Depression comes in many forms and there are many different levels of depression. To start, I will explain the most common forms of depression to help you get a better understanding.
Adjustment Disorder, with depressive symptoms:
The onset of this depression is triggered by an adjustment such as loss of job, an unwanted move, or a breakup. The DSM 5 lists the following symptoms for a depression specifier: low mood, tearfulness, or feelings of hopeless are predominant.
Persistent Depressive Disorder (formerly known as Dysthymic Disorder):
This type of depression is more of a low level, constant depression. The DSM 5 lists the following criteria for this disorder: depressed mood for most of the day, for more days than not, for at least two years in adults or one year in children, presence of two or more of the following symptoms: poor appetite or over eating, insomnia or hypersomnia, low energy, low self-esteem, poor concentration/difficulty making decisions, feelings of hopelessness.
Major Depressive Disorder:
This type of depression can come and go and is marked by feeling certain criteria for the same two-week period on more days than not and must show a difference in how one previously felt and acted. The person must show either a depressed mood or loss of interest or pleasure. The DSM 5 asks that one meet at least five of the following markers for this diagnosis: depressed mood most of the day, nearly every day, markedly diminished interest or pleasure in all or almost all activities, significant weight loss when not dieting or weight gain, insomnia or hypersomnia nearly every day, psychomotor agitation or retardation nearly every day, loss of energy, feelings of worthlessness or excessive guilt, diminished ability to think or concentrate, recurrent thoughts of death or suicidal ideation.
Treating Depression
Now knowing a bit more about the different types, you can see that all three share many traits, making it hard for us to always know exactly what is going on. As a therapist, I have learned that many of us do not have strong self-insight making it hard for therapists to give a proper diagnosis. I always tell my clients to begin tracking their moods to help build self-insight. A great app to do this with is Daily-O. This will allow you to track how you feel everyday, look for patterns, and overall learn more about yourself, your feelings, and your mood.
There are many different treatments for depression including depression counseling and medication. The combination of both is always the most helpful, but if you are weary on medication, a good place to start would be counseling and to see if it helps. If it does not, or does not help significantly, then it may be time to think about taking some medication and make an appointment with a psychiatrist.
Outside of counseling, there are many different things you can do in your life to help you cope. Journaling is a great way to help you get your feelings out so you do not keep them bottled up inside.
Set small goals for yourself. You do not want to set goals too big, then fail, then become more upset. Set small, uplifting goals, to help you try to become a bit happier. A small goal could be making your favorite food today, going on a small hike, watching your favorite movie.
Exercise is a great way to help combat depression. Exercising releases what I like to call “happy chemicals” into your brain. When we are depressed our brain does not release as much of this, which makes fighting depression harder.
Creating a routine can help to try to get you on more of a sleep schedule. It can also help you with motivation to do things that you may not be doing when you are depressed.
Try to make small plans with friends to push yourself to stay social. When thinking about this task, it can seem very daunting and you think to yourself that you will not enjoy it anyway. But… give yourself the chance to try to enjoy it. What is the worst that could happen, you do not enjoy it? When depressed, you are usually not enjoying your day, so there is no loss in trying to do this.
Allow others to help you. Do not shut people out. It is okay to ask for help. People think that asking for help shows weakness. It actually shows the complete opposite. It shows strength. It shows you are strong enough to realize that you cannot do something in that moment. And believe it or not, many people enjoy helping others so allow them to help you.
Avoid substances including drinking and alcohol. Although we may think this helps us, it really does not.
The Light at the End of the Tunnel
Having depression can be very hard. People describe it as not even knowing who they are anymore. You are aware of the person you were, the things you loved to do and all of a sudden feel as though you are not even you anymore. You do not understand why you are not getting pleasure in activities you used to love to do. You are confused why you are not laughing as much. You are still you, but you aren’t you at all. Noticing these changes are so important, because the sooner you notice and treat them, the more you can start to become yourself again.