Depression is a challenging mental health diagnosis, to say the least. It is a complex mental health disorder and disease of the brain, occurring when certain brain chemicals become imbalanced. Depression has social, psychological, and biological origins, and can be triggered by many factors, including stressful life events, genetics, illness, and more. Due to the complex nature of what causes depression, it can take an equally complex, multi-faceted approach to manage this disorder. Keep reading to learn how to combat depression in New York.
One of the challenges in managing depression is that hopelessness, lack of motivation, and lack of energy are symptoms of the disorder that make it difficult to do the things that will help control your symptoms. Also, there is often a delay in improvement due to the apathy experienced by depressives that makes it feel as if what you are doing is not paying off; making you want to quit before these coping skills can take effect. Please read the following tips to combat depression in New York with this in mind. Start small and keep going, despite your brain telling you that what you are doing is not paying off. That is the depression talking. The following tips are scientifically proven to help to manage depression:
1. Stay Active.
When you have depression, energy levels can drop drastically. However, last thing you want to do when you are depressed is to remain inactive. It's scientifically proven that physical activity fights depression. Exercising increases the neuro-plasticity of your brain releases neurochemicals called endorphins, which help to elevate mood. Start small; get your heart rate up 10 minutes a day, then work your way up to 20 minutes. Do your best to get out of the house; take a walk, find somewhere scenic, park, beach, nature trails, or just around the block. Any bit counts!
Do your best to maintain a routine. Sleeping too much or too little, skipping meals or exercise, and neglecting your personal needs all feed into and exacerbate depression, so combatting this with a daily routine that addresses these needs can be extremely beneficial. Start by giving yourself 3 MUSTS to do during the day, such as taking a walk, engaging in one act of self-care, and calling a friend. Do this consistently for a week, then add one item to your routine each week, and before you know it you will have built a routine with healthy habits to keep your depression at bay.
2. Stay Connected.
When depressed, you may experience negative thoughts telling you to isolate and not burden others with your problems. Try not to listen to these thoughts! They are a symptom of the hopelessness of depression not based in reality. Giving voice to your struggles to another person can lighten your burden and start to turn the tides of depression. Instead of being a burden, your friend or loved one will most likely be flattered that you trust them enough to confide in them.
Try to move beyond small talk. In order to develop a connection that will ease your loneliness and depression, it helps to take a risk and truly open up. Sticking to small talk and limiting yourself to a surface connection with others might actually make you feel even lonelier. Open up about what you’re going through, the feelings you’re experiencing.
If this seems too much, even the simple act of putting yourself in a social atmosphere can alleviate depressive symptoms. Try going to a place where there are people who may have similar interests as you, or even to a public spot like a museum, park, or mall, where you could enjoy being amongst people and feel a sense of connection.
3. Worry Less.
This is easier said than done. Worries are completely normal, but can become problematic when persistent and pervasive. Excessive worrying can hurt your well-being and lead to a state of chronic anxiety or stress, which if left untreated can lead to depression.
Stopping worrying involves confronting our beliefs, values, and emotions. Explore the origins of your worry, take constructive action when you are able, and accept what is outside of your control. Investigating your worries can be a helpful way to put these thoughts into their proper perspective. Observe your thoughts as an outsider-what would a friend or relative tell me in this situation? Am I being irrational? Is there evidence to combat my worry?
Bottom line: Don’t believe everything you think!
4. Be Mindful.
Mindfulness is the practice of purposely bringing your attention in the present moment without judgment. This can be beneficial in managing in depression by learning to detach and distance yourself from depressive thoughts. Mindfulness can help you realize that depression-fueled thoughts are just thoughts and not facts. Becoming emotionally attached to these thoughts is them often triggers negative thought spirals, not the thoughts themselves. One exercise that can assist with this is called “thought detachment,” where you imagine your thoughts are drifting clouds or leaves floating by while you practice not engaging them or becoming attached to them.
Also, instead of actively suppressing or resisting depressive thoughts, which may worsen symptoms, try to accept them. Acceptance does not mean resigning or giving up, it means acknowledging the feelings or thoughts are present, and letting go of things outside of your control. Research suggests that practicing acceptance can help improve symptoms of depression, quality of life, and ability to function.
5. Find Positives.
Depression can make things seem even worse than they really are. When you’re depressed, everything is filtered through a lens of negativity. By recognizes this, you can start to change your perspective to a more positive viewpoint.
