There’s so much to talk about when discussing depression. It is the next post-developed world pandemic. Countless individuals worldwide are affected by depression, and the number is spiking each year (Daly et al., 2021). The symptoms of depression can be tricky to isolate or identify, and often, a person dealing with depression is unaware of it. That can be your friend, a relative, or even you!

With this article, you’ll be able to understand the critical aspects regarding dealing with depression and, most importantly, how to seek practical help when dealing with such a condition.

How to Ask for Help When You Are Experiencing Depression

In the US alone, around 33% of the population is affected by some kind of depression. These numbers are quite alarming (Daly, 2022). There can be several reasons for this, including genetics, environment, life stress, physical ailments, or not being seen and heard as a valuable person; despite all the help and awareness, there has been little progress in changing the growing pattern of individuals with depression.

However, if you or someone you know wants help and has the desire to make a change, then there is hope. But to do that, first, we need to understand the symptoms of the condition:

Recognize the Signs

Understanding depression’s signs is important before seeking help. It can make you feel like you’re very down for a long time. Losing interest in things like hobbies or time with friends, having changes in appetite or sleep patterns, lack of energy, motivation, or desire.

Being unproductive can lead to behaviors like over- or under-eating, disturbed sleeping patterns, feeling tired even though you get adequate rest, feeling worthless or guilty, like you’re not good enough or everything’s your fault, having trouble concentrating, thinking about harming yourself or self-harming, and craving someone that sees you and values you for who you are, but feeling worthless, unlovable, or unworthy.

Recognizing these signs can help you understand that you might need some help as this may be depression.

Start by Practicing the Conversation.

Maybe you’re not ready yet. Maybe you can’t explain how you feel or why you’re down. When you find the right person to listen to you, you don’t have to worry about saying the right thing. There’s no need to. Finding people who listen with care is challenging, but it is not hopeless.

Additionally, it’s helpful not to lose hope while knowing that you’re not feeling good. You need to be validated for how you are feeling. It is invalidation that may have contributed to some of your current state of being. Validating yourself is a step towards healing. Saying something out loud like you deserve to be valued and holding hope that you can get the right help can protect you from some of the isolation that keeps you stuck.

But I will be realistic here; acknowledging the pain of loneliness can also contribute to the symptoms of depression. But maybe you need to keep talking.

How Conversation Can Help

A conversation factor works excellently in the depression phase, with yourself, and with the right kind of people. But we agree, it’s more complicated. You might still have to do more than that. So, let’s take it more seriously. When reaching out for help, you need help remembering everything you want to say.

You can help yourself by writing it down or practicing what is going on for you. You can practice telling someone you don’t feel like yourself or that you’re not OK if you’re having trouble saying those things. Being your advocate will make you feel prepared, so research and write down your questions.

We know that some of your pain will have come from others not hearing you properly. Plan to only share when you feel comfortable with whoever is in front of you. Just because someone is a professional does not mean that they are the best person for you. What will help your situation is finding the right person that does not make you feel judged (Heinonen & Nissen-Lie, 2020)

Don’t be Shy!

It’s important to seek help. When someone struggles with mental health, a good circle of friends and family can be a huge help unless they can not provide a space where you feel you can be yourself and where you are seen and heard for what is special about you. It can be easier to feel understood, less alone, or more seen by reaching out to them. But it can also add to the depression to feel minimized, rejected, or dismissed by family and friends.

Many people don’t reach out because they fear what people will say. People with depression often fear their loved ones will see the symptoms or their flaws instead of their true selves or that they will see them as a burden instead of someone to be loved and valued.

Someone might not feel comfortable opening up to a family member. Alternatively, you can reach out to a teacher, a coworker, a tutor, or the school nurse. It’s all about not keeping everything inside. It could be as simple as talking to friends or getting professional help. But you do need to make sure the person you talk to is someone who can listen with an open, non-judgemental heart.

