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Finding "Normal": How To Manage Depression and Live a Fulfilling Life

Updated: Mar 14

Depression touches the lives of millions around the world, as highlighted by both the World Health Organization (WHO) and the National Institute of Mental Health (NIMH). According to WHO, approximately 280 million people globally grapple with depression, while NIMH estimates that 21 million adults in the United States alone experienced at least one major depressive episode in 2021. 

But amidst its widespread impact, there's a message of hope: living a fulfilling life while managing depression is entirely within reach. It's all about understanding what depression is, recognizing its symptoms, and finding effective ways to cope. By taking these steps, individuals and their loved ones can navigate through the ups and downs of daily life with greater resilience and well-being. Whether you're personally grappling with depression or supporting someone who is, remember that there are practical strategies and support systems available to help you along the way. You're not alone in this journey, and there's always hope for brighter days ahead.

What is depression?

How to live a normal life with depression

Depression isn't just feeling sad; it's a complex mental health condition that can deeply affect how a person thinks, feels, and behaves. Imagine waking up every morning feeling like a heavy weight is pressing down on your chest, making it hard to even get out of bed. Tasks that used to bring joy or fulfillment now feel like insurmountable obstacles. You might find yourself withdrawing from social activities, not because you don't want to participate, but because you simply can't summon the energy or interest. This isn't just a bad mood—it's depression.

For instance, someone experiencing major depressive disorder might struggle with overwhelming feelings of despair that interfere with their ability to work, study, eat, and sleep. Persistent depressive disorder, on the other hand, involves experiencing a low mood for an extended period, often lasting for years. Bipolar disorder combines episodes of depression with periods of mania or hypomania, where individuals may feel unusually euphoric or energetic.

Seasonal affective disorder (SAD) is another form of depression that occurs seasonally, typically during the winter months when sunlight is scarce. People with SAD may experience symptoms like fatigue, oversleeping, and weight gain during these periods.

In each case, depression isn't just a fleeting emotion—it's a pervasive condition that significantly impacts daily life and requires understanding, support, and effective treatment to manage.

Symptoms of depression

Recognizing the symptoms of depression is crucial for early intervention and effective management. Common symptoms include,

  • Persistent sadness or low mood

  • Loss of interest in activities once enjoyed

  • Changes in appetite or weight

  • Sleep disturbances, such as insomnia or oversleeping

  • Fatigue or loss of energy

  • Feelings of worthlessness or guilt

  • Difficulty concentrating or making decisions

  • Irritability or restlessness

  • Physical symptoms like headaches or digestive issues

  • Thoughts of death or suicide

Causes of depression

Depression can stem from a combination of genetic, biological, environmental, and psychological factors. Common triggers and risk factors include,

  • Genetic predisposition or family history of depression

  • Imbalance in brain chemistry, particularly neurotransmitters like serotonin and dopamine

  • Traumatic life events, such as loss, abuse, or chronic stress

  • Chronic illnesses or medical conditions

  • Substance abuse or dependency

  • Hormonal changes, such as during pregnancy or menopause

  • Social isolation or lack of social support

  • Financial difficulties or job-related stress

  • Negative thought patterns or maladaptive coping mechanisms

  • Seasonal changes or lack of exposure to natural light (in cases of seasonal affective disorder)

What is severe depression?

Severe depression is not a distinct diagnosis, but rather a more intense form of major depressive disorder (MDD). While everyone experiences depression differently, severe depression is characterized by symptoms that significantly interfere with daily life.

Here are some key points about severe depression,

Symptoms are more intense and last longer: Compared to mild or moderate depression, symptoms in severe depression are typically more intense and last for a longer duration, often persisting for two weeks or more.

Greater impact on daily life: The severity of symptoms significantly impacts a person's ability to function in daily life, affecting their ability to work, maintain relationships, and engage in activities they once enjoyed.

