Many of us recognize common symptoms and indicators of depression, including intense feelings of despair, hopelessness, loss of interest in life, mood swings, and social isolation. But all of these symptoms are the mental and emotional symptoms. What about the lesser-known, physical symptoms?

Depression: Not Just Mental, But Physical

While depression is classified as a mental illness, those with the condition often suffer physically as well. “Usually, we don’t tend to think of depression as a disorder which causes physical pain, but there is no denying that some people who suffer from depression are feeling pain and discomfort on a physical level,” Caleb Backe, health and wellness expert, explains. “Sometimes, a person (or physician, for that matter) will misinterpret physical symptoms as being standalone and not attribute them to a mental condition.”

For this very reason, it’s important to understand the physical symptoms of depression. So, what are they? “Depressed individuals report fatigue, almost flu-like pains and aches (head, back, neck), and even stomach pains,” Backe explains. “This last one makes a lot of sense, since the body’s center of energy is the stomach. When a person is not in balance, mentally, the stomach is one of the first organs to physically respond. This can be manifested through pains, digestive issues, lack of appetite, and general discomfort in the abdomen.”

Engage in Self-Care and Stay on Top of Your Health: 4 Tips

When we’re exhausted, uncomfortable, or in pure physical pain, we don’t want to do anything. We don’t want to get out of bed, we don’t want to leave the house, we don’t want to be bothered. That said, a major key to overcoming or managing your depression is engaging in self-care and expending a little energy to stay on top of your health. Here are a few tips for doing so:

1. Find means for stress relief like yoga or journaling.
   Stress can worsen or even trigger depressive episodes, which makes self-care and stress-relieving techniques important. A few practices which have shown to reduce stress and relieve symptoms of depression include meditation, yoga, and journaling. Find an activity you enjoy and incorporate it into your everyday!
   

2. Stay on top of your diet.
   Our diet can also have a significant impact on our mental health. To boost your mood and keep your mind right, you should reduce your intake of certain foods such as those with high amounts of chemicals, preservatives, sugar, and carbs. Base your diet around natural foods like fruits and vegetables instead.

3.  Find a form of exercise you enjoy.
   I know, exercising is probably the last thing you want to do. But if you can work up the motivation to go for a run around the block, make it to that cycling class, or even just do some yoga in your living room, you’ll experience a boost in your mood and your energy. Not to mention that exercising during the day can help you sleep better at night.

4. Spend time in the sun. 
   Finally, spend as much time as you can under the sun. Sunlight will help to improve your mood by increasing your serotonin levels. So, whenever you can, get outside and experience these benefits. Take your pup on a walk, read a book at the park, start gardening—whatever it is you enjoy!

Authors: 

Anthony Centore Ph.D. is Founder and CEO at Thriveworks--a counseling practice, focused on premium client care, with 80+ locations across the USA. He is Private Practice Consultant for the American Counseling Association, columnist for Counseling Today magazine, and Author of How to Thrive in Counseling Private Practice. Anthony is a multistate Licensed Professional Counselor and has been quoted in national media sources including The Boston Globe, Chicago Tribune, and CBS Sunday Morning.

Taylor Bennett is a staff writer at Thriveworks. She devotes herself to distributing important information about mental health and wellbeing, writing mental health news and self-improvement tips daily. Taylor received her bachelor’s degree in multimedia journalism, with minors in professional writing and leadership from Virginia Tech. She has published content on Thought Catalog, Odyssey, and The Traveling Parent.

Breakups—whether you’re the one who has initiated the split or not—aren’t fun. In fact, they’re the very opposite of fun: they’re emotionally, mentally, sometimes even physically taxing. And yes, they can even bring on bouts of depression.

Healthy Vs. Unhealthy Reactions 

There are healthy and unhealthy reactions to a breakup. And knowing the difference between the two will help you understand where you stand mentally and emotionally. So let’s break it down. Healthy reactions may include…

• Intense feelings of sadness

• Anger and frustration

• Loss of interest in the things you love

• Difficulty sleeping and focusing

If you’re familiar with depression, you might’ve noticed that the above bullet points are also symptoms of depression. Well, they’re also completely normal reactions to a breakup, as long as they continue to improve. You should be more concerned if at least five of the following bullet points align with your current state of being and persist for two weeks or longer, as it meets the criteria for depression and likely means you are depressed:

