“I just gotta push through” is what you say to yourself yet again while getting frustrated with yourself that you can’t just feel better.

Every task feels like a lot more effort for you than it does for other people and you wonder why you can’t figure this out. I think for the vast majority of cops, you all live with some level of depression because of the high stress environment you live in with shift work and flipping your sleep schedule, high call loads, balancing family life, etc.

The root of high functioning depression is different for everybody and can come from a variety of things but first and foremost get labs run by your doctor. Hormones, thyroid, nutrient levels can all affect how you are able to function. Next look at your sleep, are you getting good quality sleep and a good amount of sleep? Do you wake up feeling alert or exhausted? The physical piece can be often overlooked.

For a lot of us high functioning depression can be a protective part. Maybe because the inevitable fall is a lot lower if we don’t ever let ourselves get too high. Regardless of where our depression comes from, the good news is there are ways to manage it that can help.

1. Exercise – Now listen, I have never once said to myself “wow, that was a great workout. I want to do this again.” Exercising has been and always will be a chore for me, HOWEVER, I know it is good for my body to move and even though I don’t see an immediate adjustment in my mood, over time it happens because the chemicals are flowing regardless. We develop our grit when we do things we don’t want to do. Find the good thing about moving your body.

2. Limit or get rid of alcohol use – Alcohol interrupts sleep which then affects mood. Find a different coping mechanism to fall asleep because alcohol is disrupting it.

3. Don’t minimize it – Be honest with others about how you’re feeling and seek out suggestions from trusted people on how they manage it.

4. Get curious with your depression – If you’ve developed it as a protective mechanism, get curious about why, where, and when you developed it. When you start to understand how it’s trying to help, you can start to manage that response in a different way.

5. Find tiny things you enjoy – Watch for even the smallest things. Maybe it’s the way your pet cuddles at night, a meme that makes you laugh, you got green at every stoplight. Force your brain to find those things throughout the day.

6. Find your gratitude – Gratitude can literally change your brain and boost serotonin. Think of all the things to be grateful for whether that be the roof over your head, the face that potatoes can be made into so many delicious kinds of foods, nothing is off limit on the gratitude list.

7. Go on medication – I know a lot of people want to avoid going on medication but know that it’s an option and one that should be free of shame and judgment. If it works, it works!

Mel is a licensed associate therapist that specializes in first responders and is the wife of a trooper. She is passionate about bringing good, practical wellness solutions to first responders.

#lawenforcement #police #stress #work #burnout #tacmobility #mentalhealth #wellness #recovery #anxiety #anxious #stressreduction #policelife #copsofinstagram #policeofficers #lawenforcementofficer #firstresponder #cops #coplife #policelife #policeofficer