Navigating Life with Severe Depression: Insights and Strategies
Intro
Living with severe depression is akin to navigating through a dense fog—a fog that seems insurmountable and all-consuming. For countless individuals, each day can feel like an uphill battle, overshadowed by feelings of hopelessness, disinterest, and social withdrawal. It’s not merely a matter of feeling sad; rather, it’s a profound condition that warps one’s perception of reality and diminishes the joy in activities once loved.
For those in roles of support—be they coaches, educators, HR professionals, or leaders—understanding the intricacies of severe depression is crucial. Acknowledging its effects on the individual’s daily life is the first step toward meaningful assistance. This includes recognizing how it can impact productivity, relationships, and overall well-being. Advocacy for proactive measures can also spearhead transformative change in one’s mental health journey.
As we dissect the layers surrounding severe depression, myriad strategies appear, surfacing from insights drawn from behavioral science and the evolving landscape of coaching which increasingly incorporates AI tools. The synergy between these fields holds promise for those grappling with their mental health.
The essence of this examination lies not only in identifying the struggles but also in presenting pathways to promote resilience and enhance coping mechanisms. Together, let’s delve deeper into how understanding and support can be mobilized in the context of severe depression—an endeavor that can illuminate one of the darkest corners of the human experience.
Understanding Severe Depression
Understanding severe depression is not merely an academic pursuit; it’s a vital endeavor that has profound implications for personal well-being and the support one can offer to others. This section aims to unravel the layers surrounding severe depression, equipping readers with insights that can aid in their own lives or those of people they care about. For coaches, educators, HR managers, and leaders, recognizing the nuances of severe depression can foster a more empathetic environment and help in crafting effective support systems.
Defining Severe Depression
Severe depression is a debilitating mental health condition that significantly impinges on an individual's ability to function in daily life. It can manifest in various ways, yet its core features often include a relentless feeling of sadness or hopelessness, pronounced fatigue, and an inability to experience pleasure—a state often referred to as anhedonia. Key factors that distinguish severe depression from milder forms of depression include the persistence and intensity of these symptoms, typically lasting for at least two weeks. It's crucial to grasp this definition fully, as it underscores just how much this condition can disrupt not only an individual’s life but also their relationships, work, and overall sense of self.
Different Types of Depression
Understanding the different types of depression is crucial, as it provides a framework for identifying symptoms and tailoring approaches for treatment or support.
Major Depressive Disorder
Major Depressive Disorder (MDD) is one of the most recognized forms of severe depression. This type is characterized by a combination of symptoms that interfere with one’s ability to work, sleep, study, eat, and enjoy life. A striking aspect of MDD is its episodic nature, meaning that individuals may experience these intense periods of depression that cycle with intervals of normal mood. This aspect makes MDD particularly challenging to deal with since it can catch a person off guard when they feel a sense of normalcy only to plunge back into despair. Recognizing MDD is beneficial because it emphasizes the importance of immediate intervention and structured support systems.
Dysthymia
Often overshadowed by more severe forms of depression, Dysthymia, or persistent depressive disorder, represents a chronic, low-grade form of depression. Individuals with Dysthymia experience a prolonged period of depressed mood, lasting for years in some cases. What makes Dysthymia unique is how it can quietly erode personal and social functioning over time without the sharp spikes of despair found in MDD. This slow-burn quality can make it challenging for individuals to seek help since their feelings of sadness may seem like a regular state of being. Understanding Dysthymia is crucial for creating awareness of emotional exhaustion and providing necessary support, often overlooked in discussions about severe depression.
Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a type of depression that coincides with specific seasons, most commonly during the fall and winter months when daylight is scarce. This particular aspect of depression is often linked to changes in light exposure affecting circadian rhythms and neurotransmitter activity related to mood regulation. For many, recognizing the seasonal patterns of their depressive episodes can be game-changing. This acknowledgment allows individuals to prepare and seek specific interventions, such as light therapy or enhanced mental health support during those times. Understanding SAD provides crucial insights into how external environmental factors can play an enormous role in mental health.
