Depression and Low Mood

Safe Space Therapy offers personalised treatments that empower you to overcome depression and low mood, with the guidance of experienced therapists.

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More than feeling down ...

Depression can creep up on anyone at any given time without warning. It’s a crippling mental health issue that the WHO puts as the number one reason for human suffering and disability. Our understanding of depression has changed over the years and we now know there are as many unique ways to get into a state of depression as there are to get out of it, which is why our approach is tailored to your symptoms and life circumstances.

“one in 10 people suffer from a mental disorder”

When depression occurs, the individual will turn in on themselves and refuse to engage with others, pushing away friends and loved ones and have a general feeling of despair or inability to see how their situation can change for the better. Often it starts so gradually the individual doesn’t realize anything is wrong, but they will start to withdraw more and more from living. Severity can range from prolonged feelings of being ‘low’ or not being able to ‘cheer up’ to being almost totally dysfunctional.

"Depression is a flaw in chemistry, not character."

Jessica Levi

Founder, Safe Space Therapy

How

Depression and Low Mood

can show up:

Often depression is exacerbated or even caused by substance abuse – alcohol, drugs or cigarette smoking.

Persistent sadness or low mood

Feeling sad sometime sis perfectly normal and part of a human experience, however if you have depression, you may appear consistently sad, down, or irritable. You may have difficulty finding joy or enthusiasm in activities you once enjoyed.

Sleep disturbances

Depression can disrupt sleep patterns. Insomnia can be present for some people with depression. You may have difficulty falling asleep or staying asleep, or experience excessive sleepiness and find it hard to get out of bed.

Emotional changes

Depression can cause emotional instability. You may become more irritable, experience mood swings, or show signs of emotional numbness and apathy.

Changes in appetite and weight

Depression can cause fluctuations in appetite. It’s possible to experience a loss of appetite and weight loss, while others may turn to food for comfort and experience weight gain.

Loss of interest and pleasure

You may lose interest in activities or hobbies you previously enjoyed and experience a diminished ability to feel pleasure or find satisfaction in things they used to find pleasurable.

Suicidal thoughts or behaviors

In severe cases of depression, individuals may contemplate or exhibit suicidal thoughts, talk about death or dying, or engage in self-harming behaviors. If someone expresses such thoughts or behaviors, it is crucial to seek immediate professional help.

Difficulty concentrating and making decisions

Depression can impair cognitive function, making it challenging for you to concentrate, remember details, or make decisions. You might report feeling like you've become indecisive or have a slowed thought process.

Fatigue and low energy

Depression often goes hand in hand with persistent fatigue and lack of energy. Simple tasks can feel overwhelming and require significant effort leaving you to avoid doing them entirely.

Social withdrawal

Depression often leads to a decreased interest in socializing or participating in activities with friends and family. You may start to isolate yourself, avoid social events, or decline invitations and have a “what's the point?” mindset.

Neglecting personal care

Depression can lead to a lack of motivation or self-care. Neglecting personal hygiene, such as showering, grooming, or dressing appropriately can be a sign of depression.

Warning signs to look out for

When you experience depression, it can greatly impact your thinking patterns. Here are some ways in which depression may affect how you think:

Slowed thought processes

Depression can lead to a general slowing down of your thought processes. You may feel mentally foggy, have difficulty organizing your thoughts, or experience delays in processing information. It may feel like your mind is operating at a slower pace than usual.

Slowed thought processes

Loss of interest and motivation

Depression diminishes your interest in activities and saps away your motivation. You struggle to find pleasure or meaning in things you used to enjoy, which further impacts your thinking patterns. It becomes increasingly challenging to engage in activities or pursue goals that once brought you fulfillment.

Rumination

When you're depressed, you often find yourself engaging in excessive rumination. You dwell on negative thoughts, events, or feelings, replaying past mistakes or perceived failures in your mind. This rumination intensifies your depressive symptoms, trapping you in a cycle of negative thinking.

Memory problems

Depressive symptoms can impact your memory, making it more difficult to remember details, concentrate on tasks, or recall information. This can further contribute to a sense of frustration and self-doubt, as you struggle to retain and process information effectively.

Difficulty concentrating and making decisions

Depression can impair your cognitive function, making it challenging to concentrate, focus, or retain information. Simple tasks may feel overwhelming, and making decisions, even about minor things, can become a daunting process for you.