• Intense feelings of sadness or hopelessness

• Loss of interest in the things you love

• Significant change in weight or appetite

• Feelings of worthlessness or self-loathing

• Difficulty sleeping

• Changes in activity levels

• Fatigue or loss of energy

• Difficulty concentrating

• Suicidal thoughts

Avoid Depression and Heal Well after a Breakup

While we’re at a greater risk of becoming depressed after a breakup, the good news is that we can take action to steer clear of the darkness and heal properly.  Kayce Hodos, Licensed Professional Counselor is an expert on the matter and knows just how difficult a breakup can be. “A breakup can feel like the death of a loved one—or even worse because the loved one chose to leave you,” she says. But that’s not to say that no good can come from this tough experience. Hodos explains how to find solid ground, build yourself back up, and even thrive moving forward: 

1) Find solid ground:

“Grieving over the end of a relationship is supposed to be hard, so giving yourself permission to feel what you feel is step one,” Hodos explains. “Think of what you typically do to cope with stress and make those strategies your priority. You may just feel like curling up under your favorite fuzzy blanket, so allow some time for this, but then make an effort to move forward. Put on your favorite playlist and dance it out, call a trusted friend and go grab some comfort food, pick up that book you’ve had on your to-read list, but haven’t had time for, etc. Focusing on actions you can take that give you some control will help you feel grounded and empowered in the midst of your breakup.”

2) Build yourself up.

“Think of some personal and/or professional goals that have been on the back burner and identify some steps you can take to get closer to making them happen,” Hodos suggests. “Spruce up that resume, research that trip you’ve always wanted to go on, start visualizing how you want your life to look — even if you have to fake it a little. You aren’t there yet, and you don’t even feel like yourself right now, BUT you can use your imagination, and you do still have dreams. Do some writing about what is amazing about you! What have you accomplished? What are you proud of? Ask your most trusted friends and/or family members for help if you need it.”

3) Thrive.

“At some point (certainly not while the breakup is still fresh), you will begin to feel better,” says Hodos. “As the wounds heal, reflect for a bit (maybe even set a timer for 5 minutes to avoid getting lost in the black hole of regret) on what the relationship taught you. What did you learn about yourself? What are you now aware of in terms of what you want in your next relationship? Even relationships that end weren’t all bad. Honor the good times and find value in the not-so-good ones. Envision your new singlehood as an opportunity to be independent and fearless and look forward to your next relationship with healthy expectations for the kind of partner you want to be with. If you need help doing so, think about working with a counselor. They can help you work through those depressive feelings in addition to building yourself back up after a breakup.”

Hopefully, these tips will help you heal well after a breakup and avoid falling into a depressed state. If that’s not the case and you think that you’re depressed, consider working with a counselor who can offer individualized tips for living happily again after your breakup and managing your depression. 

Authors: 

Anthony Centore Ph.D. is Founder and CEO at Thriveworks--a counseling practice, focused on premium client care, with 80+ locations across the USA. He is Private Practice Consultant for the American Counseling Association, columnist for Counseling Today magazine, and Author of How to Thrive in Counseling Private Practice. Anthony is a multistate Licensed Professional Counselor and has been quoted in national media sources including The Boston Globe, Chicago Tribune, and CBS Sunday Morning.

Taylor Bennett is a staff writer at Thriveworks. She devotes herself to distributing important information about mental health and wellbeing, writing mental health news and self-improvement tips daily. Taylor received her bachelor’s degree in multimedia journalism, with minors in professional writing and leadership from Virginia Tech. She has published content on Thought Catalog, Odyssey, and The Traveling Parent.

A cold beer or a glass of wine can help take the edge off, or calm us down, especially after a long day or week. But what many of us forget is that alcohol can have negative effects, too. And as tempting as it may be to stop by the bar for a quick drink or open that bottle when you’re feeling stressed or upset, doing so might not be a great idea when you’re at your most vulnerable.

Good intentions don’t always equal good outcomes

Good intentions don’t always make for responsible actions or justify unhealthy behavior. For example, you may intend to unwind with one glass of whiskey after a stressful day at work, but if the end result is a drunken, depressed you, those original intentions don’t mean much. Here’s the thing: alcohol can be enjoyed in a healthy manner, but it can also make for a slippery slope when it comes to depression. Caleb Backe, Health and Wellness Expert for Maple Holistics, explains why:

“It is a lot easier to run away to drugs and alcohol than face the real problems of life. And when we’re talking about depression, we’re talking about an individual who is facing those problems all the time. Many times, depressed individuals have conveyed how absolutely overwhelmed they feel. Some are more social, others feel the need to stay shut in, watch TV from under the covers, and avoid interacting with people as much as possible.