Common Symptoms and Warning Signs
When it comes to severe depression, recognizing common symptoms and warning signs acts as a crucial first step towards seeking help. Individuals might exhibit:
- Persistent sadness or low mood
- Loss of interest in activities once enjoyed
- Fatigue and low energy
- Difficulty concentrating or making decisions
- Changes in appetite or weight
- Sleep disturbances
- Feelings of worthlessness or excessive guilt
- Thoughts of death or suicide
These signs are often red flags that indicate a need for immediate attention—not just for the individuals experiencing them but also for those who may observe these changes in others. The impact of these symptoms stretches beyond the individual, affecting families, workplaces, and communities. With this knowledge, the pathway towards understanding, supporting, and treating those grappling with severe depression becomes significantly clearer.
The Biopsychosocial Model
The Biopsychosocial Model holds significant relevance in understanding severe depression. It suggests that mental health issues cannot merely be seen through a single lens; rather, they arise from the intricate interplay of biological, psychological, and social factors. This approach encourages a holistic view, essential for crafting effective coping strategies and ultimately improving outcomes for those affected by severe depression. By considering all dimensions of an individual's life, caregivers, therapists, and educators can better formulate tailored interventions that address the multi-faceted nature of depression.
Biological Factors
When we talk about biological factors, we are largely discussing how our bodies function. Genetics play a crucial role—if someone in the family has a history of depression, the risk can increase significantly. Furthermore, neurotransmitters like serotonin, dopamine, and norepinephrine influence mood stability. Lower levels of these chemicals are often observed in individuals with severe depression. Health issues, like thyroid imbalances or neurological disorders, can pump the brakes on emotional wellness too.
Moreover, physiology isn’t the only piece of the puzzle, but it sets the foundation. For example, chronic illnesses or prolonged exposure to stress can alter one’s brain chemistry over time, paving the way for worsening depressive symptoms. It is thus essential to consider physical health alongside mental health to address the complete spectrum of how severe depression manifests.
Psychological Influences
The psychological aspect digs into how our thoughts and emotions shape our experiences. People with severe depression may develop distorted thoughts about themselves, their futures, or the world around them. Negative self-talk can become a regular companion, often leading to hopelessness. Cognitive patterns, ingrained over time, significantly affect one’s self-esteem and outlook on life.
Additionally, trauma—whether from childhood or recent experiences—can have lingering effects. Past experiences might cloud judgment or skew perceptions of self-worth, hindering an individual’s ability to engage positively with life. Acknowledging these influences allows individuals to unpack their emotional baggage and start to create healthier mental frameworks. Cognitive Behavioral Therapy, for instance, becomes a useful tool here, encouraging positive thought patterns and self-empowerment.
Social Environment
Lastly, we cannot ignore the importance of one’s social setting. Relationships, both supportive and adversarial, paint a broader picture of mental well-being. An isolating environment may exacerbate feelings of loneliness, fueling the flames of depression. Family dynamics play a pivotal role too; for example, lack of communication or societal expectations can lead to pressure and frustration.
Community involvement is another aspect—engaging with others can provide a lifeline, yet being disconnected amplifies vulnerability.
Furthermore, with the rise of the digital era, social connections often exist online. While this can foster relationships, it can also lead to social media comparisons that deepen feelings of inadequacy. Understanding how social interactions impact depression equips individuals with knowledge, helping them seek healthier relationships and community support.
"The journey through severe depression is complex, but a comprehensive understanding of biological, psychological, and social factors can guide the way toward healing and resilience.”
In summary, the Biopsychosocial Model is essential in navigating the intricacies of severe depression. It provides a framework that recognizes the interconnectedness of our bodies, minds, and environments, promoting a more inclusive viewpoint. This understanding empowers individuals and those who support them to tackle the challenges of severe depression head-on.
Daily Life Challenges
Living with severe depression often feels like trudging through mud, with each step requiring immense effort. The challenges presented by depression can seep into everyday life, affecting various aspects including work, relationships, and cognitive functions. Addressing these challenges is crucial as it uncovers the connection between mental health and daily functioning. By illuminating the impact of depression on these areas, individuals can recognize their situation better and find appropriate ways to cope.
Understanding daily life challenges can open new avenues for managing depression, fostering a sense of control and possibility. This article dives into these challenges, acknowledging the struggle while focusing on actionable strategies that can lead to gradual improvement.
Impact on Employment
The effect of severe depression on employment cannot be understated. Many individuals find that their ability to focus and retain information dwindles, leading to decreased productivity. Tasks that once felt manageable become mountains to climb, often resulting in missed deadlines or incomplete projects.
