in a way that can promote higher quality of life.
Read more about coping with life in Part 1 and stay tuned for Coping with Life: Part 3 - Anxiety.
To learn more about emotional wellness, please visit MSU Extension’s healthy living and emotional wellness webpage.
