4 Ways to Cope with Chronic Depression Effectively

“Why don’t you just try to be happy.”

All of us who’ve ever had an episode of depression or chronically suffer from it have heard this refrain being offered at least once. Although the sentiment is in the right place, getting out from chronic depression isn’t a switch that can just be flipped on a whim. 

Everything feels more challenging when you’re depressed  – socialising with friends, going to work, and even getting out of bed. It can drain you of any energy or motivation, suck all the joy out of life, and leave you feeling like you’re not in control. 

Fortunately, there are more than a few ways to cope with depression in a healthy, sustainable manner for a functioning and fulfilling life. 

From identifying triggers to seeking adult counselling, in this blog, we’re going to highlight some effective tips to cope with depression on an everyday basis. Read on. 

1. Endogenous or Exogenous: Where is Your Depression Coming From?

Chronic depression can originate from external influences like your environment and relationships or internal factors such as genetic predisposition or hormonal imbalances. 

In exogenous (or reactive) depression, an outside stressor like getting divorced, losing your job, or the loss of a loved one is what triggers the depressive episode. People who witness or experience a traumatic event usually develop depression as a direct consequence of that exposure. 

On the other hand, endogenous depression usually has people thinking that their symptoms occur “for no apparent reason” –  in the sense that there’s no external cause. The cause in this case, is believed to be biochemical or genetic in nature. 

Identifying whether your depression is more influenced by external situations or internal conditions can guide the choice of treatment strategies. 

For instance, external-driven depression might benefit from changing life circumstances or improving interpersonal relationships, whereas internal causes may require medical interventions such as​ ​psychotherapy.

2. Identifying Emotional Triggers

An emotional trigger is any stimulus, including memories, experiences, or events, that sparks an intense reaction regardless of your current mood. Understanding these triggers, often linked with feelings from past trauma, is crucial for dealing with chronic depression in a healthy manner. 

Everyone has emotional triggers, and it varies from person to person. Common ones include uncomfortable topics, others’ behaviours, or personal actions. Situations like rejection, betrayal, or criticism can evoke strong responses.

Pay attention to your body’s reactions during such emotional surges, such as a pounding heart or sweaty palms. Reflect on what triggered these responses and trace them back to their origins, perhaps to unresolved past experiences.

Doing so may evoke more uncomfortable emotions. But instead of suppressing strong emotions, explore them with curiosity to uncover patterns or deeper meanings. This insight can help develop effective strategies for managing triggers and improving overall emotional stability.

3. Focus on Your Thoughts

Your thoughts play a crucial role in shaping your emotional state. In chronic depression, negative thinking patterns often dominate, casting a shadow on perception and experiences. 

It’s essential to practice cognitive restructuring, a technique for challenging and replacing negative thoughts with more balanced and constructive ones. 

This approach doesn’t dismiss your feelings but encourages a more realistic and less distressing view of your circumstances, thereby paving the way for emotional healing and stability.

If you find it overwhelming to deal with your thoughts, you can also find a good psychologist in India and engage in sessions and talks with them. Not only do you have a good listener, but you will also learn about tactics to manage your depression effectively. 

4. Work on the Areas of Concern

Identifying the specific areas of your life contributing to chronic depression involves a deep, introspective look into your daily interactions, responsibilities, and personal expectations.

This allows you to isolate the aspects that are sources of significant stress or dissatisfaction. 

Common areas of concern include:

• Personal Relationships: Issues like conflict, lack of support, or loneliness in relationships with friends, family, or partners can significantly impact your mental health.
• Career Stress: High work demands, job insecurity, or unfulfilling roles can lead to chronic stress, which can affect self-esteem and overall well-being.
• Health Issues: Ongoing physical health problems can contribute to depression by limiting your activities, causing pain, or creating anxiety about your future.
• Financial Strain: Persistent worries about finances or economic instability can create a constant state of stress and hopelessness.
• Unfulfilled Aspirations: Not achieving personal goals or feeling stuck in life can diminish your sense of purpose and satisfaction.

Once these areas are identified, you can begin addressing them directly. 

This might involve seeking professional adult counselling to develop better relational skills, considering career counselling or changes, managing health problems with medical advice, financial planning, or reevaluating personal goals to set realistic and fulfilling aspirations.

Addressing these concerns with specific strategies not only alleviates the symptoms of depression but also empowers you to take control of your happiness and well-being.

Seek Out Adult Counselling –  We at Faculty Minds can Help!

Last but not least, if the above tips fail to help you cope or are too overwhelming to begin with, you can approach a mental health professional for dedicated adult counselling. 

Our counsellors at Faculty Minds are experts in assessing symptoms of chronic depression and helping you develop a plan that is tailored to your needs and goals. 

Get in touch with us today to take charge of your life, thoughts, and goals. Or, schedule an appointment today to get started right away!