Depression can be a complicated thing to deal with, both for the person suffering from it and for their friends and family. It can be hard to know how to help a friend suffering from depression, but there are many things that you can do to make them feel better.
In this blog post, we will discuss ten ways to help your friend who is challenged by mental health issues, specifically depression. We’ll define common mental health conditions, mental illness, and depression itself. In addition, we’ll look at the types and causes of depression, its symptoms, and how to help a friend suffering from depression, even if that means getting them professional help.
WHAT IS MENTAL HEALTH?
Mental health refers to emotional, psychological, and social well-being. It affects how we think, feel, and act as humans; it also helps determine how we handle stress related to others around us or in our lives, like friends, family, and acquaintances.
The World Health Organization (WHO) defines mental health as “a state of well-being in which every individual realizes his or her potential, can cope with the normal stresses of life, can work productively and fruitfully, and can make a contribution to her or his community.”
Mental Health is a critical component of our lives; however, many people suffering from depression and other mental disorders suffer in silence due to their stigma. Mental health issues can profoundly impact many aspects of life, including relationships with friends and family, performance at work or school, and overall quality of life. It is important to take mental health seriously and seek help if needed.
WHAT IS MENTAL ILLNESS?
Mental illness is a broad term that refers to many mental disorders. It includes diagnosable conditions like depression, bipolar disorder, and schizophrenia, as well as less severe problems like stress or anxiety.
Mental illness can be disabling and is a severe health condition that can cause emotional pain and suffering. It can affect an individual’s ability to cope with everyday life and lead to difficulties in performing regular activities.
Mental illness is a complex condition that various factors, including genetics, environment, or traumatic events, can cause. Treatment may include medication, therapy, or both.
WHAT IS DEPRESSION?
Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel and how you think, act, or handle daily activities such as sleeping, eating, or working.
It causes sadness and a loss of interest in activities that people once enjoyed. It can lead to various emotional and physical problems and decrease a person’s ability to function at work or school or cope with daily life.
Depression is more than feeling sad for a few days after something makes you unhappy (like losing money). Most people feel sad due to hardship events such as death. However, depression lasts longer than this normal sadness; it doesn’t go away even when good things happen, like winning the lottery (which would make almost anyone happy).
Depression causes suffering for the people who have it and impacts their relationships with others around them or in their lives, like friends, family, and acquaintances. It can affect how someone thinks, feels, and acts. Symptoms include feeling sad or having a flat mood; loss of interest in activities that used to bring pleasure; weight gain or loss; changes in sleep pattern; fatigue and low energy levels; difficulty concentrating or making decisions; guilt and worthlessness feelings; thoughts of death or suicide.
You must know that depression is not a character flaw or something you can wish away; instead, it is an illness. People suffering from this mental health issue cannot simply “pull themselves together” or choose to stop feeling depressed because it isn’t a choice.
Studies show that having depression puts someone at greater risk for heart disease and other physical ailments such as high blood pressure and high cholesterol levels. Biological factors contribute to depression, such as genetics and a family history of chemical imbalances in the brain. Depression is an actual illness, just like diabetes or heart disease, and should be treated as such.
In addition, many people suffering from chronic illness also have more than one illness that requires ongoing treatment, support, and self-care, including depression. (Comorbidity describes when a person has more than one medical condition.)
One critical reason to help a friend suffering from depression is that they may need your support because they may be unable to get help for themselves. There are various methods to help: talk therapy, cognitive behavioral therapy (CBT), exercise, and medications, to name a few. It is important to take action as quickly as possible to prevent depression and provide the support they need.
HOW DOES DEPRESSION CHANGE OUR BRAIN CHEMISTRY?
Depression is a severe mental health condition that changes the brain’s chemistry.
The National Institutes of Health (NIH) reports that people with depression have lower serotonin levels than those who don’t have the illness. Serotonin is a chemical in the brain that helps regulate moods. Serotonin is the “happy hormone” associated with joy, pleasure, and contentment.
Depression can also lead to changes in other brain chemicals, including:
– norepinephrine (a hormone that controls stress)
– dopamine (which helps regulate attention and motivation)
– endorphins (neurotransmitters that make us feel happy).
If left untreated, these changes may lead to thoughts of suicide or actions. Research shows that people suffering from depression have a higher risk of suicide than those without the illness.
In fact, according to the American Psychological Association: “Although only about two percent of all suicide attempts result in death each year, over 90% of people who die by suicide had some sort of mental health problem.” Young people are especially at risk for suicide.
The good news is that many people who experience a depressive episode can be treated and go on to live healthy and productive lives.
WHAT CAUSES DEPRESSION?
There is no one cause of depression. Instead, it is thought to be caused by genetic, biological, environmental, and psychological factors.
Some people may be more likely to develop depression due to their genes or biology. For example, people with bipolar disorder are at a higher risk for developing depression than those without the illness.
