What is Depression?
Written by: Brianna Peed, Graduate Student Intern
So, you’re feeling sad and low… but it is different from any sad or low that you have felt before. This is heavier. It might feel like you are wearing a backpack full of rocks climbing uphill or even doing the simplest of tasks is equivalent to swimming against the current. You might be sleeping longer but have less energy and less interest in things you once enjoyed. Self-care might be put on the backburner, and it probably feels like things are never going to get better. Also, now that you think about it, you haven’t seen family or friends in a while, but who cares, it doesn’t feel like you are worthy of any of that good stuff anyway…
All of these thoughts, feelings, and behaviors are indicators that a depressive disorder is present. A misconception about depressive disorders is that it will be extremely obvious if you have one. In reality, many of the symptoms are gradual and can be confusing or scary to experience. Feeling down is something that everyone experiences but it can be frustrating and frightening when that low mood is long lasting and begins to interfere in daily functioning.
So, what can you do? Here are a couple suggestions:
Increasing Activity
Being active or going out to do something might feel like the last thing you want to do right now, but that is actually one of the factors that could be contributing to worsening depression. There are some ways to approach this that may make this more attainable and less exhausting. First, choose an activity that you enjoy and will be more likely to follow through with. Some examples are going for a walk, yoga, cleaning, drawing, playing music, baking/cooking, dressing up, or reading. Secondly, once you have chosen an activity, try to work on consistently implementing it. Some tips for that are starting small, making a plan, and including other people. Even a small amount of activity is better than none so if you start with 5 minutes of doing something, that is great! Schedule it into your day, set alarms, and create a routine to make it more of a habit for you. Include a friend or family member because it can make it more fun, but it can also help keep you accountable.
Socialize
Again, socializing is probably another one of the last things that you want to do, but social isolation may also be contributing to worsening depression. Foster existing relationships even if you have been distant. Begin to reach out, even if it is just a text or a call. Say “yes” to people when they ask you to do things. The temptation will be there to turn down the offer but challenge yourself to resist that urge. This is another area where starting small will help the process. Say yes to hanging out but make it clear you may only be able to stay for a little bit. It is likely that once you are there you will want to stay longer than you think.
Positive Thinking
Whether negative thinking is a symptom of depression, or it is one of the factors triggering the depression, it is often present. Negatives are magnified and the positives get minimized which leads to an overall negative outlook on your life and current situation. One of the ways to combat these negative thinking patterns is to intentionally focus on what is good. These good things can be as simple as your morning coffee tasted really good, or the weather is really nice, or you didn’t hit that one red light you always get stuck at. These little things often go unnoticed but bringing attention to them can increase positive feelings about life. Being intentional about incorporating gratitude or identifying positives throughout the day can help challenge the negative thinking patterns that are often magnified when depressed.
Seek Help
Whether this is professional help like a therapist or more personal help like a friend or family member just know you do not know to go through this alone. Asking for help or seeking help may be uncomfortable but know that it is a necessary step towards recovery. Being depressed does not mean you are weak or helpless, there are people who care, who will listen, and who can provide tools to help you regain control.
The first step is reaching out. We can Help.
Restoring Hope Counseling has multiple Therapists on staff with some who are able to take insurance, and some who are interns and provisionally licensed staff, who can provide counseling at a discounted rate. They all provide in Person or Telehealth sessions. Visit our “Meet our Team” page or contact us for further information to help you find the person who is the best fit for you.
