Question: I constantly feel unhappy. I don’t enjoy my life and I constantly want to sleep. Sometimes I think I’m depressed, but I don’t know what I need to do to feel better.
Answer: First, to understand your current state of mind, whether it is a severe depressive state or a feeling of being depressed, you can answer the following questions:
- Does your depressive state affect your daily life? (Such as not being able to fulfill your responsibilities).
- Do you struggle to meet your personal care needs?
- Do you have difficulty in thinking, making decisions, and focusing?
- Do you spend most of your time sleeping?
- Do you have negative thoughts about life?
- If your answer is yes to these questions, I recommend seeking professional support.
If the feeling of being depressed is not as intense, you can start by keeping a journal for a week and noting down what you do each day. You can also rate how much pleasure and success you derive from those activities on a scale of 0 to 10. (For example, I had breakfast at 9:00 am. Pleasure: 3, success: 6, etc.) This way, you can become aware of any activities that you may have overlooked due to your depressive state but actually bring you joy. After observing for a week, you can try to focus on the times when you feel depressed. Write down the events, emotions, thoughts, and behaviors associated with those times. This way, you can explore the thoughts and emotions that trigger you and contribute to the persistence of your depressive state.
It’s also important to establish a routine for yourself. Maintaining a regular sleep schedule and practicing healthy eating habits are crucial during this process. Adding short walks to your weekly routine can be effective since exercise contributes to the release of serotonin. Try to be in social environments where you have healthy relationships and that make you feel good. Adopting a hobby that you think you would enjoy can also help improve your mood. Keeping a list of things you used to enjoy doing or past experiences that brought you joy can be a good starting point.
Exploring and nurturing your spiritual world through works that resonate with you and discussing your emotions and thoughts in a comfortable environment with your friends can also help you reconnect with the joys of life on a deeper level.
