By Melody Wright, LMFT
Approximately 10% of Americans live with depression, and encountering situations that trigger their depression can be very common. Depression can often be triggered by a stressful or negative life event. Learning about common triggers can help individuals who experience depression avoid, or mitigate for, a depressive episode.
Below are 5 common depression triggers and skills to help address them:
Overwhelming/Stressful Tasks: Coming home to a messy apartment or being scheduled to work overtime for the 3rd day in a row can create high levels of stress and leave you feeling overwhelmed. Creating boundaries around what you can and cannot do can help address these types of stressful situations before they become a depressive episode. Saying “no” to additional overtime opportunities, or deciding to clean your apartment one room at a time are both examples of boundaries you can set with others and with yourself to begin tackling these stressful scenarios.
Lack of Sleep: Research shows that a lack of sleep can directly affect an individual’s depression. Having a consistent sleep schedule, including a set bedtime and wake time can help improve your chances at getting enough sleep. Implementing a consistent routine before bedtime can also help teach your body when it is time to go to bed. This can include a warm bath at the same time every evening, or turning on a lavender-scented diffuser before getting into bed.
Financial Hardship: Financial hardships, especially when unexpected, can create high levels of stress for any individual. A few skills to address finances include creating a monthly budget and reviewing it routinely, looking into community resources that provide payment assistance with certain household bills or necessities, and engaging in low-cost or free activities so that finances do not limit you from making plans with friends or loved ones.
Significant Life Events: Life changes that are unexpected and out of your control can leave you feeling lost or unsure of how to process these changes. In times like these, it is important to connect with friends or loved ones not only to receive love and support, but also to have a listening ear from individuals that you trust. A divorce, a loss of a loved one, or a change in careers require major life decisions. Surrounding yourself with individuals you trust can provide you with the best opportunity to make rational decisions in the midst of stressful times.
Drug/Alcohol Use: The use of alcohol or drugs can trigger or make depressive episodes worse. If you have a medical provider that you trust, we encourage you to schedule an appointment. Talking to a therapist or mental health professional can also be a great option to address alcohol or drug use.
Not all of the triggers listed above may apply to you, so we encourage you to learn more about your common triggers and possible skills to help address them. If you find yourself needing support with figuring out what your triggers are, or would like to learn more strategies to cope with them, we encourage you to book a phone consultation today at Life by Design. Life by Design offers therapeutic services with qualified professionals that can give you the tools you need to help address your triggers and depression. Book a phone consultation today for more information and let’s get you connected to additional support.
