Lifting the Fog: Understanding and Coping with Depression
The thing is, depression is more than just feeling sad - it's a heavy fog that wraps itself around your life, turning everything from vivid color to grayscale, sapping your energy and making even the simplest of the things seem completely impossible. If you’re feeling stuck in this relentless low mood, it’s important that you know you’re not the only one, and, most importantly, you can get better. Moreover, this is not a sign of weakness; it is a true illness and a real thing, which is treatable, and understanding it is the first step toward wellness.
What is Depression, Really?
Depression, or Major Depressive Disorder, is a mood disorder characterized by feelings of sadness or lack of interest in previously pleasurable activities lasting at least two weeks at a time. It affects the emotional self, mental self, and behavioral self, which may contribute to many psychological and physical consequences. And it is not an issue of willpower or a character defect.
Common symptoms can include:
Sadness or Irritability: Depressed, empty, or irritable mood, which can last most of the day, nearly every day.
Diminished Interest or Pleasure in Almost All Activities (Anhedonia): Not pursuing things you once found pleasurable, and difficulties feeling enjoyment in most or all activities.
Appetite or Weight Change: Weight changes, gain or loss, without effort; changes in appetite.
Sleep-related problems: Including insomnia (difficulty falling asleep), hypersomnia (sleeping too much), or sleep that is not refreshing.
Fatigue or Lack of Energy: Persistent tiredness or feeling lethargic even after sleeping, and not wanting to perform usual day-to-day activities.
Worthlessness or Guilt: Excessive guilt or feeling like you’re worthless or a failure.
Inability To Concentrate: Inability to focus, remember or make decisions.
Psychomotor Agitation or Retardation: Pacing, fidgeting with objects, difficulties sitting still. In contrast, you may find yourself speaking or moving so slowly others take notice.
Thoughts of Death/Suicide: Thoughts of death, possibly to include suicidal thoughts (if this happens you must seek immediate help).
The Roots of the Fog: What Is the Cause of Depression?
The causes of depression are multiple and do not have a single cause:
Brain Chemistry: Unstable levels of neurotransmitters such as serotonin, norepinephrine, and dopamine can interfere with the regulation of mood, sleep, and appetite.
Genetics: Having a family history of depression can increase vulnerability.
Life Events: Stressful or traumatic events, including death, major life changes, long-term stress, abuse or prolonged illness, can bring about depression.
Medical Problems: Long-term health problems like chronic pain syndromes or thyroid problems can make symptoms of depression worse.
Drugs/Medications: Some drugs or medications cause feelings of depression if it is abused or misused.
Finding Your Sunshine: Practical Tips for Coping
Seeking professional assistance is key, but there are also a number of self-help activities that can bolster therapy and medication, helping with symptom management and resilience:
Take Care of Yourself (Even in Little Ways): If motivation is low, start small. Sometimes all it takes is a short walk, a healthy snack, or listening to a favorite song to change your mood. Gradually increase your efforts.
Create a Routine: Depression loves chaos. Establishing a set daily routine that includes when you wake up, go to sleep, eat, and do activities, helps maintain a sense of normality and order.
Soft Exercise: Just moving the body, even a little bit, through physical exercise can help release endorphins which in turn can help change a person’s mood. Find movement that you enjoy, such as walking, stretching, or dancing.
Feed Your Body: Focus on well-balanced nutrition. Some foods can make you feel better by positively influencing mood and brain health, while processed food has the potential to depress your mood. Stay hydrated.
Connect (Even If You Don’t Feel Like It): Depression can bring isolation. Try to connect with people you trust, even if only for a short chat. One of the most potent remedies may be social connection.
Practice Mindfulness or Relaxation: Skills such as deep breathing, meditation, or using progressive muscle relaxation can calm the nervous system and bring you more into the here and now, reducing negative thinking.
Minimize Negative Input: Be mindful about how much news, social media or negative self-talk you are consuming. Protect your mental environment.
Participate in Enjoyable Activities: Participate in activities you once found pleasurable, even if you no longer enjoy them. This may help to jump-start your brain’s reward system. It also gives yourself the opportunity to feel something rather than the “nothing” and emptiness we typically experience with depression.
Pushing Through: The Power of Professional Support
If depression symptoms are persistent, severe, or significantly impacting your daily life, seeking professional help is a courageous and vital step. Therapy provides a safe, confidential, and non-judgmental space to:
Understand your Depression: Understanding Learn what causes your own depression, the nature of your depression, and ways to overcome it.
Learn Coping Skills: Get tools to cope with symptoms and difficult emotions.
Process deeper issues: Address trauma, loss, relational problems, and any other factors that are feeding into your experience.
Resilience Building: Increase your inner capability to deal with future stressors and understand your warning signs for an impending depressive episode—enabling you to act proactively to minimize the impact of depression symptoms.
At Summit Mental Wellness, I offer supportive, personalized care for people who are struggling with depression. I integrate person-centered strategies, interpersonal insight, cognitive-behavioral interventions to provide you with the tools you need to heal and thrive. You don’t have to carry this burden by yourself.
If you are struggling with depression, know that hope and healing can be yours. Contact Summit Mental Wellness today to start your journey to a better tomorrow.
