The literature on what to do (or what NOT to do) can feel a little cloudy. Here’s how to be supportive AND be supported if your partner or spouse has depression.
No one teaches us how to navigate a relationship when mental illness or depression enters the equation.
I recently read a Washington Post article by a woman whose relationship was torn apart while she and her partner tried to deal with his depression.
My personal take is the author simply wasn’t equipped to deal with a partner coping with depression. Most of us aren’t.
Last year when I plunged into a depressive episode during our relationship, my partner was at a loss. He had never dealt with this and wanted so badly to help, but had no idea what to do. He was left wondering, “How can you help a depressed partner or spouse?”
We went looking for books and found there was little out there, and what currently does exist approaches the topic in a “you vs. your partner and their depression” way. We weren’t comfortable with that, and set out to find a different way to do it—a way that would give him insight into my experience and allow him to support me, while giving him what he needed as well.
Our experiment worked!
Sure we hit bumps along the road, but in the end I felt loved, supported, and understood in a way I never had before during a depressive episode, and he felt like he knew what was going on—a big deal in this situation—and was equipped to deal with it.
Our experience inspired this list of five ways to grow together rather than apart when navigating through a relationship’s depressive episodes with your partner:
1. Get on Your Partner’s Team.
Another common advice mode that makes my blood boil is one I call the “broken and lucky” model.
It operates on the notion that the not-depressed partner is wonderful and selfless for standing by the partner with depression.
The message to the partner dealing with depression is there’s obviously something inherently wrong with them (they are broken) that could justifiably make a “normal” person not want them. They should therefore feel so lucky their partner is generously taking them on—ergo, broken and lucky.
This unhealthy model only results in anger, resentment, and destroyed relationships.
To avoid this, remember your partner doesn’t want to be clinically depressed any more than you do (in fact, they probably want it even less than you).
Instead of acting as adversaries, get on each other’s team.
This means trying to follow their lead. Listening more than you talk. Trusting each other. Believing your partner or spouse when they describe their symptoms. Learning about what depression is. Meeting your partner where they are. Recognizing they aren’t their diagnosis. Being open to communicating differently.
Clearly, it means a lot of things.
Getting on your partner’s team is making the mental leap from thinking of them as someone who “has depression” to recognizing symptoms of depression as they show up in your partner and being able to ask informed questions when they do.
To get started, check out “How to Help Someone with Depression” by Steven Skoczen. It’s probably my favorite thing anyone has ever written on the topic.
2. Create a Common Language.
Someone dealing with depression is living in a whole different world. Getting angry at them for not showing up for you the same way they did before a depressive episode struck is like getting mad at your dog for not being ice cream—futile, frustrating, and kind of mean.
To continue engaging in a relationship you need to start speaking the same language and, as we’ve already established, they can’t speak yours right now.
One of the first things I taught my partner was the Spoon Theory. Created by Christine Miserandino (whom I consider the patron saint of folks with chronic invisible ailments), the Spoon Theory gave my partner a concrete understanding of my limited physical, mental, and emotional resources, as well as a simple language with which to ask about them.
The other resource that we found most helpful in understanding the unique language around depression was, well, a video game! Seriously!
When I first played Depression Quest, I wept because I’d never felt so understood.
When my partner first played it, he called me, sounding shaken. He asked if it was accurate, if that’s really how it felt. I told him yes, and he admitted that depression was so much harder, scarier, and more frustrating than it looks from the outside. The word “dystopian” may even have been used…
Is Depression Quest’s story universal? No. Does it describe everyone’s depression? No.
Depression looks different from person to person and even from episode to episode, but I have never seen anything else evoke the feelings of depression the way that game does.
3. Let Each Other Know Wherever You’re At is OK – Often.
Depression can turn us into people who don’t want to go anywhere or do anything. It can make us people who get angry easily. It can make us cry a lot… all the standard things people picture when they think “depression.”
What we don’t talk about as often is the excessive guilt and shame, which can both be a big part of the depression package.
When your partner feels like they are ruining your plans, not fun to be around, crying yet again, both may kick in.
Let your partner know that wherever they’re at is okay and you still love and support them. Then repeat. A lot.
When your partner texts that they don’t want to go to the concert after all, a reply as simple as “I’ll miss you but I totally get it. Do you need me to bring you anything before I go?” makes all the difference in the world, because it lets them know it really is okay to be wherever they are.
4. Take Responsibility for Your Own Social Life.
Jumping off that last one—sometimes your partner won’t want to go places when you do, and that’s okay.
We live in a world that is really intense about the whole “couples must do everything together” thing. I really don’t get this.
I was lucky heading into my last episode, because I am an introvert in a long distance relationship with a pretty intense extrovert, so we were already used to socializing separately. However, for many people the “I can’t go places without my partner” mentality puts extra strain on relationships that involve someone dealing with depression.
This is especially true for partners who live together. It’s a recipe for resentment if the choice comes down to one of you forcing yourself to brave social events you don’t have the emotional capacity for or the other skipping events to stay home with while growing more and more resentful of missing out yet again.
Even the change of seasons can have an affect on your spouse or partner’s mental wellbeing. Here are a few tips for managing seasonal depression.
The solution here is so simple, though: take responsibility for your own social life.
Don’t make everything you do contingent on whether or not your partner does it, wants to do it, or can commit to the plan three months in advance. (Spoiler alert: if someone is dealing with depression, they probably can’t).
Make the plans you want to make, let your partner know they are welcome to join, but wherever they are is okay (remember?), and then go have a social life.
This may sound like I’m telling you to go out and leave your depressed partner behind, but actually, I’m suggesting you simply take the social pressure off your partner by letting them know they are not responsible for your social wellness. You can still exist out in the world even if they’re not up to it right now.
You may need to discuss this idea with your partner if separate socializing is new for you, but ultimately, this can lift a whole lot of strain off of you both of you and your relationship, while giving you each much-needed self-care time.
5. Find a Support System for Yourself.
This is a lot of work for one person, and you are doing some serious heavy-lifting by supporting a depressed partner in a relationship.
What about when you need to vent?
What about when you need someone to be your soft landing place and during a period of time when your partner just CANNOT do it?
How do you stop that from filling you with frustration and resentment?
Make sure you have your own support network. Hopefully your partner has a therapist, and you may want to consider one for yourself. Or maybe you have a really strong network of family and/or friends (or even a strong relationship with your coworkers) you can talk to. Maybe there’s just one person in your life who really gets it, or who doesn’t understand it at all but with whom you can shut off you brain and do something else entirely.
Make sure you’re getting support too, because you need it, you deserve it, and no matter how much your partner may want to provide it for you, depression can make it near-impossible for them to do so at times.
Overall, when it comes to navigating depression in relationships together, think about what will make you each stronger. These ideas are all about standing in solidarity with your partner, validating them when they feel vulnerable, and ensuring support for yourself.
When we talk about depression and relationships, we tend to talk about frustration, anger, and confusion. I firmly believe getting on the same page with one another can remedy a whole lot of that, because I believe people have more capacity for empathy and mutual support than we give them credit for.
In short, I know you BOTH can do this.
This article was originally published on YourTango; republished with the kindest permission.
Written by Michael Hollan
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