Up Close with Upward: Depressed in Alabama
Dear Upward,
I’m really struggling with some heavy stuff right now. I’ve been dealing with depression and anxiety, and honestly, it’s hard to see if I'm worth anything at all. Some days, it feels like I'm just going through the motions without any joy. I'm reaching out because I want to know what I can do to work through this and start feeling good about myself again. What can I do to get back on track?
Sincerely,
Depressed in Alabama
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Dear Depressed in Alabama,
It takes courage and strength to acknowledge the "heavy stuff" you're dealing with, and we want you to know that you are absolutely worth everything. The fact that you are actively seeking advice is a powerful first step toward feeling better and reclaiming your joy. We’re reaching out to Dr. Megan Keyes to weigh in on your current struggle with depression and anxiety.
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"Struggling with depression and anxiety can feel isolating, but you are not alone in this experience. One of the most effective, evidence-based treatments for depression and anxiety is Cognitive Behavioral Therapy (CBT). CBT is a short-term, goal-oriented form of talk therapy that works on the principle that your thoughts, feelings, and behaviors are interconnected. By addressing and altering unhelpful thoughts and behaviors, CBT can significantly improve your mood and overall mental well-being. Through therapy, you develop concrete, long-term skills to manage your emotions, improve problem-solving, and prevent symptoms from returning. Studies have shown CBT to be as effective as medication for many people and often works faster than other forms of therapy.
In addition to seeking professional help, there are several science-backed self-help strategies you can incorporate into your daily life to help improve your mood and build a stronger sense of self-worth.
- Practice Self-Compassion: You are likely far kinder to a friend than you are to yourself. When your inner critic is loud, ask yourself: "Would I say this to someone I care about?" Treat yourself with the same empathy and kindness you offer others. Self-compassion is strongly linked to higher self-worth.
- Set Small, Achievable Goals: When depressed, huge goals can feel overwhelming. Set small, manageable goals that give you a sense of accomplishment (e.g., "take a 15-minute walk," or "empty the dishwasher"). Achieving these small "wins" can gently rebuild your confidence and sense of competence.
- Connect with Others: Social support is crucial as isolation makes depression worse. Try to stay in touch with supportive friends and family. Even a brief conversation can improve your mood.
- Move Your Body: Research consistently shows that physical activity is a powerful mood booster. You don't need intense exercise—regular movement, even gentle stretching or walking, has been shown to enhance mood by increasing endorphins and reducing stress hormones.
- Prioritize Sleep: Depression and anxiety often disrupt sleep. Try to keep a consistent sleep schedule, limit screen time before bed, and create a calming nighttime routine. Sufficient sleep is vital for improving your energy and regulating your mood.
I strongly encourage you to speak with a psychologist who specializes in CBT and can collaborate with you to create a personalized treatment approach that incorporates your goals, values, and priorities.
Above all, please know that you are worth the effort it takes to recover from this current struggle with depression and anxiety. Feeling joyful and self-confident again is about building a foundation of small, consistent steps that reconnect you to yourself. You matter. You deserve to feel good and good about yourself. By reaching out to us, you’ve already taken your first step in moving forward."
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We hope Dr. Keyes’ suggestions provide you with some concrete steps you can take to start working through the heavy stuff you’re facing. Your desire to get back on track is proof that your strength and worth are still there. Be patient with yourself, take the small steps, and embrace each victory along the way.
And please remember, we are always here if you need us.
Take care of you, Depressed in Alabama. You deserve it.