Managing Depressive Symptoms

Depression can be extremely difficult to manage. It can rob you of your joy, your career, and your relationships. The symptoms can feel overwhelming. Here are some of the significant symptoms of depression:

• Sadness

• Fatigue

• Loss of motivation to do enjoyable things

• Loss of motivation to do anything meaningful

• Changes in appetite

• Suicidal thoughts

• Inability to concentrate or focus

If you are experiencing any of these symptoms, you likely have depression. Let’s discuss some possible conflicts and obstacles to dealing with depression.

One obstacle is the stigma of being labled with a disorder. This is a common concern for people. Having a particular diagnosis can result in a perceived loss of standing in one’s work environment, as well as one’s social circles. I completely understand how this might affect some people who have a negative view about this. It’s important to note that the reality of mental health concerns is widely and more frequently viewed as acceptable, and specifically connected to the principle of wellness, well-being, and self care. These concepts have attracted the attention of human resource executives, supervisors, and other middle management and upper management personnel in many different organizations. There is a distinct emphasis on self care and work-life balance which we have not experienced heretofore. It is so important to understand that the majority of the workplace powers that be understand this concern, and proactively advocate for proper self-care and work-life balance. Employees are demanding it and corporate America has listened. Your mental health needs are important, and it is understood that difficulties encountered in mental health can negatively affect worker productivity and overall happiness.

Another obstacle is the idea that we “should be” self-sufficient; that the idea of having need of outside help is just not okay. For example, I have heard many clients who suffer from depression say that they are called “lazy”  and “procrastinators” because they have no motivation to accomplish needed tasks. This type of person would feel severe sadness, fatigue, and lethargy. These symptoms cause a severe lack of motivation, thus causing one to think they are somehow intentionally avoiding responsibilities. This is absolutely not true! Sometimes, good, conscientious employees, husbands, wives, and children need a bit of help to accomplish certain things. It is okay to be not enough sometimes. It does not imply weakness to ask for help.

I would ask you to carefully consider these obstacles to wellness next time you are tempted to be self-critical. No one ever asks to be depressed or anxious. This is not something we choose.

Here are some brief thoughts about how to manage your depression.

First, get some therapy. If you are reading this, you likely are already getting therapy, which helps a lot. You need therapy to help you untangle the thoughts you are thinking, and the feelings you experience. Many times, the notion of therapy is frowned upon by family members. I do believe that you can step away from this dysfunctional way of thinking and choose therapy. Finding a good, caring, and empathetic therapist can be incredibly beneficial. One particular benefit of therapy is simply having someone to talk to, and with whom you can process your thoughts and feelings. There are many people who simply do not have the support system they need to have such a person in their life. Other people often feel like a burden to their loved ones, and don’t want to intrude upon them with their problems. While most loved ones would be happy to oblige you and lend a listening ear, many people choose not to do so. We as therapists are trained to be good listeners. We understand you need a safe place to process difficult and painful feelings. We get it!

Second, examine your thoughts and beliefs. This is what we do in therapy. We help you identify distorted, irrational, and negative beliefs that affect your mental health. Many times, thoughts simply go unchecked, free to roam about your mind at will. This type of thinking will rob you of joy and peace. We can work with you to examine, identify and challenge certain beliefs that make you depressed. Negative thoughts will almost certainly cause negative emotions. This is important because many times, thoughts become set to “auto-pilot.” We think certain things without any effort. We have thought so frequently about certain negative things, that it just becomes second nature. Therapists can help you process this issue, identifying negative and dysfunctional thoughts about yourself. We can help you differentiate between healthy and unhealthy thoughts, and assist you in restructuring these thoughts to be more affirming, positive, and truthful.

Third, move around. I know this sounds simple, but behavioral activation is all about getting moving in your body, and creating a new momentum physically, based on consistent movement. This could be taking a walk, running, playing tennis, racquetball, or just getting on an exercise bike at the gym. You could walk on a treadmill, as well. If you begin taking the time to do this, you will begin to sense a bit of renewed energy, and this will greatly enhance your motivation.

Fourth, look into getting some helpful medication. I know this is a real sore spot for many people. I have heard many great people say they do not want to depend on medication at all. Others don’t like the way medication makes them feel. So you have to make a personal decision for yourself. I will never steer any person towards something they do not want. I do want to underscore that certain types of severe depression may be greatly and positively affected by even a short-term regimen of medication. You always want to speak to your psychiatrist or family care physician about this to find out what is best for you. But in the end, medication is all about helping you function - as a spouse, employee, father, mother, and any other hat you are wearing. If you cannot function at all in any of these areas, you may want to consider medication.

These are some brief tips, and I hope this helps you!