5 Causes of Depression: The Common Culprits

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statistics on depression reveal the extent of this widespread mental health condition – the National Institute of Mental Health estimates that in a single year, between 5-12% of people will suffer from at least one episode of major depression. These episodes can have a huge impact on the individual’s life.

When looking at lifespans as a whole, about 20% of people will suffer from a mood disorder at some point in their lives; this can include depression, anxiety, etc.

It’s more than likely that someone you know is living with depression, which may or may not have been diagnosed.

What Is Depression’s Root Cause?

Since depression affects so many lives, this leads us to ask what causes this condition. Psychologists have been exploring the possible causes of depression for many years. They’ve drawn some conclusions, but there are no easy answers, and the explanations we do have are complex and vary according to the individual.

Different Types of Depression

It’s important to give a definition of depression since the term can encompass a range of more specific conditions. The hallmark diagnosis is called Major Depressive Disorder, and under this umbrella are 14 more specific diagnoses that can be made by therapists, psychologists, and psychiatrists.

When making a specific diagnosis, mental health professionals account for severity, whether or not the condition occurs in a repeating cycle, and whether or not there are psychotic symptoms present. In any of these categories, the standard minimum for diagnosis is a major depressive episode lasting for two weeks or more, with impacts on both mood and motivation.

Dysthymia is a long-term, less severe form of depression that can linger for years. Although it may not be as acutely painful, this chronic, continual condition can be exhausting and debilitating.

Another common type of depression is based on an adjustment disorder. This can be triggered by painful or stressful events, leading to a depressed mood, which can eventually turn into a major depressive episode.

A final significant type of depression to mention is bipolar depression, wherein the sufferer fluctuates between low and high moods. The “high” of bipolar can feel pleasant but often triggers destructive behavior.

The common thread running through the various types of depression is a long-lasting period of sadness and lack of motivation.

Since depression presents in so many different ways, it’s vital for therapists to ask a lot of questions to make an accurate diagnosis. For example, an adjustment disorder with depression might be based on the environment or circumstances more than brain function, and this can be processed in therapy.

By contrast, it can be hard to pinpoint the cause of a major depressive episode. These episodes can start suddenly, overwhelmingly, and seem to have no rhyme or reason. This type of depression is often based on brain chemistry issues. A psychiatrist may be most helpful in this case.

Possible Causes of Depression

Let’s take a closer look at some of the common causes of depression:

Neurotransmitters

A popular commercial created a visual for depression using a two-dimensional blob bouncing around in black and white with a huge frown on its face. This is, of course, an oversimplified caricature of depression, but it does point to the reality of neurotransmitters in the brain, as the illustration included little triangles floating between two knobs corrected to larger neurons.

This illustration managed to demonstrate the possible imbalance of chemicals that can have a significant impact on our mood and mental health.

Neurons are cells that transmit information throughout the body and brain. They have the capacity to fire signals that allow us to think, experience emotions and memories, and maintain both voluntary and involuntary control over our physical functions.

Serotonin is a specific neurotransmitter that has a positive impact on mood. Dopamine is another. Antidepressants work by balancing neurotransmitter levels.

It can be challenging to medicate depression effectively because of the complexity of the brain and how widely the response differs based on the individual. Finding the right antidepressant can require a period of trial and error.

Other steps can be taken in the meantime, however, such as exercising and improving one’s diet. These can help ignite the process of recovery. Of course, the nature of depression often makes it difficult to find the motivation to be more active, but if you can incorporate it into your life you can see a positive change to your mood very quickly.

Genes

Genetics is another major factor in depression. Your chances of developing depression are much higher if you have a family member suffering from it, especially if they are a parent or sibling. Genetic predisposition is a powerful component in this disorder.

Genes affect brain development and how neurotransmitters interact, but they are not a decisive predictor. Even identical twins do not have a 100% correlation between brain disorders. And some people are depressed even without a family history of depression. This is why we say that while genes increase the likelihood of depression, they do not cause it, but are often combined with other factors, such as the next one.

Environment

One professor described this cause of depression as a gun that was loaded by genetics, with the trigger being pulled by the environment. If someone is genetically predisposed to develop depression, they will often be triggered into developing it by their environment.

Examples of environment include workplace stress, the loss of a loved one, or even the weather (as seen in seasonal affective disorder).

