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Understanding & Coping With Depression
Causes of Depression
The Major levels of depression (pathological), as well as certain levels of dysthymia appear to have a genetic link or other physical foundation. Research indicates that some are born with a pre-disposition to develop these mental health problems.
Counseling or therapy can help, and a "physical" intervention in the form of medications is also needed to deal with the symptoms.
All levels of depression have a physical nature, as all of your moods are produced in the brain. What is happening in the brain during times of depressed mood is that chemicals, known as:
Neurotransmitters
aren't working the way they are intended for maintenance of a stable mood.
Three of these chemicals are involved in mood, and also play a role in our cognition (thinking) processes.
- Serotonin
- Dopamine
- Norepinephrine
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If your depression fits on the "higher" levels, this is important. From a cognitive behavioral understanding, your depressed mood most likely has developed as a response to a specific "trigger event", or combination of events.
This is kind of like the chicken/egg question. Does negative thinking lead to depressed mood or is the reverse true. Is it possible to change mood by changing thinking patterns, specific thoughts or beliefs? From the cognitive-behavioral standpoint the answer is yes. |
Your mood fits into that pesky little "EMOTIONS" slot.
Most of the things we get depressed about do improve, and we do start to feel better. Time does heal a lot of wounds. This may not be the case if you dealing with a major level of depression (pathological). For most though, positive changes bring on positive mood.
It is useful to acknowledge specifically what you are thinking about your current circumstance and dispute or challenge these thoughts.
Base your understanding about what is going on in your life using factual data. Weed out the suppositions, worries, fears, fantasies, unsupported beliefs, etc.
Try to "prove" to yourself that it really is as bad as you are seeing things! |
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Example:
You have ended a dating relationship or marriage. You are depressed and think, "I'll never find anyone else, I'm so lonely."
- Yes you are alone after breaking up, and this can be solved by getting around other people or becoming comfortable with being by yourself.
- Never (just like always) is a long time. This is called thinking "Globally", and it is a trap that is easy to allow your thinking to fall into.
- The truth is, eventually you will work through the pain of the loss, and if you choose to seek another partner, you will meet one.
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The method to use with a non-pathological depression or negative mood level is not difficult.
The challenge is putting forth the effort to change what you are thinking. It takes focus and energy, something that is not in big supply when depressed. This is where a counselor or therapist can be of great benefit to you.
Keeping a journal during times of depressed mood can help. Get your negative feelings and thoughts out and on a piece of paper. This can help you to dispute or challenge them. Keep your journal private. You don’t have to ever re-read it. Burn it afterwards if you want.
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Affirmations (statements that are positive about yourself or your situation) written at the start of your day can also help. I discuss these further on the Self Esteem pages.
If there is something you need to change in your life (i.e., job, goals, girl/boy friend, etc.), responsibly change it.
AND, If you are drinking excessively or using other drugs to numb any type of emotional pain,
STOP
NOW!
(they really aren’t helping.) |
A handout I often share with my depressed clients: is found here.
You can overcome non-pathological depression. Be kind, gentle and easy with yourself. Get professional help if you need it. Change your thoughts -- it may sound too good to be true, nonetheless, rational thinking has a great power to modify your mood.
Some good books have been written to deal with this subject. My recommendations are found here.
Depression that is non-pathological in nature can benefit from support provided through Email Counseling. To find out more about it visit the:
Email Counseling Center
Here is a place where you can connect with others to chat and learn about depression and other mental health issues:
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