If you are managing depression and finding it challenging to handle your responsibilities, know that you are not alone. Major depressive disorder (MDD) can have a significant impact, but with recovery and symptom reduction, there is hope. Here are some tips that may assist you in managing depression while fulfilling your obligations:
by Counseling and Wellness Center of PittsburghJune 12, 2023 depression, depression counseling, depression therapy, major depressive disorder, managing depression, mental health, mental illness, stress management0 comments
- Seek professional help: Never suffer alone, It is important to seek professional help from a mental health therapist or psychiatric provider who can help you manage your depression and provide you with tools to cope with your responsibilities.
- Prioritize your tasks: Make a list of your responsibilities and prioritize them based on their importance. Focus on completing the most important tasks first and break them down into smaller, more manageable steps.
- Ask for help from your support system: Some of the symptoms of depression may make it hard to feel the motivation to ask for help. Remember that is the depressive thought pattern talking. Your support system wants to help you! They may be able to assist you with some of your responsibilities as well as provide you with emotional support.
- Set SMART goals: Set realistic goals for yourself and celebrate your accomplishments, no matter how small they may seem. Setting small, achievable goals can help you feel a sense of accomplishment and boost your mood.
- Use positive self-talk: Remember negative thinking patterns are a part of depression. Reframe those cognitive distortions and use positive self-talk to motivate yourself and combat negative thoughts. Instead of focusing on what you haven’t accomplished, focus on what you have accomplished and what you can do in the future.
- Create a routine: Establishing a daily routine can help create a sense of structure and stability, which can be helpful in managing depression.
- Practice self-care: Taking care of yourself physically, emotionally, and mentally is important for managing depression. This can include things like eating well, getting enough sleep, and engaging in activities that bring you joy.
- Exercise to boost your mood: While getting up and moving around might be the last thing you feel like doing if you are suffering from depression, it will have a rapid impact on your energy. Try this YouTube video created by one of our therapists: 3 Minute Exercises for Depression For When It’s Hard to Get Out of Bed.
- Practice mindfulness: Mindfulness techniques, such as meditation and deep breathing exercises, can help you manage negative thoughts and emotions. Breathing exercises like the breath of fire can add energy to your body.
- Challenge negative thoughts: Depression can cause negative thoughts and self-talk. It’s important to challenge these thoughts and replace them with more positive and realistic ones.
- Avoid alcohol and drugs: While Depression may make a quick fix like drugs and alcohol seem more appealing, substances will worsen depression symptoms and make it more difficult to manage the disorder.
- Get outside: Spending time in nature and getting fresh air and sunlight can help improve your mood and reduce symptoms of depression.
- Consider medication: Antidepressant medication can be helpful in managing depression symptoms. Talk to a psychiatric provider who can support your need for medication management and help you to determine whether medication might be right for you.
- Be patient and kind to yourself: Managing depression takes time and effort. Be patient with yourself and celebrate small victories along the way. Remember to be kind to yourself and practice self-compassion. Remember that managing depression and responsibilities can be challenging, but with the right tools and support, it is possible to lead a fulfilling life.
In conclusion, managing depression while fulfilling your responsibilities can be a challenging journey, but it’s important to remember that you are not alone. Major depressive disorder (MDD) may have a significant impact, but there is hope for recovery and symptom reduction. By implementing the tips provided you can navigate this path with resilience and strength. Remember, managing depression takes time and effort, so celebrate every small victory along the way. With the right tools, support, and self-compassion, it is possible to lead a fulfilling life despite the challenges of depression. You have the power to find balance and reclaim your well-being.
Looking for Help for Managing Depression?
If you are looking for depression counseling or medication management services, please fill out the form below or give us a call at 412-322-2129. We’re here to help!
Written by Stephanie Wijkstrom, LPC, NCC is a licensed counselor and Founder of Counseling and Wellness Center of Pittsburgh. Stephanie is passionate about offering clinical development and professional training to her team of 85 licensed counselors and behavioral health care professionals. Stephanie’s clinical specialty lies in preventative mental health care and integrative wellness strategies.
by Counseling and Wellness Center of PittsburghOctober 17, 2022 adult therapy, anxiety therapy pittsburgh, cognitive behavioral therapy, cognitive distortions, coping skills, counseling, counseling for anxiety, counseling for depression, counseling for depression pittsburgh, counseling monroeville, counseling near me, counseling pittsburgh, counseling south hills, counseling wellness, counseling wexford, depression counseling, depression therapy, generalized anxiety disorder therapy pittsburgh, greensburg counseling, how to get the most out of therapy, how to reach your goal, mental health, online counseling, psychotherapist, searching for a therapist in monroeville, searching for a therapist pittsburgh, south hills counseling, stress management, therapist in murrysville, therapists, therapists for depression, therapy for anxiety, therapy in wexford, therapy pittsburgh0 comments
If you’re here, congratulations on taking the first step and beginning therapy! Deciding to go to therapy is a major step in overcoming issues like anxiety or depression, healing trauma, getting support to cope with difficult life transitions, managing stress or working on developing healthier relationships. We asked the therapists at the Counseling and Wellness Center of Pittsburgh to share their suggestions for how to get the most out of therapy.
