Dealing With Stress and Depression
Depression is a serious issue in the United States, and the National Institute of Mental Health reports that approximately 21 million adults experienced at least one major depressive episode in 2020. Depression can trigger stress, and stress can contribute to depression, which creates a cycle that is difficult to break. Understanding the causes of stress and depression and knowing where to get help can lead to a healthier and more fulfilling life.
Understanding Causes of Stress and Depression
Not everyone experiences the same causes of stress and depression, and getting more in touch with your individual situation is helpful. Part of learning how to reduce stress and depression involves understanding where these feelings come from in the first place.
Overburdened Lifestyle
Having too many obligations and responsibilities can lead to stress and depression. For example, the American Psychological Association notes that the many responsibilities of parenthood can cause caregivers to feel stressed. From taking care of children in the home to dropping little ones off at school and at extracurricular activities, many tasks fill the schedules of modern parents who also often have full-time jobs. People may also feel as though they are not fulfilling their own personal goals because they are so busy caring for everyone else, which can lead to depression.
Alcohol and Drugs
The reality that alcohol and drugs can lead to depression and stress is well documented. The National Library of Medicine notes how alcohol, in particular, and depression also contribute to a cycle that can feel difficult to escape from. Some people will drink or use drugs because they believe this action will relieve their depression. However, the drinking ends up leading to even worse depression.
Alcohol and drug abuse can lead to depression and stress in other ways too. When drunk or high, people might make bad decisions, such as getting behind the wheel of a car, cheating on a partner, neglecting their children, or emotionally manipulating their loved ones. Feelings of regret and shame can follow these episodes, leading to more stress and depression.
The Brain
Many people have heard that depression is the result of a chemical imbalance. Results of a study at Harvard University help to combat the often dismissive way in which this information is presented. While a chemical imbalance certainly can play a role in depression, the situation is more complex than simply having, for example, too little of one chemical in the brain. The brain is a complex organ, and there are many ways in which a person’s brain chemistry can lead to depression.
Traumatic Situations
Traumatic life events can also lead to depression and stress. For example, if a person loses a beloved relative or pet, this individual can then feel both stress and depression. Getting involved in a serious accident or the illness of a loved one can also lead to trauma. Trauma can be different for every person, so no single definition of a traumatic event exists.
Learning How to Reduce Stress and Depression
Uncovering the source of your stress and depression is one way to begin dealing with the situation. By learning why you feel how you do, you can start to address those feelings. Identifying stressors and strategies to deal with them may be the next step in creating a happier and healthier life.
Share Your Feelings
Recognizing the need to open up and share your feelings is essential to dealing with stress and depression. You don’t need to feel embarrassed or ashamed about what you’re going through. Many other people are experiencing similar situations, and help is available. Sharing your feelings with another person can help alleviate some of your burdens. You might start by talking with a trusted relative or friend.
Tell an Adult
The Centers for Disease Control and Prevention sheds light on the fact that depression has increased in children and adolescents over time. The organization notes that from 2018 to 2019, 15.1% of children between the ages of 12 and 17 experienced a major depressive episode. Tell an adult what you’re going through. Most schools, from elementary schools to universities, have mental health services available. The staff members are there to help you. Remember that there is no shame in seeking help.
Alcohol and Drug Rehab Programs
If an addiction to alcohol or drugs is playing a role in your stress and depression, consider enrolling in a rehab program. You may be diagnosed with a comorbidity. Comorbidity is a term used by doctors to describe a person with more than one mental health or physical condition occurring at the same time. This diagnosis can lead you to obtain the proper treatment for both your depression and your substance use issue. Different types of alcohol and drug rehab programs are available.
Counseling
Regardless of the source of your stress and anxiety, starting counseling with a licensed therapist is a smart decision. A counselor can help you to identify the specific sources of your stress and depression. Also, working with a therapist means having a person to talk through situations with. For example, if you’re experiencing a particularly stressful event, you can speak with your therapist about ways to approach that obstacle. Note that a licensed therapist can prescribe medication that could help with depression. A therapist can be an incredibly helpful individual in your life journey. Therefore, even when using other stress reduction methods, you should also consider the benefits of therapy.
