Could It Be Depression?
Written by Amy Rollo, M.A., LPA, LSSP, LPC-S
Founder, Heights Family Counseling
Could It Be Depression?
I can’t tell you how many times a client tells me, “I think I was depressed?” You might think it is obvious when you are depressed, but often you don’t realize it until you come out of depression’s fog. Further, most people think that depression looks like staying in bed all day, not seeing friends, or not laughing or having fun anymore. While those can be indicators, my experience is many people are experiencing high functioning depression. Many people with high functioning depression can hide and mask their symptoms. They go to work, achieve success, have friends, and from the outside look like they have everything together. Rates of depression are rising during the pandemic.
Some have even estimated that rates of depression have tripled during the pandemic.
Lack of pleasure is one of the first things I look for when assessing depression. I often hear people miss out on things that previously provided pleasure, such as avoiding exercise, saying no to going out with friends, or avoiding hobbies. Sometimes I hear people say, “I don’t really feel like going but I’ll go anyway.” Or they avoid doing it all together saying, “I just kind of prefer to watch Netflix or relax today.”
Sleep and energy changes are big indicators of depression. If someone is needing more sleep, feeling more lethargic or tired, waking in the middle night, having difficulty falling asleep, or even mentally foggy I always ask them to rule out a medical condition while also note that depression could be the culprit.
Eating is a big part of our life. We use food to celebrate things, comfort eat, grieve, and as a way to spend time in relationships. When our eating habits change, it might be time to examine what is going on. It’s not uncommon to eat more or to have a lack of appetite when depressed. You might even find yourself no longer hungry. This can be a sign that you are feeling depressed.
Feeling overwhelmed by things that previously didn’t overwhelm you or having difficulty concentrating or making decisions are surprising signs of depression. You might feel like your work production is overwhelming, you are stuck in a decision, or you suddenly feel like you have AD/HD. These can all be signs of ADHD.
So what do I do about it?!?
Of course, we are going to start with depression counseling. Find one that treats you in the modality you feel comfortable with. Some therapists will prefer directive methods while others have a non-directive approach. It really doesn’t matter what type of therapy you prefer, but that you are developing a therapeutic relationship that feels trusting and secure to you. All therapeutic modalities have been shown to be helpful, and the number one indicator of therapeutic success is the therapeutic relationship. Google, ask your friends, read the bios, and take your time to find the therapist that is a good fit for you!
Talk to your medical doctor. While not everyone who is experiencing depression needs medication, it can often be part of your treatment plan.
Exercise is an amazing way to help with depression. While exercise alone is often not enough to get you of depression, research shows it’s extremely beneficial. Try what feels good to you- yoga, cardio, weight lifting, etc. They all have benefits to help against depression. The main thing is to find something you enjoy and can do consistently.
Do the opposite urge. I often tell clients that depression wants to fuel itself. It’ll isolate you, make you crave carbs, keep you from exercising, etc. When you find yourself doing things that might not be helpful, try the opposite. For instance, if you haven’t showered in a few days, take a shower, put on your favorite outfit, use make-up/lotion, do your nails, etc. Take extra care of yourself. If you want to stay in bed all day, it’s time to reach out to a friend or do something that is productive.
Journaling is another great option to keep in your toolkit. Research shows it’s effective in managing depression. One amazing fact is doing a gratitude journal has been shown to rewire our brains! Get writing!
If you are concerned about depression, you’d likely benefit from some of these things. We are happy to help work with you or find someone that would be a great fit. The first step to healing is often the hardest.
Contact our counseling clinic to set up a free phone consultation.