As a person who has gone through depression and hence realizes the difficulties that come with it, I am convinced that the way of sharing our feelings when we are in such a state is highly important. I will show the best strategies for the expression of your emotions in my next blog, which is one of the steps to be on the road to recovery in depression. The main idea is to give you practical advice that can be easily utilized in the real world.
Understanding the Importance of Communication
One of the chief problems when we are depressed is that we are attracted to the egoism in us, which makes us keep our feelings inside and leave them unnoticed. However, I have been made aware, through experimentation, that disclosure often becomes a personal wound healing sacrament. Studies have illustrated that when we voice our feelings, we can lessen the burden of the worst feelings and improve the general state of mental health.
We can smash our depression, if only we dare:
Reduce feelings of isolation and loneliness
Get close and understanding from other people
Respect and work through our emotions in a more effective way
Making that first step towards professional help if we want to
Recognizing Your Emotions
For communicating our feelings, the first and most necessary thing to do is to know clearly what they are. It's sometimes difficult for the depression to be unable to feel our emotions accurately. Here are the steps that helped me the most to acknowledge my feelings:
Take a moment to pause and reflect on your present state
Be with the physical sensations in your body
Think about any recurring thoughts or patterns
Invent or use the feelings chart or emotion wheel to make you know your emotions directly.
Always remember, no right decisions can make you happy or sad. Your emotions will always be valid, and knowing them is the key to successful communication.
Choosing the Right Person to Talk To
The person you choose to share your most vulnerable feelings with is the most important factor. This person should be one who makes you feel safe and is there for you. Here are the options you can contemplate:
A close friend or family member
A therapist or counselor
A support group for those who are experiencing depressions
A reliable colleague or mentor at work
Start small if you feel like it. Don't dump everything in one shot. You can start out by sharing your feelings with one person and then gradually expand your support network.
Finding the Right Time and Place
The choice of the environment is the key element in the conversation which can make a difference. I have found these tips to be very useful:
Go to a place where you can be by yourselves and not be disturbed by anyone
Select a time where both of you and the listener are relatively calm
When you are under a lot of pressure or completely exhausted, avoid having discussions that are important
Another good alternative might be to take a walk together since motion sometimes facilitates conversation
Starting the Conversation
A good way of expressing your feelings in the conversation is saying phrases that sometimes you had used:
"I've been going downhill lately and I don't have anyone to talk to, maybe I could talk to you."
"My lately days are hard, and I'm not sure but I think I am depressed basically."
"Can you talk with me, I'm having a tough time and I need help"
Do remember also that it's fine to give yourself some time and ask for a pause if necessary. The person you are communicating to will not only like your sincerity and courage but also understand your feelings.
Using “I“ Statements
Figuring out exactly what your feelings are is more beneficial when you start the conversation with an "I" statement in your message. For instance:
"I feel totally destroyed and have no power for anything."
"I find it really difficult to get pleasure from the things I usually find enjoyable."
"I am always hopeless and wonder how I can ever have a brighter future."
This way of approaching the subject concentrates on your personal experience and indirectly shows others an easier path to correctly understand and walk in your shoes.
Describing Exactly What You Want
When you talk to someone about depression it is good to tell them exactly what you want and need. Is it someone to listen to you without trying to fix the situation?
Someone to listen without trying to fix the problem?
Help to find a professional support?
Assistance with daily tasks?
Routine check-ins to alleviate loneliness?
The person asking for your help will be able to give you the most accurate support you want easily when you give them specific information about your needs.
Dealing with Difficult Reactions
It is not uncommon that when the person you are talking to does not react the way you expect them to be. They may undermine your experience, offer unsolicited advice, or feel awkward. In such a case:
Be aware that their reaction is all about them and not about you
Kindly explain that you are not looking for ideas, just love
When it comes to it, look in other places for backup
It is extremely important that the prime role in your life goes to your healing and you take care to be good to yourself. You are your best friend and thus surround yourself with people who will help you out.
Exploring Alternative Forms of Expression
Verbal communication alone is not the sole way to let people know how you feel. Various elements such as the following are alternatives:
Use the journal for writing your feelings down
Creating art or music
Use a mood-tracking app
Engage in physical activities to release your emotions
These tools can be very handy especially in situations where it is difficult to find the right words or you need an extra emotional outlet.
Seeking Professional Help
While it is important to talk to friends and family regularly, therapy might be needed to gain improvement in a stable way. Researchers have proved that the combination of therapy and support from one's family has a high success rate in curing depression.
Don't delay contacting a mental health professional if you:
Your depression tanks the quality of your life in a serious way
You're having suicidal intentions or self-harming thoughts
You've been struggling with feelings of sadness for quite a while now
You want more tools and strategies to control your depression
Practicing Self-Compassion
Throughout the process of unveiling your feelings, it is crucial to be nice to yourself. Depression may be really challenging, and coming to terms with it is a step to making yourself say it aloud. Keep in mind that:
Your feelings are valid
You can have good times and bad times, it's okay
The way to healing is a path, not a goal
Still, you are giving your best with what you have at present
Conclusion
Expressing your emotions when you are depressed is a brave and essential step for healing. By cataloging, selecting the right person to talk with and speaking out clearly you are able to create a close support system and start your way out of depression.
Remember that you are not alone in this struggle. Like many people, including myself, have been in situations similar to yours and found ways to relay their feelings and to search out help. In the beginning, it might be uneasy but you will obtain the desired results if you have patience and practice. You will become used to open up and share your experiences and this will be possible with time and your effort.
It is a call for you to take that very first step, whether it is reaching out to a close friend, recording in a journal, or consulting a professional in mental health. Your feelings are all important, and by communicating them, you are taking steps to a healthier mind and better life.
Be kind to yourself, be amused with the little progress, and never forget that calling for help is a sign that you possess strength instead of weakness. You are the street cleaner in your life, and communication of your emotions is a great start.
