A practical approach to managing depression, from a long-time sufferer

A practical approach to managing depression, from a long-time sufferer
Struggling with depression? Here are some practical tips to help you keep afloat.
PHOTO: Pexels

Happy World Mental Health Day (Oct 10)! At least, as happy as you can be if you're depressed. That's a lot of us, actually — a 2023 Ipsos survey showed that 20 per cent of Singaporeans experience depression regularly, and one in 10 has considered self-harm.

Nearly half of Singaporeans, in fact, consider mental health to be the country's biggest health problem, over and above cancer (38 per cent) and stress (35 per cent).

I've been a longstanding member of that club. I've suffered from depression since I was a teenager (I'm in my 40s now), which led to an episode of self-harm that I'm not proud of.

Depression has dogged me throughout my career, too — I'm ashamed to say there have been MANY days where I've cancelled appointments because I can't bring myself to go out. And I'm terrible at networking and staying in touch with people because, well, I'd just rather not talk to anyone.

Read Also
Dad and daughter open up on her struggles with depression and suicide attempt
lifestyle
Dad and daughter open up on her struggles with depression and suicide attempt

Over time, though, I've learnt to cope with my mental state (i.e. survive the day-to-day and not get fired) by overcompensating on the effort put in my work, down to the tiniest detail. I've even discovered how to harness it, and now I honestly believe that at low levels, depression can be a great ego check and a motivator to do better work.

If you're struggling with depression too, I'm here to tell you you're not alone. It's true that depression is something that is difficult to get treated for, especially here in Singapore where therapy isn't part of our mainstream culture, and medication can be expensive.

If those avenues aren't open to you, you can try taking a practical approach to managing it, as I have. These are a few things I've learnt from experience along the years that can hopefully go some way to helping you feel better and keep things afloat.

1. Focus on one thing at a time

PHOTO: Unsplash

One of the worst things you can do during a depressive episode is to think about all the things that you have to do — and that you can't bring yourself to do — because you're in a black hole. That's just going to lead to you feeling overwhelmed, which can be a very dangerous thing when you're down.

If your thoughts are starting to spiral, take a deep breath and focus on the next small step that will get you moving on your day, for example going to brush your teeth. When that's done, try the next small step, and so on.

These seemingly tiny accomplishments will chip away at what you have to do and gradually help you feel better as you make progress.

2. Treat yourself like a plant

PHOTO: Pexels

Give yourself plenty of water and sunlight every day, even if it's just by sitting next to your window.

H2O keeps you hydrated (which you might especially need after fits of tears), while exposure to sunlight helps increase the brain's production of serotonin, a mood booster that keeps you calm and focused.

Research also shows that UV rays can drive melanocytes — the cells that produce skin pigment — to release endorphins, a feel-good chemical.

I've found that getting out in nature is wonderful medicine, too — there's nothing like enjoying a view of trees, mountains, water or wildlife to help you feel more connected with the world.

3. Look before you leap into medication

PHOTO: Unsplash

Medical professionals are still debating the efficacy of antidepressants, and to be honest, it's a big step to take because once you're on them, it's for the long term.

Studies show that the benefit of the antidepressant depends on how severe your depression is — the worse the depression, the more effect the medication can have.

It's worth noting that antidepressants don't tend to help those with mild depression. Talk to a professional if you want to, but also do your homework once you've been advised to make sure you're getting a solution that's right for you. (A psychiatrist once told me that he only pushes the use of antidepressants because it was a "KPI" from his clinic ?)

In lieu of medication, I've found that changing some aspects of your lifestyle can help — for example, moving jobs or roles if a toxic workplace is triggering a major episode, and drinking less alcohol in general.

4. Set manageable rules to keep yourself on track

PHOTO: Unsplash

One of the biggest ways depression has impacted my life is that it often gets in the way of me socialising.

Earlier in my career, whenever I was having an episode, I would struggle to leave home and cancel the appointments I'd made. This not only minimises networking opportunities but gives you a reputation for being unreliable.

These days, I've learnt to set a limit to how many I cancel a week if I really don't feel up to it, and I force myself to go for the majority.

Getting ready and heading out is a struggle, but I've realised that things are almost never as bad once you're there. Humans are social creatures, and interaction with people often helps to cheer me up (even if the process to get there takes a lot of internal kicking and screaming).

You can set rules for other things too, for example giving yourself a series of goals to finish small parts of a project every day so that you don't miss the deadline in the end.

