Depression

2020 has been an uncertain and stressful year. COVID-19, and its many consequential effects, have led to some very difficult moments. The loss of loved ones, livelihoods and freedoms that we take for granted have been difficult to bear. It has been painful to watch social events unfold and witness suffering on a seemingly endless news cycle. It is fair to say that 2020 has impacted us all in a variety of ways.

Many of us have had firsthand experience with anxiety and depression this year. Some have struggled with significant symptoms of mental distress for the first time ever. However, despite these stressors, there are reasons for optimism. And there are many ways to build a buffer of strength to help you cope with all that 2020 has brought us.

Looking At The Positive

While it may feel like the only impacts this year have been negative, adversity always brings out positive outcomes as well. Here are a few of the silver linings from this year.

Increasing Our Dedication to Physical Health

As we worried how each of us would fare against the virus, a renewed focus on the importance of overall health emerged. Out of that concern grew a determination to improve nutrition and fitness. Many learned the art of home cooking, or expanded their culinary skills as we refamiliarized ourselves with the simple pleasure of a family meal. The concept of nutrition as it relates to mental health is not new, and whether the goal is to learn a new hobby or improve overall health, this focus on well-being has proved to be vital in many ways.

Reinforcing our Bonds with Others

The need for social support was never more pronounced than when it became difficult or impossible to be with those we care about. Difficult times often bring people together, and not being able to gather and draw support from each other added anxiety. Yet, our ties with loved ones and friends became reinforced.

Under stay-at-home orders, parents and children discovered new interests and strengthened bonds. Social distancing, strict quarantines and overall caution demanded creative approaches to maintaining relationships. Many found new ways to stay emotionally close with those they care about, no matter how far away they were.

Adapting and overcoming this obstacle didn’t mean that we missed those in-person visits any less, but it did mean that we try to stay connected, and that is very beneficial to mental health.

Taking a Cue from Those with Mental Illness

Even as symptoms like depression and anxiety have widely increased this year, some people who were managing existing mental health conditions before the pandemic actually saw an improvement in symptoms. Drastic changes in routines due to quarantines meant that daily and often problematic stressors were suddenly reduced, as things like battling traffic, excessive demands on our time and competing obligations evaporated.

Those who saw improvements in symptoms certainly worried as much as everyone else, but may have found that they had more capacity to cope without the usual daily pressures weighing on them. Additionally, because these individuals were actively managing symptoms, they already had tools to help manage their anxiety. For those who didn’t have a mental health condition before the pandemic, there was something to learn from those who did, as they are well-practiced in how to cope and how to heal.

Talking About our Mental Health

It is still true that stressors weigh on us and that depression and anxiety are real concerns. However, the conversation around mental illness and symptoms of emotional distress is shifting. We have learned to talk more about the impact of stress and symptoms of mental illness. The phrase “it’s okay to not be okay” is now openly spoken.

These conversations are helping to create understanding and empathy while encouraging people to reach out for support. For example, Foundations Counseling has seen calls and emails increase dramatically since March as compared to the same time frame last year. This shows that people are beginning to feel less afraid of asking for help and support when they need it. Although we still have a long way to go, this represents a big step forward in reducing stigma, increasing awareness of the need for services and giving people the information and tools, they need to better support their mental health.

These silver linings are reason for hope. They do not diminish the anxiety and distress many have experienced this year, but they highlight the many ways we can increase tools for coping with stress and anxiety during worrying times.

Managing Stress By Building Resilience

Finding ways to take care of yourself, knowing when to reach out for support, and knowing where to find that support is critical to managing stress and building your resilience. Here are some suggestions that may be helpful.

Stay Connected. Connections with friends and family have helped boost us through the pandemic, and they continue to be important to mental well-being. Foster those relationships, whether face-to-face, on a video call or with a phone call. Staying connected to others improves our own capacity for compassion, with the benefit of mutual support.

Reframe your thoughts. Feeling a sense of control can often reduce worry and stress. One way to accomplish this is by reframing your thoughts in a positive way. Take a few deep breaths, think over the situation and how you feel, then challenge your thoughts in a way that focuses on the positive. Whether it’s counterproductive thoughts, or how stressors affect you, breaking the cycle of pessimism helps improve your outlook.

