How to Cope with Depression in a Troubled World
The world can seem like a scary and unpredictable place sometimes. We are constantly bombarded with news of wars, terrorism, natural disasters, pandemics, and other crises that can affect our mental health and well-being. It is normal to feel sad, angry, anxious, or hopeless when faced with such events, but for some people, these feelings can become overwhelming and persistent, leading to depression.
Depression is a common and serious mental disorder that affects how you feel, think, and act. It can cause a variety of symptoms, such as:
Loss of interest or pleasure in activities you used to enjoy
Changes in appetite or weight
Trouble sleeping or sleeping too much
Feeling tired or having no energy
Feeling worthless or guilty
Difficulty concentrating or making decisions
Thoughts of death or suicide
Depression can have many causes, but sometimes it can be triggered or worsened by stressful life events. This is called situational depression or adjustment disorder. It can develop after you experience a traumatic event or series of events that make it hard for you to adjust to your everyday life1.
Some examples of events that can cause situational depression include:
Problems at work or school
Illness
Death of a loved one
Moving
Relationship problems
Negative financial situations
Social issues at school or work
Life-or-death experiences such as physical assault, combat, or a natural disaster
Situational depression is different from clinical depression, which is a more severe and chronic form of depression that is not necessarily linked to external events. Clinical depression may have biological factors, such as abnormalities in brain structure and chemistry, hormonal imbalances, or genetic changes2.
However, both types of depression can affect your quality of life and require professional help. If you are experiencing symptoms of depression for more than two weeks, you should consult your doctor or a mental health professional for diagnosis and treatment.
There are many effective treatments for depression, such as medication, psychotherapy, or a combination of both. Depending on your situation and preferences, your therapist may use different approaches to help you cope with your feelings and thoughts, such as cognitive-behavioral therapy (CBT), interpersonal therapy (IPT), mindfulness-based cognitive therapy (MBCT), or acceptance and commitment therapy (ACT).
In addition to seeking professional help, there are some things you can do on your own to cope with depression in a troubled world:
Help others: One way to feel better is to help someone else who is suffering. You can volunteer for a cause that matters to you, donate to a charity, or simply offer support and kindness to someone in need. Helping others can give you a sense of purpose and meaning3.
Get the facts: Sometimes, the media can exaggerate or sensationalize the negative aspects of world events, making them seem more frequent or dangerous than they really are. This can increase your fear and anxiety. To gain perspective, try to get the facts from reliable sources and avoid rumors or misinformation3.
Distance yourself: While it is important to stay informed and aware of what is happening in the world, you also need to take care of yourself and your mental health. If you find that watching the news or scrolling through social media makes you feel worse, limit your exposure and take a break from time to time3. You can also use filters or unfollow accounts that trigger negative emotions.
Unplug: Sometimes, the best way to cope is to disconnect from the digital world and reconnect with yourself and your surroundings. Spend some time outdoors, enjoy nature, exercise, meditate, read a book, write in a journal, play a game, listen to music, or do anything that makes you happy and relaxed3.
Seek support: You are not alone in feeling depressed or overwhelmed by world events. Many people share your feelings and struggles. Reach out to your family, friends, community, or online groups for emotional support and comfort. You can also join a support group or a therapy group where you can share your experiences and learn from others who have gone through similar situations.
Remember that depression is not a sign of weakness or failure. It is a treatable condition that can affect anyone at any time. You deserve to feel better and live a fulfilling life. If you are feeling depressed or suicidal, please seek help immediately. You can call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or chat online at [suicidepreventionlifeline.org]. You are not alone. There is hope.
I hope this blog post was helpful for you. If you have any questions or feedback, please let me know. Thank you for reading! 😊
