For many countries around the world, these are not the best of times. The turbulent economy has left many of them battered, with just a few remaining unscathed.
Nigeria has had it worse, grappling with an economy described as a basket case.
Whether in Nigeria or elsewhere, the inclement economic weather has left a lot of people depressed, leading some into suicidal threats, attempts, gestures, or death.
A news story was once written about Amarachi Ugochukwu, who once worked in a new generation bank. Her mind was embroiled in a series of negative thoughts, such as workplace burnout and the enormity of the challenge of having to cope with the economic vagaries of the time; she became depressed.
Left to gasp in the throes of her overwhelming maladjustment, Ugochukwu ended her life abruptly by consuming an insecticide inside her bank’s toilet.
Ugochukwu, for some time, had wandered into a depressive state of mind, which she had not managed before drifting into suicide.
Several others like her who couldn’t tame depression, and who couldn’t open up, had drunk snippers, or hanged themselves, owing to the parlous economic condition.
However rusty the economy is, you need to salvage yourself from slipping towards depression, and if you are in it already, here are ways to manage it.
Seek Professional Help
A mental state in which you feel sad, despair, unhappy, worthless or hopeless is depression. When an individual appears to be maladjusted, cannot function well, or is becoming a danger to themselves and society, professional help is needed. Get in touch with a mental health counsellor, clinical psychologist, or Psychotherapist.
Challenge Negative Thought
Learn to challenge unreasonably dangerous thoughts that may lead to depression. Thoughts such as ‘I may not likely make it with this low salary,’ ‘How do I cope with this situation?’, and ‘Things are not looking bright for me in this economic mess’ are indications of depression.
These are incorrect and faulty thinking patterns that can lead to stress. They are cognitive distortions that one must knock off with positive thoughts. Instead, be positive and hopeful. Engage in positive self-talk like, ‘I will survive the hardship,’ or ‘I will get over this.’
Centre Your Mind on What is Good
Always focus on the things that went well for you after your day’s activities. Look out for enjoyable and attractive things in your immediate environment.
Don’t Dwell on a Bad Situation
Accept the reality of the moment, and know that the situation will improve. Situations and events are transient. They can’t remain like they are forever. By this, you avoid reacting negatively to a stressful circumstance.
Embark on Activities
Take part in exercises daily. Attempt to walk around for about 20 minutes. Look for enjoyable things around you. Visit recreational centres to relax your mood, e.g, amusement parks. Listen to the music you enjoy most. Watch comedies and look for anything that can make you happy.
Participate in Religious Activities
Researchers have proven that there is a connection between mental health and spirituality. Go for prayers, depending on your faith. Listen to messages and soul-lifting talks by religious leaders in your churches or mosques. But avoid places where they practise negative religious activities, as they can aggravate mental health challenges like anxiety and depression.
Don’t be Quiet
Talk to people, especially mental health Professionals. Don’t hide your feelings. Seek help from those who can help you. Say something about what plagues your mind to another person; your friends, neighbours, parents, and co-workers who might be of help.
Eat Well
One of the physical symptoms of depression is weight change. You are either underweight or overweight. Ensure your diet includes a healthy balance of food. Some don’t eat when they are depressed. Ensure you eat a balanced diet.
Avoid Loneliness
Don’t stay alone so that you don’t think of self-harm. Suicidal thoughts may slide in when in solitude.
Deal with Inferiority Complex
Don’t think too low of yourself. Your creator made you good to achieve your potentialities. Boost your self-esteem.
Medication
You can use a drug to manage depression, but you can combine such drug treatment with therapy. You can use antidepressants, tranquillisers and anti-anxiety medications. You can consult medical practitioners for this.
Sleep Well
Sleeplessness, or insomnia, always accompanies depression. A person who suffers from depression does not sleep well, so ensure you get enough sleep and rest. You may need to stop sleeping in the afternoon to avoid waking up in the night. Sleep where there is no disturbance. You may need to switch off the bulb, or look for a face cover to enable you to sleep in case you don’t have the control to switch off the light.
Remember, if you do not deal with depression adequately or manage it, it gravitates towards suicide. You can still make a meaning out of life. The world needs you.