Manage Your Schedule
An overwhelming schedule may often stress you out. A solution may be to manage your responsibilities more effectively and limit unnecessary obligations. For example, you might find that waking up 30 minutes early each day gives you the time to get ready in the morning without feeling rushed and frantic.
Many people find it helpful to set priorities based on what is most important, so they don’t get stressed by less essential tasks. This may mean saying no to taking on more obligations. It may also mean identifying tasks that others can aid you with and asking for help. Finally, it may be beneficial to focus on short-term and achievable goals. Make sure to reward yourself when you accomplish these tasks.
As a parent, you can look at the list of extracurricular activities your kids are enrolled in to decide if all those sports and clubs are necessary. Too many activities may cause stress for both the caregiver and the children. If you are in school, consider that your class schedule might be too overwhelming. Speak with your academic advisor to see if you can still achieve your educational goals while taking fewer classes per semester.
Even when you can’t make sweeping changes to your schedule, try to find a few minutes each day to decompress. Sitting on the back porch with a cup of tea or doing a creative activity can help you to feel less stressed. Many people dealing with stress and depression find meditating, even for a short time every day, beneficial. You can meditate whenever you have a few quiet minutes or build time into your schedule to practice meditation to reduce feelings of stress and depression.
Spend Time in Nature
If you’ve ever spent time in a tranquil place when the world around you felt otherwise chaotic, you likely already know the power of nature. Studies conducted at the University of Minnesota found that being outdoors can have on uplifting effect on people’s moods and help individuals to feel more positive. Try spending more time in nature each day. For example, consider walking to the store up the street instead of driving. You could also complete paperwork or class assignments outside instead of in the home office. If you have the flexibility to do so, you might consider going on a nature retreat or vacationing in an area where you can get in touch with the great outdoors. This trip can help rejuvenate you and reduce feelings of stress and depression. The trip doesn’t need to be expensive. You can feel the benefits of nature from a day trip to a local park or hiking area.
Tackle Triggers
Once you have identified the situations, people, and circumstances that lead you to feel stressed out and depressed, you can devise a plan for managing your triggers. In some situations, you may be able to avoid your triggers, and doing so can benefit your life. For example, something as simple as going to the grocery store when it is busy can be stressful. You may be able to adjust your schedule to do your shopping early in the day when the store is quiet to avoid this stressor in your life.
In other situations, you may not be able to avoid your triggers. Some people feel stressed out by individuals in their social or work circles. You might not be able to entirely avoid these people because they may be part of clubs you enjoy or work meetings you must attend. A solution may be to have a plan. You probably know the person, and what they are likely to do, so you can decide beforehand how you will react. This strategy gives you more control over the situation and reduces stress. You can also focus on your needs during a meeting by steering the conversation back to your goals. Focusing on meeting your needs is a proactive way to deal with people who stress you out.
Create a Healthy Lifestyle
Making better lifestyle choices when it comes to your health can reduce stress and depression too. Exercise, as a study by Harvard University notes, is a way to fight depression. You might start taking classes at a local gym or join a recreational softball team in the community. You could also go for a daily walk to boost your mood.
Consider dietary changes that you can make as well. When you feel good about how you look and your energy levels, you will probably also discover that your mind is in a healthier place.
Contact the National Mental Health Hotline
Help is available for you right now. If you are suffering from depression, you can contact the Mental Health Hotline to connect with a helpline specialist. You can speak with a trained specialist who can guide you through options that can help. The National Mental Health Hotline has an array of resources to help you learn more about depression and how it relates to your own struggles. Further, the hotline can connect you with support groups in your area. You can simply call the hotline and say that you are struggling with depression. Some people avoid calling because they don’t know what to say. It’s okay not to know what to say. The specialists are there to help guide you.
The most important takeaway is that help is available when you’re struggling with stress and depression. Ultimately, depression should be treated by a trained mental health professional. Speaking with a therapist can help you to identify your triggers and to determine the best plan for handling those issues. Furthermore, you can work with your therapist to decide what other treatment plans and strategies, such as spending more time meditating or enrolling in a rehab program, are the most appropriate for your situation.
While most people feel stressed or depressed from time to time, you do not have to live in this constant state of sadness and anxiety. Understand that you are not alone. Many other people are suffering from depression and excessive stress in their lives. Additionally, there are plenty of trained specialists who want to help. Take the first step by reaching out to a support system today.