Drugs and alcohol can potentially cause or worsen the condition, while making it seem like it is making it better. The happiness and the contentment which drugs and alcohol offer is a kind of ‘unearned wisdom.’ Because of that, you need to watch out. What I mean to say is that when someone gets into drugs and alcohol, their ‘happy hormones’ like dopamine sky rocket. But the thing is, after every high there is a low. And for someone who is depressed, the low could be seriously lower than average.

This is the part where the addictive aspect of these substances kick in. Drugs and alcohol are used by many people every day. Some of them can handle it, and others are simply sucked in by it. A depressed individual may have nothing else to look forward to, which is why these highly addictive substances should be monitored and regulated closely. When the substance wears off, there is a void which is left. A deep chasm. And so, that depressed individual will want to do anything to fill that void again.”

Engage in these 4 healthier behaviors instead

Turning to alcohol (or drugs) might be the easy answer but doing so only hurts you in the long run. So, let’s set down the glass and find something else to lean on. Here are 4 healthier behaviors and activities that’ll help to relieve you of stress, anxiety, and depressive feelings:

1)    Sweat it out. When I feel stressed out, upset, or even just a little “off,” I tighten my laces and go for a run. I used to think I was lucky to reap such rewards from working out, but exercising is actually a scientifically proven remedy for anxiety, stress, and other negative feelings. Which means it can work for you too. So, find a form of exercise you enjoy, and get to work!

2)    Write. Another scientifically proven approach to dealing with difficult feelings is journaling. Not only does it force you to confront those feelings and help to clarify them, but it provides you with a lot of comfort along the way. Ultimately, picking up a pen and writing really whatever you feel like can help to reduce the stress you’re experiencing and make you feel a whole lot happier.

3)    Be helpful. That’s right, simply being kind to others can benefit you too. Multiple studies have found that performing acts of kindness—such as volunteering at the local animal shelter or handing out compliments to strangers on the street—can make you feel happier and maybe even add a few years on to your life. So, the next time you feel tempted to pour a drink, go help out a neighbor in need instead.

4)    Talk to a friend. And lastly, spending quality time with friends is a great replacement behavior for drinking. It probably isn’t smart to reach out to the friends of yours that spend most of their time at the bar, as this will only tempt you to fall back into those harmful habits. But connecting with others—perhaps those with common interests—can give you a mood boost, reduce stress, help to build your self-esteem, and increase your perception of purpose. Now, if you need to talk to a professional, that is okay too—in fact, if you’re dealing with symptoms of depression you should meet with a depression counselor. They will help you manage all that comes with depression, including your over-drinking. 

Authors: 

Anthony Centore Ph.D. is Founder and CEO at Thriveworks--a counseling practice, focused on premium client care, with 80+ locations across the USA. He is Private Practice Consultant for the American Counseling Association, columnist for Counseling Today magazine, and Author of How to Thrive in Counseling Private Practice. Anthony is a multistate Licensed Professional Counselor and has been quoted in national media sources including The Boston Globe, Chicago Tribune, and CBS Sunday Morning.

Taylor Bennett is a staff writer at Thriveworks. She devotes herself to distributing important information about mental health and wellbeing, writing mental health news and self-improvement tips daily. Taylor received her bachelor’s degree in multimedia journalism, with minors in professional writing and leadership from Virginia Tech. She has published content on Thought Catalog, Odyssey, and The Traveling Parent.

Depression—a mental illness, characterized by feelings of despair and loss of interest in one’s everyday life—is the leading cause of disability worldwide. This illness comes with painful symptoms, from feelings of hopelessness to fatigue, irritability, and suicidal thoughts. Some people fall into a depression after a tough breakup or difficult loss, while others become depressed for no obvious reason. Still, there’s one factor that is always work evaluating when it comes to this disorder: the quality of one’s lifestyle.

What’s the Connection Between Physical and Mental Health?

