Are you feeling sad or depressed?

Understanding our emotions can be very difficult and can be a challenge to figure out ways to lift your mood. Sometimes it can be hard to not feel guilty for feeling sad or depressed. There is sadness and then there is depression. Sadness can be caused by noticeable stressors in your life and can pass quickly, while depression can last a couple of weeks or longer and appear with no specific cause. Depression can happen to anyone and is more common than most people think. Everyone has off days but if it becomes worse or more persistent it is important to address these symptoms.

According to Morin (2022), 5.3% of men and 8.7% of women experience depression. Although this is the case, everyone experiences depression differently. It is also stated that 32.5 years old is the median age of onset depression.

It is okay to take time to accept and feel our emotions. It is important to understand that it is okay to rest today but today does not decide tomorrow, always try again tomorrow. Small steps can make a big impact. Not everyone’s sadness and depression are the same, so all you can do is take it one day at a time and try your best. Do not forget to be understanding and kind to yourself through this process.

Here are common symptoms of depression:

• Difficulty sleeping
• Lack of appetite
• Lack of energy
• Loss of interest
• Feelings of hopelessness
• Thoughts of harming yourself

Here are some ways to help address and lift your mood:

• Be open to yourself. Being open to yourself about depression is crucial to healing. Be open, accepting, honest, and caring towards yourself and your feelings. Do not suppress your feelings. Let yourself feel but do not stay in that moment and dwell on your feelings. Journal writing can help you address and better understand your emotions.
• Set attainable goals. Small steps each day can help us feel more in control. Try not to set a lengthy to-do list that will cause you to stress and become overwhelmed. Keep your eye on small tasks such as taking out the trash instead of needing to clean the whole house or work on one load of laundry today.
• Do something that you enjoy. This can be simple things, such as reading a book, listening to happy music, trying something new, go out into nature, or getting plenty of sun! Focus on the little things that lift your mood!
• Eat healthy. What we eat impacts our body and mind. Gut healthy is extremely important when it comes to our mood and mental health. Stick to foods with less sugar and preservatives and more of what will improve energy levels, such as fruits and vegetables. Try to limit alcohol and even caffeine intake.
• Get enough exercise! Exercising at least 30-minutes a day can reduce stress and depression and lift our mood. Things that you can do for exercise are:
  • Go outside
  • Take a walk
  • Do projects outside
  • Try gardening
  • Walk your dog
  • Play with your kids or family members
• Get restful sleep. Sleep effects all of us. Lack of sleep can cause sadness and depression. Try going to sleep at the same time every night. Find out what times are best for you; everyone is different on when and how long their body and mind should sleep. If it becomes an issue, try logging your sleep patterns and/or using a sleep app.
• Surround yourself with loved ones. Even though it can be hard to get out and around, family and friends can help lift our moods. It will surprise you to see how many of your family and friends may have experienced similar things. Talking about your emotions with loved ones can be extremely beneficial.

Take your depression seriously and address all symptoms. Know that you are not alone! Be kind to yourself and don’t forget to reward your efforts. Even though many experience depression, it is treatable, do not be afraid to seek profession help.

If you become suicidal seek help immediately. Contact a crisis line such as National Suicide Prevention Lifeline at 1-800-273-8255 or call 911!