Trigger warning: mental health, suicide

After years marked by crises and loss, the conversation around depression in Sri Lanka is more urgent than ever. But what does depression truly mean, and how can we address it, both as individuals and as a community?

Depression is more than just a bad day or feeling down. It is a common mental health condition that affects millions of people around the world. According to the World Health Organisation, depression is characterised by a low mood or loss of pleasure or interest in activities for long periods. Despite its widespread prevalence, many people still struggle in silence due to stigma and lack of understanding. 

Understanding Depression
Depression can impact people from all walks of life. Depression is different from regular mood changes and feelings you experience in everyday life. According to research, an individual suffering from depression may experience persistent feelings of sadness, hopelessness, and loss of interest in activities you once enjoyed.  It can affect how a person thinks, feels, and behaves, often making even the simplest tasks overwhelming. This can greatly affect their daily lives, including their relationships, work or school experiences. Common symptoms of depression include

• Emotional: Feeling hopeless, worthless, or excessively guilty, experiencing irritability or anger, and having low self-esteem
• Physical: Feeling very tired or low in energy, changes in appetite or weight, difficulty sleeping or oversleeping, aches and pains without a clear physical cause
• Cognitive: Difficulty concentrating, making decisions, or remembering things, and hopelessness about the future
• Social: Withdrawing from family, friends, and social activities

While the exact cause of depression varies, it often involves a combination of biological, genetic, and environmental factors. Stressful life events, trauma, chronic illness, and even hormonal changes, can all play a role in triggering or intensifying depression.
 
Coping Mechanisms for Depression
Living with depression can feel overwhelming, but there are effective coping mechanisms that you can use to make a significant difference in your overall well-being. These include strategies such as;

1. Seeking professional support- Therapists and counsellors provide tools to manage depression symptoms effectively. In cases of severe depression, medication prescribed by a qualified professional is essential to manage symptoms and support recovery. 
2. Establishing a routine- Depression often disrupts your daily life. Setting small, manageable goals like waking up at a consistent time or eating regular meals, can help you restore a sense of structure and purpose. In addition, keeping a gratitude journal or practising meditation or deep breathing can be beneficial for your mental well-being.
3. Staying connected- Depression often leads to isolation, but reaching out to trusted friends or family can provide comfort. You can also consider joining a support group, where you can share experiences with people who understand what you are going through. 
4. Physical well-being- Exercise releases endorphins which are natural mood boosters. Even light activities like walking, yoga, and stretching can improve your energy levels and overall mood. Also, focus on nutrition and your sleep routines. Having a healthy balanced diet can fuel your body and mind. Make sure you are not skipping meals. Similarly, aim for consistent sleep patterns; avoid oversleeping or staying up too late. 
5. Being patient with yourself- Understand that recovery from depression is not linear. Celebrate small victories and try to forgive yourself on tougher days.  You can engage in creative activities such as art, music, dancing, or writing as they can serve as a therapeutic release for your emotions. Being kind and expressing yourself can be incredibly healing. 

In addition, make boundaries to protect your mental health. This might mean reducing screen time, saying no to additional responsibilities, or taking breaks when needed. 

Coping with depression is a journey that requires patience and support. Try to keep in mind that even the smallest steps you take are still progress. While the above-mentioned strategies can help, they work best when combined with professional treatment. Remember you are not alone; help is always within reach. 

Supporting a loved one through depression
Dealing with a loved one who is struggling with depression can be incredibly challenging, but your understanding and support can make a big difference in their journey. This is because recovery from depression is unlikely without professional help or support from loved ones. Here are some steps to help guide you through it:

• Open communication- Being a good listener is very important to understand their struggles and help them with their journey. Sometimes, just having someone to talk to can make a huge difference. Let them know you are available to listen and make it clear that you are not there to judge. Also, avoid forcing solutions, giving advice and saying things like ‘just snap out of it.’ 
• Be patient: depression can make it hard for a person to open up, and sometimes they may not feel like talking at all. In such situations, express your concern and offer your presence and compassion. 
• Offer practical help: This can include help with daily tasks like chores, cooking, or running errands. Also, gently encourage healthy habits like eating well, exercising, and getting enough sleep. Remember that even if they don’t ask for help, they might need it.
• Respect their boundaries: Sometimes, people with depression need solitude, but make sure they know you're still there for them. Do not force them to open up, let them take their time to express themselves.
• Encourage professional help: Encourage them to seek professional support, whether that’s a therapist, counsellor, or psychiatrist. Also, be alert for warning signs; if your loved one talks about feeling worthless, being a burden, or wanting to end their life, these are serious signs that they may be considering self-harm or suicide. Seek help immediately and encourage them to reach out to a professional.

Understanding that being patient and consistent while being empathetic is the key to helping them in their recovery is very important as depression can be long-lasting and recovery is often slow. Depression is not something that can be “fixed” overnight, but with love, support, and professional help, your loved one can get the care they need and eventually start to feel better. Furthermore, taking care of your own emotional well-being is important. Supporting someone with depression can be emotionally draining, so make sure to prioritise your mental health as well. 

Especially in a society like ours, depression is often surrounded by stigma, making it harder for people to seek help. By normalising conversations about mental health and educating ourselves, we can foster a society where seeking help is seen as a strength, not a weakness.