Find simple sources of joy. A symptom of depression is anhedonia, which means you do not find pleasure in activities you normally found pleasurable. However, push yourself to do things that will boost your mood throughout day. Listening to uplifting music, watching funny television shows or videos, spending time with your pet, or being out in nature are some simple examples of joy-boosting activities.
Find one thing to be grateful for. When you’re depressed, especially at this awful time, it can seem that everything in life is bleak and hopeless. But even in the darkest days, it’s usually possible to find one thing you can be grateful about. It sounds cheesy but acknowledging your gratitude can provide relief from negative thinking and break the negative cycle of depression.
6. Self-Care.
Self-care can be difficult when you are depressed, because of the lack of energy, motivation and feeling unworthy of deserving anything positive that often accompany depression. Start by aiming for small goals like getting up out of bed, getting in the shower, sitting in a different room, and getting some sunlight or fresh air.
Pay attention to your senses. Take the time to see, feel, hear, taste and touch. Things like getting out in the sun, listening to music, getting a hug or eating tasty foods all help to soothe you. Activities that appeal to the senses boost frontal lobe functioning, which is helpful in combatting depression
With all of these suggestions, remember there is no “quick fix.” It may take weeks of developing a routine with the items listed before you start to feel better. However, if practiced regularly, it is scientifically proven that you will feel better with your depressive symptoms. If you feel you need additional support in managing your depression in New York, contact our office, we'd love to help you on your road to recovery.
5 MYTHS ABOUT DEPRESSION
As with most mental health diagnoses, there is a significant amount of misinformation that is circulating among the general public. Centuries ago, individuals with mental health issues were looked down upon by society, thought to be of weak moral character, purposefully deviant or difficult, or possessed by evil spirits. Although we have come a long way in combating the stigma surrounding mental health challenges, many falsehoods remain. Here are five common myths about depression that make it difficult for individuals to understand and treat this diagnosis.
MYTH #1: DEPRESSION ISN’T REAL
Many people believe that depression is synonymous with sadness, or perhaps even weakness of character. However, this is far from the truth. Depression is a complex mental health disorder; a disease of the brain.
There is typically not one cause of depression. Depression has social, psychological, and biological origins. Depression can occur when certain brain chemicals become imbalanced. Many factors in conjunction with one another, including genes, stressful life events, illness, and medicines, can cause this imbalance. Depression is a medical condition as real as any other.
MYTH #2: DEPRESSION OCCURS BECAUSE OF A SAD SITUATION
Depression and sadness are not interchangeable. Everyone experiences sad thoughts or unhappiness sometimes. For example, you may feel upset following the death of a loved one or the end of a relationship. Although events like these can raise your risk of developing depression, depression isn’t always caused by a negative incident.
Depression has a number of causes and triggers that vary from person to person. Sometimes the cause is unknown. Depression can arise suddenly and without warning, even when the external factors of your life are going well.
MYTH #3: YOU CAN “SNAP OUT” OF YOUR DEPRESSION:
Depression is a disease. It is a problem with brain chemistry, not character. Someone can't force themselves to “snap out of it” any more than you can make asthma or a heart attack go away.
No one chooses to be depressed. Depression isn’t a sign of self-pity, weakness, or laziness. It is a medical condition in which your brain chemistry, function, and structure are negatively affected by environmental and biological factors.
MYTH #4: DEPRESSION WILL GET BETTER ON ITS OWN
Depression is a biological disease that requires treatment. The same way you would not expect someone with any other medical disease to just “wait it out” and hope things get better is the same way depression needs to be viewed.
Without proper treatment, depression can last for months or even years. It is next to impossible to recover from this illness on your own. Debunking the myths and stigma that surround mental illness is critical to allow individuals that are struggling to have the courage to seek help.
MYTH #5: IF YOU TAKE ANTIDEPRESSANTS, YOU WILL HAVE TO BE ON THEM FOR THE REST OF YOUR LIFE
Antidepressants provide a long-term treatment option for many people with depression. However, the length of time that you’re advised to take them can vary based on the severity of your depression and your prescribed treatment plan.
You may not need to take antidepressants for the rest of your life. In many cases, your doctor may prescribe psychotherapy along with medication. Therapy can help you learn new ways of coping with life challenges and may lessen your need for medication over time.
If you or a loved one may be suffering from depression, reach out to a mental health or medical professional as soon as possible. There is treatment for depression available, and by breaking the stigma through education, we are that much closer to creating a culture where it is that much easier to get help.
