Therapy for Depression
What Does Depression Feel Like?
Depression is characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities. It can feel hard or impossible to carry on with your daily life and you might not recognize yourself. Depression isn't just feeling sad occasionally; it's a pervasive and sometimes debilitating condition that can interfere with your ability to function and enjoy life.
What Causes Depression?
Depression can stem from various factors and it’s often not just one factor but a combination of several that may lead to the development of it. Understanding these factors can help tailor treatment approaches for your depression symptoms. Some common contributors include:
Biological factors: Changes in neurotransmitter levels (such as serotonin and dopamine) in the brain can influence mood regulation. Genetic predisposition can also play a role and having a family history of depression might increase your risk.
Environmental factors: Stressful life events, trauma, abuse, financial difficulties, loss of a loved one, or major life changes can trigger depression in some individuals.
Physical health issues: Chronic illnesses, hormonal imbalances, chronic pain, or certain medications can contribute to the onset of depression.
Personality traits: Certain personality traits, such as low self-esteem, pessimism, or being overly self-critical, may increase the likelihood of developing depression.
Social factors: Isolation, lack of a strong support network, or ongoing conflicts in relationships can also contribute to depression.
How To Cope With Depression
Coping with depression involves a multi-faceted approach that may include professional help, self-care strategies, and support from loved ones. Some coping strategies that are helpful when experiencing depression include:
Self-care: Taking care of yourself physically can positively impact your mental health. This includes regular exercise, maintaining a balanced diet, and getting enough sleep.
Mindfulness and relaxation techniques: Practices like mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help manage stress and improve mood.
Support system: Seek support from friends, family, or support groups. Talking about your feelings with trusted individuals can provide comfort and perspective.
Engaging in activities: While it may be challenging, participating in activities you once enjoyed or exploring new hobbies can help alleviate symptoms and increase mood.
Setting realistic goals: Break tasks down into smaller, manageable steps and celebrate achievements, no matter how small.
Limiting alcohol and drugs: Substance use can worsen depression, so minimizing or avoiding them is crucial.
THERAPY FOR DEPRESSION
Therapy for depression often involves various approaches tailored to your specific needs. Your therapist will collaborate with you to determine the most effective approach to support your goals. Additionally, therapy can be complemented by medication in cases when therapy alone is insufficient in managing symptoms. Some common approaches to treating depression in therapy include:
Recognizing and challenging negative thought patterns that contribute to depression
Engaging in activities that bring a sense of accomplishment or pleasure
Learning coping strategies to manage stress, improve problem-solving, and enhance communication
Addressing interpersonal issues and how they impact your mood
Practicing being present in the moment, reducing rumination and promoting relaxation
If you are struggling and do not know where to start, below are a list of depression-related questions and an online assessment that can support you with identifying specific areas to guide next steps with treatment. While these resources are helpful to start with, they should not take the place of an official assessment with a licensed clinician.
Do you feel down or hopeless?
Have you lost interest in daily life, work or hobbies?
Do you have difficulty with sleeping or are you sleeping more than you used to?
Have you been feeling fatigued or low energy?
Have you lost your appetite or have the urge to overeat?
Do you feel worthless or excessive guilt?
Do you have difficulty concentrating or making decisions?
Do you have thoughts of self-harm?
It's important to note that it’s normal to feel down or low from time to time. However, if these symptoms persist for an extended period and significantly impact your daily life, it might be worth seeking professional help. If you recognize these symptoms in yourself or someone you know, seeking professional help from a therapist or mental health professional is recommended for proper evaluation and support.
If you’re experiencing thoughts of suicide, call the Suicide Prevention Hotline at 1-800-273-8255 to get connected with someone who can listen and help.
Please know that you are not alone and it takes a lot of strength and courage to initiate therapy. If you’re interested in starting therapy for depression concerns, I am here to answer any questions you might have to ease the process. You can reach me at (410) 936-4096 or via email: mandy@mindfultherapycollective.com.
Please note: This blog post is intended for educational purposes and is meant to complement mental health services. It is not a substitute for therapy.