Avoid negativity. Limit your media exposure, or restrict it to positive and uplifting sources. The added tension from a constant cycle of bad news and negativity can prompt a sense of threat, leading to anxious feelings.

Express gratitude. Think of something different each day that you’re thankful for. Recognizing what you can appreciate is beneficial to stress management.

Take care of your health. Improving your physical health strengthens your mental health, and can start with a few small steps toward your goals.

Spend time on your interests. Make it a point to cultivate your interests and hobbies. Whether you enjoy games, creative pursuits or hands-on activities, even a few minutes dedicated to these can be restorative. If you’re not sure where to start, think of topics that you find interesting and then explore possibilities.

Make note of what helps and then build on it. Identify the positive methods that you already use to manage stress and anxiety. As an example, if your go-to coping tools are deep breathing and stretching, consider adding a brisk walk or trying yoga. These may help calm anxiety and offer further relief.

Ask for help when you need it. As you work on building resilience, don’t forget that you’re not alone. When the anxiety, sadness or other symptoms become overwhelming, it’s time to reach out for help.

Self-care strategies are important to overall mental health and can provide a greater sense of control anytime you feel anxious. 2020 has without question been a difficult and stressful year. It has also been an opportunity to learn how to cope and build resilience, a powerful buffer against stress and anxiety regardless of the challenges the year has brought us.

We are always here to help people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities throughout Texas. If you believe that you need help in building mental health resilience and a formula to cope with stressors, please do not hesitate to reach out to our professional counselor team at Foundations Counseling.

Did you know that young adults are still experiencing cognitive development from the ages of 18 to 29?

You may think that once you’re out of high school, you’re finished growing up. Physically, you’re probably as tall as you will ever get, and from this point forward, you may remain the same overall size throughout much of your adult life.

Whether you head off to college or out to make your own way in the world, you will likely gain a great deal of independence at this point in life, moving away from your parents and beginning to take care of yourself. While you still have a lot to learn, you probably feel like the development process is over.

Mentally, however, as a young adult, you’re still not fully grown. This is one of the reasons why mental illness can present at this time of life.

Brain Development for Young Adults

Most people are familiar with the developmental stage of adolescence. The independence of relying more on peers than on parents for the first time, the angst of finding one’s own identity while belonging to a social group, and the inhibitions and poor decision-making are legendary parts of the teen years.

What most people don’t realize, however, is that this phase of brain development does not stop at age 18. The part of the brain that controls impulses and plans and organizes behavior to reach a goal will continue to develop into the mid-twenties. For most people, at age 18, this growth process is only half over.

The brains of adolescents have heightened reward systems that also remain active several years beyond their eighteenth birthday. This increased sensitivity is what drives adolescents to be highly emotional and incredibly sensitive to peer pressure. Throughout their twenties, they continue to seek out new, potentially pleasurable experiences without regard for the risks.

The changes that take place in the brain during the early twenties affect how new experiences and new pieces of information are synthesized. This brain growth tends to coincide with a loosening of parental controls, and possibly the freedom of attending college. The types of experiences, both good and bad, a young adult encounters can significantly shape brain development in this stage, potentially presenting as mental illness.

First Signs of Mental Illness in Young Adults

Mental illness encompasses a wide variety of disorders that exist on a severity continuum. Some can be temporary responses to crisis or other experiences, while others are chronic conditions. Mental illnesses have various causes and triggers. The stigma of mental illness in this country is fading as more and more people discover they have some sort of mental illness, and that their lives can be improved by treatment.

Common Mental Health Disorders

Mental illnesses are generally grouped into these categories:

• Eating Disorders (anorexia, bulimia, binge eating)
• Personality Disorders (antisocial, paranoia, borderline personality disorder)
• Addiction (alcohol, opioids, tobacco)
• Mood Disorders (major depressive disorder, bipolar disorders, cyclothymia)
• Thought Disorders (schizophrenia, schizoaffective disorder, delusional)
• Anxiety Disorders (social anxiety, phobias, generalized anxiety)
• Developmental Disorders (autism spectrum disorders, ADHD)

While some of these mental illnesses can present and be diagnosed in childhood, many cannot be diagnosed until adolescence or even later. Personality disorders, for example, cannot be confirmed until the personality is more fully formed. Addiction does not usually develop in childhoodbecause adults control the substances children have access to. Eating disorders also tend to develop during adolescence or later, because that’s when you gain full control of your eating habits.

