Holistic Tips for Healing Your Depression
By Melody Wright, LMFT
There’s a certain kind of heaviness that’s hard to explain.
It’s not always sadness.
It’s not always tears.
Sometimes, it’s just a sense of moving through your day with the volume turned down.
A mind full of fog and a body that feels like it’s made of stone.
As a therapist, I’ve worked with many people who’ve carried this invisible weight, often for years.
They don’t always name it as depression at first.
It might come out as “burnout,” or “being off,” or “not feeling like myself lately.”
But beneath the surface, their bodies are telling a different story.
“What I’ve come to understand through somatic therapy is that depression isn’t just a state of mind; it’s a nervous system response.”
It’s not always dramatic or obvious, but rather something that becomes a part of your day-to-day life and settles into your body.
In this blog, I want to offer another lens. A more embodied one.
A way to begin making sense of the quiet weight you might be carrying, and how your body might be asking for support.
Understanding Depression as a Whole-Body Experience
Culturally, we tend to think of depression as being very emotional.
We expect sadness, crying, and withdrawal.
And sometimes, that’s part of it.
But many of the clients I work with don’t necessarily feel sad; they feel detached.
What we often miss is that depression doesn’t always feel like pain.
Sometimes it feels like distance and disconnection.
Almost like a slow drift away from the things that once felt meaningful, until everything feels muted and out of reach.
Depression can stem from a nervous system that has been in survival mode for so long, it no longer has the energy to mobilize.
It shuts down, in a sense, and it’s not because you don’t care, but it’s because you’re drained.
This is the kind of depression I see most often.
And it’s the kind that rarely gets talked about.
What is the Body-Based Side of Depression?
When I look at depression through a body-based lens, I don’t just see a cluster of symptoms; I see a system trying to protect itself.
A body that has been overwhelmed, overextended, and over-adapted for so long that it finally had to power down.
This isn’t weakness. It’s protection.
The nervous system is always working on your behalf. When it senses that the environment isn’t safe enough for connection or expression, it enters a state of conservation.
You stop caring.
You stop reaching out.
You stop feeling.
Not because you stopped trying, but because your body did what it had to in order to keep you safe.
When we stop framing this as a personal failure and start viewing it as a physiological response, a new kind of compassion becomes possible.
How Depression Can Hide in Everyday Life
Depression often goes unnoticed, especially if you’re high-functioning, organized, or used to looking “put together” on the outside.
The symptoms blend in and are rationalized. And often, they become part of your identity.
If you grew up in a place where it wasn’t safe to share how you felt, you might have learned to bottle everything up. That kind of emotional storage can quietly turn into depression.
If you would like to learn more about how to recognize and process your emotions, check out our blog, How to Recognize & Process Emotions When You Were Never Taught How.
You may even find yourself saying things like:
“I’m just not a very emotional person.”
“I’ve always needed a lot of sleep.”
“I’m not the type to get excited about things.”
As a therapist, when I slow down with someone and we begin to explore their experience through the body and not just their thoughts, a deeper layer often emerges.
One that says: “I don’t remember the last time I felt alive.”
“I miss myself, but I don’t know how to get back.”
That’s where the work begins.
What Are The Signs of Depression?
Here are a few ways I’ve seen depression show up in clients’ lives, ways that are often overlooked or misread, especially when the body is stuck in a state of freeze:
1️⃣ Flatness in the face or voice
You may feel like it takes effort to express emotion. This is your body’s way of conserving energy, even in your facial muscles.
2️⃣ Slowness in movement or speech
Everything feels slowed down. Not because you’re tired, but because your system has hit “low power mode.”
3️⃣ Digestive issues or lack of appetite
Your body deprioritizes digestion when in a depressed state. You might forget to eat or feel full quickly. Eating becomes a task instead of a pleasure.
4️⃣ Cognitive fog or blankness
Not just forgetfulness, but moments where it feels like your brain goes offline. You stare at a wall. You may find yourself rereading the same sentence or losing time.
5️⃣ Difficulty connecting with others
It’s not that you don’t care. You might deeply want connection with others. But you may feel like there’s a wall or an invisible barrier that keeps you from reaching out or feeling close.
6️⃣ Emotional detachment
Not feeling moved by things that used to matter, like music, nature, intimacy, and spirituality. You notice the absence, but can’t bring it back.
