About depression
Depression is common. One in three people will experience a major depressive episode at some stage in their lives. Depression affects us all differently, but some common symptoms are inability to sleep, loss of confidence, loss of appetite, and pushing people away.
A vicious cycle of thoughts, feelings and behaviours
Our thoughts, feelings and behaviours are all connected. When we are depressed, we can start to withdraw and become isolated. This can make negative thinking worse, and we can easily get carried away with self-critical and judgemental thoughts, which in turn, impacts on what we do.
What we think: is connected to how we feel. If we are filled with negative and self-critical thoughts, we will feel worse emotionally.
How we feel emotionally: can then affect us physically. Low mood can be physically exhausting; we may lose our appetite, feel run down or become prone to headaches. Some people may feel sick, have palpitations, chest pain, or have a churning stomach
Behaviour: Because we don’t feel good, then the less we do, and the worse we then feel. A vicious cycle is created. We may stay at home and stop doing the things we would usually do. We may avoid people, cut ourselves off from the things that would usually make us feel better. Some people may begin to take on negative behaviours, like drinking too much, or start over sleeping, or comfort eating.
Because all of these things are interlinked and have a knock on effect, making a change in one of these areas can bring about change in the others. Making small changes to our behaviour is often a good place to start to have an effect on how we think and how we feel.
Some things to do:
Try to stay connected to people and don’t become isolated
Watch out for negative thoughts that make you feel worse. Notice the pattern and try not to let them linger
If anxiety is making you feel bad, then find some self-soothing techniques to help relax your body
Address any negative behaviour patterns you have fallen into. Routine is important to help anchor us, so try and go to bed and rise in the morning at the same time every day. Eat at regular times, and try to stay social.
Try to be active – exercise, get out and go for walks, or try yoga. Physical movement helps release hormones that naturally lift the mood.
What not to do:
Don’t drink too much alcohol, or eat too much to block out thoughts or emotions. In the long term, this can make you feel worse
Try not to push people away or block the people around you
Don’t get into the habit of sleeping during the day time.
Write it out
What is going on in your life right now?
Any pressures or problems?
What has been going on in your mind recently?
Are there any thoughts, memories, pictures or any predictions about what will happen in the future?
How does this make you feel emotionally?
Have you been feeling differently physically? Have you stopped doing the things you usually enjoy? Are you avoiding anything?