5. Get in touch with your creative side

PHOTO: Unsplash

Do you sometimes feel like there's a part of your brain that you haven't "scratched" enough? I do, and leaning into hands-on, creative activities really helps ease that feeling.

There's science behind that: studies show that doing things like making art or dancing helps ease depression, anxiety and stress by activating the reward pathway in the brain and making us feel like we've had a pleasurable experience. It's a great way to focus on the present moment, too.

All that is probably why humans have been drawing since we were cave-dwellers — in fact, some academics believe that art-making has the power to help us navigate problems by preparing us to imagine different scenarios and how to handle them.

The next time you feel down, one of the easiest home therapy methods is to pick up a pencil and paper and start drawing anything that comes to mind.

Need more support?

If you find yourself struggling with anxiety and depression beyond your control, reach out to one of the following helplines.

SINGAPORE HELPLINES

  • Samaritans of Singapore: 1800-221-4444
  • Singapore Association for Mental Health: 1800-283-7019
  • Care Corner Counselling Centre (Mandarin): 1800-353-5800
  • Institute of Mental Health's Mental Health Helpline: 6389-2222
  • Silver Ribbon: 6386-1928

ALSO READ: Depression, anxiety, stress: 1 in 3 youth in Singapore reported very poor mental health, IMH survey finds

This article was first published in Wonderwall.sg.

homepage

trending

trending
    MPs lead Singaporeans on sold-out durian trips across Causeway: 'Maximise the favourable exchange rate'
    Jail for ex-auxiliary police officer who loaded 1 bullet and accidentally discharged revolver
    Tears, laughter and reunions: 5 highlights from Star Awards 2025
    'Give the award to me first': Marcus Chin says suspense in Star Awards' top 10 popularity awards is bad for his weak heart
    Eligible Singaporeans to receive up to $850 cash, $450 MediSave top-ups in August
    Is it possible to design an entire home in 10 hours? I took up the challenge in one mall
    Roblox avatar and lantern: Star Awards 2025 looks that made us go 'huh?'
    Our favourite Star Awards 2025 looks: Who served sparkles, aura and body?
    Singaporean drivers rack up over $17k in fines for VEP violations in 5 days
    Long time no see! Sharon Au, Li Nanxing, Yvonne Lim and others return to Star Awards stage
    Chantalle Ng wins 4th Star Awards' My Pick Awards! Favourite CP
    Christopher Lee, Cynthia Koh, Chantalle Ng among Star Awards 2025 winners

Singapore

Singapore
    • Body left at hospital linked to JB petrol station shooting
    • 'Intimacy was not anything sexual', says man who drove car with lover's husband on bonnet
    • HDB to launch first BTO project in Sembawang North in July offering 775 units
    • NDP 2025: Red Lions and naval divers to jump at two separate locations in celebration of SG60
    • 'Freeloader' women target elderly in Chinatown
    • Fewer marriages and births in Singapore in 2024; greater stability for later cohorts
    • $1.46b nickel scam: Ng Yu Zhi opts to remain silent after judge calls for his defence
    • 4 golf courses to close by 2035, leaving Singapore with 12 courses
    • More students in Singapore juggle studying and working to support their families
    • MPs should not ask questions to 'clock numbers'; focus should be improving Singaporeans' lives: Seah Kian Peng

Entertainment

Entertainment
    • 'Let's do something fun together': Ayumi Hamasaki gives fan service after missing out on waiting fans at Singapore airport
    • Sean Lau on showbiz awards: 'Your success or failure today doesn't determine your tomorrow'
    • Stars spotted: Ayumi Hamasaki enjoys beer at Lau Pa Sat, Lin Chi-ling spends time with family in Sentosa
    • 'This is torture': Elvin Ng details gruelling experience with prosthetic makeup for new drama
    • Ayumi Hamasaki turns first solo Singapore concert into full-blown musical spectacle
    • Henry Cavill refused to give David Corenswet advice about playing Superman
    • Shakira donates portion of show proceeds to help victims of deadly Texas floods
    • Kelly Osbourne engaged to Slipknot's Sid Wilson
    • 'Keep going, don't give up': Yvonne Lim and Pornsak win All-Time Favourite Artiste awards
    • No phones allowed: Amal Clooney has a basket for friends who visit to forfeit their devices