Others may become depressed after experiencing complex life events like losing a loved one, abuse, or violence. Traumatic life experiences can lead to changes in brain chemistry that may increase your own risk factors of developing depression as well.
I AM BENT, BUT NOT BROKEN. I AM SCARED, BUT NOT DISFIGURED. I AM SAD, BUT NOT HOPELESS. I AM TIRED, BUT NOT POWERLESS. I AM ANGRY, BUT NOT BITTER. I AM DEPRESSED, BUT NOT GIVING UP. –ANONYMOUS
Finally, some people may feel depressed because of how they think about themselves or their lives: cognitive distortion. Negative thoughts like “I’m not good enough” or “Nothing I do matters” may lead to feelings of hopelessness, helplessness, and worthlessness.
These negative thoughts can cause you to feel sad and hopeless about the future, resulting in depression. It is important to recognize these cognitive distortions and replace them with more positive thoughts to help alleviate the symptoms of depression.
Depression can be caused by various factors, from life events to biochemical imbalances. Regardless of its cause, it can seriously affect your mental health.
ARE THERE DIFFERENT TYPES OF DEPRESSION?
Yes, there are many different types of depression.
According to the National Institute of Mental Health (NIMH), some common forms include major depressive disorder (MDD) or dysthymia, depression diagnosed postpartum, and seasonal affective disorder (SAD).
Major Depressive Disorder
Major Depressive Disorder is the most common type of depression and is diagnosed the most often. It affects about 20 million Americans and can be triggered by a stressful life event, such as losing someone close to you or suffering from a traumatic experience like war. MDD is characterized by a depressed mood lasting for at least two weeks and associated symptoms like fatigue, loss of interest in activities, difficulty concentrating or making decisions, and changes in appetite or weight.
People suffering from this mental health issue must know they’re not alone; in fact, many resources are available on how to treat symptoms associated with Major Depression, including medications. It is important to seek professional help if you are experiencing major depressive disorder.
Dysthymia
Dysthymia is a chronic type of severe depression that lasts longer than two years. It often goes undiagnosed or untreated because people suffering from this illness might not recognize their symptoms as severe enough to require medical attention.
For example, people may feel sad most days but don’t think twice about why months have passed without real improvement. Other symptoms of depression might include difficulty concentrating, feelings of worthlessness and hopelessness, lack of interest in activities they once enjoyed, decreased energy levels, social isolation, low self-esteem, and suicidal thoughts.
It’s important for those who think they may be suffering from Dysthymia to seek help from a mental health professional or doctor to discuss the appropriate treatment options.
Postpartum depression
Postpartum Depression is experienced by women who have recently given birth and suffering from symptoms such as sadness and anxiety about their baby’s health or well-being. Other symptoms may include loss of appetite, difficulty sleeping, helplessness and guilt, decreased energy levels, lack of interest in activities they once enjoyed, and difficulty bonding with their baby.
For moms suffering from depression, getting treatment as soon as possible is important. Treatment may include counseling, medication, lifestyle changes such as exercising more and eating healthier, or a combination of all three. It is also important for friends and family to be supportive and understanding of the mom’s condition. With the right support and care, moms can get through this difficult time and enjoy the joys of motherhood.
Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) occurs during winter months when days become shorter and less sunlight exposure. This causes some people to experience symptoms of depression more intensely than usual.
SAD symptoms include low energy, difficulty concentrating, guilt or worthlessness, and difficulty sleeping. Treatment for SAD can include light therapy, medications, psychotherapy, and lifestyle changes such as getting more exercise and eating a healthy diet. With the right treatment plan in place, people can get relief from their symptoms and enjoy the winter months without feeling overwhelmed by depression.
There is also moderate depression, which is less severe than major depressive disorder, and mild depression, which includes mood swings, increased appetite, oversleeping, and feelings of hopelessness.
WHAT ARE THE SYMPTOMS OF CLINICAL DEPRESSION?
Clinical Depression is a severe illness, but it’s treatable. You can feel better by seeking treatment, support, or help for a friend by calling upon professionals specializing in this area, like counselors, therapists, or even psychiatrists who can prescribe medication.
The symptoms of clinical depression include:
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Sadness for more than two weeks (this may also look like irritability)
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Loss of interest in activities that one once enjoyed
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Feelings of guilt/worthlessness about things happening today as well as past events that cannot change
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Difficulty concentrating on tasks required during daily living activities like going to school or work
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Changes in appetite, such as eating more than usual (which might lead some people suffering from depression weight gain)
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Fewer hours spent sleeping/sleeping too much each day
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Physical symptoms such as fatigue and low energy levels throughout the day make it hard to carry out regular activities like caring for their home or family.
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Suicidal thoughts or feelings, wanting to self-harm, and thinking about death often.