The environmental category also describes a common threshold that would generally trigger depression in almost anyone, such as being oppressed or bereaved. Each person has an individual threshold at which they will inevitably suffer depression because we are humans who are susceptible to being affected by our circumstances.

Anemia

This is a physical trigger for depression that can easily be overlooked. Anemia reduces energy levels, leading to reduced motivation and often low self-esteem. This might present as depression, however, the cause isn’t a chemical imbalance, but a lack of iron in the blood.

When someone who is anemic experiences this sadness and lack of motivation, they often seek therapy and describe symptoms of depression, but any prescribed antidepressants won’t help. After a long period of trying to find the right medication, the feeling of depression will linger, fueling a sense of hopelessness.

It’s important to consider whether low iron might be contributing to your mental condition. You could ask for a blood test, or even just try to eat iron-rich foods more often and test their effects on your mood.

Spirituality

It’s important to note that depression is not your fault because you’re too sinful or not praying enough. The assumption that a person’s depression is because they’re out of line spiritually has inflicted a lot of damage.

This is evidenced by the fact that many individuals who have major sin issues do not have depression, while people living moral lives often struggle with depression. This situation is not hopeless; God can use our emotional state to draw us closer to Himself.

One common factor in this category is gradually withdrawing from spiritual habits that helped fulfill us in the past, such as Bible studies, small groups, or volunteering. Although it can be tempting to isolate when depressed, maintaining social connections and spiritual activities can be crucial to keep a depressed person from spiraling further downward.

People often withdraw because of their depression, not the other way around. Therefore, know that it’s important to intentionally stay involved and that it can help your mood and sense of personal value.

As we’ve discussed, depression is often rooted in physical causes, and we should be confident that we can ask God to provide both physical and emotional healing.

Treatment for Depression

Depression often consumes the life of someone suffering from it. Treatments must address the wide range of issues that can contribute to this mental condition. According to research, a combination of both therapy and medication generally provides the best outcome for sufferers.

If you’re depressed, you might feel trapped in a pit that you can never climb out of. Medication can be like someone tossing a rope down into the pit. You’ll need to put in the work to climb out, but that is a much more achievable goal when you actually have a rope.

Some people are in deeper pits than others. If your pit is more shallow, you might be able to climb out without the help of medication, but for others, that’s not possible. This isn’t a judgment about your worth as a person; it’s just a matter of assessing your individual situation and responding in the most helpful way.

The act of seeking therapy alone often jump starts the recovery process. Christian Counseling Newport Beach can work with you to make progress in various areas of your life. He or she can also identify any thought processes you have that contribute to your mental health condition so that you can challenge false beliefs with truth.

For some, simply identifying the depression and processing it is enough to begin to climb out of it. A psychiatric referral may be in order to help you identify a medication that can work for you. And in general, therapy can help you uncover the cause(s) of your depression and start you on your healing process.

 

Photos
“Darkness,” courtesy of Andrik Langfield Petrides, unsplash.com, CC0 License; “Laundromat,” courtesy of Drew Roberts, unsplash.com, CC0 License; “Alone time,” courtesy of Steven Spassov, unsplash.com, CC0 License; “Waiting,” courtesy of Shashank Sahay, unsplash.com, CC0 License

11 Weight Loss Tips to Keep it Off

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Our busy lifestyles coupled with the availability of processed foods create the perfect storm for health issues. It’s no surprise that heart disease, diabetes, and other weight-related ailments are continually on the rise. Still, many people are seeking ways to reclaim control over their health.

11 Weight Loss Tips to Help You Make Lasting Change

1)   Think Small

Portion control isn’t a myth. If done correctly and consistently it will provide the desired results. A small, but full plate tells your brain it’s having enough food. On the contrary, large plates with more white space available make people serve and consume more food because portions appear smaller.

Put your veggies on a big plate to trick your brain into wanting more and the sweeter items on a small plate. When you swap your large plate for a smaller plate get ready to notice a big difference!

2)   Be Proactive

Sometimes we can sabotage our own success by not preparing adequately.  Try not to react to your hunger with unhealthy food choices. Be prepared by keeping healthy snacks in your pantry, office, car, and gym bag to make beneficial choices more likely.

When dining out, look online at the menu to make a conscious choice before even setting foot inside the restaurant. The aroma permeating a restaurant can prompt you to pick a food that doesn’t have your best interest in mind. Don’t be afraid to eat ahead of time or bring your own food when you know you’re going to be somewhere around meals you have chosen not to indulge in.