- Be consistent with your appointments. When we go to physical therapy after an injury, it is only by being consistent in our treatment that we get better in a timely way. Mental Health Therapy is the same.
- Have an accurate perspective on the role your counselor has. They are a facilitator, helping you identify goals, steps for reaching these goals, and barriers that may get in the way. The therapist is not there to ‘fix’ you, the work is on your part.
- Timing is important and change happens over time. We may not be ready to address every concern or goal at the same time. As long as we keep working on what is important at the time, we are making progress and moving forward. To get an accurate perspective on your growth, don’t just look ahead at where you are not, look back at where you were and how far you’ve come.
- Put in the work. The therapy hour is once per week. While therapy offers skills, opportunities for discovery and ways to challenge your thought patterns and beliefs, it works best when these tools are applied outside of the therapy office and in between sessions.
- Keep a therapy journal to take notes during your therapy session as well as notes throughout the week to be addressed during your next session. This helps keep treatment productive and makes sure that clients are reminded of things important from their sessions during the week.
- Therapy is about change. Be eager for change in your life. Be willing to challenge yourself.
- Don’t give up if you don’t see results right away. Therapy is a process, and mental health is an ongoing journey.
Ready to Get Started With Therapy?
Call 412-322-2129 to get scheduled with a therapist or fill out the form below.
by Counseling and Wellness Center of PittsburghJune 15, 2022 communication, counseling for depression, depression, depression counseling, depression therapy, friendship, major depressive disorder0 comments
According to the National Institute of Mental Health, an estimated 21 million adults in the United States had at least one major depressive episode in 2020 so it’s likely someone you know or love has been affected. Knowing what to say to someone with depression isn’t always easy. However, social support can remind your loved one that they are not alone.
Research has shown that strong social support is an important factor in decreasing functional impairment in patients with depression and in increasing the likelihood of recovery. If your friend isn’t ready to talk, continue to offer your support by checking in regularly, either in person, on the phone, or by text.
So, what should you say to someone who has depression? Here are 8 suggestions.
What to Say to a Depressed Friend
- “I know you don’t see a light right now, but it’s there.”
- “I am here for you, tell me how you are feeling.”
- “I see that you have taken steps every single day to conquer your depression.”
- “You are resilient and you have people who love and care for you, including me.”
- “What can I pick you up from the grocery store?”
- “Would you like to join me on a short walk? If you’re not feeling up for it today, that’s okay.”
- “You don’t have to figure it all out today. We’re in this together.”
- “I can look for a counselor for you. Would that help?”
If you or someone you know would like Depression Therapy, please contact us at 412-322-2129 or fill out the form below.
by Counseling and Wellness Center of PittsburghApril 13, 2018 counseling for depression pittsburgh, depression, depression counseling, depression therapy, symptoms of depression, therapists for depression, wellness counseling monroeville, wellness counseling pittsburgh, what is depression0 comments
The cornerstones of a healthy and balanced life are creating personal meaning, savoring happiness, relishing success, the ability to think and produce ideas, to connect with others and feel good about ourselves. Depression is a major mental health disorder, as well as a national epidemic and disease. According to the National Institute of health, as many as 16.2 million people have experienced at least one episode of depression in their lifetime. Depression has significant ramifications and is debilitating, impacting a person’s ability to work, experience hope, and even rob their fervor for hope and in extreme cases it can rob a person’s will to live. Seeking treatment, including therapy for depression, is essential for recovering the ability to experience peace, happiness and to again respond to life. Depression also exists with significant co-morbidity, meaning that those who suffer the effects of depression are also more likely to suffer from other mental health disorders such as anxiety, or even substance abuse.
While it is true that a person of any age can experience their first major depressive episode, according to The Diagnostic and Statistical Manual, the average age for first episode is in the mid 20’s. Biology seems to also play a role in the development of depression and there is a statically significant chance of developing depression for those who have a first degree relative who has the diagnosis. At other times, depression can set in while dealing with other physical health diseases or diagnoses. Keeping in mind, depression is far different from a slump, the blues, seasonal affective disorder, or grief although there is overlap in the expression of symptoms for each of these.
Symptoms of a major depressive episode are to experience simultaneously and for at least two weeks the following:
1) Marked and Depressed mood for the majority of the day.
2) A loss of interest in many or most favored activities of interest.
3) Loss of appetite or heightened desire to eat which results in significant and unintentional weight loss or gain.
4.) Hypersomnia or Hyposomnia meaning that one is sleeping too much or too little.
5) Impaired and slowed physical motion that is noticeable to others.
6) Feeling tired and exhausted.
7) Struggling with feelings of guilt, shame, or worthlessness
8) A newfound and diminished ability to hold concentration concentrate, or a marked indecisiveness.
9) Thinking of death.