Depression for many, is an overwhelming and exhausting experience, and when it starts to get worse, it can feel like sinking into a bottomless pit.
Ups and downs are common when living with depression, but when the downs start to outnumber the ups, it’s essential to take action. In this article, we’ll explore what you can do when your depression gets worse.
Why is my depression getting worse?
Depression can get worse without us noticing. You might not realise you’re feeling down until it’s been happening for a while. It can be hard to tell the difference between another bad day or something more serious like a depression disorder.
There could be several reasons why your depression is getting worse. It might be due to underlying issues, such as unresolved trauma or negative thought patterns. Changes in your life circumstances, such as work or relationship difficulties. Additionally, isolation and a lack of social support may deepen feelings of loneliness and despair.
But sometimes, depression gets worse because you’re not getting the right help and support. Mental health issues tend to get worse if they’re not treated, so it’s important to seek help if you’re struggling.
So, what can I do to manage depression?
1. Reach out for support
When depression worsens, it’s important not to isolate yourself. Reach out to trusted friends and family members for support, even just a quick phone call or a text.
Opening up about your struggles can be difficult, but sharing your feelings with others can provide comfort, validation, and a sense of connection. You don’t have to face depression alone, and seeking support is a brave and essential step towards healing.
2. Seek professional help
If your depression is getting worse, it may be time to seek professional help. A counsellor can offer valuable support, guidance, and coping strategies to help you manage your symptoms.
They can also provide a safe space to explore your feelings, process difficult emotions, and work towards healing. Additionally, a psychiatrist or doctor can assess your symptoms and recommend medication if necessary, offering a holistic approach to treatment.
3. Explore therapy options
Various types of therapy can be beneficial for managing depression, including cognitive-behavioral therapy and integrative counselling.
Each type of therapy offers unique tools and techniques for coping with depression and can help you develop healthier ways of thinking, behaving, and relating to others. Exploring the different therapy options available will help you to find an approach which suits you.
4. Establish a routine
When depression worsens, it can be challenging to maintain a sense of structure and routine in your daily life. However, establishing a regular schedule can provide stability, predictability, and a sense of purpose.
Set small, achievable goals for yourself each day, such as getting out of bed, taking a shower, eating nutritious meals, and engaging in meaningful activities. Even small victories can make a significant difference in managing depression.
5. Monitor Your Thoughts
Negative thought patterns are common in depression and can contribute to feelings of hopelessness and despair. Pay attention to your thoughts and challenge negative beliefs or assumptions that may be fueling your depression.
Practice reframing negative thoughts into more balanced and realistic perspectives, focusing on your strengths, accomplishments, and potential for growth. Mindfulness techniques can also help you cultivate awareness of your thoughts without judgment, allowing you to observe them from a distance and let them pass.
6. Stay Connected
Maintaining social connections is essential for combating the isolation and loneliness that often accompany depression. Make an effort to stay connected with friends, family, and support networks, even when it feels challenging.
Reach out to loved ones for companionship, encouragement, and emotional support, and prioritise spending time with people who lift your spirits and make you feel valued and understood.
7. Self-care
Self-care plays a big role in managing depression and promoting overall well-being. Engaging in self-care activities that nurture the mind, body, and soul can help alleviate symptoms of depression.
This can include getting adequate sleep, maintaining a balanced diet, and engaging in regular exercise. All of which have been shown to positively impact mood and energy levels. Additionally, practising mindfulness techniques such as meditation, deep breathing, or yoga can help reduce stress and promote relaxation.
Setting boundaries, saying no when necessary, and surrounding yourself with supportive relationships are also vital aspects of self-care that can help protect you against the negative effects of depression.
7. Remember, you’re not alone
It’s okay to struggle and your worth is not defined by your mental health, far from it! Treat yourself with the same kindness, understanding, and patience that you would offer to a friend or loved one.
Depression is a complex condition, and there is support available. If you find your depression is getting worse, reach out for help, prioritise self-care, and explore treatment options to find what’s right for you. You are not alone in this struggle, and with the right support and resources, you can find your way through the darkness.
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Our low-cost counselling service gives you access to private therapy for only £29. Just follow these two simple steps to access our affordable counselling service.
Step 1: Go to the self referral contact form below.
Step 2: Complete the form to book and secure an initial free consultation.
It’s as simple as that. One of our team will contact you within 24 hours to discuss your needs.
