Out for the Count: How to Reduce Depression and get Back to Yourself
Depression is:
Depression is when you experience persistently sad mood and loss of interest in activities, and other severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working (NIH, 2021). Some of the signs to look out for are listed below:
Feelings of sadness, tearfulness, emptiness, or hopelessness
Angry outbursts, irritability, or frustration. Even over small matters
Loss of interest or pleasure in most or all normal activities, such as intimacy, hobbies, or sports
Sleep disturbances, including insomnia or excessive sleeping
Tiredness and lack of energy. Even small tasks take extra effort
Reduced appetite, weight loss, or increased cravings for food and weight gain
Anxiety, agitation, or restlessness
Slowed thinking, speaking, or body movements
Feelings of worthlessness or guilt, fixating on past failures or self-blame
Trouble thinking, concentrating, making decisions, and remembering things
Frequent or recurrent thoughts of trauma, death, suicidal thoughts, suicide attempts, or suicide
Unexplained physical problems, such as back pain or headaches
When you have symptoms of depression, it’s not realistic to expect someone to just “snap out of it”. If it were that easy, then it would not be depression.
What Causes Depression?
According to Harvard Health (2019), depression is caused by chemical imbalances in your brain, faulty mood regulation in the brain, genetic vulnerability, stressful life events, medications, and medical problems. It’s important to note different parts of the brain help regulate mood and memory and are imperative to understanding how to treat depression such as the amygdala, the thalamus, and the hippocampus (picture with short description found below). That is part of the reason why 5 people can have depression and need completely different treatment options.
The Limbic System
(News-medical, 2021)
Depression is not a Life Sentence
Depression is not a life sentence and can be reduced and managed so that it does not control your life anymore. However, it will be important to have the right support systems around you and understand that it will require effort and consistency on your part but living with depression ruling your life is way more difficult than finding the help you need. I would recommend seeking out a medical professional such as a mental health therapist. A mental health therapist will assess your history with depression, how it is currently impacting different areas of your life and help create an appropriate treatment plan to work on reducing depression.
A second recommendation would be to find a trusted physician to get a physical assessment based on your current needs. Lastly, I would recommend scheduling an appointment with a psychiatrist for medication management, therapy is most effective when coupled with psychotherapy (talk therapy, such as with a mental health professional) and appropriate medication management under the supervision of a licensed psychiatrist.
What if I’m Unable to Follow the Recommendations Made Above?
It’s important to acknowledge that having access to the right medical professionals, insurance companies, and finances are a luxury that most people do not have access to. Therefore, if you are unable to seek out the advice of medical professionals there are simple things that you can do to help reduce some symptoms of depression. *Disclaimer: It will be difficult, but it can be done.
1) Physical Exercise:
At least 10 minutes of physical activity every other day with a gradual increase to at least 30-minutes every other day. This can include walks outside or indoor workout videos (www.youtube.com has tons of free workout videos you can play from your phone). According to the Mayo Clinic regular exercise may help ease depression by releasing “feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being”.
2) Self-care:
It’s important to make yourself a priority because guess what? If you don’t do it, no one else will. You are unable to appropriately help your children, spouse, family members, friends, or even your co-workers and career if you are not emotionally, mentally, and/or physically healthy yourself. You can “fake it till you make it” all you want but eventually, you will crash.
Therefore, it’s important to start listening to your body and mind when they’re trying to tell you that they need to R-E-S-T, R-E-C-H-A-R-G-E, and/or E-A-T etc. I am not telling you to throw caution to the wind, I am recommending that you self-analyze and ask yourself if you reallyyyy need to ‘finish that thing’ or if it will be there tomorrow and separate those things from the actual important aspects of your life, such as your mental, emotional, and physical health.
How do I practice self-care?
On our website you can find a downloadable 14-day self-care follow along guide to help you understand what self-care is and ways to practice different methods of self-care into your routine. This 19-page workbook will help you or someone you know guide you along the right path to start a self-care journey. Use this with friends or close family as an added support and for accountability partner(s).
Included in this workbook:
-Motivational quotes throughout
-Helpful tips and resources from a licensed mental health professional
-Tips and tricks you can implement today
-Proven therapeutic strategies and techniques for those seeking therapy, thinking about therapy, or those who are not ready for therapy just yet but still want some helpful resources
-Evidenced-based practices from mental health professionals on anxiety and depression reduction skills and techniques
-Suggestions for free apps, helpful video links to add to your self-care routine
-Easy and tangible examples of self-care for even the most busiest individual(s)
-Space for written content
-Journal prompts
3) Spiritual:
Whatever spiritual and/or religious practices you believe in, if those things help re-center yourself and bring peace to your life then begin to make those spiritual practices apart of your routine. Many people forget that we have mental, emotional, physical, and spiritual aspects and need to refuel those different areas to function properly. So, if reading the Bible brings you comfort, attending a synagogue gives you hope, or doing Pujas (worship) provides you with joy then make an effort to integrate more of those practices into your weekly or even daily routine.
Find A Depression Therapist in Orlando, FL
You are going to need the support of a professional. A depression therapist will learn about you and help you understand your depression. Plus, they will equip you with the proper skills and techniques to reduce your anxiety. A great depression therapist will also hold you accountable, which is very important. There are so many options for online therapists that you don’t have to go in person unless you choose to.
Begin Depression Counseling in Orlando, FL
You don't have to struggle with your depression or rely on medications to cope with your symptoms. A caring therapist can offer support in overcoming your depression. We offer support from our Orlando, FL-based counseling practice. Ready to start your therapy journey?
