Understanding Depression For Better Management
Similar to anxiety, continued efforts are being made to remove the stigma around depression; normalizing and validating a very common mental health battle. Gaining an understanding on what depression is, how it can manifest and its impact(s), as well as tools to reduce and manage depression makes a big impact on removing the stigma, normalizing the battle and leaving you feeling empowered to take control of depression.
What is Depression?
Understanding depression starts with knowing and recognizing the symptoms of depression but it certainly doesn’t end there. With depression impacting 19.86% (approximately 50 million) of US adults and 15.08% of US children (which is only said to be “growing”), it’s important to further our understanding of depression.
One of the most common questions I’ll get from clients (and individuals in my person life) is, “if I have days/moments of sadness, does that mean I’m depressed?” The feeling of sadness is a natural human emotion. As long as you are human, you will experience moments of sadness. However, there is a possibility depression is paired with those moments of sadness. Below are a few areas to explore to determine if further assessment for depression is needed:
Frequency: How often are you having moments of sadness? The more often you experience feelings of sadness, the higher the likelihood something else is at play.
Duration: When sadness is present, how long does it last? Is it fleeting? Are the feelings persistent? Is the sadness present more often than not?
Intensity: How heavy (or strong) is the feeling of sadness? Are you able to bounce back and function? Or does it feel paralyzing?
If you find your answers to these questions are more frequent, more intense, and last longer than you’d like them to, I encourage you to schedule a counseling appointment with me to complete a full assessment for depression.
Depression’s Manifestations
If you’ve read any of my other blogs (or watched my Best Self Therapy YouTube videos), you know by now all mental health manifests differently (this is true for both mental health battles and wellness). Here are a few ways in which depression may show up:
Excessive crying
Diet changes (binge eating or lack of appetite)
Isolation/Withdrawing
Humor (some may mask (and/or cope with) depression through humor; typically the humor revolves around the individual’s situation)
Apathy
Do any of these resonate with you? Does depression manifest for you in ways that aren’t listed above? If you are experiencing more severe symptoms/manifestations, such as suicidal thoughts, I highly encourage you to contact the National Suicide Prevention Lifeline and schedule a counseling appointment to put a safety plan in place and ensure you are actively working towards reducing depression.
Depression Management
While depression can feel overwhelming and you may find you carry a narrative of “I will always be depressed”, there is hope to begin intervening with, reducing and managing depression. Some of the ways you can begin to do this are:
Find its source: if you are able to find the source of what is causing (or has caused) the depression (i.e. what’s triggering the depression?), you will be able to better intervene.
Reduce isolation: falling into the isolation cycle when depressed is not uncommon. It can be daunting to break that cycle so start small; sitting on a bench in a park where other people are around is a great small step to take.
Surround yourself with comfort: What brings you comfort? Whether it’s people, items, or activities (as long as they are healthy) surround yourself with what brings you comfort. ***Disclaimer: comfort eating/drinking or engaging in risky behaviors do not fit into this description.
Look for glimmers: it’s not uncommon for individuals to focus on what’s going wrong and miss all the good that’s around. Even if it’s small, I encourage you to highlight on the pockets of positive moments you experience; always but especially when you’re battling depression.
While these strategies seem great, they may feel inaccessible. If you’re experiencing doubt in your ability or uncertainty around how to implement these management skills/strategies, click below to schedule your FREE 15 minute consultation. In this time, you and I will discuss what our time working together might look like; giving you a peak into what life with minimal (to no) depression might look like.
Here’s to living a better life as your best self.
Brittany Squillace, MA, LMFT
Licensed Marriage & Family Therapist
Grief Counselor