Furthermore, managing relationships with colleagues becomes difficult. Feelings of isolation can lead to misunderstandings, and supportive colleagues may not fully grasp the weight of depression.
- Key Consideration: Employment support programs can play a pivotal role. These programs provide resources and interventions tailored to assist employees grappling with depression.
- Benefits: Creating an accommodating workplace culture allows individuals to feel seen and understood, which can directly influence their engagement and performance.
Influence on Relationships
Severe depression doesn't just alter the personal experience; it casts a shadow on relationships with family, friends, and partners. Each layer of connection may be affected differently, shaping the dynamics and interactions in unique ways. When navigating these waters, it’s essential to consider each relationship’s nuances.
Family Dynamics
Family plays a central role in providing support during tough times. Yet, the burden of depression can sometimes create a cycle of misunderstanding. Family members may feel helpless or unsure how best to help, while the sufferer might withdraw in silence.
- Key Characteristic: Open communication is vital in maintaining healthy family dynamics. It fosters an environment where feelings can be shared without judgment.
- Advantage: Families who engage in collective understanding can develop strategies that work for everyone, promoting unity despite the difficulties.
Friendships
Friendships often serve as a lifeline. They can offer a different kind of support, one that is more casual and sometimes less pressure-filled than family. However, the communication barrier might fracture these relationships, leaving friends feeling distanced.
- Key Characteristic: Authenticity in friendship involves being truthful about mental health struggles.
- Unique Feature: Friends can provide an outlet to vent frustrations and share experiences, helping to mitigate the weight of depression, yet not everyone feels comfortable reaching out.
Romantic Relationships
Romantic partnerships can become a double-edged sword. While love and support can flourish, gaps often form due to unexpressed emotions or unmet needs. Picture the classic scenario where one partner tries to uplift the other, only to face rejection or a lack of engagement.
- Key Characteristic: Trust and vulnerability are essential in romantic relationships, creating a foundation for deeper connections.
- Disadvantages: An imbalance might develop where one person feels pressured to be the caregiver while the other feels helpless, leading to resentment.
Cognitive Impairments
Cognitive impairments are another reality for those dealing with severe depression. It can disable critical thinking and decision-making abilities, making even the simplest choices feel like puzzles with missing pieces.
When cognitive functions falter
- Memory issues can hamper daily tasks, causing frustration or anxiety.
- Concentration difficulties can complicate work or academic endeavors, resulting in setbacks.
Moreover, feelings of inadequacy can emerge, fueling the depressive cycle even further. This drop in cognitive performance creates a barrier to personal and professional growth. Compounding these factors can lead to a distorted self-view, further entrenching an individual in depression.
By exploring these daily life challenges, we can better appreciate the complexities involved in navigating life with severe depression. Knowledge is power, and understanding these aspects is the first step toward empowerment and management.
Coping Strategies
Coping strategies play a vital role in managing the symptoms and challenges that severe depression presents. These methods not only assist individuals in navigating their daily lives but also promote resilience and empower them toward recovery. By understanding the layers of coping strategies, individuals can formulate a personalized approach that addresses their unique circumstances and needs.
Strategies for coping can range from seeking professional help to implementing lifestyle modifications, each carrying its specific benefits and considerations. For instance, while professional therapy provides structured support, lifestyle changes such as improved nutrition can enhance overall well-being—a critical element when dealing with severe mental health issues.
Professional Help
Therapy Options
When discussing therapy options, Cognitive Behavioral Therapy (CBT) often comes into focus. This particular approach emphasizes the connection between thoughts, emotions, and behaviors. Unlike other types of therapy that may delve deeply into past traumas, CBT concentrates on current issues and aims for practical coping skills. The beauty of this method lies in its structured nature, providing clear goals and straightforward techniques. One might find it beneficial as it allows for measurable progress in everyday life.
However, it's essential to note that while CBT has proven effective for many, it may not suit everyone. Each individual has unique preferences; some may feel most comfortable in more exploratory therapies such as psychodynamic approaches. Assessing different therapy options allows individuals to find what works best for them, adhering to the idea that the right fit can significantly impact outcomes.