Young adults are at a particularly vulnerable time in their development, which might explain why one out of every five is affected by mental illness. Mental illnesses that commonly present in young adults include:

• Addiction
• Anxiety
• Depression
• Schizophrenia
• Bipolar Disorder

Young adults are completing a transition in their mental state that is marked by heightened emotions and turmoil. When you add the sort of changes they are likely going through in their lives at the same time, it’s easy to see why mental illness may present at this time.

In their early twenties, most people leave their parents’ house for the first time to go to college or get their first apartment. They are under increased pressure to succeed academically, financially, and socially. Some move back home after college, while others move away from families and support systems to begin new jobs.

All of this change, while exciting, is definitely stressful. Given the right conditions, stress can trigger mental illness.

Managing Symptoms of Mental Illness in Young Adults

If you’re a parent, you might tend to feel helpless once your children have moved out or gone off to college. You can no longer protect them from many of the dangers in the world. When it comes to mental illness, though, you can make a big difference by recognizing the signs and knowing when to seek help for your child.

Symptoms of mental illness in young adults include:

• Anger
• Substance abuse
• Isolation, or being “a loner”
• Antisocial behavior
• Delusions
• Confused thinking
• Mood swings
• Hallucinations
• Suicidal thoughts
• Excessive anxiety
• Unexplained physical ailments
• Changes in sleep patterns – staying up all night or sleeping all day
• Changes in appetite or diet
• Impulsive behavior – particularly in terms of travel, spending money, or sexual relationships

A lot of these signs may seem like normal parts of your teen or young adult’s personality. Often, young adults exhibit these behaviors as a natural part of the transition their brains and lives are going through. But as a parent, you know your child better than anyone. If you notice him or her exhibiting behaviors that are unusual, it may be worth a conversation.

Only a qualified, certified licensed therapist can truly diagnose a mental illness, but you may be able to identify some warning signs and involve a professional sooner rather than later. One of the problems with detecting a mental issue is that the person experiencing it may not be helpful to you. They may not notice the warning signs themselves, or they may want to hide them rather than face the problem and get help.

Ignoring the signs of mental illness is one of the worst things you can do. If your college-aged child is exhibiting unusual behavior, do not hesitate to talk with them about it. There’s no shame in suspecting the behavior could be a sign of a mental illness. Getting professional advice will calm your fears and help you develop a treatment strategy, if one is needed.

Mental illness in young adults can often be treated more effectively when it’s identified early. With some professional guidance, conditions like depression and anxiety that are triggered by the increased stress of college life can be managed.

But you definitely need a professional therapist to diagnose the condition and prepare a strategy for treatment. If there is a more serious underlying condition, a mental health professional can help you deal with that, as well.

Results of Cognitive Treatment for Young Adults

Most young adults with a mental illness can learn to successfully manage their symptoms and enjoy meaningful lives in their communities. Many young adults with a mental illness can finish college, enter the workforce, or contribute to causes they care about through volunteering. Effective professional treatment can help improve relationships young adults have with their parents, siblings, and friends.

Receiving a mental health diagnosis is difficult, but it doesn’t mean you have to give up on your dreams or plans for your future. With the right treatment and support, young adults can enjoy healthy, happy futures.

We are always here to help the people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities found throughout Texas. If you believe that you, your friend, or for parents with young adult children, is in the midst of experiencing mental health challenges, please contact our certified therapist team at Foundations Counseling today.

Everyone goes through periods of deep sadness and grief. These feelings usually fade away within a few days or weeks, depending on the circumstances. But profound sadness that lasts more than two weeks and affects your ability to function may be a sign of depression.

