How to survive midlife depression and take care of your mental health

Depression or midlife crisis is a common phenomenon among adults between the ages of 40 and 60. According to mental health experts, at this stage of life, most people face inner confusion about identity, life choices, and mortality.

The term was coined by psychoanalyst Elliott Jacques in the 1960s after he noticed that patients in their 30s and 40s seemed to go through a depressive period and sudden lifestyle changes as they grappled with the idea of ​​their own mortality.

According to studies, the condition occurs regardless of life circumstances, such as whether one has a high income, whether one has children at home, whether one is caring for elderly parents or whether one has a successful professional career. However, experts say that at this age, when expectations are not met, it is normal to feel disappointed, which creates negative feedback loops, in which one may feel bad and then feel guilty for feeling bad.

Ways to Survive Midlife Depression Like a Pro

Research indicates that as you age, depression and stress become less common. Even though things may improve in later life, that doesn’t mean you shouldn’t take steps to deal with midlife malaise. Some expert-backed ideas include:

Make it normal

As it is a well-known fact that midlife crisis is a phase of life and a universal phenomenon, you should stop blaming yourself for your feelings and learn to accept them as they are.

It doesn’t mean you won’t feel disappointed, but at least you’ll be able to stop berating yourself for how you feel.

Live in the present

Living in the present and not worrying about the future requires a strong mental determination. Experts recommend practicing mindfulness meditations, physical exercises such as yoga, tai chi, zumba and other exercises to have greater control over thoughts and feelings, remain alert and non-judgmental.

Share with your friends

If you’re not happy with middle age, instead of hiding your emotions, it’s better to reach out to your closest friends and talk to them openly. Experts say that sharing your feelings with friends who listen with compassion will only strengthen your relationship and help you feel less alone.

Maintain a sense of purpose

People go through many changes in midlife: a divorce, a job change, a fight with friends or family, or an empty nest can be devastating. However, it is necessary to maintain a sense of purpose by trying new things, picking up old interests, and participating in community service.

Prioritize self-care

Middle age can bring with it many physical changes in your appearance, sleeping habits, and relationship with food. You may have trouble sleeping or experience digestive issues. So, rather than feeling discouraged by these changes, it’s extremely important to take a little time each day to accept them and adjust your schedule to them. Avoid eating foods that cause indigestion and practice things that help you get your sleep schedule back on track.

Practice gratitude

Everything you have achieved in your life so far cannot be undone by a few negative feelings. Take some time to appreciate your path in life and those who have been with you through all circumstances. Make a list of things you are grateful for: the longevity of your parents, the growth of your children, a stable job, financial independence, or a happy marriage and relationship.