7️⃣ Persistent internal pressure to be “better”
This one is subtle but can feel overwhelming. You might constantly shame yourself for not feeling more, doing more, trying harder, even as you struggle to get through the day.
Each of these is a signal from your system. Not a flaw to fix, but an invitation to listen.
Body-Based Tips For Managing Depression
When you're living with depression, even the idea of doing something to feel better can feel overwhelming. That’s why I don’t offer quick fixes or high-effort routines.
Instead, consider starting with small, body-informed practices that meet you where you are.
These are tools I’ve used with clients (and sometimes in my own life) to begin shifting out of the shutdown state that depression often brings. These tips are not about forcing change but rather about slowly reawakening connection, energy, and aliveness in the body.
Here are a few to try that make a difference:
1️⃣ Start by Noticing What’s Here
Instead of pushing through or distracting yourself, try gently checking in with your body.
What are you feeling in your chest, stomach, or jaw? Is there tightness, pressure, or numbness?
Even naming sensations like “I feel heavy” or “My chest feels tight” helps your nervous system begin to process rather than store what you're experiencing.
🌀 This isn’t about fixing. It’s about noticing, without judgment.
2️⃣ Create Rhythms, Not Routines
Depression often disrupts your ability to stick to structured plans, and trying to follow strict routines can trigger shame when you “fall behind.”
Instead, try creating rhythms: small, repeatable actions that support your body:
Opening a window first thing in the morning
Drinking water before coffee
Lighting a candle at night to signal rest
🌀 Rhythm regulates. Your nervous system responds to patterns more than pressure.
If you would like to learn more about how to build a gentle rhythm, check out our blog, How to Build a Daily Routine to Support Overwhelm.
3️⃣ Include Movement…but Make It Gentle
You don’t need a workout. You need movement that signals safety to your body. Try:
Rolling your shoulders slowly
Rocking side to side while seated
Dance to your favorite song, music can create different emotions for us
Even just stretching or swaying to soft music helps interrupt the freeze response that often underlies depression.
🌀 When the body starts moving, emotion and energy often follow.
4️⃣ Connect Through Sensation
Depression can flatten sensations. One way to slowly reconnect is by inviting the senses back online:
Run your hands under warm or cool water
Press your feet firmly into the ground and notice the texture under them
Hold something textured, weighted, or comforting (a stone, a cozy blanket, a warm mug)
🌀 Sensation brings you back to the present moment.
5️⃣ Give Yourself “Permission to Pause”
Instead of pushing through the fog, what happens if you actually pause and rest, without needing to earn it?
Sometimes, setting a timer for 10 minutes of intentional stillness (not scrolling, not zoning out, just being) can help your system reset.
🌀 Depression often demands rest. Giving it willingly, rather than resisting it, can feel radically different.
6️⃣ Let in a Little Bit of Support
Connection can feel like too much, but total isolation rarely helps. Try starting with low-effort ways to let support in:
Listening to a voice or song that soothes you
Sitting quietly with someone, even without talking
Reaching out to a therapist for support
🌀 Support doesn’t have to be deep to be meaningful; it just has to feel safe enough.
What is the Best Therapy for Depression?
Talk therapy can be powerful. It gives language to your experience, insight into your patterns, and support from someone who cares.
But if you’ve tried therapy before and felt like it didn’t touch the part of you that’s hurting, it’s not because you failed. It may be because the work never included your body.
“Depression isn’t only in your mind or your emotions; it can live in your body, too, but that’s something that isn’t talked about enough.”
Depression can impact how you breathe, how you sit, how you digest, and how you respond to your environment.
So it makes sense that healing also needs to include your body.
We may be biased, but this is why Somatic and Holistic Therapy is the best type of therapy for depression.
Somatic and holistic therapy offers something different:
🌱 Gentle practices to reconnect you with sensation
🌱 Nervous system education to help you understand your experience
🌱 Movement, breath, and grounding in session to support regulation
🌱 Permission to go slow and to go with your body, not against it
We’re not trying to “snap you out of it.” We’re working to bring you back into a relationship with yourself, your body, and your life.
Final THOUGHTS
If you’ve been carrying this quiet weight, I want you to know: you’re not broken.
Your symptoms are not signs of failure; they’re signs of your body’s resilience.
They’re messages from a system that has done everything it can to protect you.
Depression is not just something to treat. It’s something to tend to with presence, with curiosity, and with care.