Some of the common symptoms of depression are:

• Deep feelings of sadness
• Dark moods
• Feelings of worthlessness or hopelessness
• Appetite changes
• Sleep changes
• Lack of energy
• Inability to concentrate
• Difficulty getting through your normal activities
• Lack of interest in things you used to enjoy
• Withdrawing from friends
• Preoccupation with death or thoughts of self-harm

Depression affects everyone differently, and you might only have some of these symptoms. You may also have other symptoms that aren’t listed here. Keep in mind that it’s also normal to have some of these symptoms from time to time without having depression.

But if they start to impact your day-to-day life, they may be the result of depression. There are many types of depression. While they share some common symptoms, they also have some key differences.

Here’s a look at six types of depression and how they affect people.

Major Depression

Major depression is also known as major depressive disorder, classic depression, or unipolar depression. It’s fairly common. In fact, about 5% of the people in the U.S. have experienced at least one major depressive episode.

People with major depression experience symptoms most of the day, every day. Like many mental health conditions, it has little to do with what’s happening around you. You can have a loving family, tons of friends, and a dream job. You can have the kind of life that others envy and still have depression.

Even if there’s no obvious reason for your depression, that doesn’t mean it’s not real or that you can simply tough it out.

It’s a severe form of depression that causes symptoms such as:

• Despondency, gloom, or grief
• Difficulty sleeping or sleeping too much
• Lack of energy and fatigue
• Loss of appetite or overeating
• Unexplained aches and pains
• Loss of interest in formerly pleasurable activities
• Lack of concentration, memory problems, and inability to make decisions
• Feelings of worthlessness or hopelessness
• Constant worry and anxiety
• Thoughts of death, self-harm, or suicide

These symptoms can last weeks or even months. Some people might have a single episode of major depression, while others experience it throughout their life. Regardless of how long its symptoms last, major depression can cause problems in your relationships and daily activities.

Persistent Depression

Persistent depressive disorder is depression that will typically last for two years or more. It’s also called dysthymia or chronic depression. Persistent depression might not feel as intense as major depression, but it can still strain relationships and make daily tasks difficult.

Some symptoms of persistent depression include:

• Deep sadness or hopelessness
• Low self-esteem or feelings of inadequacy
• Lack of interest in things you once enjoyed
• Appetite changes
• Changes to sleep patterns or low energy
• Concentration and memory problems
• Difficulty functioning at school or work
• Inability to feel joy, even at happy occasions
• Social withdrawal

Though it’s a long-term type of depression, the severity of symptoms can become less intense for months at a time before worsening again. Some people also have episodes of major depression before or while they have persistent depressive disorder. This is called double depression.

Persistent depression lasts for years at a time, so people with this type of depression may start to feel like their symptoms are just part of their normal outlook on life.

Manic Depression (Bipolar Disorder)

Manic depression consists of periods of mania or hypomania, where you feel very happy, alternating with episodes of depression. Manic depression was a term commonly used in the past. Today, manic depression is best termed as someone having bipolar disorder.

In order to be diagnosed with bipolar disorder, you usually need to experience an episode of mania that lasts for seven days, or less. You may experience a depressive episode before or following the manic episode.

Depressive episodes have the same symptoms as major depression, including:

• Feelings of sadness or emptiness
• Lack of energy
• Fatigue
• Sleep problems
• Trouble concentrating
• Decreased activity
• Loss of interest in formerly enjoyable activities
• Suicidal thoughts

Signs of a manic phase include:

• High energy
• Reduced sleep
• Irritability
• Racing thoughts and speech
• Grandiose thinking
• Increased self-esteem and confidence
• Unusual, risky, and self-destructive behavior
• Feeling elated, “high,” or euphoric

In severe cases, episodes can include hallucinations and delusions. Hypomania is a less severe form of mania. You can also have mixed episodes in which you have symptoms of both mania and depression. There are actually several types of bipolar disorder.

Depressive Psychosis

Some people with major depression also go through periods of losing touch with reality. This is known as psychosis, which can involve hallucinations and delusions. Experiencing both of these together is known clinically as major depressive disorder with psychotic features.

