Feelings of depression can bring about all sorts of symptoms, so it's super important to pay attention to how we deal with our thoughts, feelings, and actions— without leaving any of them out! Here are our top tips for handling each of these:

Responding to the emotional symptoms:

It can often feel like a heavy cloud hanging over us, so it’s important that we avoid bottling everything up! Regularly taking the time to identify trusted individuals (e.g., family, friends, teachers/lecturers), with whom we can share our feelings, can serve as an important reminder of who can help support us when we are in need.

However, sometimes it is easier said than done to find all of the right words to express how we’re feeling inside and sometimes it just feels a bit scary – that’s okay! The first step to effectively sharing how you feel is to reduce any shame or guilt you might be putting on yourself, reminding yourself that what you’re feeling is a natural human response to a stressful situation is crucial!

Don’t feel ready to share how you’re feeling with someone close to you? Whilst we recommend aiming to do so, we know that it’s not easy! Why not try one of the following:

1. Access a form of peer support/blog/live chat to share your experiences. In doing so, this can increase how much you feel connected to others and share ideas, goals or motivation. For example, visit the D-EXY ‘safe space forum’ to chat with individuals similar to yourself, in an anonymous and safe space!

2. Journaling is a very popular tool to help get all of the worries we hold inside, outside. Whilst this does not mean spending extended periods of time writing detailed diary entries about our days, taking just a few moments at the end of the evening to reflect on the day’s events can have many benefits!

Responding to the behavioural symptoms:

1. Increase your weekly activities.

One of the most effective ways to reduce low mood is to engage with day-to-day tasks (even better if you can complete a task). On pen and paper (or a digital device), spend some time listing the activities that you need to do and things you enjoy. At the beginning of each week, create a planner for your activities. Time slot them in to keep yourself on track and accountable.

In the first instance, it is important to just ‘get stuff done’. Even the stuff that you don’t want to get done! Do not rely on motivation, many people make the mistake of waiting to feel motivation but the reality is, discipline is much more effective. Decide what you are going to do, write it down, complete it, and repeat. The more you do, the more momentum you will build and then you might experience the luxury of motivation.

2. Improve your environment:

Sometimes our mind can feel cluttered. A clear and calm space around us can help declutter our mind. Start with your room, re-organise things, clear up mess, change things around and if this seems to much pick one thing in your room to improve. Keep making improvements one step at a time, for example, make your bed. As well as cleaning up your physical and mental space, you might also feel a sense of accomplishment which goes a long way when struggling with feelings of depression. .

Responding to the physical symptoms:

When we are experiencing symptoms of depression it is very common to lack energy, sleep, over eat or not eat enough and skip exercise. All of these are essential for our physical wellness and our mental wellness because they keep our hormones balanced. Take a look at some of our top tips below to maintain your physical and mental wellness:

1. Did you know that a well-balanced diet is closely linked to our mood? Whilst our mood dips, it can be very tempting to find comfort in high sugar content foods (e.g., sweets, sugary drinks). But eating a balanced diet with the right amounts of protein, fruit/veg, healthy carbohydrates etc can help you feel more energised and increase serotonin levels in the long run!

2. Physical movement is not only a fab motivator, but this also helps your body produce the feel-good chemicals (e.g., endorphins) that can help boost your mood! Exercise looks different for everybody, and it is important to do what you enjoy. To start, try playing a fun sport with a friend or going for an evening walk.

3. The lighting in our environment is really important for out psychology. For example, ‘warm’ lighting helps to promote relaxation and positive emotions. Simply opening up your windows/blinds to fresh air and natural light can help boost your mood!

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