So you think you’re depressed. Now what?
There has been a lot of effort to decrease the stigma around mental illness by the mental health community in recent years. I’m incredibly proud to be a part of those efforts to help many recognize the signs and symptoms of distress and accept the mental health resources that are available without guilt or shame. But the increase in mental health awareness hasn’t done as much for access as I would like, especially for people of color.
There are many reasons why Black people have historically used therapy less than our white counterparts, even when we are in the same educational and socioeconomic categories. From a well-earned distrust of the medical community to a disproportionate number of clinicians of color, we still have a ways to go to level the playing field. But if you’re recognizing some of the signs of emotional distress, what can you do while you wait for your turn on the couch? I’ve got five things you can try to start feeling better soon.
Exercise
There are so many great reasons to move your body more. From increased positive neurochemicals that are released during activity and after, to releasing tension that is stored in your muscles due to increased stress and pressure. You don't have to run a marathon, walking, yoga, even learning the latest TikTok dance can qualify as physical activity and boost your mood.
Check your diet
There are so many links between food and mood that it’s hard to quantify them in one simple post, but let’s just say you are what you eat. Start with an extra glass of water, choose a healthier option at lunch and add something green to your plate, small changes can add up to big results over time.
Pick up a journal
You may think that writing about your problems will only make you feel worse, but depending upon what you're writing you may find it to be incredibly therapeutic. A gratitude journal for instance, can remind you of the things that you are happy to have in your life and remind you of ways in which you can surround yourself with positivity. A self discovery journal may uncover some things that you did not know were triggering your decreased mood or increase stress and reactivity. Either way by doing some journaling now, when you do get an opportunity to speak with a mental health professional you will have gained some insight and additional information that can be helpful as you do your processing and goal setting work.
Mindfulness Practices
Mindfulness practices are something that has been shown to help people with their ongoing depression issues that are considered mild or moderate. Mindfulness techniques include meditation, journaling, and even certain exercise options. The idea behind mindfulness is to focus on the positive, removing the negative from your life, and moving into a better space in yourself an environment. This can help give you a better outlook on life and help you get things back on track. Though this may not work for severe depression, it can help reduce symptoms.
Practice self-compassion
This one will look differently for each of us, but it’s so important. One of the reasons that depression and other mental illness diagnoses can be so toxic is because they can shift internal dialogues from mildly critical to destructive. The disease of depression, for example, can convince you that you are unloved, worthless and that others do not want you near. Being kind to yourself can help to counterbalance that effect. When you hear negative thoughts, imagine that someone is saying that to your best friend, how would you respond? Offer yourself that kindness.
Professional help combined with some self-directed tools can supercharge your healing and getting you feeling like yourself sooner. You can check with your medical or insurance provider for a recommendation or download our FREE app to check out the directory of professionals that we have partnered with.