Somatic therapy is one way of doing that.
Not by fixing you, but by helping you come home to yourself again.
If that feels like something you’re ready for, we’d be honored to support you at Life By Design Therapy™.
This Weeks Affirmations
I can begin again as many times as I need to.
My worth is not measured by my energy, output, or mood.
I am allowed to ask for help, even when I don’t have the words.
Feeling disconnected doesn’t mean I’m alone. Connection is still possible.
I am allowed to rest, even if I don’t feel like I’ve earned it.
Additional Resources
**If you’re interested in learning more about ways to support and heal depression, check out these books below:
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
Winter Blues vs. Seasonal Depression: Key Differences and How to Cope Effectively
By Melody Wright, LMFT
The air is crisp, the leaves are long gone, and the days seem to end before they’ve even begun.
You’ve swapped sunny afternoons for gray skies and cozy blankets, but somewhere in this seasonal shift, you start to feel... different.
Less motivated, more irritable.
Maybe you’re staying in bed longer or dodging social plans that once lit you up.
If this feels familiar, you might be wondering, What’s happening to me?
Let’s see if I can help answer that looming question, and most importantly, let’s talk about what you can do to feel better.
Can The Season Really Shift My Mood?
First, you’re not imagining it.
The shorter days and reduced sunlight in the fall and winter months can have a real impact on your body and mind.
Did you know that sunlight helps regulate your internal clock, mood, and even energy levels?
When there’s less of it, combined with colder weather keeping you indoors, it can leave you feeling a little “off”.
This shift can look different for everyone.
For some, it’s a mild case of the “winter blues,” where you feel a little sluggish but can still power through.
For others, it develops into Seasonal Affective Disorder, which is more commonly known as Seasonal Depression.
Surprisingly, this is actually a form of depression that can significantly impact your life.
What is the Difference Between Winter Blues & Seasonal Depression (SAD)?
The winter blues are usually tied to something specific like holiday stress, financial burdens or feeling homesick.
It’s an adjustment, but not one that should feel overwhelming.
You might be groaning about the weather or fantasizing about summer, but you’re still able to function and get through your day.
So what are the signs you should look out for?
Winter Blues are common and tend to show up as:
Feeling a bit more tired or irritable than usual.
Preferring cozy nights at home over big social outings.
Struggling to stay as productive or motivated.
Possible changes in sleep patterns
It's completely normal to experience some shifts with a change in the seasons. These feelings should only last for a short time and can be easily managed with self-care and a dash of compassion.
Seasonal Depression or Seasonal Affective Disorder (SAD), on the other hand, can be more serious.
It’s not just feeling “off”, it’s an actual clinically recognized condition.
According to the DSM-5 (the manual therapists use to diagnose mental health conditions), SAD is a form of depression with a seasonal pattern.
If you’re struggling with Seasonal Affective Disorder you might experience…
Persistent sadness or low mood that doesn’t go away.
Loss of interest in things you normally love.
Sleeping too much (or struggling to sleep at all).
Changes in appetite (hello, carb cravings) or even significant weight loss.
Fatigue or low energy that feels impossible to shake.
Difficulty concentrating.
Feelings of hopelessness or even thoughts of self-harm.
So what is the key difference?
With Seasonal Affective Disorder, these symptoms interfere with your daily life including your work, relationships, and possibly, the ability to take care of yourself.
On the other hand, the Winter Blues is short-term and you can function normally throughout your day.
How Do You Know When It’s Time to Get Help?
You might be wondering: Where’s the line between “just a tough season” and something I need help with?
I’m glad you asked.
Here are a few signs it’s time to reach out to a licensed professional:
Your mood feels heavy or hopeless for more than 2 weeks.
You’re withdrawing from people or activities that usually bring you joy.
You’re struggling to function. Whether that’s keeping up at work, maintaining routines, or connecting with loved ones.
You feel stuck, like no matter what you do, you can’t pull yourself out of it.
If this sounds like you, know this: you don’t have to go through it alone.
Meeting with a therapist can help you understand what’s happening and guide you toward relief.
What Are Some Coping Strategies for Winter Blues and Seasonal Affective Disorder?
Whether you’re navigating a seasonal slump or managing S.A.D., there are steps you can take to feel better. Here are some tips to help you through:
1. Chase the Light
Did you know that daylight is one of the most powerful tools to combat low mood during the colder months?
