Depressed Mood
If you’ve noticed a loss of interest in hobbies, friends, or things that used to bring you joy, then you may be experiencing a bout of depression. You may notice this impact your sleep habits, eating habits, and even your executive functioning skills. Below are a few insights into managing a depressed mood.
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Some people feel shame or embarrassment for finding themselves in a state of depression. Some feel they can bully themselves out of their depressed state or put their head down until it is over. My hope for my clients experiencing depression is that they know there is nothing wrong with them and that the way through this season is with validation, acceptance, and gentleness for themselves.​​​​​​
When an individual is in a depressed state, it is difficult for their brain to organize, plan,for and problem solve as it typically does. Rather than expecting yourself to get it all together in the present moment, consider one micro-movement you can make today. This might be taking a short walk, opening a window, briefly engaging with a hobby you enjoy, washing your sheets, paying one bill. Think of this as an experiment to evaluate what kind of impact that micro-movement makes on how you feel. If it felt good today, perhaps you will want to try another micro-movement tomorrow.
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Cognitive distortions are unhelpful thought patterns that feed anxiety and depression. Acquainting yourself with those patterns is the first step toward combating them. The next task will be noticing those patterns in yourself and then making a conscious effort to replace that thought with something more helpful. There are many websites that outline the most common cognitive distortions and can help you get acquainted with them. Noticing and changing those patterns is work that can be done with a therapist in individual or group counseling.
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In graduate school when I first learned about gratitude as a strategy to mitigate many mental health issues, I was very skeptical. It almost seemed hokey to me. But the research put my skepticism to bed - it is undeniable that gratitude can significantly improve a depressed mood and even improve an individual’s physical health. Practicing gratitude does not need to be fancy. If you want to keep a gratitude journal - more power to you. If you want to keep a running list on the notes app in your phone - fabulous. If you want to set an alarm on your phone once a day to think of three things you're grateful for - that works just as well. Remember this practice can be as simple as expressing gratitude for a sunny day, or a front row parking spot, or a smile from a stranger.
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Depression following a trauma or death may occur immediately or month/years later. The onset of depression may occur because the traumatized or grieving individual experiences a trigger or elevated stress. Trauma and grief are very complex emotional experiences to work through and the assistance of a support group or individual counseling may be necessary.
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If you are experiencing suicidal ideation call 911 or go to the nearest emergency room. You can access additional support through the suicide and crisis hotline at 988.
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If you are interested in more support managing your depression, schedule a consultation with me using this link.
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