3)   Dish Up The Food

Admittedly, it’s easy to open a bag of popcorn while watching a movie and before you know it the entire bag is gone with no kernel in sight. Or opening up a package of cookies and consuming an entire sleeve without thinking through your actions. Part of eating intentionally is telling your food where to go instead of your food telling you where it’s going. Be the boss of your snacks.

If you have a tendency to eat fast, your brain may not register satisfaction or fullness in time to alert you that you’ve overindulged. This is a pattern for many on holidays where food is plentiful.

Decide what a reasonable portion is based on your individual plan and put it on a plate, napkin, bowl, cup or even the palm of your hand. Avoid eating out of the bag, carton, or other food container where you might lose track of your consumption.

4)   Eat Mindfully

Eating is not only among the most fundamental in the hierarchy of needs according to Maslow’s Hierarchy of Needs, but is historically known to bring people together around the dinner table for a time of fellowship. Sharing a tasty meal with good company can be one of the most memorable times in life.

Distraction diminishes the pleasure that eating has to offer. Next time you want to enjoy a spoonful of one of your favorite foods, turn off the TV, close your eyes and allow your senses to bring the experience to life as your taste buds peruse all of the different flavors and textures of the dish.

5)   Discomfort is Inevitable

Making dietary and lifestyle changes will cause some moments of (sometimes extreme) discomfort in your life. Saying ‘no’ to foods that were once staples in your home can test the very fiber of your willpower. At such times, reminding yourself that you are saying ‘yes’ to feeling good and promoting your overall health for a higher quality of life is essential.

6)   Be Active

Changing your diet must be coupled with increasing your physical fitness. You don’t need to become an Olympic athlete overnight. Create space in your day to participate in an exercise of your choice that motivates you.

7)   Dig Into The Why Behind Your Food Choices

Eating too much food or the wrong kinds of food can be a mask for or reaction to problems in other areas of our lives. When we are trying to fill a void in our lives or numb our pain, we can find ourselves taking comfort in the pleasure of eating. It’s paramount to take the proper time to focus on your emotional, spiritual and physical needs.

8) Accountability

Change is hard! If we do not share our goals with someone we trust, it becomes easier to make excuses or completely give up on the goals. If you find physical activity intimidating, find a battle buddy to walk, run, swim or join a fitness class with you.

It keeps you accountable and provides you with a person with whom to celebrate when goals are achieved. If meal planning isn’t your strength, find a mentor who can offer useful tips and tricks for designing a satisfying meal plan that you will look forward to preparing.

9)   Abstain If Needed

A trigger food, like ice cream, doughnuts or cake, can set off a domino effect that ends in unhealthy, and uncontrollable indulgences. When stress and negative emotions are high, vulnerability to overeating and binges also increases. It’s more beneficial to avoid taking that first bite than to take a bite and have to slam on the brakes.

“I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but not everything is constructive. – 1 Corinthians 10:23

10)   Keep Moving Forward

Mistakes will happen. Perfection isn’t expected. Extend grace toward yourself during those moments you might fall off. If you fall seven times, make sure you get up eight. No more starting over on Monday, the first of the year, after vacation, or when the holidays are over. Return to healthy eating immediately at the next meal. Don’t allow one negative decision to define your entire day. Keep moving forward. Don’t beat yourself up, but build yourself up!

11)   Flexibility Is Your Friend

Other than your trigger foods, which you might decide to completely remove from your diet, give yourself the freedom of flexibility. People who create rigid and constrictive diets often give up along the way because the pressure for perfection becomes too much to bear.

When you are a guest, be a blessing to your hostess. If foods are offered that you normally would avoid, make the wisest selections to not offend your hostess and get back on track at your next meal. Give yourself the freedom to choose which vegetable or fruit you want to eat. Avoid getting stuck in a regimented plan.

How Christian Counseling Can Help You Lose or Manage Your Weight

Television, magazines, and billboards tell us what our bodies should look like yet advertise foods that definitely won’t deliver any type of nutritional value. Fast-food and frozen meals become easy options because of the fast-paced world we live in.

Many people are increasingly busy, yet physically out of shape. If you are struggling with making healthy choices in your diet and physical activity, you are not alone. Christian counseling Newport Beach provides guidance and support to help expose the cause of the problem and create the best path forward.