Cognitive distortions

Depression can give rise to distorted thinking patterns known as cognitive distortions. These are automatic and irrational thoughts that reinforce negative beliefs. You may engage in "all-or-nothing" thinking, where you see situations as either perfect or disastrous. You may also overgeneralize, drawing broad negative conclusions based on limited experiences, or engage in personalization, attributing personal blame for events beyond your control.

Self-criticism and low self-esteem

Depression can cause a harsh and critical inner voice within you. You constantly berate yourself and feel a deep sense of worthlessness. Your perception of yourself becomes distorted, as you primarily focus on your flaws and shortcomings, while dismissing or discounting your positive qualities.

Negative thinking

Depression often leads to a negative bias in your thoughts. You may find yourself interpreting situations, yourself, and the future in a negative light. It becomes challenging to see the positive aspects of life, as your mind tends to focus on your shortcomings, failures, or perceived inadequacies.

When were feeling stuck and low our familiar coping strategy is to withdraw, isolate or drink causing our feelings to sink even deeper.

"Depressed people make depressed decisions."

A combination of these could indicate depression. If you or anyone you know is experiencing any of these and feels unsafe please reach out a mental health professional or GP.

Risk factors

It’s more than a change in the brain…

‍

The first thing to differentiate before going in for a diagnosis is the difference between feeling depressed and having depression. And while there are certainly different risk factors for depression it is important to recognise that the term depression itself is an umbrella term for a set of symptoms, of which it's unlikely you have all of them.

Loneliness

Loneliness is currently considered as the biggest risk factor for depression

Family History

While there is no specific gene for depression, growing up in a home with depressed parents restricts your ability to learn good coping skills when things get hard. So growing up in a home makes you more susceptible to depression, not your genes.

Stress

Stressful events can often trigger poor risk assessment and even worse coping skills. We resort to the comfortability of familiar spaces and if that's shutting down and switching off you're more likely to go on a downward spiral of depression.

Personality

No, you are not to blame, but personality traits such as low self-esteem and being highly critical of yourself puts you in a position of being at a higher risk factor.

Expecting the Negative

Why even bother when it won’t help or nothing will change anyways?

Bereavement

Although the loss of someone special or even an event like a divorce can trigger symptoms of depression, it may not always be diagnosed as such but it's still important to seek out help and speak to a professional when you need to.

Tips for coping

Engage in physical activity

Engaging in regular physical activity, even in small increments, can have a positive impact on your mood. Try to incorporate activities like walking, jogging, yoga, or any other form of exercise that you enjoy.

Engage in physical activity

Seek professional help

Consider seeking professional help from a mental health provider such as a therapist or counselor. They can provide guidance, support, and evidence-based treatments that can assist you in managing your depression.

Reach out for support

Don't hesitate to reach out to friends, family, or a support network. Share your feelings and let them know you're going through a difficult time. Their understanding and presence can provide comfort and reassurance.

Practice self-care

Take time to prioritize self-care activities that nurture your well-being. This can include activities like taking relaxing baths, reading a book, engaging in hobbies you enjoy, or practicing mindfulness and meditation.

Establish a routine

Establishing a daily routine can provide a sense of structure and stability. Set regular times for waking up, meals, and activities to create a sense of predictability in your day.

Challenge negative thoughts

Become aware of negative thoughts and actively challenge them. Ask yourself if there is evidence to support those thoughts or if there might be alternative explanations. Practice replacing negative thoughts with more positive and realistic ones.

Break tasks into smaller steps

If you find it difficult to tackle tasks due to low motivation or energy, break them down into smaller, manageable steps. Accomplishing these smaller tasks can provide a sense of achievement and motivation to continue.

Limit stress and prioritize relaxation

Identify and minimize sources of stress in your life as much as possible. Prioritize relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or engaging in activities that help you unwind and relax.

Practice self-compassion

Be kind to yourself and practice self-compassion. Acknowledge that depression is an illness, and you deserve understanding and care. Treat yourself with the same kindness and compassion you would show to a loved one in a similar situation.

Stay connected

Even if you don't feel like it, try to maintain social connections. Attend social events, reach out to friends, or consider joining support groups where you can connect with others who may be experiencing similar challenges.

With appropriate therapy, depression is one of the most treatable disorders.

Overcome Depression and Embrace Happiness

Safe Space Therapy offers personalised treatments that empower you to overcome depression and low mood, with the guidance of experienced therapists.

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