Try to spend time outdoors during the brightest part of the day, even if it’s cloudy.
Something as simple as a short walk can make a difference. You can even bundle up with your favorite warm beverage to make your walk cozy if it’s chilly outside.
At home, keep your blinds open and sit near windows whenever possible to soak in natural light.
Of course, if sunlight feels elusive, consider using a light therapy box. These lights mimic natural sunlight and have been shown to help regulate mood and energy levels.
2. Keep Moving
I know this can be a challenging one when you’re feeling down, and that’s okay.
Exercise isn’t just good for your body; it’s a powerful way to boost your mood and energy.
Whether it’s yoga or a full workout, movement releases endorphins, which can help lift your spirits.
Remember you don’t have to go all out, even gentle activity can make a noticeable difference.
Plus, regular movement can help improve sleep quality, which often takes a hit during this time of year.
3. Stay Social
When the urge to hibernate sets in, it can be easy to retreat from friends and family, but staying connected can be a vital lifeline for you during this time.
Human connection helps counteract feelings of loneliness and keeps you engaged with the world around you, which can be a huge mood booster.
Try reaching out to loved ones, even if it’s for a casual chat or a coffee date.
4. Stick to a Routine
The disruption of routines, whether it’s irregular sleep patterns or inconsistent meals, can exacerbate mood swings.
Try to establish a steady daily rhythm that includes regular wake-up and bedtime hours, balanced meals, and time for self-care.
This structure can provide stability and a sense of normalcy, even when everything outside feels unpredictable.
5. Nourish Your Body and Mind
Did you know that what you eat can directly influence how you feel? It’s always beneficial to aim for balanced meals to help sustain your energy throughout the day.
Listen to your body and eat foods that make you feel good physically and not weighed down or sluggish.
It’s also important to support your mental well-being.
Consider activities that help you decompress, like journaling, meditation, or simply setting aside time to read or enjoy a favorite hobby.
6. Seek Professional Support
Sometimes, coping strategies aren’t enough on their own, and that’s okay.
If your symptoms feel overwhelming or persist despite your efforts, reaching out to a mental health professional can provide the support you need.
Therapy can equip you with tools to manage symptoms, and in some cases, medication may be recommended to address the more severe effects of Seasonal Affective Disorder.
Final Thoughts
If the darker months are weighing on you, know that it’s not a reflection of your strength or resilience.
Seasonal changes affect close to 380 million people every year, and there’s no shame in feeling the effects.
What’s important is recognizing how you feel and taking steps, big or small, to prioritize your mental health.
This winter, be kind to yourself. Rest when you need to, connect when you’re able, and remember: brighter days, both literally and figuratively, are ahead. ☀️
This Weeks Affirmations
It’s okay to ask for help when I need it; support is a strength, not a weakness.
I am not defined by the challenges I face during this season.
My worth is not tied to my productivity or energy level.
I choose to focus on what I can control, one moment at a time.
I am allowed to feel what I feel without judgment.
Additional Resources
**If you’re interested in learning more about navigating depression check out these books below:
The Depression Cure: The 6-Step Program to Beat Depression without Drugs by Stephen S. Ilardi
The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
Unmasking Seasonal Depression: Are You At Risk?
by Melody Wright, LMFT
As the seasons change, some of us might find our spirits taking a dip along with the temperature. For many, this shift ushers in the excitement of holidays, warm drinks, and snug evenings by the fire. But for some, this seasonal transformation brings with it a subtle yet profound change in mood – the onset of Seasonal Affective Disorder (SAD). Otherwise known as Seasonal Depression.
Have you ever wondered why the season's magic doesn't quite reach everyone? Through the advocacy for mental health awareness, the term seasonal depression is becoming more prevalent. But what is seasonal depression? Why does it happen? Who does it affect?
In this blog, we will dive into what seasonal depression is, who it affects, and ways to support yourself if you find yourself struggling.
Understanding Seasonal Depression
Seasonal depression typically follows a pattern, with symptoms emerging and receding at the same time each year. The most common form of seasonal depression occurs during the fall and winter months when sunlight is in shorter supply. The primary culprit behind seasonal depression is believed to be reduced exposure to natural sunlight. Did you know sunlight plays a crucial role in regulating our circadian rhythm or internal body clock, as well as influencing the production of serotonin, which is a “feel good” hormone released by the brain? The winter months, with their shorter days and diminished sunlight, can disrupt this delicate balance, leading to a cascade of physiological and psychological effects.