If you open up to anyone else, it will add to the pain. The hard part is finding that person who will truly listen to you in a way you don’t feel like a burden or defective.

Express Your Feelings

Finding the right words to describe or tell someone you’re depressed can be challenging. Asking for help doesn’t mean you have to know precisely what you need or how you need it. Sometimes, you don’t need to share what you are going through, but you can share about yourself and enjoy a moment with someone who cares.

It can help to write down your feelings or thoughts if you want to share them. You can say, “I’m having difficulty sharing how I feel right now,” if you’re having trouble describing your feelings. Writing can help to organize your thoughts and feelings and not come across as scattered or sad as you may feel. It can also help to separate yourself from the strain of feeling low and know that it is something happening to you, not a problem that is all of you.

Leaning on those around us who are supportive when we’re having a tough day is also OK.

Seek Professional Help

Getting help from a mental health professional can be very helpful if you are suffering from depression. This person could be a counsellor, therapist, or psychiatrist. Health professionals and Counsellors are well-trained in assessing your situation and providing effective treatment. To help you understand and manage feelings of stress and anxiety, they can offer you various forms of therapy, including talk therapy, cognitive behavioral therapy, EMDR, attachment therapy, emotion-focused therapy, and many more.

Medication may also be prescribed in some cases to help relieve symptoms. The health professional or a depression consultant will analyze your situation and prepare a customized plan for you.

Explore Online Resources

You can get a great deal of online support from numerous online communities of similar people dealing with depression. Also, there are some great forums where you can read questions and get answers from professionals, such as Here to Help BC.

Such online communities provide a remarkable support system and, in a way, get you to socialize, which again helps in fighting back against depressive thoughts.

Quora and Reddit are some excellent examples of such online communities where you can interact with communities of different people with a similar mindset.

Build a Support Network

When you’re depressed, you need a support network. Spend time with people who are there to offer encouragement and validation and who understand what you’re going through. A supportive community’s sense of belonging and understanding can help combat loneliness and isolation.

Additionally, having a support network can be helpful in many ways, like helping with daily tasks or being a listening ear. Having a solid support network can be a great resource in your journey toward recovery and healing from depression.

Keep Track of Your Progress.

Maintaining track of your progress is an important part of managing depression. Take note of how you feel, any changes in your symptoms, and how you feel over time. Keeping a journal or using an app that tracks your mood is helpful. Think about how you’ve improved since getting help, no matter how little.

Recognize your progress, even if it’s slow. Keeping yourself honest about your challenges is also important. If necessary, share this information with your healthcare provider so you can adjust your treatment plan.

Depression recovery is a journey, and you don’t always make progress the same way. It’s important to stay aware of your feelings and progress so you can keep moving forward.

Conclusion

Dealing with depression is quite serious, as it can consume many precious years of life. Not only that, it negatively affects a person’s outlook on life. It is a condition that must be treated instead of ignoring it altogether and getting along with it.

We have given some of the best recommendations in this post to help you out and to get back to life again.

Here at Boomerang Counselling Centre, we have a team of Registered Clinical Counsellors to support you in shifting your experience with depression and feeling better. You can book a complimentary consultation with any of our clinicians. If you need any assistance, send us a message through the website at boomerangcc.ca. We look forward to helping you heal and grow.

References

Daly, M. (2022). Prevalence of depression among adolescents in the US from 2009 to 2019: analysis of trends by sex, race/ethnicity, and income. Journal of Adolescent Health, 70(3), 496-499.

Daly, M., Sutin, A. R., & Robinson, E. (2021). Depression reported by US adults in 2017–2018 and March and April 2020. Journal of Affective Disorders, 278, 131-135.

Heinonen, E., & Nissen-Lie, H. A. (2020). The professional and personal characteristics of effective psychotherapists: A systematic review. Psychotherapy Research, 30(4), 417-432.

Here to Help BC (n.d.) Depression.