Why Do We Feel Depressed? – Exploring a Variety of Causes

Depression Blog Posts

• Feeling Depressed? The Link between Covid-19 Isolation and Seasonal Affective Disorder
  

  What’s next? It may feel as if you’ve been asking that question every single day for the past 10 months. You’ve endured a global pandemic, stifling lockdown, economic crisis, social unrest, political division, and so much more. In between each of those extra-large events, you are always dealing with the collective fallout. So, what’s next? How about the negative link between isolation and seasonal affective disorder (SAD)? Isolation has been imposed upon us. But this is not happening in a vacuum. There are countless other factors in play, e.g. SAD. What is SAD? Seasonal Affective D (SAD) disorder is a form of depression. Typically, it begins and ends in conjunction with the changes of seasons. Most cases of SAD relate to the winter when the number of daylight hours decreases. Some folks experience seasonal depression in the summer months. Common SAD symptoms include: Shifts in eating habits, e.g. appetite changes, craving foods high in carbohydrates, and weight gain Sleep disturbances, oversleeping Feeling low-energy or sluggish Agitation, difficulty staying focused Losing interest in hobbies or other activities you previously enjoyed In more severe cases, people with SAD will feel depressed nearly every day. The Negative Link Between Isolation and Seasonal Affective Disorder Sometimes, people choose isolation or even silence. They may even go on retreats to seek out these sensory experiences. COVID-19 and the ensuing lockdowns imposed such changes without warning and without our “permission.” As a result, our social patterns have been severely interrupted. For example: Working from home Loss of daily routines and rituals Socializing via digital means Virtual schooling Holidays and events left uncelebrated The mere act of visiting someone who is sick or lonely is seen as dangerous Some social norms may be altered forever. Even those that will eventually return may still feel like they’re a long way away. On its own, these developments are enough to induce mental stress and possibly, depression. We are now seeing the outcome when quarantines meet SAD. People are not only lonely and depressed. They are also confused and resentful. It feels like we get contradictory advice on a daily basis and this is adding to the problem. Some self-help options to consider are: Getting sunshine in the early morning hours Daily exercise and activity Maintain regular sleep patterns Make healthy eating choices Stay connected — virtually at least — with people who support you Practice gratitude Practice mindfulness Another powerful is step is to take regular breaks from your device. Your news feed can be an hourly source of stress. It adds to feelings like paranoia and resentment. It also fuels the sense that you are missing out more than anyone else. Schedule in tech breaks throughout your day. Use that time instead to seek out sources of joy and laughter. You may need to talk with someone about all this (see below). But, in the meantime, create balance. What’s Next? Perhaps the most productive “next” thing would be to accept what is and isn’t under your control. Most of the events described above are beyond your influence. However, you certainly have the power to seek solutions. Thus, “what’s next” for you could be making a commitment to depression treatment. Issues like isolation, depression, and anxiety are never to be taken lightly. Working with a seasoned guide allows you to explore such problems and the underlying factors that help create them. If this sounds like something you need, please read more about depression treatment. I am here to help. I now offer online video sessions that can be catered to your current needs and situation. Let’s get things started by scheduling a confidential consultation soon. Click here to find out more about depression treatment. If you would like to schedule a free consultation,  please click here. Kate Kendrick is a psychotherapist specializing in anxiety treatment, depression treatment and couples therapy in Longmont, Colorado

• Guilt vs Shame: What’s the Difference?
  

  Word choice matters. We are all learning this more and more often — and it goes double in 2020. In psychological terms, it’s also essential that we properly identify our emotions. Along those lines, let’s do away with any belief that guilt and shame are “kinda-sorta” the same things. They are, in fact, two very distinct feelings and experiences. On top of that, the essence of guilt must be clarified because it can be either healthy or unhealthy. This is not merely semantics. It is not splitting hairs. Understanding the difference between shame and guilt is crucial to our wellbeing. Let’s Start with Shame Shame can be quite a challenge to accept and address. Shame, it is thought,  is hard-wired in our brains when we are as young as 15 months. Once it is internalized, a sense of shame can dramatically influence how you see and treat yourself. Furthermore, shame is more based on belief than reason. The belief at its root is that you are inherently and uniquely flawed in your essence… even to the point of being worthless. The outcomes of this mindset are entirely negative and manifest in behaviors like: Avoidance Social withdrawal Intense fear of rejection Unchecked, shame has been shown to lead to more severe problems like depression and substance abuse. Strategies to Address Shame It is crucial that shame is acknowledged and compassionately addressed. How? The following steps are a productive start: Counter shame with relentless self-compassion Talk to yourself as you would talk to a loved one in crisis Challenge the validity of your internal monologue Ask for evidence when your inner critic lashes out Take steps toward widening your social circle Develop relationships and a sense of belonging Unhealthy Guilt Experienced as early as age three, unhealthy guilt is founded on some unreasonable expectations. You set irrational standards in our childhood, hoping to please the adults in your life. In a self-fulfilling prophecy, you can never reach those standards as you yourself grow into an adult. The resulting feeling is profound and debilitating emotional discomfort. Until you address these long-term irrational beliefs, unhealthy guilt will provide you with consistently negative outcomes. You are trapped by this self-imposed cycle. When unhealthy guilt strikes, you find yourself more likely to engage in self-punishment than in any kind of introspection. Rather than ponder what needs to be changed, you sink deeper into the pattern. Steps to Address Unhealthy Guilt Once again, two major steps are the cultivation of self-compassion and the development of healthy relationships Identify your strengths along with your weaknesses Recognize that everyone has strengths and weaknesses Clarify whether or not your expectations of yourself are reasonable or not Healthy Guilt Also called “helpful guilt,” this emotion arises when you’ve done something that is objectively wrong. Developed as young as 3 years old, healthy guilt is a mostly rational response to your own behavior and actions. Everyone messes up at times and it is natural to feel like you’ve disappointed yourself. You broke your own moral code and, as a result, you’re feeling some psychological discomfort. For the most part, this outcome is positive. Healthy guilt puts you in a position to repair any damage you’ve done and to seek forgiveness. Steps to Address Healthy Guilt Own up to your actions Take responsibility Authentically apologize Show remorse Do the work to change the mindset that led to the transgression Heal your connection with the people involved Talk to Someone You Can Trust Sorting out emotions like guilt and shame is very challenging work — especially in an age teeming with false information. It only makes sense that you would choose to seek out a trusted expert to serve as your guide. Working with an experienced counselor provides you with a safe space to explore emotions, their causes, and their outcomes. Regular therapy sessions can help you identify the thoughts and patterns that are shaping you. Please read more about possible therapy options and contact me to set up a free 30-minute consultation soon.

