Discover Three Effective Strategies for Managing Depression
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Chapter 1: The Reality of Depression
Depression can creep in unexpectedly, leading to a gradual decline into a state of lethargy and disconnect. The joy I once felt seemed to vanish, and I found myself grappling with the familiar weight of depression once more. Since 2014, I have faced this challenge repeatedly, often isolating myself from friends and family until I felt capable of pretending to be a “fully-functioning” individual again. However, this time, I resolved to take action.
After experimenting with over 50 popular “depression hacks,” I discovered that many were ineffective. I questioned the value of making my bed in the morning as a mood booster. Yet, I found a few strategies that genuinely made a difference. Here are the top three that truly helped:
Section 1.1: Engaging with Social Media
Credit: Andrea Piacquadio
Contrary to what self-help gurus might suggest, social media can be a vital tool for connection. After relocating far from my closest friends, I realized I couldn't afford to abandon social media entirely. The essence of social media is connection.
I allocated 20 minutes daily to actively interact with my online friends. Here are my guidelines:
- No mindless scrolling or comparing my life to others.
- Reach out to at least five friends each day. I often found myself ghosting friends while lost in an Instagram scroll; this practice helped me reconnect.
- Unfollow accounts that make me feel inadequate.
Engaging actively on platforms like Instagram, TikTok, and Facebook helped mitigate my feelings of isolation and reinforced that online friendships can be just as meaningful as those in real life. Research shows a strong link between social isolation and depression, with 60% of Americans lacking close friends reporting feelings of depression in the past week.
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Section 1.2: Embracing Mindful Boredom
Credit: Olia Danilevich
Whenever boredom struck, my instinct was to reach for my phone. This reflex led me to endless scrolling or unnecessary purchases, leaving me unfulfilled. To combat this, I dedicated a week to embracing mindful boredom. Each time I reached for my phone, I performed a star jump. By the end of the first day, I had completed 216 jumps.
This week-long challenge rekindled my creativity. I had lost touch with my imagination amid the constant need for stimulation. Daydreaming, a joy I once cherished, became a lost art. Society often tells us that happiness hinges on grand experiences or financial success, but I’ve learned that finding joy in daydreaming is equally valid.
Section 1.3: Practicing Daily Kindness
“Treat others how you wish to be treated” was a mantra instilled in me from a young age. This principle brought me a fulfilling social life, but as I faced solitude, I became increasingly self-absorbed, leading to a spiral into depression. Studies indicate that self-centeredness correlates with higher depression rates.
While it's essential to prioritize self-care, acts of kindness can bring immense joy. A study from Scientific American found that those who practice kindness experience lower cortisol levels and age more slowly. I now aim to perform one act of kindness each day, whether it’s offering baked goods to a neighbor or complimenting a stranger.
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Chapter 2: Finding My Toolkit
Credit: Andrea Piacquadio
While I recognize that depression is likely a lifelong battle, I take comfort in the three effective strategies I've discovered. These tips have provided me with a toolkit to rely on when life feels overwhelming. Although no single method can cure depression, I’m grateful that these approaches have steered me toward a more positive direction.
Have you found any effective strategies for managing your depression? Please share your experiences in the comments.