Photos
“Breakfast,” courtesy of Hanny Naibaho, unsplash.com, CC0 License; “Parfait,” courtesy of Sambazon, unsplash.com, CC0 License; “Bicycle,” courtesy of Alejandro Lopez, unsplash.com, CC0 License; “Sunday,” courtesy of Imani Clovis, unsplash.com, CC0 License 

How to Cope During a Panic Attack

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Are chest pains, a pounding heart, faintness, weakness or dizziness, breathing difficulties, sweatiness or chills, a feeling of impending doom all too familiar symptoms to you? If so, then you probably know how upsetting a panic attack can be.

Some people even think they’re having a heart attack when they experience these symptoms, so a trip to the emergency room would be wise to rule out the possibility. It’s quite stressful for your body, and it takes a toll on your emotions as well.

A Defense Mechanism

Stress is not necessarily evil, though. It’s the body’s way of reminding us we need to keep things in check. Our bodies are fragile and yet also adaptable, ready to cope with whatever comes its way.

The body is equipped with the sympathetic nervous system (SNS) which acts as a defense mechanism that helps us in times of crisis. This sympathetic nervous system stimulates the fight or flight response, which helps your body to make a split-second decision to either stand and defend yourself against a certain threat or flee it.

For instance, when faced with a person in an alley who seems to be wielding a weapon, your SNS could either prepare you to take out your umbrella to defend yourself (fight) or run the opposite direction as fast as you can (flight). Basically, the function of the SNS is to do whatever is necessary to maintain that balance, to keep you safe.

Traumas and Triggers

Understandably, your body would be agitated by such an encounter. Suppose you realize shortly after that instead of a weapon, that stranger was actually just holding a flashlight. Your parasympathetic nervous system (PNS) then takes over to calm you down, helping you to relax by inhibiting or slowing the high energy functions activated by the SNS. It slows down your heart rate and relaxes some muscles, among other things.

The PNS is crucial because too much stress damages the body. Events like these can leave you traumatized, and trauma can rewire your brain and make your body act as if you’re always in danger, making it nearly impossible to remain in a state of calm. This predisposes you to anxiety and panic. If this persists for more than six months and remains unchecked, anti-anxiety medication may be required to help you keep things in check.

Our bodies have a way of remembering trauma. This can lead to a panic attack, which usually has a trigger. But not all triggers are the overt type. Some are less obvious, and this can make it quite challenging to figure out exactly what triggered your panic attack. This commonly happens when you don’t have outlets for these traumatic experiences, such as having someone to talk to and process these events with.

In these cases, they can build up in our system and implode with a panic attack even without any tangible trigger. A fainting spell is also possible; though this could also have a more serious root cause, in which case it would be best to see a doctor.

What You Can Do

You may begin to think that you’re helpless when it comes to managing your anxiety. The good news is that you’re not. There are many coping skills you can learn to help you keep your anxiety at bay. You have your parasympathetic nervous system to thank for that.

It may take a while, but it is definitely possible to unlearn your body’s response to trauma and retrain it to respond differently to anxious thoughts and feelings. One of the best and easiest ways to do this would be to control your breathing.

Here is a step-by-step procedure on how to do just that:

  1. First, find a place where you can sit in a comfortable, relaxed posture.
  2. Next, engage your diaphragm and breathe slowly. Make sure you push out your stomach (diaphragm). You can place your hand on your stomach to ensure its movement.
  3. Inhale slowly (through the nose) to the count of three. Inhale 1…2…3. Then exhale slowly through your mouth.
  4. If you were able to do that, increase the count of your inhale to six. Inhale 1…2…3…4…5…6. Then exhale slowly.
  5. Do this for a minute, focusing on your breathing and just feel the anxiety melting away as your body calms down.
  6. Continue this exercise and increase deep breathing duration to two minutes, then five, then ten, or twenty if necessary.

This exercise may not be easy to do at first. But just as you are teaching your body to cope in different ways, you are also unlearning some unhealthy learned responses to stress, so it may take a while to get used to. Take it easy on yourself. After all, you’re doing your part to teach your body that it’s okay to calm down.

The Three R’s: A Non-Medicinal Treatment Approach for Anxiety

A guide to the non-medicinal treatment of anxiety can be outlined with these three words: Recognize, Reflect and Redirect.

Recognize – A wise man once said: “Anxiety is a monster that grows when we feed it with avoidance.” This could not be truer. Some people are predisposed to avoiding anxious thoughts with unhelpful coping mechanisms, such as diverting their attention to social media, television or whatever it is that makes the anxiety go away…temporarily.

