I'm depressed and I don't know why
Image: Elizabeth Simpson
Sometimes it’s easy to identify specific events or circumstances that are making us feel down- feeling stuck in a job, experiencing strain in a friendship, or maybe a significant loss. But it’s not always obvious, and while knowing the cause doesn’t make the feelings disappear, it can be a helpful step in the process to identify where its coming from. Here are some of the more common contributors- by no means is this an exhaustive list. And even if you do know what precipitated the blues, paying attention to these things can help you move through it better. This is a great example of true “self care”.
Sleep
Poor quality sleep, or inadequate sleep more nights than most can leave us feeling tired, inpatient and more easily frustrated. It impacts our interactions with others and our ability to be focused and productive. Inadequate sleep can also make us more vulnerable to stress and more likely to eat poorly.
Nutrition
Nutrition is both a cause and a part of the cure when it comes to mood. Poor nutrition increases inflammation which contributes to depression via the brain and the gut. Good nutrition aimed at decreasing inflammation and supporting digestion. This topic warrants its own blog (or book), and is complicated by the fact that nutritional needs vary from one individual to another. But there are a few basic guidelines that most everyone will benefit from:
Watch the sugar: This includes organic cane sugar, honey, maple syrup, raw sugar and coconut sugar.
Eat real food: Eliminate processed foods from your diet completely if you can
Protein: Make sure you are getting regular high quality protein in your diet.
Veggies: Eat more green vegetables, especially dark, green leafy ones.
Healthy Fats: Include avocados, olive oil, avocado oil and nuts in moderation.
Alcohol: Limit or eliminate. Alcohol is a depressant, and also interferes with sleep.
Caffeine: Limit- not a good idea for most people to have more than a couple of cups of coffee or caffeine after 10 or so in the morning
These are just some very basic adjustments that are safe for most people to make on their own. If you are looking at making significant changes in your eating, and if you have any ongoing health issues, consult with your primary care physician or a nutritionist. If you want to learn more about healthy fats and the brain, check out this article from Mary Hyman, MD.
Trauma
If you have a history of trauma, you might be more vulnerable to some larger events, or seemingly minor interpersonal difficulties. For example, if you are a survivor of sexual abuse, the stories in the news about the atrocities in the Catholic Church may have an emotional impact that is far more personal and profound than the general population. If you experienced isolation or severe bullying as a teenager, a social situation where you feel rejected or left out may bring up old feelings that you are faced to revisit. Even with trauma that has been addressed, there are sensitivities that remain, and this is normal. But support can help, whether it’s from a therapist or friend.
Thyroid
An under active thyroid (Hypothyroidism) can cause symptoms such as fatigue, weight gain, thinning hair, and others, including depression. There is an inclusive list of symptoms and more information here (Mayo Clinic).
Changes
Even life changes that we have chosen, or that we see overall as positive, can be stressful and sometimes have unintended consequences. I have a good friend who recently moved from a very stressful job where she was underpaid to a much better situation. But she had some long term connections that she left behind, and also a routine that was far from ideal, but was well known and practiced.
connection
Even people who have lots of friends can get isolated. Sometimes it’s hard to make our health and self care a priority while staying connected to our friends. Make sure you’re getting enough connection time with your most important people. And more specifically, talking through even mild depression with a friend is a good idea. Another perspective may help you assess how serious it is, and it may bring some relief as well.
Physical Movement
Getting enough physical activity that you find enjoyable, that replenishes, and includes an element of mindfulness has the biggest impact when it comes to managing moods. Think yoga, quiet walks through the forest, barefoot walks on the beach, or gardening. As the days get shorter, it’s especially important to make sure some of our physical activity takes place outdoors.
alcohol
Even modest amounts of alcohol can contribute to depression (and it’s best friend, anxiety). As mentioned above, it interferes with sleep, and while it make help numb feelings temporarily, they often come back with more intensity (and anxiety) when it wears off. Even if you typically tolerate moderate amounts of alcohol without a problem, you will likely get back to feeling better much sooner if you take it off the list for a while.
When Depression lasts, or is more serious….
If you are having mild to moderate depression that lasts more than a few weeks, it’s a good idea to seek more formal help from a professional. Even if it’s been a short time, more serious depression is dangerous, and you shouldn’t go it alone. Signs of more serious depression include:
CHANGE IN APPETITE: More common is a loss of appetite, but not always. This is related to a lack of concern or care for oneself.
LOSS OF INTEREST IN FAVORITE ACTIVITIES OR HOBBIES Rather than engaging in things that typically make us feel better, when we are severely depressed, we tend to avoid those things.
TROUBLE SLEEPING People who are severely depressed may feel tired all the time, but are also often unable to sleep well at night.
IRRITABILITY Feeling impatient and easily angered is difficult to tolerate. It can also lead to conflict in relationships, which can in turn worsen feelings of depression.
THOUGHTS OF SUICIDE This can be very specific, but it can also be a more general preoccupation with death and dying. Sometimes this is acted out through increased impulsivity and risk taking behavior.
CHANGE IN ENERGY LEVEL Depression often includes a profound feeling of exhaustion and lack of motivation. But it can also include a marked increase in energy level, especially when there is a significant amount of anxiety or when a person has committed to a suicide plan.
If you or a loved one are having thoughts of suicide, it is critical that you access treatment immediately. Go to your nearest emergency room or contact your local community mental health center. You may also contact the National Suicide Prevention Lifeline at 800-273-8255. Severe depression is serious, and difficult to manage on our own, but it is also extremely treatable.
If you or a loved one are not having thoughts of suicide, but are experiencing one or more of the other symptoms above, seeking treatment sooner than later is a good idea. You do not have to work through this on your own. Psychology Today has an extensive listing of therapists, and if you have private insurance, your insurance company can offer guidance regarding your coverage and resources available. Your local community mental health center is also a good resource.