So last week we talked about how to recognize depression but this week we are going to be discussing how we treat and work on overcoming depression.
As I mentioned last week, many times we as Caribbean people may try to suppress how we feel and push past traumatic experiences we’ve gone through but our bodies and minds register them. We may find ourselves stuck in a never ending cycle of anger and grief but I’ve learnt through counselling that we must allow ourselves to process and understand our emotions. We must take the time to go through the healing process even though sometimes it’s more painful than the event.
Sometimes depression can be tricky to treat because it takes a process of evaluating underlying causes which may include a chemical or even hormonal imbalance. Sometimes anti-depressants may be necessary.
*Drops mouth* Anti-depressants? Those were always a bad word in my vocabulary. Why do I need them? Why can’t I just get a little counselling and prayer to beat this depression?
Well friend, sometimes your brain just needs a little help to get it back into alignment. Am I saying God can’t do that for you instantaneously? Yes, but of course, but sometimes God can also give your doctors the wisdom and direction on how to treat your illness. 
In the medical community we usually treat depression with:
- Pharmacotherapy (anti-depressants)
- Psychotherapy (behavioural therapy, cognitive therapy, problem-solving)
- Electroconvulsive therapy (necessary if failure of other therapies)
Healing from any mental health illness is a process and I just want to share a few practical tips that have really helped me in my journey with depression.
Let me share 10 practical tips for dealing with depression that helped me tremendously.
- Talk about it! Talk to a trusted, non-judgmental friend or family member, a pastor, a doctor and a counselor. Over the years I’ve realized that keeping things in just makes thing worse and a wise woman once told me that “secrets make you sick”! Don’t ignore how you are feeling or pretend that everything is fine.
- Forgive those who have hurt you and forgive yourself: Take it one day at a time, make small steps each day and give yourself grace. Many times anger and grief stem from a painful loss or experience that leads to unforgiveness and bitterness. Take time to process your anger, write a letter to the person(s) who hurt you, tear it up and release it and them into God’s hands.
- Encourage yourself: With scriptures, motivational videos, books. Be intentional about positive self-talk, your health and wellness depends on it.
- Do something you once enjoyed: (even if you don’t feel like). Paint, dance, take pictures, bake, even if it’s not perfect and messy. Just do it!
- Get your body moving: exercise, swim, dance, and do full body stretches. Go for a walk and get some SUNSHINE as much as possible.
- Eat healthy: A Mediterranean diet, which is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil, has actually been shown to improve your gut health and a depressed mood. Remember your gut health and mental health is closely connected. Check out previous blog post talking about that here.
- Create a healthy sleep pattern: Check out my blog on anxiety here, that talks more about creating a healthy night routine.
- Avoid making any major life decisions during this time. However, still assess your environment or relationships with the help of someone and if they are making your mental health worse, please LEAVE.
- Invest and stay in community: Please learn from my mistake and don’t isolate yourself. Even if you’re away from family and friends, stay connected by video calls or messaging. Connect with a small group as much as possible.
- Invest in yourself and practice self-care. Intentionally build your self-esteem (check out my previous blog post talking about that here) and practice self-love regularly. Take your time to heal and grow. Journal, write some love letters to yourself and positive affirmations, rediscover your passions and hopes.
Most importantly, please NEVER GIVE UP! It may seem hopeless right now or like life doesn’t make sense but you are here for a purpose and God still has great things in store for you.
If you are having suicidal thoughts, please talk to a doctor or reach out to someone today. Your life is still worth living!
I pray that you were blessed and encouraged by this blog. May you walk in wholeness today!
Yours truly,
Dr. Esther J Trotman
P.S. Something I’ve noticed over time is that Depression may be recurrent if you don’t deal with the underlying/root cause properly. So learn from my mistakes and get to the root of the matter so that you can live your best life!
Some more counselling resources include:
“He heals the broken hearted and binds up their wounds [healing their pain and comforting their sorrow]. Psalms 147:3 (AMP)
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