What can you do to overcome depression?
Even with preventative measures, depression can still affect you. If you begin to feel depressed, it’s essential to take immediate steps to address it.
Identify What’s Bothering You
Start by identifying the underlying causes of your depression. Make a list of problems or worries. Talking about these issues with someone close to you can help bring clarity and relief. Depression often stems from suppressed emotions, so giving them a healthy outlet can alleviate some of the mental and emotional strain. There is always an underlying reason for every feeling we have, we just need to be open to face them, a journey that one must do at their own pace.
Understand Your Emotions
Sometimes, it may be unclear why you're feeling depressed. You might feel that you have no "valid" reason to be down, especially when compared to others' struggles. However, it’s important to acknowledge that your feelings are valid. Self-exploration can help you discover deeper emotions related to past disappointments or fears related not only to your cancer diagnosis, but with other underlying causes as well, which can be aggravating your overall capability of handling the subject of cancer. Talking about these emotions, no matter how trivial they may seem, can help lift the burden.
Overcome the Tendency to Withdraw
Depression often leads to isolation, making it harder to reach out for help. This withdrawal can trap you in a cycle of feeling alone and becoming more depressed. It’s essential to break out of this cycle by finding ways to connect with others. If reaching out feels impossible, even writing a note to a loved one or asking for help in a subtle way can be a significant first step. When all attempts of reaching out to another fail, reach out to yourself. At night, before sleeping, try to write everything that is on your mind at that moment, as meaningless as it may seem. Releasing yourself from those thoughts can help you process them in another light, as well as help you sleep better.
Seek Comfort in Spirituality or Religion
If religion or spirituality plays a role in your life, it can provide a meaningful source of comfort and guidance. Many people find solace in prayer, meditation, or spiritual readings during difficult times. These practices can offer a broader perspective, helping to answer the painful question of "Why me?" that often arises in the face of suffering.
If religion or spirituality are not part of your daily life, reaching out to circles close to you can help you find different ways to navigate what you are feeling. It doesn’t necessarily mean that you have to convert, but by acknowledging others' perspectives, can help you look at your own thoughts and feelings differently, with a broader understanding of what it is and what it can be.
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"What makes the biggest impact will be unique to you. Understanding what factors are playing into your feelings is a great first step."
Taffie Lynn Butters
Breast cancer survivor
Is depression preventable?
Depression is a complex and multifaceted condition, but there are proactive ways to protect yourself from its onset while navigating a cancer diagnosis. It is fundamental to have a sense of yourself as a person, and feel your feelings as whole.
1. Acknowledge and Express Your Emotions
It is vital to become aware of your emotions and be at peace with them. Depression often results from suppressing painful and distressing emotions, as they don’t recognize them as “enough to matter” or a significant cause of emotional distress. Research shows that cancer patients who openly communicate their feelings and seek emotional support from others are significantly less likely to experience depression. Whether it's a close friend, family member, or counselor, having someone to confide in can be a powerful antidote to emotional isolation and despair.
Remember, you are not alone.
2. Maintain Close Connections with Loved Ones
Isolation is a key contributor to depression, especially for cancer patients who may feel cut off from their usual social activities. Interpersonal support acts as a buffer against the feelings of loneliness and depression. Reach out to loved ones and maintain frequent contact to foster a support system. Studies have shown that staying connected with others can help counter feelings of helplessness and offer emotional strength.
Remember, you are not a burden.
3. Be Actively Involved in Your Treatment and Recovery
Taking an active role in your treatment protocol can greatly reduce feelings of passivity and helplessness that often accompany depression. Discuss your treatment options with your doctors to ensure you are fully informed and comfortable with the plan. Consider supplemental approaches such as acupuncture, meditation, or guided imagery to support your emotional well-being. Engaging in these practices not only helps you feel more in control but also promotes physical and mental health.
Remember, you are in control, not the cancer.
4. Exercise Regularly
Physical activity is a natural mood elevator, as it increases the brain’s production of endorphins, which help combat depression. Even gentle exercise can have significant physiological and mental benefits, helping offset the depressing effects of serious illness. Incorporating exercise into your routine, even if it's just walking or light stretching, can improve both your mental and physical outlook during cancer treatment. It is known that side effects like chronic fatigue make exercising a bigger challenge than it should be, but setting small goals such as walking to the supermarket to get your favourite snack can be of great help. On another note, reaching out to professionals can also help in maintaining a regular basis for exercise practice.
Remember, your recovery is as important during treatment as it is after treatment.
