Darkness Visible: Understanding and Coping with Depression
We hear “depression” and think of someone who can’t get out of bed. We think of someone who can’t move, shower, feed themselves, or do anything other than feel extreme sadness. While some people with depression live like this, so many others carry out regular day-to-day lives and appear as if nothing is wrong. Everyone should have a more realistic idea of depression so they can better help their community and themselves.
What does depression feel like?
Such a common question! So many people wonder if they are clinically depressed or just going through the normal sadness we all sometimes feel. How can you tell the difference between a bad day and needing a therapist? It might be time to seek help if any of the following experiences are relatable:
Constantly feeling sad, anxious, or “empty.” It doesn’t matter what you’re doing or who you’re with.
Regular feelings of hopelessness or pessimism. Even if you want to feel hopeful, only negative thoughts take up space in your mind.
Constantly and too easily feeling frustrated, irritated, or restless. Sometimes, it feels like an itch inside your brain that you can’t quite scratch.
None of your usual hobbies or activities are enjoyable anymore.
You feel extremely fatigued even if you haven’t had a busy day or moved around too much. You’re just always tired, no matter how long you’ve slept.
You have a hard time concentrating on a task, and you can’t remember things very well. Your mind never seems to be in the present moment, so you feel disconnected.
Any difficulty or change with your sleeping habits.
Any difficulty or change with your eating habits.
Reoccurring thoughts of suicide or self-harm.
Depression does not look the same for everyone! You may relate to some or all of these examples. Anyone can experience depression, and there can be several causes. Depression does not mean that you are just sad all the time. Anxiety, frustration, irritation, increased impulsivity, these are all emotions you can feel if you are depressed.
Why type of depression do I have?
Depression sometimes develops due to circumstances or different environmental factors. Some of the most common types are:
Major depression – symptoms of depression lasting for at least two weeks
Persistent depressive disorder – less severe symptoms that have lasted for at least two years
Prenatal/postpartum depression – depression that occurs during and after pregnancy
Seasonal affective disorder – symptoms of depression increase or decrease with the seasons, generally starting in fall or winter and improving with spring and summer
Depression with symptoms of psychosis – a more rare and severe form of depression that includes psychosis symptoms such as delusions and hallucinations
It can be tempting to self-diagnose but remember that only a professional therapist can confirm which type of depression you experience.
How does depression affect everyday life?
It’s different for everyone! Some people with depression do not lead functional lives. They isolate themselves from others and do the bare minimum to maintain a place to live and a place to work. Others manage to hide their depression from their friends and family, but they still experience some or all symptoms.
Depression has the potential to affect and change every aspect of your life. The way you sleep, eat, work, or simply exist may not be the same. You might find it difficult to enjoy your hobbies, your friends, your family, or even your own company. Reaching your goals, working, going to school, or maintaining your home start to become insurmountable tasks.
Can depression go away on its own?
You’re not dealing with something like the common cold if you have depression. This might be confusing because so much social media pushes the idea of just “thinking positive” to deal with depression and anxiety. Adjusting your mind set and focusing on the positive can be important steps in the process of healing, but that is most certainly not a cure.
If you’re trying to find things you can do on your own to cope with your symptoms, here are some helpful strategies that might make it easier to manage your depression until you seek further treatment. Keep in mind that these methods work best while you are working with a professional therapist, though.
Find 30 minutes a day to exercise in a way that you enjoy. You don’t have to hit the gym or try to develop a whole new lifestyle. Just find time to dance, take a short walk, or even stretch for a little bit.
Help your mind wind down for bed and avoid all electronics an hour before you try to sleep. Also, try to go to bed and wake up at the same time, making sure you have at least eight hours of sleep a night.
Depression makes it difficult to cook elaborate and healthy meals but try searching for healthier convenience meals. Check out your grocery store’s deli and produce section for already prepared meals or salad kits. Look for meals with lots of vegetables and protein. Try to avoid lots of fried and processed foods or anything sugary or cheesy.
Even if you don’t want to, try to connect with your friends. Reach out and share what you’re feeling with someone you trust and care about.
It might be best to put a hold on big decisions like getting married, purchasing a house, moving, or finding a new career.
Finally, avoid alcohol, prescription drugs, illegal drugs, and nicotine. These might make your symptoms worse.
How do you treat depression?
There is more to therapy than traditional talk therapy. Our therapists are trained in different methods (sometimes called modalities) to help our clients find the best treatment plans for them. Your therapist will help you explore the root of the problem, find ways to heal, and become your best self. You can read more about our different ways to treat depression here:
Brainspotting
EMDR
Cognitive Behavioral Therapy (CBT)
How do I find help for depression?
Changing your life in little and positive ways helps so much, but a professional therapist can help you do more than cope and survive. Any of our therapists would be more than happy to build the right treatment plan for you. You can fill out an inquiry form with us, and our client support specialist will be in touch to schedule your first appointment.
