Mental Health Month

5 “F’s” for Managing Depression

May 28, 2024 By Admin

By: Natasha Dannels, LPC-A

Supervised by Barbara Courville, LPC-S

Mental health has recently gotten more attention than in the past. There appears to be a greater awareness and acknowledgement to mental health struggles now, overall. It could also be said that a large majority of those struggling with mental health, struggle with depression. Statistics have revealed that women are two times more likely to develop depression and about one in ten people will experience depression sometime in their life, with most experiencing their first depressive episode between 20 and 30 years of age.

Depression involves a sad mood, loss of interest or pleasure, sleep difficulties, changes in weight, poor concentration, fatigue, social isolation/withdrawal, low energy, feelings of hopelessness/worthlessness, and even thoughts of suicide. These symptoms generally last for at least two weeks and cause significant distress.

Today, I would like to share with you what I call the 5 “F’s” for managing depression. They include: food, fitness, fun, family/friends, and faith. These 5 “F’s” can help us remember important areas where even the smallest change can make a difference in our mood. Let’s begin.

FOOD

People who experience depression often either eat more or do not have much of an appetite and do not eat at all. It is important even while feeling depressed that a person maintain a healthy diet. For instance, for those who turn to eating ‘junk food’ or those ‘comfort foods’, trade it for a healthier option. For those who may skip a meal or not eat, could maybe eat several small portions throughout the day. The important thing to remember is our bodies need nourishment and a healthy body leads to a healthy mind. That brings us to the next “F” of our discussion.

FITNESS

Another important aspect to managing depression is physical exercise. Many who struggle with mental health stop being active and don’t take care of their bodies. It is important not only for physical wellbeing, but mental wellbeing that a person needs to keep their body moving. This does not mean that you have to participate in a rigorous aerobic exercise routine; though good, a simple walk can be helpful. Physical exercise is known to release hormones in the brain known as ‘endorphins’ that improve a person’s mood and makes them feel happier.

FUN

A third element to managing depression is ‘Fun’. Depression often causes a person to lose interest or pleasure in doing things. When this happens, it is important to remind yourself that it is ok to have fun and to seek out opportunities for enjoyment, such as a new hobby. This could include: a sport, gardening, drawing, painting, playing a musical instrument, hiking, or trying out a new recipe. The thing to remember is to find something enjoyable to do.

FAMILY/FRIENDS

A fourth feature in managing depression involves ‘Family and Friends’. We are relational beings who thrive on connectedness and relationships. When feeling depressed often times a person will isolate themselves or withdraw from socializing with others. When this happens, it is vital to reengage and/or reconnect with family members and friends. This may require saying “yes” to social opportunities even when tempted to stay home. It is important to make socializing a priority and lean on existing relationships for support. This can improve one’s resilience to stress and depression.

FAITH

The fifth facet to managing depression is ‘Faith’. Research has shown that those with a religious faith and practice are generally happier than those without religion or faith. Whether you find yourself a ‘Religious/Spiritual’ person or not, the thing to remember here, is to find something that inspires you, or brings you to a sense of awe or wonder. This could be music, art, a sunrise, a sunset, an inspirational quote, or even a prayer. Whatever it is, it is something that moves you, even transports you and/or your thoughts to a higher place and gives you a sense of hope.

Just know that there are brighter days ahead. That it is ok not to be ok and to seek professional help from a counselor/therapist.

We are here for you and want to help.

Natasha Dannels is a Licensed Professional Counselor Associate supervised by Barbara Courville. She attended Liberty University (Lynchburg, VA.) where she earned a Bachelor of Science in Psychology in Christian Counseling in 2019 and her Master of Arts in Clinical Mental Health Counseling in 2022. She has spent over 20 years in family ministry before coming to Samaritan Counseling. She desires to bring hope and healing to hurting people through the work of counseling, and provide a safe space to talk about difficult things. She counts it a privilege to sit with others in their pain, offer them encouragement and open the door for them to explore a better self.

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