Overcoming Depression: How to Find Hope After Loss

Depression is one of the most common mental health issues people face today. It can be especially difficult to overcome when faced with the added stress of grief and loss. (You can read more about the statistics related to depression here)

In this article, I will discuss what depression is, the causes of depression, the signs and symptoms of depression, how to cope with depression, strategies for managing depression, dealing with grief and loss, seeking professional help, tips for finding hope after loss, and resources and support groups for depression.

Whew! That’s a lot. Please stick with me. I’ve packed a lot of goodness into this post.

What is Depression?

Depression is a mental health disorder that is characterized by feelings of sadness, emptiness, and hopelessness. It can last for weeks or even months. It can affect people of all ages, genders, and backgrounds.

Depression can be caused by a variety of factors, including:

• life changes
• stress
• physical illness
• genetics

People with depression often experience difficulty with relationships, work, and school. They can struggle to find joy or pleasure in activities that previously brought them happiness.

I grew up in a home where depression was a very real thing. My mom struggled with clinical depression, and I inherited that from her. Other members of my family also battle or have battled depression, but that is their story to tell. I read one statistic that indicated, “around 40% of people who suffer from depression have a genetic link.“

Depression is hard and scary and awful, not only living with it yourself but living with someone who struggles with it every day.

However, depression is a treatable condition and with the right help and support, people can learn to manage their symptoms and live a healthier, happier life. It is important to recognize the signs and symptoms of depression and to reach out for help, if needed.

Causes of Depression

There are several potential causes of depression, including biological, psychological, and environmental factors.

Biological factors can include imbalances in the levels of neurotransmitters in the brain, such as serotonin, dopamine, and norepinephrine.

Psychological factors such as traumatic experiences, negative thinking patterns, and early childhood trauma can contribute to depression. Other psychological factors can include unresolved trauma, feelings of hopelessness and helplessness, and low self-esteem.

Environmental factors such as economic hardship, lack of social support, stressful life events such as the death of a loved one or job loss, or a difficult living situation are contributing factors.

Signs and Symptoms of Depression

The signs and symptoms of depression can vary from person to person, but some of the most common symptoms include:

• Feelings of sadness, emptiness, guilt, or hopelessness
• Loss of interest in activities that were once enjoyable
• Decreased energy
• Difficulty sleeping or sleeping too much
• Changes in appetite
• Loss of focus or concentration
• Irritability, restlessness, or agitation
• Thoughts of death or suicide

If you are experiencing any of these symptoms, it’s important to reach out for help (call 988 for suicide and crisis intervention).

How to Cope with Depression

There are a variety of ways to cope with depression that can help you manage your symptoms and start feeling better. Some effective strategies include:

• Exercise: Regular physical activity has been shown to reduce symptoms of depression and improve overall well-being.
• Develop healthy habits: Eating a balanced diet, getting enough sleep, and limiting alcohol and drug use can help to boost your mood and improve your overall health.
• Connect with others: Spending time with family and friends, or joining a support group can help to reduce feelings of isolation and provide emotional support.
• Talk to a therapist: A trained professional can help you to identify and address underlying issues that are contributing to your depression.

Strategies for Managing Depression

In addition to the coping strategies listed above, there are a few specific strategies you can use to manage your depression.

• Identify triggers: Pay attention to activities, people, or situations that can trigger an episode of depression, and create a plan to avoid or limit exposure to these triggers.
• Practice mindfulness: Try to stay in the present moment and focus on your breath, your body, and your surroundings.
• Take care of yourself: Make sure to take time for yourself and do things that make you feel good, such as reading a book, listening to music, or taking a walk.
• Challenge negative thoughts: Notice when you’re having negative thoughts about yourself or the world around you, and try to replace them with positive or more realistic thoughts.

Dealing with Grief and Loss

Grief and loss can be especially difficult to cope with, and it is important to acknowledge your feelings and give yourself time to process the pain. It can be helpful to talk to someone you trust or to seek out a grief counseling or support group. It is also important to be kind to yourself and to remember that everyone grieves in their own way and in their own time.