The thing with avoidance is that it does not solve the issue. It doesn’t even recognize the issue. Not recognizing the issue means not recognizing the need to keep things in check, until the issue has spiraled out of control. A series of persistent anxious thoughts that remain unchecked could lead to a panic attack, which leads to more panic attacks. This is why recognizing that you feel anxious is crucial in managing anxiety.

Reflect – Not all stress or anxiety is bad. In fact, a certain amount of anxiety could keep you out of trouble. For instance, that sudden stress you feel when you wake up in the middle of the night and realize you left your front door unlocked would be enough to make you get out of bed to lock it so you can keep your family safe, no matter how tired you are.

But catastrophic expectations, such as thinking that one day, you are bound to forget to lock the door and an intruder will come in can quickly spiral into panic. Which is why it’s necessary to do a bit of reflection and consider asking yourself, “Is there anything I can do about this now?” If nothing can be done for the moment, then focus on the present. Practice deep breathing and remind yourself to focus on the now.

Redirect – Here come the helpful diversionary tactics. Once you’ve been able to recognize the anxious thought and reflect on it, it’s important to ensure it doesn’t cycle back to being picked up again. Now is the time to focus on positive things like work, your environment or even a memory verse from the Bible that ministers to you about your anxiety. Focus on mindfulness, the here and now, your extrasensory experiences and engage your imagination.

An example of using redirection would be to put on some relaxing music and work with your hands (clean the house, wash your car, clean up your closet) after you’ve recognized an anxious thought and reflected on it. As you redirect, engage your imagination and think about the instruments being used to play the music, consider what it must’ve been like as they recorded the song, think of who the musicians were.

While you’re at it, consider also the feel of your hands working through whatever it is you’re touching – a broom, a t-shirt, a sponge. Feel the texture, weight, shape in your hands. These mindfulness techniques help you focus on the here and now, thereby redirecting your mind and preventing the anxious thought from starting up again.

Growth and Healing Are Choices

One important thing to remember with any treatment approach is that you need to treat yourself with curiosity and kindness. The curiosity will help you look into your emotional world and try to see what drives your trauma, and the kindness will go a long way in your journey of healing.

All your past experiences, good or bad, shape your emotional structure as do your responses to these events. The responses may have ended up as learned (though unwanted) behavior. The key is that once you recognize that there is a pattern of unwanted behavior you may have picked up from some negative past experience, you have the chance to free yourself from being a helpless victim. If that means you need to take anti-anxiety medication then do so – there is no shame in that.

To say that a lack of faith causes anxiety is to oversimplify a psychological condition and undermine faith. In fact, in 1 Timothy 5:23, Timothy is given instruction by Paul to drink wine to ease his stomach discomfort. This shows men of faith taking practical steps to heal physical ailments.

Why should asking for help to ease your minds be any different? After all, God has given you a sound mind to be able to discern where to seek treatment – whether it be a recovery group, counseling or a psychiatrist. God has provided avenues for healing. You must make the choice to move forward.

God Loves and Values You

It is unfortunate that many believers think God doesn’t want us to feel good about ourselves. Blame it on the excesses of the self-esteem movement in the 60s that took Christianity and feeling good about oneself out of context and to an extreme.

No matter what has happened in the past, what’s happening now, and what’s to come, God loves you. He treasures you. Remember what He did on the cross to redeem you. This should be enough to remind you of your worth in His eyes. So stop believing the lies of the enemy. You ARE worth it.

Stop beating yourself up – He has already won. The work is done. Christ is victorious. All you need to do is take steps to manage your anxiety. God wants you to see His goodness in your life.

Christian Counseling for Anxiety

You are created in God’s image. As God’s image-bearers on earth, shouldn’t you be the best version of yourself so that you can reflect God’s greatness? If you struggle with anxiety, if it holds you back in any way perhaps Christian counseling Newport Beach could help you examine your struggles and provide expert guidance on how to cope. After all, you are not meant to bear this burden alone.

 

Photos

“Depressed,” courtesy of HolgersFotographie, pixabay.com, CC0 License; “Upset,” courtesy of Ben White, unsplash.com, CC0 License; “Please, Lord,” courtesy of Diana Simumpande, unsplash.com, CC0 License; “Stretch,” courtesy of Jacob Postuma, unsplash.com, CC0 License

What is Chemical Dependency, Anyway? A Closer Look

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Among lower income and homeless populations, easy access to drugs fuels the addiction crisis. For some, addiction to prescription pain relievers eventually leads to heroin use once the habit is no longer financially sustainable. Every day increasing numbers of addicts die from an overdose, but the chemical dependency epidemic cannot be blamed exclusively on easy access.