• Why Do We Feel Depressed? – Exploring a Variety of Causes
  

  Identifying the causes of your depression, or a loved one’s isn’t always straightforward. Sometimes, of course, it can be clear. But often, a tangle of factors contribute to the diagnosis.If you think you may be depressed or have recently begun treatment for depression, you’re likely looking for more answers. There may be contributing causes you haven’t thought of or weren’t aware of.Some causes are easier to treat than others. Others may require a more in-depth approach. Educating yourself is an essential first step. Stress, Trauma, and Loss Chronic stress or acute trauma and loss, especially in the age of coronavirus, can sideline even the most emotionally resilient person. One’s health crisis or that of a family member likewise can cause emotional distress. Because of the spread of COVID-19, we in the midst of the worst pandemic the world has seen in over 100 years.   The threat of falling ill or dying from COVID-19 is front and center for many of us.  Being faced with a very real threat each time we leave the house, needing to socially isolate ourselves from one another and being exposed through the media to heartbreaking stories can lead to a state of chronic stress. The threat of losing our source of income or working every day in a business that is deemed essential in an environment in which the coronavirus is present can take a toll.  Add to that, having your kids at home all day and feeling responsible to monitor their online schooling can be overwhelming. Even if we take coronavirus out of the picture, significant changes such as divorce, death, job loss, or moving, often lead to grief. This response is normal, of course, but if grief becomes overwhelming and prolonged, there is a possibility you are dealing with depression. Early Childhood Environment One’s experiences during childhood can contribute to depression. If your mother suffered from untreated postpartum depression when you were an infant, you may be more at risk to experience major depression yourself.  In addition, growing up in a dysfunctional, turbulent family can lead to many emotional struggles. Sadly, parents aren’t always able to provide a stable, nurturing environment kids need for healthy psychological development. Abuse, trauma, neglect, parental addiction, relationship drama, and stress during these years are harmful in more ways than one. You can see that this is another way in which depression can run in families. If one generation can’t provide for the emotional needs of its children, the cycle can easily continue Genetics Researchers and depressed individuals alike have noted that depression often runs through more than one generation of a family. Scientists believe that sometimes genetics can influence the likelihood of becoming depressed. The precise manner of how genes work to cause depression isn’t completely understood yet, however. Intriguingly, they suspect that different genes can cause depression in different ways. Anxiety disorders may also have a genetic component.   Underlying Physiological Reasons Sometimes, depression or depression-like symptoms have underlying physiological causes. An underactive thyroid can contribute to depression. Hormones The fluctuating hormones associated with the menstrual cycle can also wreak havoc with a woman’s emotions. Likewise, the hormones present during pregnancy and after delivery can cause depression. Men can also experience hormone changes or deficiencies that contribute to depression. Vitamin Deficiency Vitamin deficiencies are another possible physiological cause. Vitamins B12 and D are vital for energy and mood. Seasonal Affective Disorder (SAD) can occur in the winter months when sunlight is limited, and our bodies don’t receive as much natural Vitamin D. Low iron can also create depression-like symptoms such as fatigue. Diet Consuming too much sugar and processed food also doesn’t help. Our bodies need whole nutrition that will support the proper functioning of our systems. Unfortunately, sometimes even a doctor or therapist will miss part of the depression puzzle as well. As we’ve discussed, there are many causes. Ask for a full physical with labs to look for underlying causes. Treatment Options Untangling the cause of depression can seem complicated. Thankfully, no matter the reason, many treatment options are available. Therapy, exercise, support groups and more are proven ways of finding relief. No matter what has triggered your depression, it’s crucial to get help early. Addressing it sooner rather than later can keep it from worsening. — Even if you feel stuck and hopeless, please know that healing is possible. I have extensive experience in helping those with depression move forward into a brighter future. Together, we can address your symptoms and provide you with invaluable skills and resources. Please reach out today.