How to deal with sadness and depression

Cómo lidiar con la depresión y la tristeza

Table of Contents

Going through a depressive episode and want to know how you can deal with it effectively? Is your discomfort so deep that you suspect that it is not simple sadness? What are the possible alternatives to overcome a depression?

Sadness is a complex emotion to manage, not only because of the pain it generates, but also because of the factors that increase sadness in the first place. Sadness can be the result of loss, helplessness or disappointment, among many other possibilities. It is important to remember, however, that sadness is the most natural and frequent human emotion, and it is something that definitely helps us appreciate our happy moments.

However, sometimes the sadness may go further, and this can be a sign that you are suffering from some form of depression. If you feel that your sadness has increased and you notice your sadness difficult to explain, this information about depression will be useful to you. Although you can look for methods or read motivational phrases that stimulate you, if you want to learn how to effectively overcome a depression, just keep reading.

What is depression?

Depression is a disorder characterized by excessive sadness, loss of interest in fun things, and low motivation.

While it is normal to feel sadness and despair in response to adverse life events (such as loss, major life changes, stress, or disappointment), most of the time these feelings of sadness resolve as these are accepted. changes.

When grieving, these feelings can linger for months and reappear at relevant times, such as birthdays and anniversaries related to the lost loved one. However, if there are times when you can enjoy things, sadness cannot be considered depression.

Depression is common. More than 30 % of people experience some episode of depression in their lifetime. Although depression is almost always mild, about 10% of individuals experience a moderate or severe depressive episode.

What are the signs of depression?

The main characteristics of depression include:

Psychological symptoms

  • Feeling miserable. This feeling is usually present most of the time for weeks, although it can vary in intensity.
  • Loss of interest in pleasant activities.
  • Low concentration that produces slowness or inefficiency to lead difficulties in addressing challenges or making decisions.
  • Recurring unpleasant thoughts, such as guilt or being a bad or unworthy person.
  • Thoughts that it would be better to die or be injured in some way.

Physical symptoms

  • Loss of appetite with excessive weight loss
  • Loss of libido
  • Lack of energy, even when not physically active
  • Loss of sleep, even feeling tired. Difficulty falling asleep or getting enough sleep. Although it is also possible to sleep more than usual.

What are the causes of depression

Depression does not have a specific cause, although it is known that genetic factors are important in many cases of depression, since one in ten people have a genetic predisposition to suffer from depression.

A stressful life plays a major role in relapsing into depression. Continued conflicts with others can affect our well-being, being other sources of stress in the environment, such as financial difficulties, retirement, unemployment, childbirth, loneliness or the loss of a loved one. In vulnerable people, these life challenges can cause or exacerbate depression.

How to deal with a depression

There is a wide range of ways to deal with depression, and it can often be used together. The main medical options are Cognitive-Behavioral Therapy and Electroconvulsive Therapy. Educating and adopting strategies is also important to manage a depression.

Cognitive-Behavioral Therapy (TCP)

TCP is one of the most recommended treatments for depression, by itself or in combination with medication. CTP involves learning:

  • control negative thoughts that cause loss of interest and feelings of worthlessness
  • combat the emotions of sadness and hopelessness; loss of energy, even when physically inactive
  • counteract behaviors related to low concentration and thoughts of death

Problem-solving techniques are also taught if the problem is the cause of depression. CTP is very effective, and eight out of ten people with mild, moderate, or severe depression get better.


For some people, antidepressant-based medication is often the first line of treatment for suppressing a deeply depressed mood. It would be inadvisable to treat a very severe depression without resorting to medication. For mild depression, antidepressant medications are not usually recommended as the first line of treatment.

Different antidepressants work differently. You may need to try more than one type to find the one that works best for you. Make sure you stay in constant contact with your prescribing doctor during the early stages of treatment, as side effects are sometimes difficult to manage.


Education for people with depression is extremely valuable. Education offers essential knowledge that potentially gives the person to better control their disorder. Better control is related to reducing feelings of helplessness and increasing feelings of well-being. Offering education to families and caregivers is also very important to help in the support and assistance that they give to the person.

That depression is a common disorder and that there are effective treatments to combat it is the most essential information that a person with a severe episode of depression should know. You also have to be aware that:

  • Depression is a sick person, not a sign of weakness or a character flaw.
  • Recovery is the rule, not the expression.
  • Treatment is effective, and there are many options available. There is a compatible treatment for almost everyone.
  • The goal of treatment is to get back to 100% and feel fine.
  • The recurrence rate is quite high: the 50% of people who have had depression will have it again, and the rate increases with the number of previous episodes.
  • The individual and his family can be instructed to recognize and act on the early warning signs of depression. By seeking early treatment, the severity of the episode can be greatly reduced.

Coping with symptoms of depression

Symptoms of depression can be aimed at helping you feel better. Here are some ways to deal with those symptoms.

Behavioral strategies

  • Set goals for your daily activities. Plan days filled with useful activities by making a list of activities that you will commit to at different times during the day. Keep this plan as close to you as possible and review positive information daily.
  • What activities do you enjoy the most? Try to increase the amount of time you spend on these comforting activities.
  • Avoid comparing yourself in the way you behave or feel now while going through an episode of depression with the way you used to behave or feel before it.
  • Reward yourself for your efforts. Ask others around you to praise and encourage every little achievement you give. Recovering from depression is like learning to walk again after breaking your leg.
  • It may seem too difficult, but don't despair. Break the task down into simpler steps and start over more slowly.

Other ways to do it easily

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