By Maya Chandy
Do you regularly feel down? Do you spend far more time in bed than you’d like to? Perhaps your
professional and personal life have been suffering. Yet, you’ve been unable to make a change. It’s like
you’re dragging yourself through each day. You feel stuck.
If any of this sounds familiar, you’re possibly experiencing symptoms of depression. Depression strips
away your vitality, leaving you unable to show up in life the way you’d like to. As a result, despite
your best efforts, you repeatedly fall behind on household chores, leave work incomplete, and
neglect meaningful connections. None of this is ideal, but you certainly aren’t alone. In fact,
depression prevents millions of Americans from operating at their full potential.
That said, by understanding what depression is and how to cope with symptoms, you can better
manage your own mental health and support your loved one who might be suffering.
What is Depression?
Depression is a mental health condition that unfavorably influences your thoughts, emotions, and
actions and includes psychological and physical symptoms such as:
Inexplicable Sadness
Guilt
Despondence
Rumination
Low Motivation
Fatigue
Appetite Changes
Hypersomnia/Insomnia
Chronic Pain
Types of Depression
1. Major Depression
Major depression occurs when you are depressed nearly all day for most days of the week. Not only
is major depression present the majority of the time, but symptoms also tend to be on the severe
side.
2. Persistent Depression
Persistent depression refers to a chronic depression, lasting for over two years. Unlike major
depression, persistent depression doesn’t necessarily last all day or affect you most days of the week.
You might feel better for parts of the day or even go a couple months without a depressive episode.
But this condition is chronic, so the emotional toll and lost productivity still accumulate over time.
3. Seasonal Affective Disorder
Seasonal depression occurs when symptoms are only present for a portion of the year, typically in the
winter. This is partly because the sun supplies you with vitamin D, a nutrient that plays a key role in
maintaining mental health. Plus, protective factors like regular exercise and exposure to nature are
arguably harder to access during colder months.
4. Postpartum Depression
Postpartum depression develops shortly after having a child. Pregnancy induces drastic hormonal
shifts which, when combined with the major life transition of having a child and lack of sleep, can
leave you more vulnerable to depression. Depending on the circumstances, symptoms may subside
within a reasonable timeframe as hormones rebalance. If it persists, medical and psychological
interventions could be essential for improvement.
1. Premenstrual Dysphoric Disorder
Premenstrual depression can be thought of as an extreme form of PMS. Although almost
everyone experiences a degree of period related mental discomfort, this discomfort becomes
depression when your ability to function is heavily impacted. In other words, an unduly
depressed state prior to periods warrants further examination.
What Depression Looks Like in Daily Life
1. Everything Seems Like a Lost Cause
Depression creates a negativity bias, which causes you to ignore positive parts of your life while
overfocusing on problems. To make matters worse, you are likely to assume that your problems will
never have solutions. Essentially, your outlook on life is extremely bleak.
2. You Appear Flaky
As with most illnesses, depression leaves you inclined to stay home to rest. Unfortunately, unlike the
flu, depression doesn’t disappear within a few days, so you can find yourself skipping out on social
obligations for weeks at a time.
3. Your Relationships are Suffering
Not only does self-isolation negatively influence relationships, but depression can also make the
smallest of issues unbearably frustrating. Since little things get to you, you’re more likely to snap at
others, creating unnecessary conflicts.
4. You’re Always Tired and Unmotivated
If you feel unrested no matter what you do, depression could be the culprit. Then motivation is
largely dependent on energy levels, so if you are mentally and physically exhausted, it’s no surprise
that you’re struggling to stay on top of things.
5. You are Engaging in Risky Behaviors
You may feel tempted to turn to a substance or addictive behavior like gambling because doing so
initiates a dopamine surge, therefore giving you temporarily relief. This is, of course, an
understandable response. At the same time, such tendencies generally worsen depression by adding
stressors to your life.
6. Everything Hurts
Mental health issues manifest physically as well, so headaches, stomach aches, and muscle pains
commonly come with depression.
7. You Eat Too Much or Too Little
Depression can reduce your appetite and make eating less enjoyable, so mealtimes can easily be
pushed aside. Conversely, comfort foods can be used to cope with unwanted emotions, leading to
overindulgence and unintentional weight gain.
8. You Sleep a Lot or Hardly at All
For some, sleeping excessively serves as an escape from emotional discomfort. On the other hand,
symptoms like rumination and chronic pain can make it nearly impossible to fall asleep.
How to Cope with Depression
1. Be Kind to Yourself
Excessively criticizing yourself isn’t helpful considering self-loathing can single handedly initiate a
bout of depression. Instead, strive to be curious about your depression. Internal exploration allows
for insight, hence highlighting factors contributing to the depression and ideally ways to go about
making progress.
2. Prioritize Your Health
Your brain and body are connected. Therefore, inadequate nutrition, poor sleep, and a complete lack
of movement can exacerbate mental health issues. While taking care of yourself can be tough when
you’re feeling down, try incorporating small, but impactful, changes such as going for brief walks or
taking a multi-vitamin.
3. Seek Support from Your Social Network
If you aren’t in the most energetic mood, consider a nonstrenuous activity like watching a movie
with a family member or simply sitting in your local coffee shop. Because the brain craves consistent
human interaction, spending just a little time around others can make a noticeable difference.
4. Consider Professional Help
Therapy is a great option when you’re struggling to pull yourself out of a rut. Therapy provides a
safe space to fully focus on your mental health and gives you access to additional resources that can
get you on the right track. Fortunately, the therapists at HavenMHC specialize in treating depression
and would love to be part of your recovery journey, so reach out for a free consultation.
References
Cherry, K. (2020). What is a Negativity Bias? Very Well Mind.
(2022). Major Depression. National Institute of Mental Health.
Torres, F. (2020). What is Depression. American Psychiatric Association.
Klein, A. (2020). What are the Differences Between Major and Persistent Depression. Very Well
Mind.
Seasonal Affective Disorder. Mayo Clinic.
Postpartum Depression. Mayo Clinic.
Premenstrual Dysphoric Disorder. John Hopkins Medicine.