5. Have fun
Who doesn’t love to do things they like? It is as important to engage in hobbies as it is to exercise. Hobbies are the exercise of the mind. Get the knitting set you said you were going to try last Christmas, or buy the 5000 pieces puzzle you challenged yourself to complete. Go back to the dance academy you had to quit because of school/work, or take the craft classes you’ve been wanting for so long.
Remember, be happy.
"There isn't one neat bow to tie around this post other than just to say that my mental health is what drives me. I focus and spend more time on my mental health, than I do on treatments. And it works. When I am feeling good mentally, I feel good physically. My guess is that 60-70% of my time is focused on my mental health through activities, music, writing, walking, therapy, etc."
Burt Rosen
Cancer survivor
What treatment options do I have for depression?
Experiencing depression during or after cancer treatment is a common and understandable response to the myriad challenges posed by the disease and its therapies. Addressing depression is crucial, as it significantly impacts quality of life and can influence treatment outcomes. Fortunately, several effective treatment options are available to help manage and alleviate depressive symptoms in cancer patients.
Mindfulness
The Association of Clinical Oncologist (ASCO) in collaboration with the Society of Integrative Oncology (SIO) have just published evidence-based recommendations to healthcare providers on integrative approaches to managing anxiety and depression symptoms in adults living with cancer. Mindfulness based interventions help reduce symptoms of anxiety and depression in patients during active treatment and post-treatments. These interventions include - meditation, gentle movement, didactic teaching about stress, coping and the mind-body connection, and group support and discussion. Yoga, in particular therapeutic or restorative Hatha yoga classes, may be offered to people with cancer for both anxiety and depression symptom reduction across the treatment trajectory.
Psychotherapy
In many cases, professional help is needed to manage depression. Psychotherapy has been proven to be an effective treatment for depression in cancer patients. A therapist provides a safe space to discuss difficult feelings, explore the root causes of depression, and develop coping strategies. While psychotherapy won’t change the reality of your cancer diagnosis, it can significantly ease the emotional burden, helping you regain a sense of hope and direction.
Antidepressant Medication
Sometimes, medication is necessary to address the chemical imbalances associated with depression. Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), help regulate serotonin levels in the brain, improving mood and mental clarity. While medication may take time to show its full effects, it can provide significant relief from severe depression, allowing you to focus on emotional healing. For long-term results, medication is most effective when combined with therapy. The balance of hormones it provides, helps us be calmer and more open during therapy sessions, providing a better state of mind to put our feelings into perspective and face its underlying reasons.
Remember, seeking support is a crucial step toward emotional recovery. By taking proactive steps to manage your emotional health and considering both psychological and medical treatments, you can regain control and find a path toward healing.
Addressing depression during cancer treatment requires active engagement and self-compassion. Practical steps to manage and overcome depression include:
Self-Compassion: Recognize that feeling depressed is not a personal failing; cancer is a life-altering experience, and it's natural to feel overwhelmed.
Identify Triggers: Understanding the root causes of your depression can aid in addressing them more effectively.
Open Communication: Sharing your feelings with someone you trust can alleviate the emotional burden.
Emotional Expression: Utilize outlets such as conversation, journaling, or creative activities to express your emotions.
Active Participation in Recovery: Engaging in your recovery process can restore a sense of control.
Regular Exercise: Physical activity has well-documented mental health benefits.
Spiritual Guidance: If applicable, seeking support from your faith tradition can provide comfort and perspective.
Professional Help: Therapy and, if necessary, antidepressant medication can offer substantial relief.
The journey through cancer - whether as a patient, survivor, or caregiver - can be emotionally overwhelming. Depression is a common and serious consequence of both the illness and its treatments, but it doesn’t have to be faced alone. Recognizing the signs of depression and seeking appropriate support are vital steps for managing the emotional and psychological impact of cancer. By addressing mental health alongside physical health, patients, survivors, and caregivers can improve their quality of life and find the strength to navigate the challenges of cancer with resilience and hope.
There are many resources available to help individuals cope with cancer-related depression. Mental health professionals, including therapists and counselors, can provide essential support through talk therapy and cognitive behavioral therapy. Support groups, either in person or online, offer a sense of community and shared experience that can help alleviate feelings of isolation. Additionally, medication such as antidepressants may be recommended to manage the chemical imbalances that contribute to depression.
By addressing mental health alongside physical health, patients, survivors, and caregivers can improve their quality of life and find the strength to navigate the challenges of cancer with resilience and hope. It's essential to maintain open communication with healthcare providers, engage in regular physical activity, practice mindfulness or meditation, and foster connections with friends and family. Many hospitals and cancer centers offer integrated care services, including mental health counseling, exercise programs, and nutritional advice, to support patients and caregivers throughout the cancer journey.
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