Increased risk of suicidal thoughts and behaviors: Individuals with severe depression are at a higher risk of experiencing suicidal thoughts and behaviors, making it crucial to seek immediate help if you or someone you know is struggling with these thoughts.

This personal story explores the potential of Spravato, but for a deeper dive into this specific treatment, check out our blog: "SPRAVATO Esketamine: A Personal Perspective On Treatment-Resistant Depression"

How to live a normal life with depression

Living with depression can feel like navigating a stormy sea, but with the right strategies and support, it's possible to find moments of calm and even thrive amidst the challenges. Here are comprehensive tips to help you navigate daily life with depression and work towards a fulfilling existence,

1. Seek professional help

One of the most important steps you can take towards managing depression is seeking professional help. Start by consulting a mental health professional, such as a therapist or psychiatrist, for an accurate diagnosis and personalized treatment plan. Therapy, medication, or a combination of both may be recommended based on your individual needs. Remember, seeking help is a sign of strength, not weakness, and it's the first step towards healing.

2. Establish routine

Depression often thrives in chaos, so establishing a daily routine can provide much-needed stability and structure. Create a schedule that incorporates regular sleep patterns, balanced meals, exercise, and activities you enjoy. Consistency in your routine can help regulate your mood and energy levels, giving you a sense of control over your day.

For example, start your day with a nutritious breakfast, followed by a brisk walk or yoga session to energize your body and mind. Throughout the day, schedule breaks to engage in activities that bring you joy, whether it's reading, painting, or spending time with loved ones. Wind down in the evening with a relaxing bedtime routine to promote restful sleep.

3. Prioritize self-care

Self-care is essential for managing depression and maintaining overall well-being. Make self-care a priority by engaging in activities that nourish your mind, body, and soul. This could include practicing mindfulness meditation, indulging in a hobby you love, pampering yourself with a bubble bath, or simply spending time in nature.

Think about what activities make you feel rejuvenated and incorporate them into your daily or weekly routine. Remember, self-care isn't selfish—it's a necessary investment in your mental health and happiness.

4. Practice mindfulness

Mindfulness is a powerful tool for managing depression and reducing stress. Cultivate mindfulness through practices like meditation, deep breathing exercises, or mindful awareness of the present moment. These techniques can help you become more attuned to your thoughts and emotions, allowing you to respond to them with greater clarity and compassion.

For instance, start your day with a short meditation session to ground yourself in the present moment and set a positive intention for the day ahead. Throughout the day, take mindful pauses to check in with yourself and notice any patterns or triggers that may be contributing to your depression. By cultivating mindfulness, you can develop greater resilience and emotional regulation skills to cope with life's challenges.

5. Stay connected

Social support is essential for mental health, especially when you're dealing with depression. Maintain connections with supportive friends, family members, or support groups who can offer empathy, encouragement, and a listening ear. Even small interactions can provide a sense of belonging and alleviate feelings of loneliness or isolation.

Make an effort to reach out to loved ones regularly, whether it's through phone calls, video chats, or in-person gatherings. Joining a support group for individuals with depression can also provide a valuable sense of community and understanding. Remember, you don't have to go through depression alone—lean on your support network for strength and encouragement.

6. Set realistic goals

When you're living with depression, even simple tasks can feel overwhelming. Break tasks into manageable steps and set realistic goals for yourself. Celebrate achievements, no matter how small, and practice self-compassion when facing setbacks or challenges.

For example, if you're struggling to complete a work project, break it down into smaller tasks and tackle them one at a time. Give yourself credit for each step you complete, and don't be too hard on yourself if you don't meet every goal perfectly. Progress, no matter how small, is still progress.

7. Challenge negative thoughts

Negative thinking patterns are common in depression and can contribute to feelings of hopelessness and despair. Learn to identify and challenge negative thoughts or cognitive distortions by asking yourself questions like, "Is this thought based on facts or assumptions?" or "What evidence do I have to support this belief?"

