3 Ways of Coping With Depression That Actually Work For Me
What works for me may not be the exact formula that works for everyone
Have you ever had a depressive episode where you felt down for seemingly no reason? Because many different elements contribute to depression, it’s difficult to effectively pinpoint and target specific causes of depression. Additionally, some aspects of depression are beyond our control. Aspects like faulty mood regulation by the brain, genetic vulnerability, chemical imbalance, and medical problems can interact to bring on depression.
An overview of the science behind depression
Medication can, in theory, help manage the elements that are beyond our control by regulating the neurotransmitters involved in depression. The issue with this, however, is that the most commonly prescribed depression medications target only serotonin (medications known as SSRIs — selective serotonin reuptake inhibitors) when there are far more neurotransmitter imbalances that can be responsible for depression. For example:
- Norepinephrine: May trigger anxiety and play a role in some types of depression, namely when it comes to impacting motivation.
- Dopamine: Also influences motivation, as well as the perception of reality.
- Glutamate: When medication is used to stabilize glutamate reuptake, this can be beneficial with bipolar disorder by smoothing out the ups and downs of mania and depression, helping to stabilize mood.
I did not find that SSRIs helped my depression at all. It wasn’t until I was prescribed Wellbutrin, a medication that increases dopamine levels, that I felt any relief. This goes to show that while you may not have a problem with serotonin levels, it may be possible to still experience depression due to imbalances with other neurotransmitters.
But enough about what is beyond our control. I want to share some of the ways that we can gain somewhat of a grasp on our experience with depression.
1. Coffee can be a mood-booster
Caffeine, whether in coffee or another form, is considered a psychostimulant, and therefore, it can increase wakefulness and motivation. Numerous studies have indicated that coffee can help prevent mild to moderate depression. I was not a regular coffee drinker until I started working in an office that had a Keurig. This was almost like an awakening experience (pun intended) because I had never realized the great impact that caffeine had on my mood and motivation before. I started to feel ready to take on the day and accomplish tasks without feeling like I had to force myself to be productive.
2. Make time for activities you enjoy
This is easier said than done when considering time constraints and the lack of motivation you are probably already experiencing as a result of depression, which is why I find it beneficial to drink a cup of coffee for the extra push I need to get started on anything. I’ve explained the importance of making time for activities you enjoy here, and how it truly is necessary for your well-being.
According to Pressman et al. in Psychosomatic Medicine, enjoyable leisure activity is associated with psychosocial and physical measures that aid in health and well-being. Even just one hour a day of pleasurable, meaningful activity helps me feel like I am spending time on what matters to me, which helps me feel more in touch with my values and myself.
3. Push yourself to make and maintain social interactions
This step can be especially hard for those who suffer from social anxiety, something that many with depression also commonly experience. The thought of not only mustering up the motivation to proactively involve yourself in social situations but also the act of interacting itself can be a deterrent for socializing.
The unfortunate truth is that there isn’t a shortcut to making this process any less difficult. Instead, it boils down to taking the plunge and going for it. It is a matter of sending the first text to an old friend you haven’t spoken with in a while, being the one to initiate a FaceTime call, and taking it upon yourself to join a club or group.
The good news is that after you do take this plunge, the payoff feels good and your effort feels rewarding. People with a higher level of social support gain better communication skills and slowly become more comfortable with regular socialization, which, according to Harandi et al. at Electron Physician, in turn directs them away from depression. You may find yourself building a lifelong friendship or having a go-to community of people that support you.
Keep in mind that there are many other routes to managing depression on a day-to-day basis, like exercising, journaling, meditation, and as someone with a degree in psychology, I am an advocate of attending therapy.
What works for me may not be the exact formula that works for everyone. But the most important takeaway is that the key to managing your depression is to take action, no matter how small (any step is a good step!) to play around with what methods will work for you.
One thing I don’t ever want to downplay is the enormous amount of effort it can take for someone who is severely depressed to make changes like these to their routine, but I can only encourage you to try your best with what’s within your range of ability.
