How Depression Can Be Worked Through: Finding Light in the Darkness

By Sophie Vonner, MA, NCC, LPC-A

Depression is more than just sadness. It can feel like an unshakable heaviness, an overwhelming sense of exhaustion, or an emotional numbness that makes even the simplest tasks seem impossible. It affects the way you think, the way you move through the world, and the way you see yourself. For many, depression is accompanied by feelings of loneliness, guilt, or hopelessness, making it difficult to believe that things could ever get better. The truth is, healing is possible. While the journey may not be easy, there are ways to work through depression and reclaim your sense of self.

One of the first steps in managing depression is acknowledging it without judgment. Many people minimize their feelings, telling themselves they should “just get over it” or “be grateful for what they have.” Depression is not a weakness, nor is it something you can simply will away. It is a real and valid experience, and recognizing that you are struggling is the first act of self-compassion.

Creating a routine can be a powerful tool in navigating depression. When you’re feeling low, even getting out of bed can seem daunting. Establishing small, manageable habits; like setting an alarm, making your bed, or stepping outside for fresh air can help create structure in moments when everything feels chaotic. These small victories remind you that you have control, even in the midst of darkness.

Movement, while often overlooked, plays a crucial role in mental health. Exercise is not about changing your body; it’s about releasing endorphins, improving circulation, and shifting stagnant energy. On days when depression feels paralyzing, even gentle movement; like stretching, walking, or deep breathing can help break the cycle of feeling stuck.

Depression thrives in isolation, making connection essential for healing. Even when you don’t feel like talking, reaching out to a friend, family member, or therapist can make a difference. It’s easy to believe that no one understands, but the reality is that you are not alone. There are people who care, people who want to support you, and people who will sit with you in the discomfort without trying to fix or dismiss your pain.

Mindfulness and grounding techniques can also be helpful in managing depressive thoughts. Depression often pulls you into the past, replaying mistakes, regrets, or painful memories. It can also push you into the future, filling you with anxiety and uncertainty. Practicing mindfulness whether through meditation, journaling, or simply focusing on your breath can bring you back to the present moment. Sometimes, all you need to do is remind yourself, I am here. I am breathing. I am safe.

Challenging negative self-talk is another important step in working through depression. The mind can be cruel, feeding you thoughts that you are unworthy, unloved, or incapable. Thoughts are not facts. When these beliefs arise, pause and ask yourself, Would I say this to someone I love? If the answer is no, then you do not deserve to say it to yourself either. Replacing self-criticism with self-compassion takes time, but it is one of the most transformative parts of healing.

Seeking professional help is not a sign of failure; it is a sign of strength. Therapy provides a safe space to explore the roots of your depression, process emotions, and develop tools to navigate difficult moments. You don’t have to go through this alone. Support is available, and healing is possible.

Working through depression is not about pretending to be happy; it’s about giving yourself permission to heal at your own pace. Some days will feel lighter, and others will feel unbearable. Progress is not linear, but every moment you choose to keep going is a victory. You are not broken. You are not alone. No matter how heavy things feel right now, you are still here. That is enough.

If you’re struggling with depression and need support, I’m here to help.