October 2022: It's National Depression Education and Awareness Month
So many misconceptions are thrown around about what depression is and why we experience the symptoms.
Depression is so much more than just feelings of sadness (and other similar emotions). It is a complex brain condition that is difficult for even scientists to understand.
While there can be several causes of depression, it is usually diagnosed using the basic signs.
Where cancer and similar conditions are defined as where they are in the body, depression is classified by the symptoms, and how you are feeling, thinking, and behaving. There is no literal physical test for depression; these symptoms are the defining factors.
A little disclaimer about this article: This article is not a substitute for therapy. Nothing in this article qualifies as a diagnosis, and if you are experiencing these things, reach out to a licensed mental health professional. Additionally, just because you experience some of the following does not necessarily mean that you have depression. We encourage you to reach out to a licensed mental health professional to help you assess whether or not you have depression.
Common Symptoms of Depression
While there are a few different types of depression diagnoses, they include the same symptoms. Depression can last as little as a few days to as long as years. This is why it is important to speak to a licensed mental health professional so they can assist you in determining the type of depression you might be experiencing.
Some of the most common symptoms of depression are as follows (according to the Diagnostic and Statistical Manual of Mental Disorders 5 {DSM 5}):
Depressed Mood:
Perhaps the most obvious and well-known symptom of depression is a depressed mood.
You may be wondering why this is even on the list, with how obvious it is. That’s exactly why we need to talk about it. A depressed and lowered mood is one of the tell-tale symptoms of depression, and should never be overlooked.
Loss of Interest in Activities You Once Enjoyed:
Reduced interest in the things that you once enjoyed is also a symptom of depression. You become less likely to want to go out and do things and just want to stay in bed forever and never get up.
Or maybe this extreme does not apply to you, and you just lose interest sometimes. Either way, this can be a warning sign of depression and should be taken as such.
Change in Weight:
Any significant weight change can point to depression, whether it is a gain or a loss. This can be due to a dangerous trend of overeating or not eating enough, and it can be extremely dangerous to those experiencing it.
For some people, food can become a coping strategy. You may find yourself eating more or grazing more often in order to try to soothe your feelings. On the opposite end, your body may also feel like it doesn’t want food.
Problems with Sleep:
Having a hard time falling asleep can also be a symptom of depression. If you lie awake for nights on end tossing and turning without any hope of sleeping, this may be a sign that you have it.
And if, when you fall asleep, you can’t stay asleep for more than a few hours without inevitably waking up, that can also be a similar case.
Fatigue:
Fatigue can also result from the symptoms above. Feeling drowsy and beat more times than not can be a symptom of depression. Also, fatigue can present itself as not having the energy to do things that need to be done. Fatigue can also present as a lack of emotion or apathy.
Feelings of Worthlessness:
Feelings of worthlessness and feeling like you are not enough (i.e. good enough, pretty enough, skinny enough, smart enough, etc.) can take a massive toll on us and on our mental health.
Many of us struggle with feelings of worthlessness, but we don’t always talk about it. We live in a world that has set a standard of what it looks like to be a “good” person. It can be very hard to meet that standard.
Problems with Concentration:
In addition, problems with concentration and indecisiveness can emerge from these feelings. Another thing to note about the symptoms of depression is that they can snowball very quickly. We can see that in this case, the symptoms tend to cause more.
Thoughts of Suicide:
The most extreme symptoms of depression are suicidal ideation and actions. If you or someone you know is experiencing suicidal ideation, please seek help immediately.
Tips for Reducing Depressive Symptoms
While therapy can be helpful in reducing depressive symptoms, the work needs to continue at home. Here are some tips to help manage depression outside of the therapy room:
Get Moving:
Try to get out and move as much as you can. Even if you aren’t doing anything drastically athletic, it's still good to go for walks with your dog or play catch in the backyard.
Get Your Vitamin D:
With this comes getting some sunlight. It is obviously more beneficial to our bodies and brains than artificial lighting situations, and you may find that it makes you feel better as well.
Sunlight also naturally provides us with Vitamin D and healthy doses of serotonin to make us feel our best. Being out in the sun also betters the sleep that we get later in the day.
Decrease Screen Time:
Lower the screen time that you expose yourself to. The more time we spend on devices, the more we expose ourselves to light. As stated above, natural light is much better for us than artificial light, especially that created by screens. Lastly, be sure to limit screen time right before bedtime. The light from the screen can send a message to your brain that it is daytime and not time to sleep. That’s counterproductive!
Improve Sleep Hygiene:
Work to improve your sleep hygiene. Try to only go to sleep in your room, not random places throughout the house or apartment. Having a set sleep schedule is also vital, have a general time that you go to sleep and wake up each morning, and a certain amount of hours that you strive to sleep for.
Be Intentional About Your Thoughts:
Focus your thoughts on the tasks at hand. Choose what YOU want to be thinking about instead of letting your thoughts wander, and try to keep it positive and focused on what makes you happy.
Do Yoga:
Try out yoga or something similar (like meditation). These are good for clearing your mind and keeping the focus on tasks that you are doing.
Smile:
Though this may seem silly and like a futile attempt at looking happier than you are, it can actually really help. With this, you smile TO BE happy, not necessarily smiling BECAUSE you are happy. A small smile can go a long way in making you feel better in the moment.
Start Depression Treatment in Overland Park, KS with JS Therapy Group:
If you or a loved one have experienced any of the symptoms of depression, you don’t have to try to manage it alone. The therapists at JS Therapy Group can help find ways to reduce and manage your depressive symptoms. Just follow these steps:
Meet with one of our depression treatment counselors
Be on the path to feeling happier again.
Additional Services Offered at JS Therapy Group:
We offer quite a few different services in addition to treatment of depressions. Other services offered include couples and marriage counseling, premarital counseling, trauma and PTSD treatment for children, play therapy/ therapy for children, teen therapy, family therapy, anxiety treatment, and trauma/PTSD treatment. In addition to these services, we offer groups, classes and workshops for couples. We also offer professional consultations and supervision opportunities. If you can’t make it to see one of our therapists for in-person counseling, consider online therapy in Kansas to meet your mental health needs. Contact us to get started or click on one of the links to learn more.