Hallucinations are when you see, hear, smell, taste, or feel things that aren’t really there. An example of this would be hearing voices or seeing people who aren’t present. A delusion is a closely held belief that’s clearly false or doesn’t make sense. But to someone experiencing psychosis, all of these things are very real and true.

Depression with psychosis can cause physical symptoms as well, including problems sitting still or slowed physical movements.

Situational Depression

Situational depression, clinically known as adjustment disorder with depressed mood, looks like major depression in many respects.

But it’s brought on by specific events or situations, such as:

• The death of a loved one
• A serious illness or other life-threatening event
• Going through divorce or child custody issues
• Being in emotionally or physically abusive relationships
• Being unemployed or facing serious financial difficulties
• Facing extensive legal troubles

Of course, it’s normal to feel sad and anxious during events like these or even to withdraw from others for a bit. But situational depression happens when these feelings start to feel out of proportion with the triggering event and interfere with your daily life.

Situational depression symptoms tend to start within three months of the initial event and can include:

• Frequent crying
• Sadness and hopelessness
• Anxiety
• Appetite changes
• Difficulty sleeping
• Aches and pains
• Lack of energy and fatigue
• Inability to concentrate
• Social withdrawal

Atypical Depression

Atypical depression refers to depression that temporarily goes away in response to positive events. Despite its name, atypical depression isn’t unusual or rare. It also doesn’t mean that it’s more or less serious than other types of depression.

Having atypical depression can be particularly challenging because you may not always “seem” depressed to others, or to yourself. But it can also happen during an episode of major depression. It can occur with persistent depression as well.

Other symptoms of atypical depression can include:

• Increased appetite and weight gain
• Disordered eating
• Poor body image
• Sleeping much more than usual
• Insomnia
• Heaviness in your arms or legs that lasts an hour or more a day
• Feelings of rejection and sensitivity to criticism
• Assorted aches and pains

How do I know which type I have?

If you think you might have any type of depression, it’s important to follow up with a professional therapist. All depression types mentioned here are treatable, though it might take some time to find the right treatment for you.

If you’ve had a previous bout of depression and think it may be happening again, contact Foundations Counseling right away.

If you’ve never had depression before, start by calling Foundations Counseling for an initial appointment. Some symptoms of depression can be related to an underlying physical condition that could be addressed.

Try to give your therapist as much information about your symptoms as you can. If possible, mention:

• When you first noticed them?
• How they’ve affected your daily life?
• Any other mental health conditions you have?
• Any information about a history of mental illness in your family?
• All prescription and over-the-counter medications you take, including supplements and herbs?

It might feel uncomfortable, but try to tell your therapist everything possible.

We are always here to help the people residing in McKinney, Plano, Dallas, Denton, Allen, Garland, and the surrounding communities found throughout Texas. If you believe that you are experiencing major depression or another type of depression, or you know someone who may be, please contact our certified therapist team at Foundations Counseling today.

Some people are under the misapprehension that cognitive behavioral therapy may not be as helpful in extremely stressful and challenging times. So, many are turning to antianxiety or antidepressants. Over the last month, there is a massive increase of 35% turning to medications. Rather than simply taking medications, speaking with a licensed therapist is the best course of action.

In fact, successful or afflicted people do not fear therapy, they embrace their therapy. And therapy is not just something that smart people use, it’s something that most everybody should probably try during at least some point in their lives, especially now, during challenging times of anxiety or depression.

Many of us grew up under the impression that internal stuff shouldn’t be discussed or maybe it should be swept under the rug. This is perhaps the single worst thing you can do for yourself. Stamping down your emotions and not working through your psychological issues – especially economic downturns, job loss, or with societal anxiety, and depression – can culminate in a host of problems.

If you need a numbers-based reason to convince you to speak to a therapist before turning to antidepressants, depression alone is a major player in the global burden of disease, the leading cause of disability worldwide, and responsible for billions of dollars a year in lost work.

1. Therapy’s effects persist over the long-haul

A huge benefit of talk therapy is that its effects are long-lasting. This is because you’re not only working through stuff, but you’re also developing the tools to help you deal with future stuff. Dialectical Behavior Therapy (DBT), Cognitive Behavior Therapy (CBT) and Mindfulness Based Cognitive Therapy (MBCT) treatment is durable over the years. The positive gains continue and grow over time as though some of the work gets further consolidated after therapy stops.