Take a look at the bigger picture and ask yourself this: do I prioritize and maintain a healthy lifestyle? If you aren’t sure how to answer this question, consider your habits:

• Do you eat a nutritious diet?

• Do you exercise regularly?

• Do you get enough sleep? 

These are three major keys that can make or break your mental health and play a huge part in the development of depression. “Sometimes, there is nothing that can save someone from depression,” explains Caleb Backe, Health and Wellness Expert for Maple Holistics. “It’s true. The psyche can be a dark and dismal place, no doubt. More often than not, though, someone who makes a decision to eat right and exercise—particularly as part of an overall meta-goal which they are striving towards—is living up to a kind of physical and mental potential. They are overcoming their weaknesses and are standing up for themselves. They are shouldering responsibility.” He goes on to explain just how prioritizing exercise and a healthy diet is prioritizing ones physical and mental health: “Proper physical health affects the psyche, since part of that health includes the secretion of hormones and chemicals, which elevate your mood, lower your blood pressure, ease pain and stress, and make you less anxious and more open to experiences.”

So, how can you choose the right foods that will nourish your body and mind, and just as importantly, how should you incorporate exercise into your everyday to further support a healthy mind? Backe says that you must beware of poisonous foods—like those packed with sugar and unhealthy fats—and opt for more nutritional ones—like fresh fruits, veggies, and whole grains. And when it comes to exercise, the most important thing is that you’re doing it. And preferably, you’re enjoying whatever you’re doing.

5 Guidelines for Making Healthier Decisions

Have you ever heard the phrase, “Look good, feel good”? Though we may not like to admit it, this statement often rings true—which makes that link between physical and mental health even stronger. And it isn’t a shallow notion, despite how it may sound. It all boils down to feeling proud and confident of the work that you’re putting in to like the person staring back at you in the mirror. “The ability to look in the mirror and say to yourself with a straight face: ‘I am on the right path.’ This is a genuine life-saver, and it can help you turn around on so many things,” Backe explains.

Now to the most important part: putting a plan in place to make healthier decisions and, in turn, reaping the many benefits we’ve discussed up until this point. It’s important to note that everything won’t change in an instant; instead, you’ll start to feel better over time once you’ve assumed a healthier lifestyle. Here are some tips for doing so:

1) Drink plenty of water.

Water is one of life’s essentials, yet the majority of us don’t drink enough of it. To ensure your body is always hydrated and replenished, make it your mission to drink at least 8-ounce glasses of water a day.

2) Get enough sleep.

Another essential that many of us neglect: sleep. Sleep requirements vary from person-to-person, depending largely on age and lifestyle, but most need at the very lease 7 hours each night to function properly. 

3) Exercise for 30 minutes a day.

If you’re not used to exercising, doing so for 30 minutes every single day might sound like a big commitment—but it doesn’t have to be. Chances are, you’re already getting in 30 minutes of physical activity a day, doing strenuous work around the house, walking your dog, or even playing with the kids.

4) Nourish your body with nutritious foods.

This is another good general rule of thumb to follow. If you make it your goal to keep your plate colorful, you’re more likely to eat nutritious foods like fruits and vegetables.

5) Practice self-care.

And lastly, take some time out of each day to show yourself some love. Say some positive affirmations in the mirror, take a well-deserved bubble bath, buy those shoes you’ve been eyeing. Whatever makes you feel good (as long as it aligns with your new healthy lifestyle), do it.

If you know you’re taking care of your mental and physical health, but you’re still feeling depressed, consider working with a depression counselor. They can help you to understand as well as manage your feelings. The providers at Thriveworks are able and eager to start this important work with you today. 

Authors: 

Anthony Centore Ph.D. is Founder and CEO at Thriveworks--a counseling practice, focused on premium client care, with 80+ locations across the USA. He is Private Practice Consultant for the American Counseling Association, columnist for Counseling Today magazine, and Author of How to Thrive in Counseling Private Practice. Anthony is a multistate Licensed Professional Counselor and has been quoted in national media sources including The Boston Globe, Chicago Tribune, and CBS Sunday Morning.

Taylor Bennett is a staff writer at Thriveworks. She devotes herself to distributing important information about mental health and wellbeing, writing mental health news and self-improvement tips daily. Taylor received her bachelor’s degree in multimedia journalism, with minors in professional writing and leadership from Virginia Tech. She has published content on Thought Catalog, Odyssey, and The Traveling Parent.