Navigating Depression by Julie, LMSW

Blog written by Julie Shaw LMSW, EMDR, CBT & DBT Therapist

Depression is a mental health term that we often hear, and for good reason. Raising awareness of depression is imperative for the understanding of what depression can look like and feel like. Just because we may hear about depression more than other mental health conditions does not diminish the impact this can have on individuals personally, as well as the impact on one’s personal, relational, occupational, and social functioning.

Reducing the Impact of Depression

In order to reduce the impact of depression, we must first understand it. Depression symptoms can include, but are NOT limited to: loss of interest, changes in appetite or weight, persistent sadness or anxiousness, fatigue, reduced sleep hygiene, difficulty concentrating on tasks and conversations, feelings of hopelessness and worthlessness, negative view of self, and thoughts of suicidality. All of these symptoms can contribute to how we show up for ourselves, and others, and how we feel about the future.

What Causes Depression?

Causes of depression include biological factors: things like our genetics, hormone imbalances, or brain chemistry. Causes can also be psychological due to an individual’s experience of loss, trauma, and stress. Environmental factors can also contribute to depression. Things like significant community or relational changes, financial limitations, social isolation, and world events can leave us feeling lost sometimes.

How Can We Reduce Depression

Therapy for Depression is one choice. Therapy to reduce depression can combine a combination of different modalities of treatment. Treatment plans are created on an individual basis to ensure person-centered care. Modalities of treatment for depression may include cognition, behavioral, and interpersonal techniques. Here are a few examples: Experience the benefits of Cognitive Behavioral Therapy (CBT). Learn effective strategies to manage emotions relating to depression and improve your mental well-being and thought processes with CBT. Did you know that CBT has been found to be just as effective as antidepressant medication management? It’s true! Encourage your wellness and consider a holistic intervention to reduce your symptoms and discover enhanced thought processes, empowering techniques to navigate your depression independently, and strive towards constructive thoughts and greater balance.

Restore and heal through Eye Movement Desensitization and Processing Therapy (EMDR)

This modality of treatment provides a supportive environment to reprocess negative memories and thoughts that may be impacting depression and work towards reducing their emotional impact. This not only fosters healing in the now but supports your wellness and healing in the future.

Combine DBT Therapy

Combine acceptance and change strategies through Dialectical Behavioral Therapy (DBT). With the combination of acceptance and change strategies, and emotional regulation, DBT can greatly reduce the negative impact depression can leave in our lives. Learning and practicing skills to assist with this could include mindfulness, distress tolerance, improved communication skills for your relationships, emotional regulation, and enhancing your overall self-awareness to triggers impacting your depression.

Set Time Aside For You

Set time aside for yourself and develop a self-care routine to support your improvement and reduce depression. I know people are always talking about self-care, but it is because it truly makes a difference! Self-care strategies can assist with symptom reduction and support an overall balance for your wellness. Whether it’s physical enrichment, quality sleep, making time for socialization and connections with others, creating a daily schedule to help recognize your strengths and accomplishments, or simply doing nothing for a day, all of it is important and deserves your effort!

Professional Help

Consider setting time aside to focus on your needs. Life is busy, but neglecting care for your depression can lead to greater distress and reduce your quality of life. Yes, therapy can cause a lot of emotions, including possible fear of change, vulnerability, the unknown, and the emotions as you work towards your goals. Remember that you should be proud of recognizing areas of your life that you want to improve and have greater balance in, including with your depression management. You are not in this alone and will have support every step of the way!

I can help you heal through depression treatment. Reach out now to schedule a session with me- learn more here.

Click here for more information on depression therapy.