WHAT IS AN EFFECTIVE TREATMENT FOR DEPRESSION?
There are a variety of treatments for depression that are effective, such as medication, therapy, and lifestyle changes.
Medication is often prescribed to people suffering from a major depressive disorder to help improve their moods. Different types of antidepressant medications work differently on each person’s brain chemistry. It may take some trial and error before the right medication works for you; prescribing medications for your unique brain and body needs is both an art and a science.
In addition, talk therapy or counseling sessions are also recommended. This is a process where you meet with healthcare providers who will help you understand your thoughts and feelings, work through complex problems, and develop new coping skills. Therapy can also help you learn how to effectively manage stress and develop healthier relationships with family and friends.
For some people, going through a depressive episode with a family member around makes them feel upset and creates more tension between the two of them. That’s why an impartial third party like a therapist or counselor can be a welcome relief for everyone. They can facilitate communication, offer advice, and help the patient find ways to manage their depressive symptoms much more effectively.
No matter how you decide to address your depression, remember that it’s important to take care of yourself. Eating a healthy diet, getting enough sleep, exercising regularly, and spending time with friends or family members who make you feel good about yourself can help you find balance and create healthier relationships with those around you.
And with the help of your therapist, counselor, or doctor, you can develop a plan that will help you lead a happier life. Many helpful resources for those suffering from depression include books, websites, online support groups, and smartphone applications.
SO, WHAT ARE 10 WAYS TO HELP A FRIEND WHO IS SUFFERING FROM DEPRESSION?
Now that we understand mental health, mental disorders, and depression symptoms, let’s discuss how you can help your friend suffering from depression, a potentially debilitating disorder.
Like any chronic pain or other physical illness, early and accurate diagnosis and treatment are crucial to helping someone recover from depression.
1. Depression can be a severe mental health issue.
Depression isn’t simply “the blues.”Patience is key! A major depressive episode is serious.
This recovery won’t occur in a day or even a few weeks. In the meantime, understanding that depression is an often complicated equation is essential in finding lasting solutions and problem-solving treatments. Take it one day at a time and know hope, strength, and support are available to get through this journey.
2. Don’t be judgmental or dismissive.
When a person goes through a period of depression, they need compassion, not judgment. Dismissive comments only add to feelings of guilt and shame, which can intensify their sorrow. Nobody ever deserves to be made to feel worse when they’re already suffering.
Remember, your words carry an immense weight with the depressed — a supportive ear and kind words can make a substantial difference in their life. Let go of any preconceived notions of what depression looks like or what a “normal” reaction should be, and instead offer genuine after.
Everyone has different ways of dealing with difficult emotions that never help them heal or lessen in intensity. Show empathy instead of criticism, and provide understanding in anxiety.
3. Offer practical help.
Depressed people often have a lot of trouble getting things done. Offer to help them with challenging tasks, like grocery shopping, taking care of their pets, or even spending time cleaning their place for them. Not only will this show that you care, but it can also distract them from their current negative feelings.
Stressful life events challenge many people, and offering love and support is important during these difficult times. Following the steps above can help you show the care and compassion needed to help them through this challenging period. Research suggests, and personal experience confirms, that having someone who cares, listens, and offers help can be highly beneficial during this time.
4. Be there for them.
Listen to them when they want to talk, even if you don’t know what to say. Please offer your support, and let your friend know you are there for them. (Don’t forget to monitor your mental health, too–Put your oxygen mask on first!)
Let them know you are always available to talk if needed and encourage them to practice self-care. Additionally, find resources or support groups in the area of your friend’s current struggles (such as depression, anxiety disorders, addiction, etc.) so you can help your friend get the professional care they may need.
Kindness, understanding, and compassion can go a long way in any situation. Know that your friend is not alone in this situation, and be there for them no matter what.
5. Do not try to fix them.
No fixing is allowed, which means you don’t need to offer advice!
It can be very tempting to try to solve all of your friend’s problems for them, but this will only make them feel more helpless and overwhelmed. If you accidentally say the wrong thing and they get angry–clean it up, apologize, and move forward in your relationship.
Treating depression, anxiety, and other mental issues is a long-term process; it cannot be solved with simple solutions. Offering a listening ear and genuine care can be the most helpful thing to do in these situations. Be there for your friend through thick and thin, no matter how long it takes.
6. Offer emotional support.
Your friend will likely need a lot of support during their struggle with depression. Be there for them when needed, even temporarily putting your needs on hold. Let them know that you can talk when they want to talk.
Emotional support could be your friend’s saving grace. Reach out to them often and encourage them to seek professional help if they haven’t already done so. Your simple act of kindness can make a huge difference in their life.
No matter what, always remind your friends that you are there for them. People struggling with depression need someone to talk to during their darkest days. Buy a box of tissues, watch movies, drink tea together, or even an occasional pint of ice cream!
