Medication can help correct chemical imbalances in the brain. It can help break down the barriers that are stopping you from feeling energetic or happy. Therapy can help you identify and fight back against the factors in your life that may be dragging you down. Sometimes, life circumstances and problems cause or contribute to depression. A good therapist can help you figure out how to deal with that.
Talk with your doctor about whether and how well various medications work. Schedule an intake session with several different therapists in your area. Choose the one who works best with you.
After talking to a mental health professional, you can discuss your situation with a coach or a spiritual leader, such as a pastor, an imam, a rabbi, etc.
It’s okay if you need to set little goals. Even “I brushed my teeth today” or “I made a sandwich instead of just eating its components” are great things to celebrate. Sometimes it’s almost unavoidable, but no one can help you if you don’t want to at least try.
Try mild exercise like going for walks with your partner, or playing backyard sports. Consider basketball, swimming, and hiking.
Try to make healthy food easy to access. For example, you can keep a can of nuts easy to reach or keep fruit in bowls in the fridge. If you’re trying to choose between a healthier food and an unhealthy food, and you don’t feel strongly, then pick the healthier one. You’ll feel better about it later. This doesn’t mean you can never enjoy treats. Just aim for reasonable portions. If slowly eating your favorite chocolate bar helps you fight depression, then enjoy that chocolate!
Make sure you have enough quiet time to think during the day so that your mind doesn’t need to race as much at night. Use blue light filters on any screens you look at in the evening. Try playing relaxing music to help you fall asleep. Remember that even lying in bed awake is more restful than not trying. Even if you’re staring at the ceiling at 2 am, you’re still getting a benefit from the rest.
If you can’t think positively about yourself, try thinking neutrally. For example, instead of “I don’t deserve to live,” try “I’m a person, and all people deserve basic health and safety. " If you’re feeling hurt, frustrated or angry, don’t take it out on your partner! Practice talking about how you feel. “I’m really sad today. " “When you ______, I feel _____. "
Your partner may want to read a little about depression in order to understand it better. If your depressive situation stems from being in a long distance relationship, this is definitely something you must try to discuss with your partner. Step one in this case is to recognize that the goal of any long-distance relationship is to inevitably eventually become close. If you’re feeling depressed due to feeling distant from your partner, try exploring yourself more in-depth, because that allows for more areas for you and your partner to actually connect when you talk or see each other.
If your partner does something that upsets you, think “Did they really mean it in a negative way, or did I take it in the worst possible context?” It could be that you misunderstood. If you’re unsure, ask them. If you’re too upset to speak, try taking a walk or a five-minute break.