Replace negative self-talk with more balanced and realistic perspectives. For example, if you catch yourself thinking, "I'm a failure," challenge that thought by reminding yourself of past successes or qualities that you admire in yourself. By reframing negative thoughts, you can cultivate a more positive and compassionate inner dialogue.

8. Engage in physical activity

Exercise isn't just good for your physical health—it's also beneficial for your mental well-being, especially when you're dealing with depression. Incorporate regular exercise into your routine, as it can boost mood, reduce stress, and improve overall well-being.

Choose activities you enjoy, whether it's walking, dancing, cycling, swimming, or practicing yoga. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, but don't pressure yourself to meet unrealistic expectations. Even short bursts of physical activity can have a positive impact on your mood and energy levels.

9. Limit alcohol and substance use

While it may be tempting to use alcohol or drugs as a way to cope with depression, these substances can actually exacerbate symptoms and interfere with treatment effectiveness. Minimize alcohol consumption and avoid recreational drugs, as they can disrupt sleep, worsen mood swings, and increase the risk of self-harm or suicide.

If you're struggling with substance use, reach out to a healthcare professional or support group for help. There are healthier ways to cope with depression, and seeking support can help you develop healthier coping mechanisms.

10. Cultivate gratitude

Practicing gratitude can shift your perspective and enhance resilience in the face of depression. Take time each day to focus on things you're thankful for, whether it's a supportive friend, a beautiful sunset, or a simple pleasure like a hot cup of tea.

Keep a gratitude journal and write down three things you're grateful for each day. Express appreciation towards others by sending thank-you notes or simply telling them how much they mean to you. By cultivating gratitude, you can train your brain to focus on the positive aspects of life, even during challenging times.

Supporting someone with depression

When a loved one is struggling with depression, your support and understanding can make a significant difference in their journey towards healing. Here are clear and actionable ways you can help,

Listen without judgment: Create a safe space for your loved one to express their feelings without fear of judgment. Offer empathetic listening and validation of their emotions. Sometimes, just having someone to vent to can provide immense relief.

Encourage professional help: While your support is valuable, it's essential to encourage your loved one to seek professional help from a therapist or psychiatrist. Offer to assist them in finding resources or scheduling appointments. Reassure them that seeking help is a brave step towards healing, and you'll be there to support them every step of the way.

Be patient and understanding: Recovery from depression takes time and patience. Be patient with your loved one and recognize that their journey towards healing may involve ups and downs. Offer them unconditional support and understanding, even on difficult days when their symptoms may be more pronounced.

Offer practical support: Depression can make even simple tasks feel overwhelming. Offer practical support by helping with daily tasks such as cooking, cleaning, or running errands. Accompany them to appointments if needed, and be a reliable source of assistance whenever they need it.

Educate yourself: Take the time to educate yourself about depression to better understand your loved one's experiences and needs. Read books, articles, or attend workshops on mental health to gain insight into the condition. By becoming more informed, you can provide more effective support and empathy to your loved one.


Living a fulfilling life with depression is possible with the right support, strategies, and mindset. By seeking professional help, practicing self-care, staying connected, and adopting healthy coping mechanisms, individuals can effectively manage their symptoms and thrive despite the challenges posed by depression. Remember, you are not alone, and there is hope for a brighter future. By offering support, understanding, and compassion, we can create a supportive environment where individuals living with depression feel empowered to seek help and find the healing they deserve. Together, let's break the stigma surrounding mental health and build a community of support and resilience.

More From Josh

About Josh Brar: 

Author - Josh Brar

Hello, I'm Josh Brar. My journey includes over 15 years in the pharmaceutical industry, which took an unexpected path in my 40s due to my struggle with treatment-resistant depression. Leveraging my pharmaceutical background, I gained extensive knowledge about mental disorders. Despite exploring numerous treatments, the challenge of finding relatable information and community support was significant. This inspired me to establish this platform, with the aspiration of it being a helpful resource for others on similar paths.


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