Do you feel unmotivated, lack of energy, tired, or uninterested in activities that you used to enjoy? It is estimated that up to 1/3 of the country experiences clinical levels of depression at some point in their lives; the psychology community refers to depression as the “common cold” of mental health, as it is so prevalent.
Depression can be brought on by a specific event of can come out of nowhere. Feelings of depression are experienced on a spectrum, like with anything else, and can range from intermittent moments of feeling down to complete functional impairment and suicidality.
Some of the most common symptoms of depression are:
Feeling excessively down or blue for prolonged periods of time
Lack of interest in life or previously enjoyable activities like music, sex, food, or socializing
An urge to withdraw and isolate from others
Low motivation and energy, questions like “what’s the point”, desire to “give up”
Sleep disturbance, including insomnia or sleeping a lot and still feeling tired
Appetite disturbance, either over-eating or having little to no appetite at all
Feelings of worthlessness, feeling like a burden, or feeling constant guilt
Difficulty focusing and concentrating, inability to make decisions
Either agitation, restlessness, and irritability, or apathy and feelings of sluggishness
Weight loss or weight gain
Feelings of being defective, “too much”, “not enough”, or incompetence
Recurrent thoughts of death, self-harm
For many of those struggling with depression, reaching out for help can feel overwhelming and daunting. Depression might be telling you that you will always feel this way, that it’s your fault that you feel this way, that you should figure it out on your own, and that nothing will work. Please know that this line of thinking is the depression talking, and that everyone deserves help and support in difficult times.
Depression is typically cyclical, and will generally eventually go away on its own in 3-6 months; however, that is a long time to feel stuck and hopeless, and when left untreated, typically returns after another several months. The good news is that because depression is so common, it has been studied extensively, and there are several forms of evidence-based treatments that have been shown to be incredibly effective. Research indicates that ~90% of people with depression respond well to treatment, and almost everyone reports gaining some relief from their symptoms.
Detailed here are some of the modalities of therapy for depression:
Cognitive Behavioral Therapy (CBT) for depression is a structured and goal-oriented treatment, involving identification, challenging, and restructuring negative thought patterns and beliefs that keep you stuck, as well as gathering data around how you are living your life, identifying behaviors that will promote feelings that of accomplishment, pleasure, and happiness.
Psychodynamic Therapy for depression involves building insight into early life experiences, the narratives that have been developed, and how those have contributed to the onset and maintenance of depression. Dynamic therapy for depression helps you understand the roots of your behaviors, thoughts, and feelings, and move towards long-lasting peace.
Relational Therapy for depression often delves into early relationships, especially those with primary caregivers, which can provide insights into the development of relational patterns, and connects past experiences with present relationships. By understanding the influence of the past on current dynamics, individuals can work towards breaking unhelpful patterns and creating positive changes.
Acceptance and Commitment Therapy (ACT) for depression involves learning how to accept and find compassion for ourselves and our pain, as well as how to lead our lives based on what is important to us in life, as opposed to based on the behavioral urges that arise from thoughts and feelings (e.g. choosing to socialize because we value our relationships as opposed to giving into urges to isolate).
Mindfulness-Based Therapy for depression encourages individuals to observe their thoughts without getting entangled in them, which involves developing a detached awareness of thoughts, allowing them to come and go without becoming overwhelmed or reactive. The practice of mindfulness helps individuals cultivate present-moment awareness. By focusing on the current experience, individuals can reduce rumination about the past or excessive worry about the future, which are common features of depression.
Behavioral Activation (BA) specifically targets behaviors associated with depression. It involves identifying and engaging in activities that bring a sense of accomplishment and pleasure, helping individuals break the cycle of avoidance and withdrawal
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