So are there people who are more susceptible to Seasonal Depression? The answer is yes. Let's talk about it…
Location: If you live farther from the equator, where daylight duration varies more significantly between seasons, the more at risk you are to encounter season depression.
Age and Gender: Seasonal depression can affect people of all ages, but it is more common in younger adults. Women, also, are diagnosed with seasonal depression more frequently than men.
Family History: If one of your family members has been diagnosed with depression or other mood disorders it may increase your susceptibility to seasonal depression.
Pre-existing Mental Health Conditions: If you have a history of other mental health conditions you may find your symptoms exacerbated during specific seasons like fall and winter.
10 Tips for Seasonal Depression Self-Support
When you are struggling with any type of depression, it can feel like an uphill battle. Implementing self care practices are essential to coping, however, finding what works for you can be a challenge in itself. We want to help you alleviate the decision fatigue with these 10 tips.
Light Therapy:
Light therapy, also known as phototherapy, involves exposure to a bright light that mimics natural sunlight. It can help regulate circadian rhythms and boost mood. Spending 20-30 minutes in front of a light box each morning can be an effective way to combat seasonal depression. You can find light boxes sold on Amazon.
Regular Exercise:
Engaging in regular physical activity has been shown to alleviate symptoms of depression. Exercise releases endorphins, the body's natural mood lifters, and helps improve overall well-being. Even a walk outdoors can make a significant difference.
Maximize Natural Light Exposure:
Make a conscious effort to spend time outdoors during daylight hours. Open curtains and blinds to let natural light into your home or workspace. If you work at home try position yourself or work area near windows to maximize exposure to natural light.
Social Connection:
Stay connected with friends and family. Seasonal depression can lead to social withdrawal, so make an effort to maintain social connections. Whether it's a phone call, video chat, or coffee with a friend, social support is vital for emotional well-being.
Mindfulness and Meditation:
Practices such as mindfulness meditation, and deep breathing exercises can help reduce stress and improve mood. These techniques can be incorporated into daily routines to promote relaxation.
If you’re interested in learning more about this, you can download our free ebook, The Mind-Body ToolKit.
Establish a Consistent Sleep Routine:
Maintain a regular sleep schedule by going to bed and waking up at the same time each day. Quality sleep is essential for mental health, and a consistent sleep routine can positively impact mood.
Implement a Daily Routine:
Establishing a routine can provide structure and predictability which can counteract the internal chaos we might feel when in a depressive state. This tip is particularly crucial for those grappling with seasonal depression, as the changing seasons can disrupt the body's internal clock.
Set Realistic Goals:
Break down tasks into smaller, more manageable goals. Setting realistic and achievable objectives can provide a sense of accomplishment and boost self-esteem, counteracting feelings of helplessness.
Express Yourself Creatively:
Engage in activities that allow for self-expression and creativity, whether it's writing, drawing, painting, or playing a musical instrument. Creative outlets can serve as a therapeutic way to process emotions.
Get Professional Support:
If seasonal depression is significantly impacting your daily life, consider seeking professional help. Having a therapist can provide guidance, support, and therapeutic interventions tailored to your specific needs. Cognitive-behavioral therapy (CBT) and other evidence-based treatments can be effective in managing seasonal depression.
Final Thoughts
Seasonal depression is a complex interplay of biological, environmental, and psychological factors that can significantly impact your quality of life. Recognizing the signs and understanding who is at risk is the first step toward to managing your depression in a healthy way. By incorporating coping strategies, those affected by seasonal depression can navigate the changing seasons with resilience and improved mental well-being. If you are struggling with seasonal depression, seeking professional guidance can be a step forward to healing. Our therapists here at Life By Design Therapy can be a trusted guide, offering support tailored to your unique journey. Their empathetic understanding provides a safe space to unravel the complexities of seasonal blues, granting you the tools and insights needed to navigate the storm. If you would like to take that step CLICK HERE to schedule your free phone consultation.
ADDITIONAL RESOURCES
**If you’re interested in expanding your knowledge on depression and how to support those that are depressed, check out these books below:
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read full disclosure here.