Are you familiar with that that voice that is just below the surface, undermining your accomplishments, diminishing your strengths, and playing off your deepest insecurities and fears? This voice may follow you to work, accompany you to social gatherings, be by your side when attempting to accomplish your daily responsibilities, and whispering in your ear when you spend time with loved ones. What is this disapproving voice that sounds so much like our own, judging and demeaning us at every turn? It's your inner critic.
This voice is commonly known in psychology as the “inner critic.” Freud called it the “superego,” scientists call it “survivor brain,” and Cognitive Behavioral Therapy refers to it as “automatic negative thoughts.” Whatever you call it, much of this internal dialogue arises from messages that were given to us starting in childhood by family, teachers, friends, and society. Over time, due to our own insecurities, challenges, and negative life experiences, this voice gets louder, stronger, and more persuasive. It becomes harder and harder to identify what is reality, and what is the inner critic attempting to sabotage our emotional wellbeing.
This sounds grim, but there is good news. You don’t have to believe everything you think. Let me say that again-YOU DON’T HAVE TO BELIEVE EVERYTHING YOU THINK. Humans have an average of 12,000 to 60,000 thoughts a day, 80% of which are negative. This negativity over time can lead to sadness, helplessness, agitation, fear, worry, and hopelessness. They say, “Change your thoughts, change your life.” But how do we do that, especially when this inner critic has become so strong and powerful over time?
The simple answer? It’s a process. It will take mindfulness, vigilance, and consistency to change the pervasive negative thought patterns of the inner critic. However, the inner peace, freedom, confidence, and happiness that result from doing so are beyond measure. Here are some tools to get you started on gaining freedom from your inner critic:
1. Peacefully Observe Your Inner Critic
Oftentimes when we encounter something negative, or tendency is to try to suppress, avoid, fix, manage or control it. However, when it comes to negative thoughts, doing so often results in temporary relief, and the negative thoughts often resurface with a vengeance soon after. It can be helpful to think of your inner critic as a child throwing a temper tantrum. Let your inner critic know that you hear it, but do not give it more power than it deserves by engaging with it. Find a mantra that feels right to you, conveying the message, “Ok inner critic, I hear what you are saying, but I do not wish to listen or believe that.” Remind yourself that your thoughts are just words in your head, they are not facts. It is up to you to decide how much power you wish to give these words.
2. Investigate Your Inner Critic
The inner critic often exaggerates the negative in an attempted to keep you trapped in fear and hopelessness. Take some time to investigate what the inner critic is saying. For example, “You are a horrible parent.” Ask yourself, “Are my children alive? Are they fed/clothed/bathed? Am I doing the best I can?” Chances are, your inner critic is lying to you, taking one negative event combined with your own insecurities and stating the worst. Try asking yourself some general investigative questions, such as “Is this thought helpful? Is this thought true? What might my family and friends say about this thought? Am I blaming myself unnecessarily? What does the evidence in my life say about this thought?” This will help to expose the inner critic for what it really is-an irrational, illogical, and deceptive bully.
3. Meditate
Regular meditation practice allows you to become painfully aware of the endless chatter of the mind. As stated earlier, 80% of our thoughts are negative. Regular meditation practice will help you to gain experience in becoming mindful of your thoughts, detaching emotionally from these thoughts, and gaining the ability to pick and choose which thoughts you wish to engage with. Meditation is counterintuitive, so start small and keep your expectations low. The goal of meditation is not to be absent of thoughts. It is meant to help you gain clarity in how the mind works, and to avoid getting swept up and emotionally invested with your thoughts.
4. Practice Self-Care
Sometimes it can be beneficial to “act as if” we love ourselves, and our thoughts will catch up with our actions over time. The inner critic is often developed through receiving messages that you are not good enough and don’t matter. By engaging in regular self-care activities, you are sending another more truthful message to your inner critic-that you are worthy of love and respect. Self-care comes in a variety of forms, such as setting limits with others, having realistic expectations, repeating positive affirmations, journaling, exercise, eating healthy, drinking water, getting a massage, reaching out for help, dancing, singing, and resting. Find out what gives you that warm and fuzzy feeling and run with it. Send the message to your inner critic that you are not believing it’s lies anymore by treating yourself with kindness and compassion.
Battling your inner critic is not an easy task, but it is worth the fight. Remember, despite your past, challenges, and struggles, you deserve happiness. Don’t let anyone or anything tell you otherwise. If you feel you can use assistance in challenging these thoughts and finding your inner peace, don't hesitate to contact us.
