How to treat chronic depression?

Are you tired of feeling like a soggy noodle day after day? Or maybe you wake up in the morning with less enthusiasm than a sloth on Valium. Let’s face it, chronic depression sucks! But don’t worry – we’ve got your back. In this fun and easy guide, we’ll show you how to treat chronic depression once and for all!

The first step is admitting that you need help (go ahead, say it out loud)

Listen here buddy, there’s no shame in admitting that you’re not feeling like yourself lately. It takes real courage to come forward so give yourself a round of applause.

Now that we’ve gotten that out of the way, let’s dive into some practical ways to deal with your depression.

Talk therapy – because who doesn’t love talking about themselves?

Have you ever heard the saying “a problem shared is a problem halved?” Well turns out there might be some truth to it. Talking through your thoughts and feelings with a qualified mental health professional can be incredibly cathartic.

Some common types of talk therapy include:

  • Cognitive Behavioral Therapy (CBT)
  • Interpersonal Therapy (IPT)
  • Psychodynamic Therapy
  • Mindfulness-Based Cognitive Therapy (MBCT)

Just remember, finding the right therapist for YOU may take time so don’t get discouraged if your first attempt isn’t successful.

Medication – bring on the side effects baby!

Alright folks, buckle up because we’re about to enter pharmaland where every medication comes with more side effects than perks but hey anything beats feeling miserable right?

Some common antidepressants include:

Name Side Effects
Prozac Nausea
Zoloft Insomnia
Paxil Erectile Dysfunction
Cymbalta Weight Gain
Wellbutrin Seizure Risk

Disclaimer: We are not medical professionals and encourage you to speak with your healthcare provider before starting or changing any medications.

Exercise – because sometimes sweating it out is better than sitting in the fetal position

Don’t worry folks, we’re not telling you to go sign up for a CrossFit class (unless that’s your thing of course). Any form of exercise can be helpful in reducing the symptoms of depression including:

  • Walking
  • Yoga
  • Swimming
  • Dancing
  • Biking

Pro tip: If you can get outside for some fresh air while doing it – even better!

Meditation – find inner peace (or at least try)

Meditation has been shown to have a positive impact on mental health by decreasing stress levels and improving mood. There are many different types of meditation such as:

  • Mindfulness Meditation
  • Transcendental Meditation
  • Loving-kindness Meditation

Try testing out different options until you find what works best for YOU.

Diet/Nutrition (sorry Twinkies aren’t considered a food group)

We know this isn’t exactly exciting news but what we eat really does impact how we feel mentally. Some key nutrients linked with mood regulation include:

Nutrient Found in
Omega 3 fatty acids Salmon, chia seeds
Complex Carbohydrates Brown rice, sweet potatoes
Zinc Legumes

Take note people: eating copious amounts of pizza and beer will likely not lead to long term happiness

Sleep (hoping everyone isn’t reading this at 2 am)

Sleep is incredibly important for our overall well-being yet often pushed aside or neglected especially when struggling with mental illness. Here are some tips for getting those 💤💤💤:

  • Stick to a consistent sleep schedule
  • Avoid caffeine in the afternoon/evening
  • Create a relaxing bedtime routine (ie. hot bath, reading, etc)
  • Invest in quality bedding and pillows

Trust us folks, skipping out on our snoozin’ time is just not worth it.

Hobbies – let your creativity run wild

Engaging in hobbies we enjoy can be incredibly therapeutic for our mental wellbeing especially when struggling with depression. Some examples include:

  • Painting/Drawing/Sculpture
  • Writing/Blogging/Poetry
  • Gardening/Flower Arranging
  • Playing an Instrument

Pro tip: Don’t worry if you don’t believe yourself to be “good” at something. The point of hobbies is to give ourselves an outlet for relaxation and enjoyment not to impress others.

Social Support (no man/woman/person is an island)

It’s easy to want to isolate ourselves when feeling low but having a support system can provide immense comfort during difficult times. This might look different for everyone such as:

  • Family/Friends/
  • Support Groups
    (addiction recovery groups, grief groups etc…)
    Pet Therapy(because let’s face it pets are better than humans anyways)🐾

Remember you’re never alone

Alternative Therapies – because why not?

Alright folks hang onto your hats because we’re getting into some wacky stuff now (think cupping & ear candling) BUT that doesn’t mean they aren’t worth giving a try!

Some alternative therapies linked with helping ease chronic depression include:

Acupuncture(the needles are TINY)-originating from ancient Chinese medicine where tiny needles are inserted at various points around the body which has been said by practitioners and patients alike to help balance energy within the body thereby improving overall mood./Float therapy-can involve floating inside sealed pods filled with saltwater in complete darkness and silence which is supposed to help decrease anxiety, tension and increase relaxation.

It’s safe to say alternative therapies are not for everyone but if willing – they might just surprise you. \

Self-Care (it’s time to queue up that bubble bath playlist)

We saved the best for last folks 💁‍♀️duh Remember it is important to take time out of our day or week specifically for ourselves. Here are some ideas:

  • Take a relaxing bath
  • Go for a solo walk/hike
  • Listen/Read your favorite book or podcast
  • Get outside in nature (ie. beach, mountains etc)
    -Pro tip-easy techniques such as deep breathing exercises or taking a 5-minute break every hour can do wonders

Self-care looks different for everyone so don’t be afraid to find what works best FOR YOU

Chronic depression may feel like an uphill battle but it is possible to get through it with the right tools, support system, and self-care routine put into place. Try using one or multiple of these methods until you find what fits comfortably within your life routines.

And remember…

If at first you don’t succeed keep on truckin’ because better days will come!🌈

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