Taking care of any practical details will help in many cases, but beyond that, you may need support to help you process what is happening to you. Many people fear or don’t understand their emotions, and try to push them down and ‘stiff upper lip’ their way through life.

While you may, of course, need to be able to put your emotions to one side so that you can take care of other areas of your life, it is important that you address and allow these emotions, and give yourself the self-care and support you need.

When these emotions are not processed in healthy ways, they can and will manifest in other ways. Physical ill-health, mistreatment of others, substance abuse or other coping strategies can develop. Untended, situational depression can spiral down into clinical depression without support and strategies to help you manage your emotions.

Here are 5 things you can do to prevent the development of clinical depression and preserve your mental health.

Exercise

When you don’t feel good mentally, shaking things up physically can transform how you feel. Exercise, especially exercise that gets your heart pumping well, has been proven to lower stress and anxiety, reduce depression, and create positive emotions. It won’t make your problems go away, but it will help you to get out of your head for a little while, and create the endorphins and other brain chemicals that will help you feel better.

Time in Nature

Being in nature is well known as a powerful antidote to feelings of depression, stress and anxiety. If you’re lucky enough to have lots of green spaces around you, then do make sure you get out there, combining your exercise with nature by taking walks, or running, for example. And if you don’t have lots of green spaces nearby, a local park will still provide you with that space, as well as the chance to maybe meet, or at least interact with others.

And if you can’t do that, some houseplants to care for are a great alternative! I have a friend who bought herself an amaryllis to care for when she was at a low point. The plant gave her a real focus, and the joy of watching it grow helped to lift her out of her depression.

Breathe

When you feel caught up in overwhelm and anxious thinking, or are ruminating on worry thoughts, taking a moment to reconnect with your break can make a real difference.

You don’t have to sit in the lotus position, or even close your eyes. Just bring your awareness to your breath, watch the inhalation and exhalation, and take your attention away from your thoughts.

Gratitude

It’s so easy to keep your focus on the negative things that are happening. And while it’s important not to dismiss the challenges you are facing, it’s always helpful to remember the good things in life too. Research has shown that a daily gratitude practice helps to reduce depression, and can improve positive thinking and resilience. The more you can make a point of turning your attention to the good things that are still in your life, the quicker you will help yourself out of the situational depression. It also strengthens you against any future challenges, as your mind will remember that you can find the silver linings behind the clouds.

Talk about it!

Too often, I see people who are afraid to talk about their worries. Either because they are ashamed or embarrassed about how they feel, or they ‘don’t want to bother people’.

In all my years of working with clients, I know that keeping things bottled up and hidden from others always makes them worse. Without other people to share our worries with, we fall foul to the negative inner voices that end up berating us for how we feel. We become convinced that we are somehow to blame, at fault or weak for how we feel. But this is never the case.

When you talk to others, whether that is a trusted friend, or a compassionate coach or therapist, you don’t add to their burden. But together, you can ease your own.

You are not alone in what you are feeling. And remember, all things must pass, and this will too.Did you know RTT and coaching can support with situation depression, anxiety, addiction, and more? Read more about my RTT or Coaching, or book a call to talk it through!