All of us know what it feels like to be down and blue.
It’s natural to feel this way from time to time, particularly when experiencing a loss or major change in life.
However, we’re also prone to feel stuck in a low mood and struggle to get back up and keep going. It’s during this time that we may find our usual way of coping does not work as well, or the feelings do not shift by their own accord.
This may be the sign that you’re experiencing clinical depression, rather than general sadness.
So what is clinical depression?
Depression includes a variety of symptoms such as:
- A persistent low mood
- Feeling empty
- Loss of interest in activities
- Difficulty experiencing a sense of pleasure
- Loss of energy and motivation
- Difficulty concentrating
- Feelings of hopelessness
- Persistent self-criticism
- Feelings of guilt
- Irritability
- Physical complaints, such as nausea and lethargy
- Strong negative thinking, such as about suicide or self harm
Depression looks different for different people. For example, some people may complain of only a few symptoms, and find that it does not majorly interfere with their life. Others may struggle with a large number of symptoms that are more frequent and longer lasting.
What causes depression?
There is no one simple cause, and psychological research tells us there is a ‘multidimensional’ model to explain depression. This means, there are many factors which contribute to depression including: your family history and upbringing, your genetics, your brain’s chemistry and functioning, your personality, and the experiences you live.
How does behaviour contribute to depression?
We know that an increase of stress and demand in life as well as a decrease of positive, enjoyable, and rewarding experiences contribute to depression. We also know that due to the intensity of symptoms, it can be harder to modify our behaviour in ways that will help us feel ourselves again and to manage our situation in healthier ways.
These behaviours fall into a few main categories:
- Decrease of enjoyment: Are you engaged in fewer activities that were enjoyable and rewarding to you in the past?
As the symptoms of depression can lead you to withdraw and feel less motivated to do much of anything, you may spend more time on unrewarding outlets, such as mindlessly watching TV, getting into a ‘scroll hole’ on your phone, sleeping in, declining social events, spending long periods of time ruminating, or even losing track of self hygiene. When there is a decrease in activity which would give you a sense of enjoyment and pleasure, this can contribute to our feelings of depression.
- Lack of self-reward: Do you sometimes think, “life is just mundane and ordinary?”
Many depressed people fail to reward themselves when they have achieved something, or recognise when they are doing their best despite all odds. They may be more hesitant to ‘treat’ themselves, ask for what they need from others, praise themselves, or take time out for themself. This could be due to the depressive thinking patterns which may tell you life is bleak anyway, that you are not worthy or deserving of this, and that your contributions are not that significant in the scheme of things.
- Avoidance and passiveness: Do you ever think to yourself, “I just can’t be bothered?”
You may tend to avoid difficult and unpleasant situations more than ever when you are depressed. This can be due to a lack of motivation, energy, and self-drive. This then builds upon a sense of helplessness, and may mean the problems contributing to your depression cannot be faced or changed. People may also turn to substances or alcohol to avoid how they are feeling inside, which also contributes to symptoms of depression.
- Lack of skills: Do you often think about what needs to change, but can’t seem to figure out how to start?
It may be harder than ever to use healthy skills to manage your personal situation. It may be harder to assert yourself, to problem solve, or to maintain your relationships with others. You may lack these skills at present while depressed, or did not have a solid base for these in the first place. Without using healthy skills, you may be prone to experiencing further stressors and conflicts with others and again add to your feelings of depression. Skill building can help you improve your situation so that life is more manageable and controllable.
So what can you do?
These points are the reason one of the first goals of therapy is learning to change these behaviours and by supporting you to create realistic goals to target them in a gradual way.
Research says that getting yourself moving is the start to busting through those clinical blues. Start simple: commit to putting on your runners and walking to the shops to get milk. A change of routine, fresh air and walking are a positive start.
Reach out to people you trust. Share your experience and find out if they have ever felt the same way. It’s likely they have at some point in their lives and may be able to relate to your situation and provide good ideas.
Finding a psychologist and GP you click with will also be an important part of your journey. It needs to be with someone you trust and have a good connection with.
Finally, try and be kind to yourself. Your critical voice will like to tell you how bad you are and keep you feeling low. It’s not being a good friend and may need some help to dampen its negative voice.
If you’re struggling with depression, or identify with any of these points, arrange an intake call with one of our friendly clinicians to get the process started.
Finally remember – A lot of people do overcome depression. You are not alone.