Alcohol abuse has often been seen as a separate, distinct problem from chemical dependency. While different chemicals do indeed affect the body uniquely, substance abuse of any kind – alcohol, narcotics or opiates – results from a psychosocial dynamic that is no respecter of substance. Because of this common framework, alcoholism cannot be segregated from other chemical addictions.

Drug and alcohol abuse typically stem from a person’s desire to cope with pain when healthy and adaptive coping skills are insufficient. The difference between alcohol and other chemical dependencies is not so much about what prompts the dependency but about how easily accessible the substance of choice is. Because alcohol is legal to purchase, it is not only readily available but is also more socially acceptable as well. Addiction to street drugs, on the other hand, requires a person to circumvent the law, which makes the addiction more costly and recovery more problematic.

Defining Chemical Dependency

What exactly is chemical dependency? It is difficult to define without acknowledging the many opinions that have informed our discussion of addictions over the years. An organic definition of dependency, for example, looks at the chemical composition of a substance (i.e. the “hook”) that makes addiction highly probable.

A moral definition of addiction considers one’s spiritual disposition (i.e. – lack of faith) as a leading contributor. A biological definition provides yet another vantage point in which a person’s brain is implicated as having an addictive bent (i.e. – an addictive personality). With all these differing perspectives, how does one arrive at the truth? There are a few things that we do know about chemical dependency.

Scientists and researchers inform us that addictions are hereditary. Does heredity point to a genetic predisposition toward chemical dependency, or does it imply that a family’s environment cultivates addictive tendencies through a culture of addiction that passes down to the next generation?

It is known that substances have a withdrawal component which strengthens the organic or biological argument. From a moral standpoint, the Bible forbids drunkenness and encourages Christians to be empowered by the Holy Spirit rather than intoxicated by wine. The theory that substances contain a “chemical hook”, however, proves rather outdated.

Johann Hari exposes this outdated theory in a powerful TED Talk entitled, “Everything You Think You Know about Addiction is Wrong”. I strongly recommend that you watch his presentation, or at least watch the condensed, animated version entitled “Addiction,” created by Kurzgesagt (translated, means “in a nutshell”).

The chemical hook theory arose from a study involving rats that were offered both water and heroin-laced water. The experiment showed that the rats overwhelmingly chose the heroin water over the regular water and showed signs of addiction. This finding was then generalized to human populations, despite later experiments that yielded very different results.

In one such subsequent experiment, the rats were still offered both water and heroin-laced water, but the conditions of their confinement were altered. Instead of a sparse cage, the rats were enclosed in a stimulating environment with other rats. This time, the rats did not show a preference for the heroin water.

It would be unethical to replicate this experiment with human subjects, but a look at the Vietnam War offers some insight into how humans might respond in kind. During the war, heroin use was prolific among soldiers with few other options for recreation or diversion. There was a fear that, when they returned home, their recreational drug use would have become a full-fledged addiction. On the contrary, most soldiers were able to give up heroin upon return to their families and civilian life.

Hari points out the discrepancy in the hook theory given the results of both the rat experiments and the Vietnam War example. When one’s environment is taken into account, addiction is seen in a different light. Difficult and hopeless surroundings (i.e. the sparse cage or the battlefield) provide the context within which drugs become a viable escape. In fulfilling and hopeful environments, however, drug abuse makes little sense.

The implications seem clear, but how can they be integrated into our thinking about and treatment of substance abuse disorders? While addiction cannot be oversimplified, one of the often overlooked components in treatment is an individual’s social context.

Professionals must consider a client’s environment when treating chemical dependency. Advocacy becomes a vital role for the clinician in helping identify support systems for their clients as well as encouraging vocational, volunteer, and recreational interests. When recovering addicts can find fulfillment and purpose in their lives, the draw toward substance use weakens.

One former addict stated that he “wanted to have a life worth being sober for.” When it’s all said and done, having a life full of meaning and purpose provides the best alternative to substance abuse as well as other non-substance related escapes. Whether an individual is battling a substance abuse issue or addiction to pornography or food, therapy aims to explore the pain that is being numbed and examine the context in which the coping mechanism became an addiction.

