Feeling immobilized by the weight of depression can be like trying to move through an invisible current of water.
There are days when the burden of depression can make it feel almost impossible to get out of bed. On the outside, this might look like canceled plans, missed work, or arriving late. Internally, spending time at home and in bed can lead to blurred days and a sense of detachment from reality. Over time, the impact on relationships, work, and overall quality of life is substantial.
People who have never experienced this level of depression might think, "Just get up." But it's not that simple. Depression is a leading cause of disability worldwide (Friedrich, 2017). The effects are real. In some forms of depression, a symptom known as "heavy paralysis" causes a significant drop in energy, making everyday tasks feel much more exhausting (Qi and colleagues, 2020).
Imagine going through a normal day of activities like getting up, making breakfast, and heading to work. Now, picture doing all of that while wading through an invisible current of water. That’s what heavy paralysis can feel like.
Here are four strategies that might offer some relief on these challenging days.
1. Be Kind to Yourself
Depression can turn us against ourselves, feeding on self-criticism. Being kind to yourself is a form of resistance against depression. You can start by simply noticing when your self-talk becomes harsh and replacing it with compassionate words. Remember, no one chooses to feel this way. Your health and well-being are more valuable than any work task.
2. Break the Day into "Segments"
A helpful approach when dealing with low days is to break the day into segments. Visualize these tasks as segments. Activities like getting up or brushing your teeth can be seen as each a segment to be completed. Imagining yourself completing each small task you've set is an encouraging visual and can make the day feel less overwhelming. On the toughest days, this approach can also help determine which activities or "segments" can be deferred to another day.
3. Reach Out for Support
If you are experiencing this level of depression, seeking help as early as possible is crucial. Without intervention, these symptoms can be debilitating. You may reach out to formal resources like a therapist or counselor. Talking with a friend, support specialist, or joining a support group can also be beneficial. While you might feel like isolating, being around others is essential in situations like this. In isolation, it's easy to fall into a safe, closed-off space of negative thoughts and inactivity, creating a cycle that reinforces depression.
In Conclusion
Many people experience episodes of severe depression, including those with symptoms like heavy paralysis. Recovery is possible. Using coping strategies and reaching out for additional support are two initial steps toward wellness.