Loving Through Depression: Practical Tips for Supporting Your Partner
By Melody Wright, LMFT
Depression can be a debilitating condition that affects not only the person who is struggling with it but also their loved ones. It can be especially challenging for couples, as depression can put a strain on the relationship and make it difficult to maintain intimacy and communication. As a partner, it can be tough to see someone you care about struggling with depression, and it's understandable to feel helpless and unsure of what to do to help. However, it's essential to remember that your support can make a significant difference in your partner's journey toward recovery. If your partner is struggling with depression, there are several things you can do to support them and strengthen your relationship. In this blog, we'll discuss some practical tips and compassionate approaches that can help you support your partner through their depression.
How To Support Your Partner Through Their Depression
Be There For Them: This seems simple but one of the most important things you can do for your partner is simply to be there for them. Listen to their concerns and offer them emotional support when they need it. This will let them know that you care about them and have their best interest.
Encourage Them to Seek Professional Help: Because depression is a mental health condition, it is important for your partner to seek professional help. Encourage them to talk to a mental health professional about their symptoms.
Help With Daily Tasks: Depression can be debilitating for many people, which can make it difficult for your partner to do everyday tasks like making a meal, doing the laundry, or even running to the grocery store. Helping perform these basic tasks can show your partner that you are a safe support system for them.
Supporting Yourself
The care of your loved one is probably at the forefront of your mind, however, we want to remind you that, as the support person, you need to take care of yourself as well. If you continually give of yourself without taking care of your own needs, you run the risk of becoming burnout. Some ways you can support yourself are:
Practice Self-Care: It can be difficult to support a partner who is struggling with depression, and it is important to take care of yourself. Make time for yourself by doing activities you enjoy such as exercise, meditation, or spending time with friends.
Be Patient: Depression is a chronic condition for some people, and it may take time for your partner to feel better. Be patient and supportive, and avoid putting pressure on them to "snap out of it" or "get over it."
Educate Yourself: Knowing the signs and symptoms of depression can help you have a better understanding of what your partner may be going through. It can be supportive, as well, to know the treatment options for when your partner is ready to seek additional support.
Seek Support For Yourself: Meeting with a qualified clinician can provide you with a secure and unbiased space for coping with your own emotions around your partner's depression. They can also give you tools to utilize in your day-to-day life to support your partner and possibly take a little weight off of your shoulders.
Supporting a partner who is struggling with depression can be a difficult and emotionally exhausting experience, but it is also an opportunity to show compassion and love to your partner which can bring strength to your relationship in the long run. By giving them your care and attention you can make a significant difference in their recovery journey. Remember to also take care of yourself and seek support when needed. Above all, know that you and your partner are not alone in this journey and that with patience, understanding, and persistence, you can work together to overcome the challenges of depression and build a stronger, more resilient relationship.
If you are in need of support, please contact one of our clinicians here at Life By Design Therapy. We offer online and in-person services for those who live in California. We also have a website full of resources for you and your partner to navigate this journey.
Depression: Symptoms, Treatment and Changes in the Brain
By Melody Wright, LMFT
Depression, What Is It?
Depression is a serious (but common) medical illness that affects how someone feels, thinks, and acts. In general, depression causes feelings of sadness and an overall loss of interest in activities that you may have previously enjoyed. Depression impacts each person differently and may even look different at various stages of your life. The length of time someone may experience depression can also vary from person to person; Some people may be able to overcome their depression within a matter of months while others may take longer. No matter what someone’s journey with depression may look like, it is important to be able to recognize the symptoms and the effects that it has on the body. Some of the symptoms related to depression vary from mild to severe, and can include the following:
Changes in appetite
Loss of energy
Feeling fatigued
Difficulty concentrating
Trouble sleeping or too much sleep
Thoughts of worthlessness, guilt, or suicidality
What Does Depression Do to the Brain?
While many associate only emotional or mental symptoms with depression, research states that it may also impact our brain. There is still much to be learned about the specific areas of the brain that are affected by depression, and how much they are affected. However, there is growing evidence that different parts of the brain may shrink, change in structure, and/or become inflamed in people with depression. These changes in the brain can lead to problems with memory, learning, and overall mood. Scientists are not yet sure if these changes have the potential to be permanent, but there is hope that treatment may help prevent or ease some of the changes that happen to the brain.
What Treatment Exists for Depression?
