Therapy for Depression

Depression Plays Hardball

The rules that depression plays by can change week-to-week, day-to-day. This makes it difficult for many to manage the symptoms on their own, trying to understand why they feel better on some days, and on others worse. There are days when you are “functionally” depressed, meaning you can get things done, and do what you need to do while in a mild state of persistent sadness. There are days when depression is debilitating, and you can’t get out of bed to brush your teeth. Then there are the in-between days, where you don’t know which way on the scale you will tip. Sprinkle in the few days where you feel “eerily fine” and wonder if you’ve been making the whole thing up. I understand because I’ve been there. I am here to tell you that depression is a liar that works to strip away your agency. It gives you the feeling of your life being dictated by how depression wants it to be.

It’s time to reclaim your agency.

In therapy, we will work to understand your moods and symptoms, get to the root of the depression, and develop skills and actions that work to improve your overall well-being. We will develop systems that are flexible and support you as you move through the spectrum of depressive symptoms, lessening their intensity over time. In therapy, we will work to empower you and strengthen your agency towards the life you want to lead. We will understand that sometimes this will be a back and forth process, some weeks making leaps, and next to a single step. We will work together to move through your depression all at your pace, with the compassion and sensitivity you deserve.

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What is Depression?

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Depression is a common and serious mental health illness that affects how you feel, think, and act. Everyone has felt sadness, however, despite this universal understanding, depression is frequently misunderstood. Depression causes feelings of sadness, loss of interest, apathy, and can bring about a feeling of “emptiness”. What makes it different from general sadness is how it affects your life. Depression can gnaw away at your sense of self, your relationships, your work, your goals, and your dreams. You are not alone. It is treatable and can improve.

What are the Symptoms of Depression?

How Do I Know if I Am “Actually Depressed”?

Many people ask themselves if they are “actually depressed” and may convince themselves they aren’t “depressed enough” to seek therapy services. There are a lot of misconceptions about what qualifies as depression. Many people think that you must experience depression for months on end, or meet every criteria, for it to “really be depression”.

The DSM-5 outlines criteria to make a diagnosis of depression. A person must experience 5 or more symptoms during the same 2 week period with one symptom must being a depressed mood or loss of interest or pleasure. You read that right. Not months on end, but 2 weeks qualifies for depression. This includes the natural fluctuation of how depressive symptoms express themselves in those 2 weeks. If you have a persistent state of sadness or any other combination of the above symptoms for 2 consistent weeks you are likely living with depression.

Self Test for Depression

While a self-test for depression will not diagnose you, it can help you decide if you should work with a therapist. Review these short 8 questions and keep a tally of how many you answer “yes” to.

Self Test for Depression
Do you have difficulty falling asleep or staying asleep at night?
Do you sleep more than 10 to 12 hours per day or sleep for most of the day?
Have you lost interest in the things that used to bring you joy or excite you, including hobbies?
Have you missed work more than once in the last month because you felt too fatigued or too pained to work?
Do you notice that you’re more irritable and easily upset in recent days or weeks?
Have you had thoughts of self-harm or suicide?
Has your appetite increased or decreased unexpectedly?
Do you have days when you feel as if you don’t have the energy to do the things you need to do?

If you answered “yes” to four or more of these questions, you are likely to be dealing with depression.

How is Depression Different from Sadness?

What is the difference between being depressed and being sad? Depression is more than just sadness. It is not how sad someone feels, but rather a combination of how long these feelings last, their impact on the body and mind, and the ability to function in daily life.

depression vs sadness infographic for art therapy in New York City — Sadness vs. Depression

Sadness is a normal emotion everyone experiences, usually concerning an event, like losing a job, going through a breakup, or the death of a loved one. Depression while sometimes brought on by a trigger, does not need a trigger to occur. Someone suffering from depression feels sad or hopeless about everything, no matter what is happening in their life.

Sadness usually lasts a day or two, but you may be able to still enjoy things like tv, food, spending time with friends. In depression, activities they once enjoyed are no longer interesting or pleasurable.

Sadness does not usually affect sleep, and you are still motivated to maintain your overall wellbeing and complete tasks. In depression, there is a disturbance in sleep patterns, and a lack of motivation to meet their basic needs.

In sadness, you may feel regret or remorse, but you won't experience a persistent sense of worthlessness or guilt that a person with depression may have. Those with depression battle with persistent self-diminishing negative thought patterns.

Lastly, self-harm and suicidal ideation don’t arise from non-depressive sadness. Those struggling with severe depression may have thoughts of self-harm, death, or suicide.

If you are feeling suicidal please call the National Suicide Prevention Lifeline: 1-800-273-8255 or Chat Here

How Can Therapy Help Improve My Depression?

In therapy we will work to confront the root causes of depression in your life. We will work together to help you understand your depression, how it expresses itself in your life, and work to develop coping skills and routines to manage and overcome depressive symsptoms. Therapeutic approaches that have been found to be effective for treatment of depression are Art Therapy, Gestalt Therapy, Internal Family Systems Therapy, Cognitive Behavioral Therapy, Mindfulness-Based Cognitive Therapy, and Acceptance and Commitment Therapy.

As Part of Depression Therapy We will Work On:

Pinpoint life events that contribute to your depression and help you find ways to change, accept or adapt to those situations
Set realistic goals for the future
Identify distorted thought processes or unhelpful behaviors that contribute to feelings of hopelessness and helplessness
Develop skills to cope with symptoms and problems, and identify or prevent future episodes of depression
Apply strategies for minimizing depressive symptoms
Learn to step into your depression as a bodily response, dialogue with it, and move through it
Develop preventative coping skills for depression and self-care
Practice mindfulness and making choices from a place of empowerment