Dear Community,
I hope you all are enjoying the Northern California weather and longer sunlight hours. I know that I enjoy the longer daylight hours because I can take walks after dinner.
I have been thinking about a topic that comes up in my practice often-Depression. Typically, someone will describe how his or her behaviors have changed over a period of time. After listening, I might ask them if they are experiencing some depression. Many will reply, “Well, I’m not crying all of the time.”
Although this is an understandable and very common response, depression can be much more complex and or nuanced than sadness alone. In this newsletter, I want to break it down for you. What is depression? Who does it affect? How is it treated?
While doing so, I want to add some tips for spotting depression in yourself or loved ones. And, how to take lifestyle steps toward improving your symptoms as soon as possible. You do not have to wait—one can take immediate steps toward improving their mood, even under difficult circumstances.
What is Depression?
Depression is waking up everyday with the weight of yesterday weighing on your shoulders
Common Misconceptions:
“Depression is a lack of willpower.” Actually depression causes changes in behavior and cognition which impact ability to follow through and live life to our full potential.
“You need a reason to experience depression.” Although many people have contextual depression, many people who experience depression have fulfilling lives.
“Ignoring your symptoms will make it go away.” In fact, ignoring symptoms can very well exacerbate the issue.
A formal definition:
Depression is a prolonged state in which the capacity to feel hope, pleasure, or engagement with life becomes diminished or impaired. It can be experienced as intense sadness. It can also be experienced as numbness, a sense of disconnection, loss of motivation, feeling weighed down or exhausted, or an inability to enjoy the things one used to enjoy.
Fascinating Facts:
Depression is one of the most common mental health illnesses in the world and is the leading cause of disability.
It can affect anyone regardless of age, background and origin, and yet is more commonly diagnosed in young adults.
Women are 1.5 times more likely to be diagnosed with depression than men.
Treatment Options
Typically, Depression is treated with Talk Therapy including evidence based methods such as Cognitive Behavioral Therapy and sometimes with the addition of medication. There are other options for more treatment resistant depression that are beyond the scope of this newsletter. If you want to know more, reach out to me and we can talk further.
If you or someone you know think they might be suffering from depression, the first step is sharing your concerns with someone you can trust. One very effective intervention I almost always use in treating depression is to support my client in getting connected with a strong and supportive social network. Although we may want to believe we “can” or “should” handle it alone, evidence shows that a supportive social network is paramount in improved mood and sense of wellbeing.
Is there something I can do right away?
Sometimes, accessing therapy and or medication can take some time. That shouldn’t mean you have to wait to help yourself. Here are a few quick tips for managing depression that can be included in your daily routine:
Get outside every day—15 minutes of sunlight and fresh air aids in a healthy circadian rhythm. This in turns supports a balanced mood.
Moderate exercise—moving your body gets blood flowing and ignites dopamine production. A walk with a friend or local yoga class can really shift your mood.
Hydrate—drinking enough fluid gives you energy. Experiencing depression can mean you feel fatigued. An easy remedy is to enjoy a tall glass of water.
Practice allowing yourself some grace—Managing self expectations can be key to improving mood. We can make things worse by allowing our self-critic to dominate our internal dialogue. It takes a lot of energy to manage depression-no wonder our productivity might wane in other areas.
In closing, I hope I have demystified and normalized what many of us have experienced at one point or another in our lives. Most of all, as you navigate life and your internal world, I hope you listen to yourself and take action when it is called.And, of course, if you have any questions or comments, I am always here to discuss what is on your mind.
Take care and be well!
Warmly,
Cynthia Psaila, LMFT 83299