Am I Depressed?
Learning How To Recognize The Signs of Depression and Find Relief With Helpful Tools
Everyone feels sad or down at times. Unfortunately, it goes with the territory of being human. When you are faced with difficult times and challenging emotions you may find yourself questioning if you are sad or if you are in fact, suffering from depression. It can be difficult to distinguish between normal sadness and depression, as the symptoms can be similar. Here are some factors that may help you distinguish between the two:
Duration and intensity: Normal sadness usually lasts a few days or weeks and is mild to moderate in intensity. Depression, on the other hand, typically lasts longer than two weeks and is severe enough to interfere with daily activities.
Triggers: Normal sadness is often triggered by a specific event, such as a breakup or loss of a job. Depression may have no apparent trigger or may be triggered by a minor event. You may not have a cause for your sadness and that can be very unsettling.
Physical symptoms: Depression often includes physical symptoms, such as changes in appetite or sleep patterns, fatigue, and body aches. These symptoms may not be present with normal sadness.
Thoughts and feelings: Normal sadness may involve feelings of disappointment or loss, but generally does not include thoughts of worthlessness or hopelessness. Depression often involves persistent negative thoughts and feelings, such as low self-esteem and a sense of hopelessness.
Impact on daily life: Normal sadness may cause temporary changes in mood or behavior, but generally does not significantly impact daily life. Depression can interfere with daily activities, such as work, school, and relationships.
If you believe that you might be suffering from depression, there is hope. Depression is absolutely treatable with the correct support and tools. Coping strategies can help you manage depression symptoms and improve your mental and emotional well-being. Here are some coping strategies and cognitive challenging techniques that you might want to try:
Practice self-care: Engage in activities that promote physical and emotional well-being, such as exercise, healthy eating, getting enough sleep, and spending time with loved ones.
Mindfulness: Practice mindfulness by focusing on the present moment and observing your thoughts and feelings without judgment. This can help you become more aware of negative thought patterns.
Identify negative thought patterns: Identify negative thought patterns, such as all-or-nothing thinking or overgeneralization, that contribute to depression.
Challenge negative thoughts: Once you have identified negative thought patterns, challenge them by asking yourself if they are true, if there is evidence to support them, and if there are alternative explanations.
Reframe negative thoughts: Reframe negative thoughts by focusing on the positive aspects of a situation, practicing gratitude, and replacing negative thoughts with positive affirmations.
Create a routine: Structure is very important when you are depressed. Pick two or three things that you will commit to daily such as making your bed, brushing your teeth or getting outside for a few minutes each day. Accomplishing these small goals each day will make you feel more productive.
Move your body: Exercise in any form whether it be walking, yoga, weight lifting or cardio dramatically impacts your mood in a positive way.
Get your Vitamin D: Vitamin D deficiency is prevalent in the general population. Low levels of Vitamin D is tied to a depressed mood. So get outside for a few minutes each day, take a Vitamin D supplement or invest in a Vitamin D lamp for your home or office space.
Remember, coping with depression can be a difficult and ongoing process. It is important to be patient and kind to yourself as you work through these coping strategies and cognitive challenging techniques. If you are seeking support with your depression, therapy is a great place to begin that exploration. Ascend Counseling is here to help. You can reach us at (708) 713-5894 or www.ascendcounselingil.com.