– Alexandria (Alex) Fairchild, LMSW
Long Island EMDR is proud to announce that Great Neck Library is hosting us for a free webinar for the public on depression in a pandemic! Our very own Alexandria Fairchild, LMSW will be presenting. The presentation will cover the following:
"Depression is a debilitating illness. Those who struggle with depression are familiar with the well-meaning advice from family and friends, however the lack of motivation and overall apathy toward life make it almost impossible to incorporate any of their suggestions. The COVID-19 pandemic has exasperated existing mental health challenges for many, with isolation, loneliness, inactivity, fear, and hopelessness becoming all too familiar. This presentation will give you valuable knowledge, insight, and most importantly, foster hope that there is a way out of depression for yourself and/or those you care about. "
How to Attend:
Download the Zoom app on your device or go to zoom.us/join and enter the meeting ID and passcode. You can also dial in at 1 (646) 558-8656.
zoom.us/j/93729687981?pwd=Nk9ja3Q2MURvV0kzY3JETVRWZTN0dz09
Meeting ID: 937 2968 7981 - Passcode: 514799
Stress is defined as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. Stress is an unavoidable, normal bodily reaction to the challenges of daily life. Stress is a sign that you are alive; that you are pushing yourself and have care and concern for the people and situations that surround you.
Stress becomes a problem when the amount and severity of stress exceeds your capacity to cope. Some signs that stress may be taking a negative toll on your body and mind include exhaustion, chest pain, headaches, muscle tension, excessive worry, panic attacks, hopelessness, feeling overwhelmed, irritability, sadness, or engaging excessively in unhealthy behaviors (i.e. drinking/drug use, shopping, overeating, sex, or gambling).
Stress in unavoidable. However, consistent practice of healthy coping skills can reduce the detrimental impact stress can have on your overall well-being. Here are five 5-minute stress busters; 5 simple things you can do in 5 minutes or less to reduce the negative impact of stress in your life.
1. Jump!
Engage in 4 sets of jumping jacks for 45 seconds on, and 15 seconds of rest. Intense cardiovascular exercise reduces levels of the body’s stress hormones (adrenaline and cortisol) while increasing the feel-good endorphins (dopamine and serotonin). Exercise also forces you to be fully engrossed the present moment, giving your mind a welcome reprieve from your current worries.
2. Breathe.
The breathing method known as the 4-7-8 Breathing Technique has been scientifically proven to regulate cortisol, which controls your body’s fight or flight response. Find a comfortable position, and set a timer for five minutes. If you can, close your eyes. Breathe in through your nose for 4 seconds, hold the breath for 7 seconds, and exhale through your mouth for 8 seconds. By doing so, you are teaching your body to counteract the activation of the parasympathetic nervous system that occurs during stressful situations, which will help you to feel calmer and more at ease.
3. Write.
Writing is extremely therapeutic. Writing down the often big, scary, and chaotic thoughts that accompany stress can result in these thoughts becoming more tangible and less frightening than they were when they only existed in your head. Once you can see the problem more clearly, the solution doesn’t seem so daunting and out of reach. Try writing try a stream of consciousness style of writing, in which you write what is causing you stress for 4 minutes. Next, reread your writing and sort out what you can versus what you cannot control of the what you have written down. Recommit to doing your best towards what is within your control, and crumple up the paper to symbolize letting go of the worries that are out of your control.
4. Be Mindful.
Mindfulness is defined as engaging in a set of practices that anchor you to the present moment. Most stress results not only from the events themselves, but the negative projections into the future about how overbearing or overwhelming the stressor will be once we experience it. Being mindful to stay in the present moment can help you to slow down and clear away unnecessary, self-induced stress. Many of our worries never actually come to fruition. Take five minutes to pay attention to the sights, smells, sounds, touches, and tastes that surround. Repeat the positive affirmation “You are where your feet are” in an effort to remind you that you don’t have to be ten steps ahead of yourself; all you need to be is right here, and right now.
5. Laugh!
Many of us are guilty of taking ourselves far too seriously. Luckily, we live an era where we have endless entertainment at our fingertips, so why not take advantage of it? Type in your internet search engine, “Funniest animal videos”, “funniest TV bloopers” or “funniest stand-up comedy clips,” and give yourself 5 minutes to watch and laugh. Laughing helps to relieve your body’s stress response, relieve tension by relaxing your muscles, enhances your intake of oxygen-rich air, stimulates your heart and lungs, and increases endorphin production. It’s no wonder that they say laughter is the best medicine.
Stress can be crippling, but it doesn’t have to be.
Take preventative measures to manage your stress with these helpful techniques, and you will be able to cope effectively with whatever life throws your way. If you need help managing stress give our office a call, we'd love to help you start living a life you can enjoy!