My top tips when dealing with (chronic) depression
Living with chronic depression can feel overwhelming and unbearable at times, and it’s easy to lose sight of hope and faith. After years of navigating it myself, I've learned that it's not about completely eradicating the pain, but finding ways to manage it day by day, whilst still working on the deeper root causes to gradually reduce the intensity over time. Here are some things that have helped me along the way and still help me:
1. Talk about it:
Don’t hide it, don’t suppress it, and don’t pretend everything is fine when it’s not. By doing so, you’re abandoning yourself and adding to the weight of your depression. This doesn’t mean you have to open up to everyone, but simply acknowledging that you’re going through a tough time instead of saying you're 'great' is a big step forward.
2. Create routines that support you:
Routines are ESSENTIAL to give you an anchor you can lean on, especially in the mornings. It can help so much with the overwhelm and give you guidance what to do next, taking you through the day step by step.
3. Move your body everyday, even if it’s just a little:
If it’s going for a walk, for a swim or going to the gym. Moving your body in some way is NECESSARY to not get stuck in the heaviness, but to move the energies in the body, to keep them fluid. We have supplies of energies in specific areas of our body depending on our energy system. By moving your body you are making sure to release stagnant energy and to redistribute energy, ensuring it doesn’t remain trapped in one of these areas.
4. Spend time in nature:
This is essential to make you feel connected and supported, to make you feel grounded and calm and to limit the overwhelm. Depression can make the smallest tasks feel like huge obstacles. Take yourself out of the overwhelm, spend time in nature, take some deep breaths and be present in the moment, instead of trying to push yourself to tackle all of your tasks.
5. Be patient:
Chronic depression isn’t something that disappears overnight. Healing is a slow and sometimes uneven process, especially with such deep-rooted things like depression. Progress isn’t linear, and it’s okay to feel like you aren’t making any progress.
6. Don’t forget about small things that elevate your energy and actively encourage it:
Even on the toughest days, try to do something, no matter how small, that can lift your mood—whether it's watching a favorite show (funny shows to bring humor in - humor is medicine!) taking a bath, or calling a friend. It’s about finding brief moments of relief that can help balance the heaviness.
7 Allow yourself to feel without judgment:
Give yourself permission to feel whatever you're feeling without the guilt or shame that often comes with it. Depression stems from suppressing emotions, so learning to feel them without judgment is crucial. If you're not sure how to start, or if you're in that frozen place where you can't even access your emotions, getting support is key.
8. Don’t isolate yourself:
Even on those days when all you want to do is hide, withdraw, and just stay in bed, try to push yourself to get out of the house. Move your energy—literally. Break free from the stagnation and that stuck feeling. Being around other people or different energies, even if it's just a walk or sitting in a café, can help shift things.
9. Most importantly - get professional support:
You don’t have to and shouldn’t go through this alone. It is incredibly important to have someone who can fully understand you and help you through this on a deeper level. You don’t have to carry the weight alone!
These are just a few of the things that helped me and still help me on a day-to-day base. While it’s not easy, I’ve learned that dealing with it involves a whole lot of self-compassion, professional support, and small, consistent efforts. Slow and steady.