Christian Counseling Newport Beach desire is to come alongside those who are struggling with chemical dependency and work with them to achieve sobriety and to create a life worth staying sober for. These goals can be achieved one small step at a time with the strength that God gives and the encouragement of your support system.

Photos
“Walking Home,” courtesy of Jesus Rodriguez, unsplash.com, CC0 License; “City girl,” courtesy of George Gvasalia, unsplash.com, CC0 License; “Take a sip,” courtesy of Tanja Heffner, unsplash.com, CC0 License; “Field,” courtesy of Karl Fredrickson, unsplash.com, CC0 License 

What are the Symptoms of Depression? Find Out Here

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“Am I depressed?”

This question comes up a lot in conversation nowadays, even when speaking casually. It’s part of our cultural language.

“That’s really depressing!” “Wow, I’m so depressed about this.” Being in a state of depression seems almost normal. The word is used in everyday conversations and is in some ways an expected part of life. On television, depression is shown as an expected occurrence after a breakup, trauma, or even as a joke or on cartoons.

As an example, consider one of your favorite TV show characters who you think of as being depressed. What about their behavior points to depression? Are they truly experiencing depression, or is it just sadness inherent to being human? Is their emotional state caused by circumstances or who they are on the inside?

The answer completely depends on the individual. Some people suffer from depression that was passed down genetically with a strong biological component, while for other people a specific situation or a crisis experience in their lives can suddenly bring on depressive symptoms.

The common experience of sadness may resemble depression without meeting clinical criteria for the mental illness. Sadness can also stem from other kinds of disorders. For this reason, it’s best not to jump to the conclusion that your condition is depression; it could have any number of causes.

Even though the word depression is often thrown around, many are still wondering, “What are the symptoms of depression?” Sometimes the condition is obvious, and other times it’s not. True depression is an overwhelming sense of sadness, but not every depressed person will manifest identical symptoms.

It has been estimated 6.7% of adults suffer from depression (National Institute of Mental Health [NIMH], 2015). The most common groups affected are women and young adults between 18 and 25 years old (NIMH, 2015). Although depression is found in all ethnicities, its prevalence varies by race. Onset is typically found in the early thirties (Anxiety and Depression Association of America [ADAA], 2016).

Again, depression will manifest differently based on the individual, and its presentation can be very nuanced. It does not discriminate based on age, socioeconomic status, or level of education, and it can even change based on what season of the year it is.

Demographics don’t limit the prevalence of depression.  It is a widespread issue that affects the mental health of millions of people; and at the same time, it can be hard to diagnose properly. If you believe you might have depression, you should seek the advice of a doctor to rule out any physical causes that may need medical care. Once other causes have been ruled out, many physicians will give you a referral to a mental health professional so you can seek a diagnosis and treatment plan.

Getting a specific diagnosis requires that you be assessed by a professional. But here are some of the most common indicators of depression; these can help you assess your current state.

What are the Symptoms of Depression?

Emotional Changes

Emotions are one of the first factors to be affected by depression. You may experience sudden and unexpected mood swings, or your typical emotional fluctuations may become more intense and frequent. These can include feelings of irritability, anger, restlessness, or tension.

Guilt is another common emotion connected to depression; you may think about past events or current issues and feel overcome with shame. You may feel suddenly consumed by thoughts about death, and you might feel overwhelmed by hopelessness or a sense of personal worthlessness.

Crying more than usual is another symptom, even when things appear outwardly fine. Taken together, symptoms like these can be very alarming and upsetting, and you might feel out of control and overwhelmed. Anxiety is often closely connected to depression.

These are common thoughts you might have:

“My family would be better off without me.”

“Things will never improve.”

“It’s all my fault.”

Apathy

People suffering from depression often experience a lack of interest in things they usually enjoy. This can show itself either through lessened enthusiasm or a complete absence of motivation to engage in things that typically interest you. A project you’ve wanted to start for months suddenly feels like it takes too much energy. The Friday night plans you looked forward to all week just don’t sound very enticing. You know there are changes you need to make in your life, but the motivation just isn’t there.

As for setting goals and reaching new milestones, it’s not even on your radar right now. Everyday life itself seems like too much work. It’s hard to concentrate on getting the necessities accomplished, much less on enjoying exciting activities. You might end up staying home a lot, lacking the desire or capacity to even go grocery shopping.