Treatment for depression can consist of a wide variety of approaches that may have more eastern or western influences when it comes to holistic and full-body healing. The more mainstream, and therefore more common approaches primarily consists of two options, therapy and medication. Depending on what works best to address an individual’s symptoms, therapy and medication can be used individually or in combination as part of their treatment plan. Therapeutic approaches for depression may include:
Cognitive Behavioral Therapy (CBT)
Holistic and Somatic (body-based) Psychotherapy
Medications for depression, also known as antidepressants, primarily work by increasing chemical levels in the brain called neurotransmitters. These neurotransmitters are linked to mood and emotions. Antidepressants address different symptoms, and usually fall within the following categories:
SSRI’s: Addresses symptoms of depression and anxiety
Antidepressants: Addresses symptoms of depression and may help with other chronic conditions
Anxiolytic: Addresses anxiety, tension, and may promote sleep
Antipsychotic: Addresses symptoms of certain psychiatric conditions
When therapy and/or medication are used as treatment to address someone’s depression, research shows that it can reduce inflammation in the brain that was originally caused by depression. Engaging in therapeutic interventions may also help form new synaptic connections in the brain that were affected by depression. This can help an individual experience a drastic improvement in their overall mood and energy levels. No matter what your treatment plan looks like, addressing your symptoms with therapy or medication can help begin to minimize the toll that depression can take on the body.
I’m Not Sure How to Get Started…Where Can I Get Help?
In order to properly address depression, it is important that you speak to your doctor, therapist, and/or psychiatrist to find the treatment approach, or approaches, that work best for you. For individuals who would like to explore taking medication, it’s important to learn the side-effects that may be associated with each medication, and understand that it may take time to find the right medication for their individual needs. If you or a loved one is currently experiencing symptoms of depression, our therapists at Life by Design would be happy to connect with you and help guide the journey to healing and improved Mental Health. Click here for more information.
Dealing With Depression: Common Triggers and How to Address Them
By Melody Wright, LMFT
Approximately 10% of Americans live with depression, and encountering situations that trigger their depression can be very common. Depression can often be triggered by a stressful or negative life event. Learning about common triggers can help individuals who experience depression avoid, or mitigate for, a depressive episode.
Below are 5 common depression triggers and skills to help address them:
Overwhelming/Stressful Tasks: Coming home to a messy apartment or being scheduled to work overtime for the 3rd day in a row can create high levels of stress and leave you feeling overwhelmed. Creating boundaries around what you can and cannot do can help address these types of stressful situations before they become a depressive episode. Saying “no” to additional overtime opportunities, or deciding to clean your apartment one room at a time are both examples of boundaries you can set with others and with yourself to begin tackling these stressful scenarios.
Lack of Sleep: Research shows that a lack of sleep can directly affect an individual’s depression. Having a consistent sleep schedule, including a set bedtime and wake time can help improve your chances at getting enough sleep. Implementing a consistent routine before bedtime can also help teach your body when it is time to go to bed. This can include a warm bath at the same time every evening, or turning on a lavender-scented diffuser before getting into bed.
Financial Hardship: Financial hardships, especially when unexpected, can create high levels of stress for any individual. A few skills to address finances include creating a monthly budget and reviewing it routinely, looking into community resources that provide payment assistance with certain household bills or necessities, and engaging in low-cost or free activities so that finances do not limit you from making plans with friends or loved ones.
Significant Life Events: Life changes that are unexpected and out of your control can leave you feeling lost or unsure of how to process these changes. In times like these, it is important to connect with friends or loved ones not only to receive love and support, but also to have a listening ear from individuals that you trust. A divorce, a loss of a loved one, or a change in careers require major life decisions. Surrounding yourself with individuals you trust can provide you with the best opportunity to make rational decisions in the midst of stressful times.
Drug/Alcohol Use: The use of alcohol or drugs can trigger or make depressive episodes worse. If you have a medical provider that you trust, we encourage you to schedule an appointment. Talking to a therapist or mental health professional can also be a great option to address alcohol or drug use.
Not all of the triggers listed above may apply to you, so we encourage you to learn more about your common triggers and possible skills to help address them. If you find yourself needing support with figuring out what your triggers are, or would like to learn more strategies to cope with them, we encourage you to book a phone consultation today at Life by Design. Life by Design offers therapeutic services with qualified professionals that can give you the tools you need to help address your triggers and depression. Book a phone consultation today for more information and let’s get you connected to additional support.