Depression & Anxiety Management

Uncover the symptoms of Depression

What are they and how can you manage them

Depression is a serious medical illness marked by feelings of profound sadness, grief, and general loss of interest and/or pleasure in daily activities. Not simply ‘the blues,’ sadness, or a bad mood, depressive disorders are severe and lasting, impairing the person’s ability to function socially or occupationally. For people suffering from depression, life can seem an exhaustive, overwhelming struggle.

According to the Diagnostic and Statistical Manual of mental disorders (DSM), the feelings of depression must represent a marked change in the person’s normal disposition, last for at least a two consecutive weeks, and negatively impair normal functioning. In addition, a clinical diagnosis of depressive is accompanied by the following symptoms:

Profound sadness, feelings of hopelessness, helplessness
Loss of interest/pleasure in daily activities
Weight gain or weight loss due to a change in appetite
Sleep problems (sleeping too much or too little)
Feeling restless and agitated or slow and still
Lack of energy, feeling tired all the time
Feelings of worthlessness or guilt (warranted or unwarranted)
Cognitive symptoms including diminished concentration, memory, ability to make decisions
Recurrent thoughts of death or suicide

Everyone who experiences clinically significant depression will suffer from some of these symptoms, but not necessarily all of them.

There are many types of depression including major depression (or unipolar depression), dysthymia (mild or minor depression), double depression (combined major depression and dysthyma) bipolar depression (bipolar disorder, manic-depression), Postpartum depression, Seasonal Affective Disorder (seasonal depression), and more. But the two main types of depression are major depression and dysthymia.

Major depression may be diagnosed if the above symptoms are present for two or more weeks and the mood represents a marked change in the person’s normal behavior. In addition, functioning and quality of life must also be negatively impaired.

Dysthymia is similar to major depression but the symptoms are said to be milder in that individual functioning is less impaired compared to major depression. However, the symptoms last longer; for a standard psychiatric diagnosis of dysthymia - the symptoms of depression must persist for at least two-years. Because dysthymia often develops early in life, the sufferer may believe that it is normal to always feel depressed and that it is just a part of their personality. In fact, they may not remember a time when they were truly happy.

Just what causes depression and who is at risk is still up for debate. However, researchers point to a complex fusion of factors including genetics (depression does run in families), biochemistry (brain chemicals called neurotransmitters; serotonin and/or norepinephrine deficiencies), personality (angry, pessimistic, low self esteem), as well as environment (poverty or exposure to abuse for example).

Management of Depression & Anxiety

CBT - Cognitive Behavioural Therapy -is a scientifically well established and effective treatment for anxiety and depression; many studies show that CBT is just as effective as drugs in managing these emotional conditions. And for relapse rates, CBT is much more effective than medications in preventing relapses. The side effects associated with medications for anxiety and depression also make CBT a more desirable form of treatment for many.

Because the effectiveness of CBT in the treatment of anxiety and depression are so well documented, because there are no dangerous or unpleasant side effects, because the long-term effects of CBT treatment are lasting, CBT provides a solution-based option for people.

CBT is a therapeutic approach that addresses the thoughts that reinforce negative belief systems, and the behavior that occurs as a response to those beliefs. Combining a cognitive approach, which deals with our reasoning, perceptions and learning patterns with a behavior approach, which looks at the actions that follow our cognitions, CBT is able to help people change core beliefs and learn new actions that result in healthier habits.

CBT focuses on our current negative thinking patterns, distorted concepts of self, our attitudes and assumptions, limiting beliefs, and mental imagery, for example. The cognitive component of CBT is about training people to recognize negative thinking patterns that influence how we feel and behave. With recognition of self-specific destructive cognitions, we can then focus our attention on changing these cognitive distortions and reducing the time we spend ‘playing’ amongst these distortions. This is where the ‘behavior” part comes in.

On the “behavioral” level, CBT focuses on changing unhealthy or unwanted behaviors that reinforce our negative thinking patterns. Teaching relaxation techniques, the importance of moderate physical activity each day, proper diet and nutrition, all work together to compliment cognitive restructuring.

Put simply, CBT is about reprogramming habits - thinking habits - and our knee-jerk reactions to these beliefs. It’s about education and awareness; it’s about recognizing distorted perceptions and changing our typical behavior with more positive behavior. In short, if you can recognize that certain thoughts produce unpleasant emotional consequences; and you’re shown a NEW, healthier way to think and respond within that same environment, you will by empowered to choose this new way of thinking because it will produce a more serene life-experience for you.

Helpful Resources

Imagine what life will be like when you’re free…

Anxiety and depression have something in common: They keep you distracted from facing the real underlying issue. The worrying, the nervousness, and the hopelessness are actually keeping us “safe” by keeping us distracted from this underlying issue. We are often consciously unaware of this process. When you’re used to this process, the thought of losing it (overcoming anxiety) is scary to your subconscious mind. Even though anxiety feels “bad,” it has become your defense mechanism for quite some time.

Your ability to shift your focus from getting rid of anxiety to correcting the underlying cause - while radically accepting and allowing anxiety to be present - is the key to overcoming anxiety and depression.

Learning that you can choose to let go of anxiety at any time – by healing the foundation, gives you real freedom from anxiety!