Medication Management
Medication management represents another cornerstone in the response to severe depression. Antidepressants, particularly SSRIs (Selective Serotonin Reuptake Inhibitors), are commonly prescribed. Their primary function is to adjust chemical imbalances that contribute to depressive symptoms. Many people find this route beneficial as it can lead to significant mood enhancement, minimizing the heavy fog that often envelops daily life.
Yet, a characteristic of this approach is the trial-and-error phase—finding the right medication can be akin to searching for a needle in a haystack. Some may experience side effects that discourage continued use, while others might not notice any improvements. Ongoing communication with healthcare providers can help streamline the process, making it essential to prioritize an open dialogue.
Lifestyle Modifications
Nutrition
Nutrition is a sometimes overlooked component when speaking about coping strategies but it has a profound impact on mental health. Various studies suggest that a well-balanced diet rich in omega-3 fatty acids, vitamins, and minerals can alleviate depressive symptoms. For instance, including foods such as salmon, leafy greens, and whole grains may bolster overall mood. In this context, nutrition acts as both a preventative measure and a supportive strategy, helping the body cope more effectively with stressors.
On the flip side, poor nutrition—think excessive sugar and processed foods—can exacerbate feelings of lethargy and hopelessness, creating a feedback loop that drags individuals deeper into despair. As such, fostering healthier eating habits may serve not only as sustenance for the body but also as nourishment for the mind.
Exercise
Physical activity is often touted as a natural antidepressant, and rightly so. Engaging in regular exercise releases endorphins, the body's feel-good chemicals. Even just a brisk walk around the block can lead to a notable uplift in mood. The key characteristic of exercise as a coping mechanism is its accessibility; it doesn’t require expensive equipment and can be tailored to fit individual lifestyles.
However, it is important to recognize that starting an exercise routine can feel daunting, especially during periods of severe depression. Finding motivation may be challenging, and it’s entirely normal to experience some resistance at first. But by starting small—perhaps a few minutes of movement each day—individuals can gradually build up their confidence and stamina.
Sleep Hygiene
Sleep hygiene greatly influences mental health. Establishing a consistent sleep schedule and creating a calm environment can lead to more restorative sleep, which is vital when dealing with adversity related to mental health. It’s recommended to avoid screens before bedtime and create a ritual around winding down, perhaps involving reading or meditative practices.
The main advantage of good sleep hygiene is the improvement in mood and cognitive function that often accompanies it. Conversely, poor sleep can intensify feelings of irritability and hopelessness, making the bleakness of depression even more daunting.
Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques are invaluable tools for coping with severe depression. These practices allow individuals to ground themselves, offering respite from overwhelming emotions and thoughts. Techniques such as mindfulness meditation encourage awareness of the present moment, creating a buffer against intrusive negative thoughts. In adopting these strategies, individuals can find moments of peace, which can be essential when facing the day-to-day challenges of depression.
The beauty of mindfulness lies in its flexibility; it can be practiced anywhere—from a quiet room to a bustling park. Yet, the key characteristic of this approach is that it requires patience and practice. Beginners may struggle initially to quiet their minds, but with consistent effort, becoming adept at mindfulness is achievable.
Engaging in coping strategies such as seeking professional help, making lifestyle changes, and practicing mindfulness helps build a pathway toward resilience, allowing individuals to live fulfilling lives despite their struggles.
Building Resilience
Building resilience is the bedrock that allows individuals facing severe depression to navigate their daily lives with more confidence and effectiveness. For many, it can feel like climbing a mountain, a climb that seems interminable and beyond reach. However, fostering resilience can provide a sense of direction and purpose, essential for recovery and well-being.
Resilience entails not just bouncing back from setbacks, but also harnessing the strength to maintain hope and motivation during tough times. It signifies the capacity to adapt and grow, despite the heavy burden that severe depression can impose. Here are some key points to consider in the journey of building resilience:
- Flexibility: Life can be unpredictable, especially with depression. Being adaptable allows individuals to manage their expectations and responses to challenges effectively.
- Support Systems: Establishing strong connections with supportive friends, family, or community groups can buffer against the negative effects of depression.
- Self-Awareness: Understanding one's emotional triggers and responses lays the groundwork for developing coping strategies that mitigate distress.
Establishing a Routine
A routine can serve as an anchor amidst the chaos that severe depression brings. When motivation is low, a simple daily schedule can provide a sense of normalcy. Whether it involves waking up at the same time each day, setting aside moments for meals, or carving out time for rest, predictability can instill a feeling of control.
