The world we live in puts a heavy emphasis on physical attractiveness and slim bodies. It’s almost impossible to avoid seeing fitness influencers with sculpted bodies, a celebrity discussing the latest fad diet, or ads for miracle weight loss products. Not only does this create anxiety and, sometimes, lead to depression, but it also creates a sense of guilt.
One common symptom of depression is a weight change. Some people lose weight and some people gain weight. When you gain weight as a result of depression, the societal pressure to look a certain way can make your mood and self-esteem plummet even more. So how can you cope with depression-related weight gain?
Weight Does Not Determine Your Worth
Unfortunately, many of us have been taught that our physical appearance affects our worth. This simply isn’t true. It’s natural for human bodies to fluctuate in weight. Gaining some pounds doesn’t diminish your worth or value as a human being. Rewiring this belief takes work. Try keeping a gratitude journal. This includes all the positive things you’re thankful for, like all the amazing things your body does for you every day, regardless of the number on the scale.
Movement
This one is difficult. When you’re depressed, getting out of bed or off the couch can feel like a gigantic task. However, movement does not mean you have to enrol in strenuous exercise. Movement can be something you enjoy, at a pace that feels good. Moving your body has many benefits for both your mood and body. It’s important to try to avoid looking at movement or exercise as a way to meet certain aesthetic ideals. Rather, focus on how it makes you feel. Exercise releases feel-good chemicals called endorphins, which have a direct effect on your mood.
You don’t have to sign up for an expensive gym membership or start doing CrossFit (unless you want to). Some morning stretches, low-impact yoga, or even a walk around the block can go a long way with your health. When your body starts to feel better with movement, you’ll start to view yourself in a more positive light.
Get Quality Sleep
Just like with weight, some people with depression sleep too much, and some sleep too little. Both have negative effects on your mental well-being. Sleep is incredibly important for brain health. When you’re not hitting that sleep sweet spot, it creates a domino effect that affects you mentally and physically.
Establishing good sleep hygiene can help make sleep a positive habit. Try to put away blue light devices at least an hour before bedtime. Create a comfortable environment where you can relax. Try to only use your bed for sleep or intimate activities. These all create a positive association with sleep and can help you get into a better routine.
Keep an Eye on Your Sugar Intake
It’s common for people with depression to consume foods high in fat and sugar. It’s an immediate reward for our brain. But when used as a coping mechanism, it can lead to eating these foods in excess and weight gain. You don’t have to give up these foods altogether, but you can try to practice mindfulness when the craving strikes. What’s driving your craving? Is it a negative emotion? Will eating this food make you feel better? When negative emotion drives cravings, it probably will still be there afterward.
It’s Okay to Seek Help
If you came across this post, you’re in the right place. Depression is real, and your experience is valid. Seeking help does not make you weak. If you need help determining where to begin, consider consulting with your primary care physician to discuss your medical needs. You can also reach out to a trained psychologist or counsellor who can help you cope with symptoms of depression. Reach out today to learn how our skilled and empathetic therapists can support you.