Lifestyle

Lifestyle
    • Uniqlo to debut Labubu collection in September, here's what to expect
    • Hong Kong's Michelin Bib Gourmand Mak Man Kee Wonton Noodles to debut in Singapore
    • There's 'mum guilt', but what about dads? As fatherhood loomed, one man felt guilt and 'grief'
    • More opportunity than threat: Singapore employees generally positive about using AI at work, Randstad study finds
    • From Singlish-themed cups to T-shirts repping our neighbourhoods: Here are some SG60 collections to look out for
    • From blogger to Singapore's top influencer: Naomi Neo celebrates 1m Instagram followers after 14 years
    • Where to get cheap haircuts in Singapore (2025 update): Kcuts, Snip Avenue, Kimage Hairdressing School and more
    • Why more young families are moving to Pasir Ris (hint: it's not just about the new EC)
    • Best hotel buffets in Singapore for breakfast, lunch and dinner feasts
    • They paid rent on time - and still got evicted. Here's the messy truth about subletting in Singapore

Digicult

Digicult
    • Slim, sleek, but slightly too short-lived: Samsung Galaxy S25 Edge review
    • World's best Dota 2 teams to compete for $1m prize pool in Singapore in November
    • 'Report 1 shop, another 10 appear': Hoyo Fest artists on copyright struggles
    • NTU penalises 3 students over use of AI tools; they dispute university's findings
    • Australia social media teen ban software trial organisers say the tech works
    • Disney, Universal sue image creator Midjourney for copyright infringement
    • Initiative by IMDA, AI Verify Foundation tests AI accuracy, trustworthiness in real-world scenarios
    • Under siege? Helldivers 2's latest city to be invaded by aliens could be spoof of Singapore
    • Honor 400 Series launches in Singapore with first free in-device AI image-to-video tool
    • Home Team humanoid robots to be deployed by mid-2027, $100m to be invested: Josephine Teo

Money

Money
    • Best credit card promotions in Singapore (June 2025): Citibank, DBS, HSBC, UOB and more
    • Trump says alignment with BRICS' 'anti-American policies' to invite additional 10% tariffs
    • Regulators warned Air India Express about delay on Airbus engine fix, forging records
    • Higher seller's stamp duty a 'light touch' to curb property flipping: Experts
    • Trump tax bill averts one debt crisis but makes future financial woes worse
    • Seller's stamp duty rates for private homes raised; holding period increased from 3 years to 4
    • Trump escalates feud with Musk, threatens Tesla, SpaceX support
    • Online groceries in Singapore: Which supermarket has the cheapest delivery fees?
    • Laundry services in Singapore: Price comparison of 8 affordable laundromats (2025)
    • 9 free budgeting apps to help you manage your expenses (2025)

Latest

Latest
  • Daily roundup: Singaporean drivers rack up over $17k in fines for VEP violations in 5 days — and other top stories today
  • Indonesia's Mount Lewotobi erupts again, spews ash 18km high
  • 12 Turkish soldiers killed by gas exposure during cave search in northern Iraq
  • South Korea's balloon crackdown hits anti-North Korea activists
  • Australian Erin Patterson convicted of mushroom murders
  • Typhoon Danas lashes southern Taiwan with record winds, injuring hundreds
  • From Karachi to Gaza: Pakistani startup ships prosthetics to child war survivors
  • From Turf City to West Coast: Construction begins on 6 Cross Island Line MRT stations
  • Japan to export used destroyers to Philippines to deter China, Yomiuri reports

In Case You Missed It

In Case You Missed It
  • Boy, 9, has kidney removed after falling at Bukit Batok playground
  • 'We just want our money': Income Insurance shareholders disappointed at failed Allianz deal
  • Buying property in Malaysia as a Singaporean: 6 key restrictions to be aware of
  • 'I thought it was just firecrackers', says eyewitness after man fatally shot multiple times inside vehicle in Malaysia
  • Malaysian dad in tears after 11 children pool together to buy him new SUV
  • Not nominated for Star Awards' Best Audio Personality but Dennis Chew says The Breakfast Quartet 'should be confident of ourselves'
  • Cyclist hit by bullet slug in nature reserve may have tried to cover his tracks from authorities
  • 'I just wanted a piece of nostalgia': Hundreds turn up at adoption drive to collect remaining Yale-NUS books
  • 'Does your gun have bullets?' Malaysian man tries to touch auxiliary officer's weapon at Woodlands Checkpoint, gets jail
This website is best viewed using the latest versions of web browsers.