Establishing a consistent routine often helps reduce feelings of overwhelm. This can be a powerful tool for individuals in recognizing that small, manageable steps can lead to progress. There's a certain comfort in knowing what comes next within the day.
Setting Realistic Goals
Setting goals—even small ones—can be a game changer on the path to recovery. However, it’s crucial for these goals to be realistic. When the sky feels like it’s falling, aiming for the stars isn't practical. This doesn’t mean neglecting aspirations. It means breaking them down into bite-sized pieces.
For example, rather than vowing to "eliminate all sadness", one might focus on aiming for a day with a little less darkness. The feeling of achievement, no matter how small, cultivates motivation and drives further progress. By celebrating these incremental victories, individuals can begin to reclaim their sense of autonomy.
Engaging in Meaningful Activities
Engaging in activities that hold significance can counteract the bleakness that severe depression can introduce. Finding such activities often leads to personal growth and joy, providing an essential reprieve from despair. Let’s delve deeper into various fulfilling avenues:
Volunteering
Volunteering is not only a way to give back but can also enrich one’s sense of purpose. It connects individuals with their communities, offering opportunities to meet new people and help others. Its key characteristic lies in communal engagement, which fosters a two-way benefit—the volunteer gains a sense of fulfillment while positively impacting someone else's life.
One unique feature of volunteering is the variety it presents; from helping at local shelters to participating in environmental cleanups, the opportunities are as diverse as they come. However, individuals must consider their emotional bandwidth before diving in. It’s vital to choose commitments that feel manageable to avoid feeling overwhelmed.
Hobbies
Hobbies are an escape and an invitation to creativity. Engaging in hobbies—be it painting, gardening or reading—fuels self-expression and can provide a welcome distraction from negative thoughts. These are unique in their ability to foster flow, a state of being where individuals lose track of time and immerse themselves completely in a task.
They allow for personalization, catering to individual preferences and passions, thus making them a highly beneficial choice. Nonetheless, it is key to remember that hobbies should feel enjoyable, not like another obligation on the to-do list. If a hobby begins to feel like just another task, reevaluating it may be necessary.
Creative Outlets
Creative outlets encompass a wide range of activities, including writing, music, dance, and much more. These pursuits provide a unique space for expressing feelings that may be hard to vocalize. The act of creating, regardless of the medium, can be therapeutic and enlightening, allowing for emotional release.
The beauty of creative outlets lies in their versatility; they can be deeply personal or highly collaborative. Engaging in these activities can foster connections with like-minded individuals or provide an intimate retreat into one’s creativity. Yet, it’s important to acknowledge that not every creative endeavor will feel rewarding, and it’s alright to step back and reassess engagement with a particular activity if it becomes burdensome.
Building resilience through routine, goal-setting, and engagement in meaningful pursuits sets the stage for a more hopeful outlook amidst the struggles of severe depression. Embracing these practices can help illuminate the path toward mental well-being.
Seeking Support
In the journey through severe depression, feeling overwhelmed is often par for the course. However, it’s crucial to acknowledge that seeking support can be a game changer. It’s not a sign of weakness; rather, it embodies the first step towards healing. Support can come from various sources, each offering unique benefits tailored to individual needs. The essence of seeking support lies in its multifaceted nature, providing emotional, informational, and even practical assistance.
Support Groups
Support groups can serve as a sanctuary, a place where one’s struggles become part of a collective experience. This connection to others facing similar challenges can ease feelings of isolation and foster hope. Group settings often provide a safe environment for sharing experiences, enabling participants to articulate their feelings in a judgment-free zone.
Proponents of support groups usually cite various benefits, including:
- Shared Experiences: Hearing other stories can instill a sense of belonging and normalize feelings.
- Learn Coping Strategies: Members often share practical techniques for managing depression, which can be invaluable.
- Encouragement and Hope: Seeing how others navigate through severe depression can inspire new perspectives and resilience.
However, it’s wise to approach support groups with an open mind while also recognizing that not every group will fit an individual’s needs. It’s all about finding the right vibe, the right people, and the right atmosphere.
Communicating with Loved Ones
Engaging with loved ones can be challenging, especially when depression clouds one’s ability to express needs and emotions. Yet, establishing honest communication is an essential part of recovery. Loved ones may not always understand what someone is going through, but sharing insights about depression can open doors to compassion and support. In conversations, it helps to use straightforward language about what depression feels like, rather than expecting them to guess.