7. Model positive habits
Model positive habits partnered with optimism and joy!
Help your friend break the cycle of negative thought patterns and unhealthy behaviors. Demonstrate to them that a positive outlook can turn things around. Show them how mental health and positive habits can make a tremendous impact in improving their mindset.
Get creative with it; it will surely create habits and invincible joy. Unleash these positive habits and model optimism so your friend can combat their depression. Consider buying a cognitive behavioral therapy book that you could read to each other and then take turns practicing.
Be the beacon of hope and share that improving mental health requires effort, tools, and techniques. Set a standard to attract lasting health and well-being.
8. Acknowledge their feelings.
It’s natural not to understand what your friends may be experiencing regarding their mental health or medical conditions.
Regardless, let them know you’re there for them. Show them your unwavering support and love. It will bless them during this often difficult season of their lives.
Whenever your friend is battling depressive symptoms, ensure they know you’re a source of reassurance and comfort. Your empathy and support can go a long way in helping them feel a little more uplifted during such a baffling time. Be a friend. Be a cushion. Be a lighthouse. Your friendship means the world to your buddy when they struggle with depression symptoms and sometimes other accompanying medical conditions.
9. Get some exercise together.
Exercising not only strengthens the body, but it also can tackle stress.
Combat compounding pressures and improve depression symptoms together with friends or family members! Fight those troubles, and don’t allow your friend to have to face them alone.
If going on an outdoor walk is what brings you and your friend happiness, then hit the train tracks—take a hike and bring bikes! Rally the gang to get some fresh air and a workout with their pals. You could also try a yoga class at your neighborhood studio. Offer an hour underside the dim studio lights to unwind and brunch together.
Physical health is closely tied to mental health symptoms, and exercise together will help lift your friend’s spirits. The companionship of a good friend can make any workout tolerable or even enjoyable! Having friends at the gym keeps us motivated and makes exercising more fun. Whether you choose to run, bike, swim, or do yoga—it’s time to break a sweat with your buddy!
10. Talk to them about their options for treatment.
Please, don’t stay silent; allow them space to talk “it” out with you, whether that be about their symptoms of depression or how they can find mental health professionals who can help them.
Just start the conversation!
If someone in your life is struggling with their mental health, encourage them to talk about their options to reduce symptoms and how to seek treatment. Encourage them to share openly and honestly, as bright days can be ahead with the right resources and support. Remind them that it’s OK to ask for help!
Identify potential diagnoses with a medical professional and explore treatment options, such as counseling, talk therapy, or medication.
Looking for a mental health professional? Make sure they offer leading, evidence-informed treatments, consider your personal and social circumstances for short—and longer-term support, and are available to answer your questions in real time. Remember, you and your friend don’t have to go through this challenging journey alone; countless people are here to guide and support you both. Be brave and start talking: it’s your best shot at transforming darkness into light.
WHEN IS IT TIME TO SEEK PROFESSIONAL SUPPORT?
Another way to help a friend suffering from depression is also to check to determine if they are demonstrating any of the following symptoms; it may be time to seek help from a therapist, counselor, or even psychiatrist:
– Feeling suicidal or self-harming
– Talking about death often
– Feeling very tired or sleepy throughout the day
– Difficulty carrying out regular activities due to low energy levels
– Experiencing changes in appetite, either eating more or less than usual
– Having trouble sleeping or sleeping too much
– Feeling restless and agitated a lot of the time
– Expressing feelings of worthlessness or helplessness
– Losing interest in once enjoyable things
– Feeling excessively guilty or ashamed about things that have happened
– Having difficulty concentrating or thinking clearly
– Experiencing sudden, severe symptoms of depression or unexplained changes in moods.
-Substance abuse or addiction.
It is critical to help a friend suffering from depression by getting them the help they need as soon as possible. There is no shame in asking for help; effective treatments can make a difference for someone struggling with depression. One client may find that brain stimulation therapy works for them better than selective serotonin reuptake inhibitors (SSRIs); the important thing is to help your friend get support for their depressive disorders.
Please reach out to a mental health professional. Your friend may be in immediate danger, and you can make a big difference in their life just by talking. You may be saving your friend’s life!
Most importantly, you and your friend deserve to enjoy life together for the long haul!
CONGRATULATIONS ON BEING A GREAT FRIEND, AND REMEMBER…
Depression is a serious health condition you and your friend should not take lightly. If you are worried about your friend because you already see their symptoms of depression, reaching out for help is essential.
Many resources are available to you and your friend, including mental health support if necessary.
Don’t try to go through this alone; depression and anxiety can be debilitating.
Let your other friends and family support you as you work through this challenging time with your friend. And if I can help in any way, please contact me.
Lastly, the National Suicide Prevention Lifeline is available 24/7 for those needing support. The number is 1-800-273-8255. If needed, please share this with your friend; help is standing by for their depression.
