Understanding and Coping with Depression
Petru Ilie, Masters Level Clinician
Depression is a common and serious mental health condition that affects how you feel, think, and act. It can cause persistent feelings of sadness, loss of interest, hopelessness, and guilt. It can also interfere with your daily functioning, such as your work, school, relationships, and hobbies.
Despite sometimes being stigmatized in our society, depression is not a sign of weakness or a character flaw. It is a treatable illness that can affect anyone, regardless of age, gender, race, or background. In fact, according to the World Health Organization, more than 264 million people worldwide suffer from depression.
If you are struggling with depression, you are not alone. There are many ways to cope with depression and get the help you need. In this blog post, we will explore some of the causes, symptoms, and treatments of depression, as well as some tips and resources for coping with depression.
What Causes Depression?
There is no single cause of depression. It is usually the result of a combination of biological, psychological, and environmental factors. Some of the possible contributors to depression include:
Genetics: Depression can run in families, and some people may inherit a higher risk of developing depression from their parents or relatives.
Brain chemistry: Depression can affect the balance of chemicals in the brain, such as serotonin, dopamine, and norepinephrine, which regulate mood, motivation, and pleasure.
Hormones: Depression can be triggered by hormonal changes, such as during puberty, pregnancy, menopause, or thyroid problems.
Stress: Depression can be caused by stressful life events, such as trauma, loss, abuse, divorce, illness, or financial problems.
Oppression & systemic issues: Any cause of depression is not the individual’s fault, whether a wider systemic issue or individual hormonal imbalances. However, it’s important to recognize that oppression and other systemic and global issues can cause and influence depression.
Perspective: Depression is not caused by but can be influenced by certain traits or worldview beliefs, like low self-esteem, perfectionism, pessimism, or chronic negativity.
Medical conditions: Depression can be a symptom or a side effect of some medical conditions, such as diabetes, heart disease, cancer, chronic pain, or substance misuse.
What Are the Symptoms of Depression?
Depression can affect different people in different ways. However, some of the common signs and symptoms of depression include:
Emotional symptoms: Feeling sad, empty, hopeless, worthless, guilty, or helpless most of the time. Losing interest or pleasure in activities that you used to enjoy. Having frequent mood swings, irritability, or anger.
Cognitive symptoms: Having trouble concentrating, remembering, or making decisions. Having negative or distorted thoughts about yourself, others, or the future. Having suicidal thoughts or attempts.
Physical symptoms: Feeling tired, sluggish, or restless most of the time. Having changes in your appetite or weight. Having trouble sleeping or sleeping too much. Having headaches, stomachaches, or other pains that do not have a clear physical cause.
Behavioral symptoms: Isolating yourself from others, avoiding social situations, or neglecting your responsibilities. Losing interest in your appearance or hygiene. Engaging in harmful behaviors, such as drinking, smoking, or using drugs.
How Is Depression Treated?
Depression is a treatable condition that can be managed with the right care and support. The most effective treatments for depression are:
Therapy: Therapy entails working with a trained mental health professional to explore and understand your feelings, thoughts, behaviors, and embodiment, and to learn coping skills and strategies to deal with your depression. This can help you change your negative patterns and improve your mood and functioning. Psychotherapy can take various forms, like talk therapy or counseling, somatic therapy, dance/movement therapy, art therapy, and many others. There are also broader holistic wellness approaches adjacent to therapy that can be used as a complement for building wellbeing.
Medication: Medication, such as antidepressants, can help balance the chemicals in your brain and reduce the symptoms of depression. There are different classes of antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), or tricyclic antidepressants (TCAs), that work in different ways and have different side effects. Your doctor can help you find the best medication for you, and monitor your progress and response to the treatment.
Lifestyle changes: Lifestyle changes, such as eating a healthy diet, exercising regularly, getting enough sleep, reducing stress, implementing mindfulness, strengthening your social support network, and avoiding alcohol and drugs, can also help you cope with depression and improve your overall well-being. These changes can boost your mood, energy, and self-esteem, and prevent or reduce the risk of relapse.
How Can You Cope with Depression?
In addition to seeking professional help, there are some things you can do to cope with depression and make yourself feel better. Here are some tips and resources for coping with depression:
Reach out to others: Depression can make you feel isolated and lonely, but you don't have to go through it alone. Reach out to your family, friends, or other people who care about you, and let them know how you feel and what you need. You can also join a support group, online or in person, where you can share your experiences and feelings with others who understand what you are going through.
Do something you enjoy: Depression can take away your interest and pleasure in the things you used to love, but you can still try to do something that makes you happy or gives you a sense of accomplishment. It can be something simple, like reading a book, listening to music, watching a movie, playing a game, or gardening. Or it can be something more challenging, like learning a new skill, taking a class, or volunteering for a cause. Whatever it is, try to do something that you enjoy every day, even if you don't feel like it at first.
Practice gratitude: Depression can make you focus on the negative aspects of your life, but you can also try to appreciate the positive things that you have. Practicing gratitude can help you shift your perspective and recognize the good things that you may take for granted. You can start by writing down three things that you are grateful for every day, such as your health, your family, or your pet. You can also express your gratitude to others, by saying thank you, giving a compliment, or sending a card. Practicing gratitude can make you feel happier, more optimistic, and more connected to others.
Seek help when needed: Depression can be a serious and life-threatening condition, especially if you have thoughts of harming yourself or others. If you ever feel that way, don't hesitate to seek help immediately. You are not alone, and there are people who can help you. You can call or text the Suicide and Crisis Lifeline at 988. These services are available 24/7, free, and confidential.
Bigger issues at play: While these are individual strategies, ultimately systemic and global causes and influences on depression require community care and macro-level interventions.
Take a Step Toward Healing
Depression is a common and serious mental health condition that can affect anyone, at any time. However, depression is not a hopeless situation. There is no need for shame and no place for stigma surrounding it. There are many ways to cope with depression and get the help you need, and a spirit of self-compassion can go a long way on this path to healing.
You have already taken a great step toward wellbeing by reading this blog. Another step could be choosing one piece of information or coping strategy that resonated with you and acting on it. And if you would like the support of mental health professionals on your journey, our compassionate and skilled therapists would be happy to work with you. At the time of this writing, we have openings at affordable sliding-scale therapy rates - reach out for a free consultation by emailing contact@katie-bellamy.com or booking a consultation call here.