A few pointers for effective communication include:
- Be Clear: Use simple, direct language. This avoids confusion and provides clarity about what you need.
- Set Boundaries: Discuss what kind of support you’re comfortable with and what you’re not. This gives everyone a framework to work within.
- Encourage Questions: Invite loved ones to ask questions, so they can better understand your experience.
Ultimately, effectively communicating with loved ones can deepen connections and provide a comforting network that is essential for managing severe depression.
Online Resources and Communities
Navigating severe depression can feel incredibly isolating, but digital platforms can bridge that gap. Online resources and communities provide an accessible way to find support. These platforms range from forums and social media groups to educational websites and mental health blogs. Engaging with online communities allows individuals to tap into a broader pool of experiences and advice.
Some benefits of utilizing online platforms include:
- Accessibility: Support is available anytime, which is particularly helpful during crises.
- Anonymity: For those hesitant to share their experiences in person, the online environment allows for more anonymity.
- Wide Range of Perspectives: Engaging with diverse individuals can open one’s mind to various coping strategies and insights.
As with any resource, it’s vital to approach these communities with a discerning eye. Not all information is beneficial, so seeking guidance from credible sources remains paramount.
"Connecting with others is not just about sharing burdens; it’s about discovering strength in solidarity."
Long-term Considerations
Navigating life with severe depression involves recognizing that it is not merely an episodic challenge, but often a long-term condition requiring ongoing assessment and management. This section delves into three key aspects that play a crucial role in fostering stability and growth: managing relapses, maintaining mental health, and setting a realistic future outlook.
Managing Relapses
Managing relapses in severe depression is like trying to hold onto a slippery rope. Even with the strongest grip, moments of weakness can cause a person to slide back into darkness. It’s important to notice the signs early on—like becoming more withdrawn, feeling excessively tired, or losing interest in activities once enjoyed. Being aware that periods of increased symptoms can happen is essential.
Some proactive strategies might include:
- Keeping a mood diary: Tracking daily feelings can help spot patterns or triggers.
- Identifying warning signs: Knowing personal triggers can provide a head start in prevention.
- Having a safety plan: This plan can outline actionable steps to take when feeling overwhelmed, including contacting a friend or a therapist.
Just like the ebb and flow of the tide, relapses can be part of the journey. They don’t mean failure; instead, they can be viewed as part of the larger learning process in managing depression.
Ongoing Maintenance of Mental Health
While treating severe depression often requires acute interventions, maintenance is key for long-term well-being. This involves two critical areas: continuing therapy and regular health check-ups.
Continuing Therapy
The very essence of continuing therapy lies in its adaptability. Through therapy, individuals gain insights into their thoughts and behaviors and learn skills to better cope with life’s ups and downs.
Key characteristics of continuing therapy include:
- Personalized approaches: Therapy isn’t one-size-fits-all. Different methods can be explored based on what resonates with the individual.
- Ongoing support: Having a dedicated person to turn to for guidance can mitigate feelings of isolation.
A hallmark of continuing therapy is the transformation that can occur. Through conversations and reflections, individuals often develop a stronger self-awareness that not only aids in recognizing triggers but also enhances self-acceptance, proving to be a worthwhile investment for many facing this condition.
Regular Health Check-ups
Regular check-ups are crucial in managing not just physical health aspects, but also the interplay of mental and physical well-being. These sessions are opportunities to review medications, understand side effects, and even track the impact of lifestyle changes on overall mental health.
The importance of regular health check-ups can’t be overstated:
- Holistic view: Doctors can look at mental health in conjunction with other health concerns.
- Preventive care: Ongoing assessments can catch potential issues before they escalate.
Maintaining a routine of health check-ups solidifies the understanding that mental health is intertwined with physical health, and together they form the foundation for a more balanced life.
Future Outlook
Looking to the future, it’s essential to cultivate a mindset oriented towards hope and resilience. Although the path may be strewn with hurdles, envisioning what can be is a powerful motivator. It may include continuing to seek support, engaging in enjoyable activities, or setting personal goals. Thinking of the future is not about ignoring current struggles but rather finding a balance between present challenges and future aspirations.
