Are you wondering how to hold up your end of the relationship when feeling depressed?
I have struggled with depression for my whole life. 52 years. For a long time, I didn’t have a name for why I always felt so hopeless and full of despair. I just lived with it.
And then I got married. And he had to live with it too. It was not fun.
Knowing how to hold up your end of the relationship when feeling depressed can be very difficult, but I am here to tell you that relationships don’t have to self-destruct because of it.
#1 – Recognize when you are depressed.
For those of us who live with depression we can usually tell when it hits. Simple tasks that just the day before were easy to do become difficult. Sleep is elusive. We are short-tempered and crabby. Each of us manifests depression differently, but usually, we know when we are experiencing it.
Keeping in touch with your depression and sharing its presence with your partner is very important. Don’t just expect your partner to guess that you are depressed. They might not recognize the signs and might not respond to your new mood, and that could lead to some big problems between the two of you.
So when depression hits, be clear about it. You and your partner have a bit of a battle ahead. Together.
#2 – Talk to your partner about what depression is like.
Even the most sympathetic of partners doesn’t really understand what depression is like unless they suffer from it themselves. Because of this, it’s important to try to teach them what depression looks like for you.
When we talked, my message for my husband was 1) You haven’t caused this and 2) you can’t fix it, and 3) I can’t just suck it up and feel better. For me, it was essential that he knew these three things to be true.
Next, I explained to him what my depression looked like. When I was depressed, I felt like I had a gorilla on my back. Moving around, getting things done, and communicating effectively all required such a herculean effort that I could barely manage. When I was depressed, I was exhausted, easily angered, and prone to long bouts of crying. Going to work, seeing his family, and taking care of myself all filled me with such an overwhelming sense of dread that I couldn’t bear it.
So, when you ARE NOT depressed, take some time and share your experience with your partner. The better understanding they have of your depression, the better they will be able to deal with and cope with it.
#3 – Plan ahead for what to do when depression hits.
A key part of dealing with depression for me and for my husband was that I was able to, when I wasn’t depressed, make a plan for what I needed when I was depressed. I knew from experience what I needed to get through my depression. Sharing it with my partner was key.
For me, when I get depressed, I need four things: to get outside, to sleep, Pad Thai and sex. I knew that those things would not cure my depression but that they made a living with it easier.
So, when I WAS NOT depressed, my husband and I made a plan for what to do when I was. We would let me sleep in, go for a hike, get Pad Thai, have sex and send me back to sleep. We would do that, or some variation of that, to stay connected while I was depressed and help me get through it.
What we also agreed was that he wouldn’t try to fix it. Many people like to fix things. You can’t fix depression. Accepting that was a great way for my husband to manage when I was depressed because he wasn’t constantly frustrated, searching for ways to help me.
#4 – Don’t make your partner suffer.
So you have talked to your partner about your depression and made a plan for what you need when you are in it. Both of those things are great. Proactive. Good for you.
Sometimes, however, those things just don’t work, and you are miserable. You are short-tempered and difficult and not fun to be with.
At times like that, let your partner go. Let them go about their day guilt-free. The last thing in the world you want to do is tether someone you love to your depression.
Encourage your partner to go do something they love instead of hanging around being miserable with you. If you let them do this, they will come home refreshed and better able to support you. And they might even bring you some Pad Thai.
#5 – Agree to seek help.
One of the hardest things for someone who loves someone with depression is their sense of helplessness. They know that there is nothing that they can do to help their partner get out of this dark place. And that sense of helplessness can tear relationships apart.
What can you do? You can agree to seek help dealing with your depression. That help can be what you want it to be: medication, yoga, therapy. Whatever works for you.
It is important for both of you in the relationship to know that depression isn’t something that will be ignored but that will be addressed head-on and that it is something that you can both learn to deal with and take on together. As a couple.
Get some help both for you and for the one you love.
Depression can have a devastating effect on relationships. It doesn’t have to be a death knell, however. Some relationships can actually thrive when couples tackle depression together.
Learn how to hold up your end of the relationship when feeling depressed. Share with your partner what your depression looks like, allow them to fully understand it and share with you the tools you have in place to manage it. Give them the freedom to escape from it for a bit if necessary. But be in it together.
Because if together you can manage depression, then there is nothing else that you can’t take on. Together.
Are you struggling with how to hold up your end of the relationship when feeling depressed?
I know it can be really, really hard. Let me help, NOW, before the depression overwhelms your love!
Email me at email@example.com and let’s get started!
I am a NYC based Certified Life Coach and mental health advocate. My writing has been published on The Huffington Post, Prevention, Psych Central, Pop Sugar, MSN and The Good Man Project, among others. I work with all kinds of people to help them go from depressed and overwhelmed to confident and happy in their relationships and in their world.