Depression effects many people, according to the National Institute of Mental Health (NIMH) there are around 19 million people living with depression in the US. Depression is diagnosed more often in middle adulthood but can also be diagnosed in both younger and older populations. While we may be familiar with depression as a mental health concept what is it that makes depression so complex and difficult to treat? One answer is in how depression creates it’s own reinforcing cycle. There are variations in the way the depression is “kicked off”, how we internally respond, and our outward reaction.
The depression cycle is composed of 3 Stages.
The Stressor Stage: There are three types of mental stress, acute or brief, episodic acute, and chronic or long-term. Acute or brief stress may be road construction or the local coffee shop is out of your favorite blend. Other stressors are longer, these are known as chronic stressors. Chronic stress could look like an illness, a difficult marriage, or financial strain. Episodic acute stress is experienced in frequent and relatively short bursts (i.e. high pressure/performance based job). Episodic stress occurs so rapidly we don’t have time to recover from one stressful encounter to the next. Episodic acute stress may feel like you’re always “putting out fires”.
Internal Reaction Stage: There are three types of internal reactions our body may experience in response to a stressor.
Thoughts: Thoughts during this time will likely be both negative and unhelpful. “I’m never going to get a job.” “Today is going to be bad, I can’t even focus.” “Why do I even try?” “No one likes me.”
Feelings: Our thoughts can have a large influence over our feelings (and our feelings can influence our thoughts). We may feel a number of things such as annoyed, overwhelmed, disappointed, sad, scared, or hurt.
Physical Symptoms: The physical sensations we feel inside our bodies such as headaches, digestive issues, and fatigue.
External Reaction Stage: These would be your behaviors. These may manifest as irritability, social isolation, substance use/abuse, or excessive sleeping, to name a few.
How can therapy help? A licensed therapist can teach you how to interrupt this negative cycle and even how to reverse it to work in your favor. How do I know when I need to seek professional help? If your mood is depressed or you experience a loss of interest over a 2 week time frame and difficulty in an important aspect of life (work, school, family, etc.).
What are the most common ways to combat depression? Meeting with a licensed therapist, setting an appointment with your physician to discuss treatment options, consistently exercising, eating a balanced diet, engaging in positive social activities, and helping others.
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