Depression vs. Sadness
Experiencing a period of sadness or depression can happen to almost anyone. But individuals with clinical depression experience longer or recurring periods of hopelessness, that can interfere with daily life. Andrea Bednarz, a Licensed Mental Health Counselor at SIMEDHealth, discusses signs and symptoms of depression, management strategies like therapy, and ways to support someone experiencing depression.
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1. What are common signs and symptoms of depression?
Most everyone goes through some kind of situational depression at some point or another- for instance losing a job, or going through a divorce. Feeling sad about these kinds of situations is a normal response to such events. Clinical depression however, is more than just feeling sad and often warrants medical treatment. Depression has many faces and can vary in degree. Some common signs of depression are persistent feelings of sadness and/or hopelessness, which is different from just "being in a funk." Sometimes there isn't always a direct explanation or "reason" for these feelings.
You will often see someone lose interest in things that once interested them, such as going to the gym, socializing with friends, or any activity they did often. Changes in appetite (whether increased or decreased), sleep problems (problems falling asleep and/or staying asleep, early awakening), difficulty concentrating at work or with small tasks such as reading mail or following a recipe, and a general sense of apathy and fatigue are also common. You might hear "I am just emotionally exhausted" often from someone who is depressed, as their ability to cope with their stressors is at capacity.
Someone who is experiencing a more severe episode of depression may experience difficulties with personal hygiene as their energy levels have plummeted and the person might not care anymore about self-care. Suicidal ideation is also a possibility with someone who is depressed and feels hopeless about life getting better. Other observations you might see are decreased libido, increased use of alcohol or substances, social withdrawal, and feeling easily overwhelmed and/or agitated.
2. What are common, effective coping strategies for managing depression?
There are many things a person can do to manage depression, although what may be helpful for one person may not be for another. Some examples of coping strategies are:
- Engaging in physical activity (even walking for a few minutes outside daily)
- Managing nutrition (particularly avoiding a high sugar diet which can cause energy levels to spike and then crash, exacerbating a low mood)
- Limiting or avoiding use of alcohol, as alcohol is a well-established central nervous depressant which can often make one feel more depressed
- Connecting with supportive friends, coworkers, and family
- Prioritizing sleep hygiene
- Engaging in creative outlets such as painting, cooking, or gardening which bring a level of satisfaction
- Practicing self-compassion
Experiencing depression, or any other kind of mental health challenge, is not a moral failure and unfortunately is still stigmatized in today's world. It is critical to be patient and kind to yourself as you journey through a depressive period in your life. Being in a depressive episode is very daunting and can be very isolating because it is often "invisible." However, it is no less serious than any other condition which affects your well-being and often requires seeking professional assistance from a licensed mental health professional who can offer support and guidance through such a difficult time. Medication management may also be necessary for some folks.
3. How does behavioral therapy help in managing depression?
Behavioral therapy can be very helpful for some folks. Connecting with a non-biased professional can offer different perspectives, provide support and guidance, while teaching skills such as stress management, problem-solving, emotional regulation. Mental health professions also address other existing issues which may be contributing or exacerbating depression such as unresolved trauma, work stress, family discord or substance abuse. Therapy is meant to be an emotionally safe, non-judgmental space where one can unburden themselves, identify their goals and formulate a treatment plan with the support of the therapist to meet their goals in a way that feels sustainable and helpful.
4. What should someone expect during therapy sessions?
During the initial evaluation, there are several topics which will be addressed, such as discussing the limits of confidentiality, as therapists adhere to strict confidentiality guidelines, ensuring what is discussed remains private (with certain, very specific exceptions).
A medical history and background info, such as family and social history, as well as reviewing previous experiences with mental health treatment will also be reviewed.
Discussing what brings the individual to therapy and what they hope to accomplish (working on family issues, addressing trauma, decreasing depression, etc.) as well as setting tentative goals for therapy are prioritized along with making sure there is time for the patient to ask questions as well.
During follow up sessions, you can expect to share progress as well as any setbacks and work through them with the therapist's support and feedback and set new goals when necessary. Expect a therapeutic setting where, over time, your therapist becomes a trusted confidante to help support your mental health journey.
Above all, one should expect to be treated with respect and compassion.
5. How can friends and family support a loved one who’s experiencing depression?
Friends and family can help by actively listening and letting their loved one share how they feel without trying to solve their problems or “fix their feelings.” Offering practical help, like dropping off meals, or running errands, can be more helpful. If there seems like an organic opportunity, encourage your loved one to seek professional help without being pushy.
The most important thing to remember is your loved one is going through a tough time and may not be in a mindset to receive help or advice and may not want to talk about what’s going on. Try not to take it personal, respect their boundaries, and let them know you are there for them. Withhold your judgments and desire to fix their problems/offer advice (unless asked for), and be an emotionally safe person. It’s hard to watch a loved one suffer through something like this, but by doing these few but important actions, you are showing up for them in a meaningful way.