The whole talking-with-the-therapist process gets internalized so that self-therapy picks up where the actual therapy leaves off. The “getting-to-the-cause” aspect of therapy is a big reason why therapy together is believed to be extremely effective.

2. Physical symptoms get treated

Psychological trauma can trigger physical symptoms – and depression and anxiety are well known to have significant, and sometimes debilitating, physical effects. Going to therapy can help these issues fade away.

When people do not express feelings but swallow them and keep them buried and out of conscious awareness, one’s body often reacts. Physical symptoms such as stomach aches, headaches, sleeping problems, and ulcers are just some of the ways our body reacts to stress and psychic pain.

3. Repressed emotions will come back to haunt you later on

The most serious drawback of not talking about things maybe that unexpressed feelings and traumas can pile up and explode later. Even if you don’t have a full-on breakdown later on, not fully processing events and emotions often creates negative thought patterns that can inform every area in your life – your relationships with your spouse, parents, kids, coworkers, and even yourself.

So, learning how to process them with a therapist can change how you maneuver in many different ways.

4. Therapy will give you a whole new perspective on other people

An awesome benefit of therapy is that it not only helps you understand yourself better but it helps you understand other people. When we hold negative thoughts in without processing them, they become ingrained so that we see the world through that lens – and we make lots of assumptions that may or may not be true.

Without the clutter of your own assumptions, it’s a lot easier to understand others’ intentions and motivations. Also, therapy can help an individual become more empathetic.

5. It helps you deal with future curveballs

Since big and small problems are going to come up from time to time, knowing how to deal with them in a healthy way is an essential skill. The truth is, conflict is a part of everyday life. It’s helpful to be aware of one’s feelings around conflict. If, for example, you are angry with your boss who is piling up work for you when you are getting ready to go away, you are bound to feel resentment and conflict.

By reflecting on what’s going on outside like your boss’ demands while working from home, and inside such as your mounting anger, irritation, and fear of losing your job if you say ‘no’, you are in a better position to resolve the conflict.

Talking things through with someone and reflecting on what feelings are evoked, and why, leads to a greater understanding of oneself. Then one is freer to think of ways to respond in a more proactive way.

Learning how not to get swallowed up by events, but instead how to form a game plan to deal with them, is the key.

6. You know you’re not alone

Seeing a licensed counselor, especially now, can be a huge relief in-and-of itself since you know you’re acting against what ails you. It also comforting just knowing that you have a built-in support structure that you can go to once a week.

Not that misery loves company, but it is true that being with people who are dealing with similar issues can be very reassuring.

7. It will rewire your brain

One of the best things about therapy is that it can bring about change at the level of the brain. We think of medication as changing the depressed brain, but there’s very compelling evidence that talk therapy does the same. With brain imaging methods, psychotherapy has been shown to alter activity in the “me-centered” worry thoughts, control, emotion, and fear.

One very effective method, such as cognitive behavior therapy (CBT), helps people identify the negative thought patterns and replace them with new and more positive mental habits or thoughts. In addition to helping people experience fewer symptoms of depression and anxiety, it brings about positive changes in one’s outlook.

8. You won’t have to self-medicate anymore

Self-medicating to “deal” with psychological stuff is incredibly common. But it doesn’t do anything to actually address what’s going on – in reality, it just masks it. It also creates an addictive cycle, which may exacerbate the real problem.

Getting to the root of your past stuff in therapy will, with time, eliminate the need to self-medicate. When you’re no longer living by the negative things in the past or even present, the need to avoid them will disappear.

Conclusion

People are starting to open up more about their personal struggles and mental health issues. The stigma seems to be fading, if slowly. If you feel therapy would benefit you, go for it. Most likely, your friends and family will also be grateful you opened up and it may give them the green light to do the same. Chances are it will help kick off some important dialogues during challenging times.

If you, or someone you know, needs additional support to deal with anxiety and depression during challenging times, please contact Foundations Counseling today!