Avoid isolation: It can be tempting to isolate yourself when you’re feeling down, but it is important to make an effort to stay connected with friends and family. Make plans to meet up in person or talk on the phone or join a virtual support group. When you are grieving it is easy to withdraw from the people around you, but this is a time when you may need them more than ever.

Avoid alcohol and drugs: Substances can make symptoms of depression worse, so it is important to avoid them if possible. Try not to drown your sorrows in a bottle or with drugs. I have had far too many people in my life turn to these substances for comfort but believe me, that comfort is short-lived. Instead, focus on healthy coping strategies such as exercise, meditation, and spending time with friends and family.

Get regular exercise: Exercise has been shown to reduce symptoms of depression, so try to make time for physical activity each day. Aim for 30 minutes of moderate-intensity activity at least five days a week. Try to find activities that you enjoy doing, like walking, swimming, or biking. You could walk with a friend or take your dog. Sometimes I walk with my children but more often I open an audiobook and get lost in a story as I walk.

Maintain a healthy diet: Eating a balanced diet that is rich in fruits, vegetables, lean proteins, and whole grains can help improve your mood and give you the energy you need for daily activities. I love to snack and indulge in comfort foods…they are called “comfort” foods for a reason. However, when I over-indulge, I often feel worse.

Get enough sleep: Aim for 7-8 hours of sleep each night as getting enough restful sleep helps keep your body healthy and can help reduce stress and improve your mood. I tend to be one who oversleeps but I also know people who can’t sleep. Both extremes are equally difficult.

Limit social media use: Social media can be a trigger for depression, so it is important to limit your use of it. Seeing all those happy posts of loved ones spending time together is HARD. And let’s not talk about the memories that show up. I had to stop scrolling through FB for a while as pictures of my Daddy kept popping up. Try to set boundaries for yourself, such as only checking social media once a day or limiting yourself to 30 minutes at a time.

Create structure in your day: Setting up a routine can help manage symptoms of depression by providing structure and purpose to your day. Make sure that you are getting enough sleep and setting aside time for activities that bring you joy and satisfaction.

Seeking Professional Help

If you are struggling to manage your depression on your own, it is important to reach out for professional help. A variety of mental health professionals, such as psychiatrists, psychologists, and counselors, can provide therapeutic treatments that can be effective in managing depression.

Mental Health Resources:

Seeking professional help: If your grief is overwhelming or you are having thoughts of suicide, it is important to seek professional help. Talk to your doctor or a mental health professional about getting the help you need. You can read more about suicide here.

Understanding Suicide and Signs of Distress ~ Daddyman Diaries

Navigating Grief and Loss After a Suicide: Practical Tips and Support Resources ~ Daddyman Diaries

Tips for Finding Hope After Loss

It can be difficult to find hope in the midst of pain and sadness, but there are a few things you can do to help you reconnect with hope and move forward.

• Acknowledge your feelings: Allow yourself to feel what you feel and to express your emotions in a healthy way.
• Take small steps: Start with small goals and take things one day at a time.
• Reconnect with your values: Remind yourself of what is important to you and focus on the things that bring you meaning and joy.
• Connect with others: Spend time with people who bring out the best in you and help you to feel supported.
• Seek out activities that bring you joy: Find activities that bring you pleasure and make time to do them.

Support Groups and Resources for Depression

There are a variety of support groups and resources available to help people with depression. Some of these resources include:

• Mental health helplines: Local and national mental health helplines can provide you with information, resources, and support. National Mental Health Hotline 866-903-3787; Mental Health Hotline 988; Substance Abuse and Mental Health Services Administration (SAMHSA) 1-800-662-HELP (4357)
• Online support groups: Various online support groups provide a safe space to share your experiences and connect with others. BetterHelp; Faithful Counseling; TalkSpace
• Mental health professionals: Psychiatrists, psychologists, and counselors can provide therapeutic treatments and support.
• Self-help books: Books and other resources on depression can provide helpful strategies and advice.

Conclusion

Depression can be a difficult condition to manage, especially when faced with the added stress of grief and loss. It is important to recognize the signs and symptoms of depression, to seek out professional help, and to find coping strategies that work for you. It is also important to reach out for support and to remember to be kind to yourself. With the right help and support, it is possible to find hope and to start living a healthier, happier life.