Ask a therapist > Depression > Where do I start?

Where do I start?

I’ve been diagnosed with depression and just came from my first in-person appointment from my provider. I feel like I’m on my own. I’m miserable at work, but I’ve also isolated myself from my friend groups, so I’m more miserable leaving work to go home to an empty apartment. I struggle to get out of the bed on the weekends. I don’t have motivation to complete tasks like washing dishes or even taking showers. I have goals and am typically a very social and outgoing person. What’s the first step to getting out of this funk?

Asked by Sally

Depression

Answered

11/23/2022

A new diagnosis can bring many changes and worries especially if you don't feel well equipped to handle those changes. While coping skills are good for managing depression. no one skill alone can "cure" your depression.

Depressed moods can include the following symptoms:

-loss of interest or pleasure

-irritated mood

-isolation, not wanting to be around others

-lack of motivation, not wanting to get out of bed

-fatigue

-lack of concentration.

There are other symptoms as well that show up when feeling depressed. One of the first steps to dealing with depression is acknowledging and identifying how it affects you. You've already taken that step. You have acknowledged in many ways how depression affects you and your life. Let's focus on some effective coping skills that can help you to manage your symptoms.

When applied correctly, coping skills can be effective in reducing depression symptoms and improving your well-being. Having a variety of coping skills allows you to have different skills for different moments.

Physical Movement

When depressed a person tends to have less energy and move less, thus increasing the depression symptoms. Here are a few coping skills to get you moving:

-exercise (indoor or outdoor)

-go for a walk

-yoga

-ride a bike

-go to the gym

-hiking

-find a workout video on YouTube.

Here are a few coping skills that encourage socializing:

-call or text a friend

-visit family

-have dinner with family or friends

-go out with friends or family

-join a club or interest group

Self-Care is important when coping with depression. Here are a few self-care tips:

-dress up (get up and put your clothes on)

-do your hair

-prepare a healthy meal

-journal

-tend to spiritual needs.

Engaging in hobbies can also be helpful.

-gardening

-sports

-drawing

-playing music

-cooking

-playing with a pet.

Start small when making changes. Start with a couple of minutes (5-10) and work up to longer times. Break bigger activities in smaller activities. Set alarms on your phone to remind you to practice the coping skills. For example, engage in self-care every morning or practice a hobby every day after dinner.

Social support is helpful when dealing with depression and helps with isolation. If you have any support, lean on it. If a friend or family extends their support, let them help. Even if you don't know how they can help, let them keep you company sometimes. Depression makes it tempting to want to stay at home and be alone.

Gratitude and mindfulness are also helpful skills for coping with depression. Thinking about positive situations from the day can be helpful. The smallest things make a difference and can help to see things in a positive light.

There is no one way to fix depression or make everything go away overnight. However coping skills combined with psychotherapy and support from your provider can help to make life more manageable for you.

Taneshia Carey