Therapy for Depression

What are the symptoms of depression?

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Depression symptoms can vary from mild to severe, and can often include:

• Feelings of sadness, hopelessness, and emptiness 

• Changes in appetite—weight loss or weight gain 

• Changes in sleep habits—trouble sleeping or sleeping too much

• Lack of energy; feelings of tiredness, exhaustion, or fatigue

• Loss of interest or pleasure in most activities 

• Irritability, intolerance, and frustration

• Slowed movements or speech that is observable by others

• Feelings of worthlessness, self-blame or guilt

• Difficulty thinking, concentrating, remembering, or making decisions

• Recurrent thoughts of death or suicidal thoughts

• Unexplained physical pains—headaches or back pain

 

With depression, it is common to be trapped thinking about past or hurtful events. You might struggle to find a meaning in your life, feeling unloved and unworthy. Additionally, you might be feeling bad about yourself—feeling that you are a failure who has let yourself or your family down. Your thoughts might tell you that you are incapable of doing anything well. In these dark places, it is easy to feel as though there is no light at the end of the tunnel. However, with the help of psychotherapy, these destructive thought patterns can change.

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Depression in a relationship

Relationships can contribute to or even cause depression, especially when they are unhealthy, unfulfilling, or emotionally distressing. While relationships can be a source of support and happiness, they can also bring emotional challenges that impact mental well-being. Here are some ways relationships can contribute to depression:

• Abusive dynamics

• Constant arguments

• Unresolved conflicts 

• Difficulty managing conflicts

• Lack of communication

• Negative communication patterns

• Infidelity and trust issues

• Loneliness within a relationship

• Unmet emotional needs

• Breakups

• Struggles with external stressors​

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How to cope with depression

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In order to cope with depression, you can take initiative and begin changing your lifestyle to reduce your stress. Making healthy lifestyle adjustments provides your mind a refreshing, beneficial chance to find peace. 

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A healthy lifestyle includes: 

• Exercising: Partaking in physical activities at least 3 times a week can help reduce the level of stress hormones in your body. Exercise also produces a helpful endorphin that is regarded as a natural pain killer.  

• Eating healthy: Consuming nutritious foods, vegetables, and fruits can organically reduce your overall stress. Minimizing caffeine and sugar from your diet is also highly important.

• Staying hydrated: Dehydration is one of the most common reasons for your body to feel stressed. Drinking water can reduce your stress level and cleanse toxins from your body.

• Sleep: Getting enough sleep—usually 7 to 8 hours a night—helps reduce stress while keeping both your mind and body healthy. 

• Finding a hobby: Partaking in activities that spark joy is a great way to combat stress.

• Social support: Calling a friend and seeking support from your social circle can help you cope with a stressful situation.

• Taking breaks: Going on vacation, taking breaks from work, or temporarily removing yourself from stressful life conditions are integral in preventing burn out. 

• Effective time management: Sometimes, scheduling weekly or daily tasks can help prevent stress. Stress often leads to procrastination, making it difficult to manage everyday life.

• ​Staying Organized: Keeping your living space, desk, and closet tidy can help prevent mental clutter, creating a sense of clarity and calm.

• Getting sunlight

• Walking in nature 

• Deep breathing and relaxation exercises

• Practicing mindfulness

• Getting a massage

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Effective Therapy for Depression

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Psychotherapy can help you understand the roots of depression, enabling you to pinpoint what factors are contributing to depressed feelings. Depression might arise due to stressful life events, family conflicts or relationship trouble. You might be in a toxic or emotionally-abusive relationship (potentially narcissistic abuse), or perhaps your difficult, critical family members might contribute to feelings of helplessness. Perhaps your past traumas, your loss, and/or negative experiences might be the underlying causes for depression.

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Drawing from Emotionally Focused Therapy (EFT), Acceptance and Commitment Therapy (ACT), Relational Life Therapy (RLT), and Cognitive Behavioral Therapy (CBT), I tailor my approach to each individual’s needs. CBT is particularly effective for depression, helping clients recognize and reframe distorted thinking patterns. By addressing these thoughts, I provide tools to face challenges. 

I create a safe, supportive space where clients can share their experiences. Using inner child work, grounding techniques, mindfulness, and psychoeducation, I help reframe negative core beliefs and transform destructive thought patterns.

Brainspotting is another powerful tool for processing overwhelming depression. This technique works on the principle that "where you look affects how you feel." By guiding your gaze to specific points, Brainspotting helps access, process, and release deeply held emotions and trauma. Because it engages the brain’s deeper emotional centers, it can often be more effective and faster than traditional talk therapy.