Depression Counseling in Washington, DC
What is Depression?
Depression impacts most people in American society. Since there are common symptoms, established coping skills may be the key to lifting your mood when depression strikes.
As a definition, depression is a mental health condition characterized by persistent feelings of sadness, hopelessness, and lack of interest in activities that once brought pleasure.
Depression affects more than just emotions–it can influence physical health, motivation, relationships, and overall well-being.
Depression chips away at your quality of life, values, and your dreams for a brighter future. According to the World Health Organization, depression is a leading cause of disability worldwide, affecting millions of people.
Common Symptoms
Below are symptoms that are shared with sufferers of depression across the board. Have you ever experienced any of these?
- Persistent feelings of sadness, emptiness, or hopelessness
- Loss of interest or pleasure in activities once enjoyed
- Fatigue or decreased energy
- Difficulty concentrating, thinking, or making decisions
- Changes in appetite or weight (either loss or gain)
- Trouble sleeping (insomnia) or sleeping too much (hypersomnia)
- Feelings of worthlessness or excessive guilt
- Physical symptoms like headaches or digestive problems with no clear physical cause
- Thoughts of death or suicide
If so, you may be at risk for depression. And, it is essential to recognize that not everyone with depression experiences all of these symptoms, and their severity can vary.
Coping Skills
If you are depressed, here are some day to day activities that are likely to be completed when there is a tinge of motivation.
- Going for a grocery run. Instead of ordering online, you may take a step towards visiting your local grocery store to form the habit of getting out.
- Keeping up with personal care. If you are able to, dressing up may bring a smile. Instead of overthinking it, allowing the service of another can be life giving (i.e. a hair stylist or massage therapist). If you like being in the kitchen, carve out time to prepare a meal.
- Getting back into your hobbies. What do you enjoy doing? What brings you life? Playing music, cooking, gardening, sporting, or drawing may be simple hobbies to get back into or to begin.
- Calling a friend. Reaching out to your social community can be challenging, but they can be a vital support system. Visiting a friend or family member and joining a gym or some social group can mean connecting with others.
- Exercising can make a huge difference. Many clients have attested to the benefits they’ve experienced through exercising. What do you like to do to get moving? This can include going for a swim, practicing yoga or pilates, and going for a simple walk or bike ride.
Treatment for Depression
There are a number of treatments for depression. Among them are:
- Psychotherapy: Cognitive Behavioral Therapy (CBT) and interpersonal therapy are effective in helping people change negative thought patterns and behaviors that contribute to depression. Therapy can also be a place where individuals engage in coping strategies with their therapist and use tools to manage their symptoms.
- Medication: Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin–norepinephrine reuptake inhibitors (SNRIs), are commonly prescribed by doctors to help correct chemical imbalances in the brain. While medications can be effective, it often takes several weeks to feel their full effects, and they are typically used in combination with psychotherapy.
- Support Systems: Reaching out to trusted friends or family members is important. And, joining a support group can help with feeling less isolated and providing a sense of community and understanding.
Remember
- Baby steps. Taking one step at a time is the way to go.
- Planning. Having some type of structure and including daily reminders can make a difference.
- Have fun. You don’t have to start out small alone. Bringing a friend along can increase your commitment level.
- Get Treatment. Depression is highly treatable, with a variety of options available to help individuals manage and overcome the condition.
Remargo Yancie, LPC is a licensed therapist, a mental health and relationship counselor. He’s also an entrepreneur who established his counseling practice in several states.