How do you control the triggers that increase your depression?

Life's pressures, or stress, are common to all of us. But if you have depression, it's not easy to bounce back from such stress. When you lose a loved one, lose your job, or get divorced, your feelings of guilt and hopelessness can increase. But don't worry, there are things you can do to overcome this situation.

Whatever the cause of your depression, you can control it. Here, we'll talk about some common triggers and how you can reduce their impact on you.

Job loss

A job is a big part of our lives. When you lose your job, you can suddenly lose your entire network of friends and associates. "The social isolation that comes with it can be a cause of depression," doctors point out.

What are you doing?

Try to take some control of this situation. Update your CV (application), but at the same time be flexible. "There may be more job opportunities outside your field than you think," experts say. Maybe this is the best time to step outside the box of your current career path and consider other options. Thinking a little more broadly when looking for a job can help you feel more in control and less helpless .

Rejection

No one likes to feel unwanted. But rejection from a job, a friend, or a loved one can increase depression in some people. This is especially true for those with Rejection Sensitivity Dysphoria (RSD).

What are you doing?

Use the technique called "benefit-finding." Simply put, this is like looking for a "silver lining." For example, research has shown that people feel less sad when they think about the positive aspects of bad news, such as losing a job or a relationship.

Marriage problems or divorce

The end of a relationship is hard for anyone. It's hard whether you're the one who decided to end it or not. "Expect it to be a bit of a rough ride, even if they're the ones who decide to get a divorce," doctors say.

What are you doing?

It is very important to plan for your future and have hope for it. To do this, look at the things in your life that give you the most satisfaction. Never distance yourself from your loved ones. It is very important to avoid social isolation after a divorce. It is also a great help to seek the help of a family counselor. He or she can help you stay together, or help you make the separation process as painless as possible.

Family problems

Every family has its ups and downs, good and bad. But you don't have to struggle with these issues alone.

What are you doing?

As a parent, there are many places you can turn to for help. Family counselors, peer groups, or even friends and family. This is true for children and young people. "The kids who are in the best mental health are the ones who have really strong social networks ."

Try to prevent family problems before they arise. Talk to your children every week. Ask about school, their friends, their likes and dislikes. "This can be done indoors, like when you're out for ice cream or going for a walk. But if your child knows you're giving them that time, it can be a big door to them opening up a little bit and talking."

Losing a loved one

It's normal to feel sad when you lose someone close to you. But grief and depression are two different things. "Active grief is a little dramatic. It means crying all the time, being so broken that you can't focus on anything. But with depression, many people feel a sense of numbness ."

What are you doing?

Pay attention to your symptoms. If you can't function, can't get out of bed, or have been feeling sad for more than a few months, experts say, "it's time to seek professional help." See your doctor. Grief counseling can be done before or after the loss. It can help you process your intense emotions. And don't blame yourself for saying, "I'm not grieving properly."

The anniversary of the loss of someone can be difficult. It can be helpful to plan something for that day. It can be something as simple as "a moment to reflect on what that person meant to you," or it can be something big like getting family and friends together to talk about the person.

The stress of caring for a long-term illness or patient

Sometimes depression can be a symptom of an ongoing illness. If you are sick, or if you are caring for a loved one who is sick, it is easy to feel mentally or physically exhausted.

What are you doing?

You may get messages telling you to "always stay positive." But it's normal to feel bad when bad things happen. "Let yourself feel that feeling."

But even more important, ask for help . Say exactly what you need. Maybe it's a meal a couple of days a week. Or maybe you need someone to stay with your loved one while you go to the gym. Don't feel like you're a burden. Friends and family are usually willing to help. If you tell them exactly what you need, it can be a "gift" to them.

Weather-related sadness (SAD)

Many people experience new or worsening depression as the seasons change. This is called Seasonal Affective Disorder (SAD).

What are you doing?

Talk to your doctor. He or she may suggest light exposure, talk therapy, or antidepressants. Physical activity, or exercise, can also make a difference. "Exercise is the number one strategy. It can really make a difference."

Drug and alcohol use

People with depression are more likely to turn to drugs and alcohol. Also, having a substance use disorder (SUD) can make your depression and other symptoms worse. This is a "circular relationship."

What are you doing?

Keep a log of your drug use. "People who regularly drink heavily, or who have had problems with addiction in the past, should keep a log to make sure their drinking is within their self-imposed limits and not increasing over time."

If you are having trouble controlling your drug or alcohol use, seek professional help. A Certified Drug and Alcohol Counselor (CADC) can help you manage both your depression and your substance use.

Depression, mental health, depression triggers, depression management, stress, mental health, Sinhala, Sri Lanka