How To Manage Depression
Counselling for Depression
Brisbane counselling and Psychotherapy for depression.
What Is Depression?
Depression Definition: Depression is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Depression causes feelings of sadness and/or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home. ~ Adapted from the American Psychiatric Association
It’s normal to feel sad or low from time to time. Some people may have feelings of sadness or low mood for weeks, months or even years and sometimes without any specific or apparent reason. Depression is more than a feeling of sadness or a low mood. Depression impacts your emotional and physical health and wellbeing.
If you have had persistent feelings of sadness, lost interest in activities that usually bring you joy, are feeling unhappy most of the time and also experiencing several of the signs and symptoms below, counselling for depression may be beneficial.
SIGNS OF DEPRESSION
Depression behaviours
Social withdrawal -not going out anymore
Not completing things at work/school
Withdrawing or isolating yourself from close family and friends
Relying on alcohol, sedatives or other drugs
Loss of interest in usual activities that bring you joy
Feeling as though you are unable to concentrate
Depression feelings
Feeling overwhelmed
Feeling guilty
Feeling irritable or frustrated
Feeling a drop in self-esteem/confidence
Constant feelings of unhappiness or sadness
Feeling like its difficult to make decisions
A sense of disappointment
Depression thoughts
'I’m a failure.' or ‘I’m not good enough.’
'It’s my fault.' Feelings of hopelessness
'Nothing good ever happens to me.'
'I’m worthless.' ‘I don’t deserve anything good.’
'Life’s not worth living.' 'Everyone would be better off without me.'
Depression in the body
You feel tired all the time
You are often sick and run down
Headaches and muscle pains
feeling sick in the stomach
Trouble sleeping or over-sleeping
A loss of appetite
A difference in weight loss or gain
Whilst we will all experience some of these symptoms from time to time this may not mean we are depressed. What is also important to remember is that not everyone who experiences depression may have all of the symptoms above. Depression is a unique experience for each person.
WHAT CAUSES DEPRESSION?
There are many thoughts on what may cause depression. However, we do not know what the exact cause of depression is for each person. Many things have been linked to the development of depression. It is widely accepted that depression arises from a combination of recent or past events as well as other longer-term or personal factors, rather than one single issue or event.
Life events that may trigger depression may include continuing difficulties like living in an abusive or uncaring relationship, long term unemployment, a lack of social support, feelings of isolation and loneliness and ongoing stress are more likely to activate depression, rather than one single life situation or event. If you have had a bad experience in the past you may also be more susceptible to feeling depressed. There are also personal factors that can influence depression.
These may include:
Your family history
Your personality
Chronic health issues or medical illness,
Drug/Alcohol use
A HOLISTIC APPROACH TO DEPRESSION
Award-winning Author and Journalist Johann Hari spent three years interviewing scientific experts about the causes and solutions to depression. In this book Lost connection he identifies seven key causes of depression.
Causes of depression
Disconnection from others
Disconnection from childhood trauma
Disconnection from meaningful work
Disconnection from meaningful values
Disconnection from status
Disconnection from a hopeful future
Disconnection from nature
He poses the question: “What if depression is, in fact, a form of grief—for our own lives not being as they should? What if it is a form of grief for the connections we have lost, yet still need?”
The treatment and solution to depression rest both in connecting through satisfying relationships. This includes our personal, work, social and community relationships. Addressing old hurts and traumas from our past so we can effectively process them and move forward. Finding work that is both meaningful and fulfilling to us, and that aligns with our values. Finding our place in the world, examining what makes us feel important not necessarily power, rather our place in the world, our values and a feeling of importance and acceptance within our community. Reconnecting to nature as part of who we are and rediscovering its beauty and power.
COUNSELLING FOR DEPRESSION
Counselling and psychotherapy can help you identify the areas in your life that may require your attention. One aspect in counselling for depression involves helping you change your thinking patterns and improve your coping skills so you have helpful resources you can use to deal with life's challenges.
Counselling and psychotherapy for depression can also support you in getting to the root cause of your depression. As well as learning the new skills and strategies to help you create change in your relationships you can also create change in the relationships you have in your workplace, community, nature and most importantly the relationship you have with yourself. Counselling for depression can help you re-connect or find a connection to the things that may be missing in your life. You can learn how to overcome your depression and live life in a way that is more meaningful and satisfying.
THERAPY FOR DEPRESSION
Many therapies have an evidence base in the treatment of depression. A few of the therapy approaches that have shown as helpful in treating depression and that I draw on are briefly described below:
Mindfulness-based cognitive therapy (MBCT)
MBCT generally involves mindfulness techniques that support you in developing awareness of the present moment. It can also involve a type of meditation called 'mindfulness meditation'. The focus in MBCT is to notice what you are experiencing, whether it is a pleasant or unpleasant, thought or emotion. Noticing your experience without seeking to change it, rather just observing it and focusing on the bodies physical sensations like breathing, tensions, butterflies etc as well as your thoughts and emotions.
MBCT can support you to stay in the present moment and in your body. Which supports you from getting caught up in your mind thinking about the past or the future and avoiding the feelings and emotions that are arising. MBCT is also helpful in preventing depression from returning because it encourages you to notice your feelings of sadness as well as unhelpful thinking patterns early on, before they become fixed.
Interpersonal therapy (IPT)
IPT focuses on the challenges a person experiences in their personal relationships. It identifies and teaches the skills needed to deal with those challenges more effectively. IPT is based on the theory that our challenges in relationships have a profound impact and effect on depression. IPT can help you to recognise patterns in your relationships that make you more vulnerable to depression. By understanding and identifying your patterns in relationship, you can work on how to create more positive changes in your relationships to improve them. You can manage your feelings of sadness and find new and more satisfying ways of interacting with others.
Behaviour therapy
Behaviour therapy is a major component of cognitive behaviour therapy (CBT), however, where it differs to CBT is that is doesn’t try to change a person's beliefs. Behaviour therapy focuses on encouraging more positive, supportive and rewarding activities as a way to reverse a person's patterns of isolation and withdrawal which only add to a person depression.
Along with psychotherapy and counselling for depression, there are a number of alternative practices and healing modalities that can support you if you in managing depression. These include physical activities like exercise, yoga, breath-work, meditation, dance, and many other activities. What’s important to remember is that each person experience of depression will look different and that what feels most supportive as a therapy for depression should be decided in collaboration with your therapist.
If you are seeking counselling for depression in Brisbane or would like to engage in therapy for depression online please reach out. You can book a counselling session HERE.