4 Things to Do When Dealing with Extreme Depression

Experiencing depression can cause people to feel down or discontent with life It is characterized by disinterest in favorite activities, helplessness, feelings of numbness/sadness, or low energy. Extreme depression can manifest  in feelings of deep anguish, emptiness, or  hopelessness that can lead to experiencing emotional paralysis, making it feel at times nearly impossible  to carry out the tasks of daily functioning.

Depression can also manifest itself in physical symptoms such as joint pain, headaches, and body aches, and like anxiety, can become dangerous if not properly treated. The fear of being a burden can further contribute to cycles of isolation and loneliness when experiencing depression. Along with feeling alone, it can also be difficult to know where to start to find relief.

However, someone dealing with extreme depression may benefit not only from professional help and medication but also from some strategies to help them cope with the daily responsibilities of life. Identifying and using coping strategies to help deal with everyday life may help someone with depression avoid unnecessary medication or other professional measures in some cases.

Four Helps for Extreme Depression

Here are four things to do when dealing with extreme depression:

Take a break when dealing with extreme depression

When a person is dealing with depression, they may feel burdened by daily activities, even the most straightforward task. Because they have lost interest in everyday responsibilities, just going to work, and coming home may be burdensome.

Take frequent breaks throughout the day if you can, both physical breaks or mental breaks. If you work a sedentary job, it is helpful to incorporate movement throughout the day, such as going on a walk, going to the gym, or playing with pets. Even starting with 10 minutes a day can make a difference. It is also good to take a break every hour or so just to rest your brain from so much stimulation. Mental breaks could include meditation, prayer, or a grounding exercise.

Because your brain is combating feelings of sadness, disinterest in activities, and possibly even physical pain, your body must process a lot. This feeling, paired with ordinary responsibilities such as taking care of children, doing housework, or paying bills, can make increasing the day even more difficult.

Knowing you can take a break when necessary will help make the day more bearable. Incentivize breaks by rewarding yourself with something for each break. For example, a special treat or favorite game to play on your phone or even scrolling through social media is a welcome prize for getting through a certain number of work hours or responsibilities. Looking forward to something you enjoy, even if you don’t feel like it, will help you face the day.

Do things that do interest you

A person suffering from depression may not be interested in hobbies or activities that used to interest them. Even though you may not want to do enjoyable activities, try to push yourself to do them. Getting your mind off not feeling yourself and reminding yourself of activities you enjoy might help relieve depression symptoms. If this does not work, try a different activity you haven’t done in a long time. Recall something from your childhood that you used to enjoy.

Try a new sport. Collect something that you enjoy. Research and read books on a subject you are fascinated with. Find a new place to visit.  All these activities may stimulate the brain to relieve depression symptoms and allow you to go back to feeling normal. Even if it doesn’t resolve the symptoms completely, at least you will know you are doing an activity you enjoy, and it will make the day seem fun and manageable.

Relieve the pressure

People with depression may feel as though family and friends impose unrealistic expectations. It is challenging to struggle through depression when life still moves on. They may feel obligated to participate in family events and other social activities (even though they may not want to attend) for fear that family or friends will be offended. These expectations may cause the person with depression to mask their symptoms or feel like they’re feeling okay when they are not.

Allow yourself the choice to say “no” to an activity. Do what you can. If an activity that once filled you with enjoyment now fills you with dread, don’t feel obligated to do it. Your family or friends are counting on you to attend, so let them know you cannot participate and ask them to explain the situation on your behalf.

You may discover that family and friends are more understanding than you suspected. Even if they are not, rest in the knowledge that you can only do what you can do, and forcing yourself to do something you find no enjoyment in doing may put a damper on the activity. You may want to refrain from attending so your partner, or other family members, or kids can still enjoy themselves.

It is essential when you’re suffering from depression not to always bow to others’ expectations. People always have their expectations of you. Not only is it important not to bow to them when you have depression, but also in everyday settings. There are times when you will not be able to attend family activities. If this is the case, be firm yet gentle and tell them you cannot participate due to health reasons. There will be times when family and friends will understand.

Other times, they will be disappointed. Allow them to be disappointed. Don’t feel guilty simply because someone was counting on you, and now you cannot attend. Allow yourself the freedom to be ill and allow yourself to tell yourself that it’s okay not to be okay. The quicker you can resolve this in your mind, the quicker you may be able to take the steps necessary to resolve your depression symptoms in an adequate period.

Talk to someone about your extreme depression

It is crucial when you’re suffering from depression to let someone know. It is not good to keep feelings like that bottled up. Find a wise friend or someone you trust to let them know how you are feeling and let them help you decide if professional treatment or other measures are necessary.

Make sure the person you speak to is someone who will keep your confidentiality. It will worsen the situation if you confide in someone who then speaks about your symptoms to others without your permission. Take the time to listen and consider your friend’s advice.

Although your friends may be giving you advice because they care, ultimately, the final decision of whether you need professional help is yours. Be confident in your decision. Don’t make decisions based on pride or embarrassment. There’s no shame in having a mental health disorder and needing medication to fix it.

If you have tried other strategies to relieve your symptoms, but they have not worked, taking the next step in your health is the best way. However, someone who knows you can see you from a different perspective. They can speak into the situation in ways you cannot.

Next Steps

Having depression, along with other mental health disorders, can affect and obstruct daily activities. It is essential to surround yourself with the love and support you need to improve. Reach out and let people know how you’re feeling.

Draw firm boundaries when necessary. Try to immerse yourself in enjoyable activities, take frequent breaks, and don’t bow to people’s expectations. Not only are these suggestions good for depression, but they are also good for everyday life. Making good decisions for yourself will mean the difference between merely surviving depression and thriving despite it.