You might feel stressed by the thought of new experiences you would usually enjoy. Many people lose interest in their romantic relationships and experience a loss of libido. Guilt can wrap itself around your thoughts until you feel like a waste of time for your partner, or perhaps you just feel too exhausted and despondent to make an effort in your relationship. Everyday life seems excruciatingly difficult, and you just don’t want to try anymore.

Things you might notice yourself saying:

“I realize that Thursday night is basketball night, but I just can’t manage it this week.”

“Can we go out to dinner another night? I’m just not in the mood right now.”

“I’m usually so good at keeping up with my work, but right now I just can’t and what’s worse, I don’t even think I care.”

Weight Changes

Sudden changes in weight are another red flag for depression. Stress often causes a change in appetite, whether that means eating more or less. Some people feel like they have to force themselves to eat. Depression causes a similar physical response in that it may either dramatically increase or decrease your appetite, ultimately leading to changes in your weight. Ongoing depression often makes it difficult to maintain a healthy weight.

Things you might notice yourself saying:

“I just haven’t been hungry this week.”

“Crying makes me hungry and when I eat I feel better.”

“My weight is sitting next to my emotions on a rollercoaster.”

Sleep Changes

Sleep is integrally connected to our wellbeing and is usually affected in some way by depression. Insomnia can haunt your nights, making it difficult to fall and stay asleep. Your mind may feel blank or it may feel overwhelmed with thoughts that don’t stop. Your sleep might be restless and interrupted by frequent wakings. This can cause intense frustration and the need for daytime naps, creating a vicious cycle where falling asleep at night becomes even more difficult.

A general lack of energy and motivation can also lead to a constant sense of sleepiness. You may feel exhausted all the time, even if you’re plagued by insomnia. On the other hand, you may sink into a state of such drowsiness that you sleep far too much. This is called hypersomnolence and leads to feeling tired all day.

Depressed individuals may experience a variety of abnormal sleep patterns while they suffer from this condition.

Things you might notice yourself saying:

“It has been the weirdest thing. I’ve been sleeping 10-12 hours a night and I still wake up sleepy!”

“I’m up all night. I don’t know what’s waking me up, but I keep finding myself awake for random hours during the night.”

“I just can’t fall asleep. I feel numb. I’m exhausted, but I can’t seem to fall asleep.”

Physical Changes

Since our minds and bodies are inextricably interconnected, signs of mental illness will often display themselves physically. Health changes may occur. The way you perceive yourself and your physical health may change. Your cognitive abilities may suffer. People with depression often experience headaches, stomach pain, and digestive problems. Jaw clenching and hand-wringing can cause chronic pain.

Some individuals with depression suffer from chronic health conditions or pain, which makes their mental state worse. On the flip side, depression can contribute to a physical environment that makes chronic illness more likely. People with depression often feel that they just process things more slowly, whether that’s in movement, speech, or thinking. Memory can be affected as well.

Things you might notice yourself saying:

“I just feel like staying in all the time. These headaches seem constant in the last month or so.”

“I feel like I just can’t pick up speed lately. I’m just not my usual self.”

“I keep needing to stay home from work with stomach cramps. I just can’t make myself go in like this.”

Christian Counseling Can Help Depression Sufferers

Depression is a pervasive mental illness, and it’s being diagnosed more frequently each year, but many people with depressive symptoms are never diagnosed, and many never seek treatment of any kind.

There is hope. If you feel that you’re exhibiting some or all of these signs of depression, it’s vital to seek treatment and discover the underlying cause. There are a variety of issues that can cause these symptoms, and it’s important to explore what’s going on.

Our counselors in Newport Beach often work with clients who are experiencing depression. We look forward to meeting with you to help you work on regaining your everyday functioning and enjoying your life again.

References

Anxiety and Depression Association of America (2016). Facts and statistics. Retrieved from https://www.adaa.org/about-adaa/press-room/facts-statistics

National Institute of Mental Health (2015). Major depression among adults. Retrieved from https://www.nimh.nih.gov/health/statistics/prevalence/major-depression-among-adults.shtml

Photos

“Be Still and Know,” courtesy of Chad Madden, unsplash.com, CC0 License; “Down,” courtesy of Max Sandelin, unsplash.com, CC0 License; “Think,” courtesy of Priscilla du Preez, unsplash.com, CC0 License; “Alone,” courtesy of Mike Wilson, unsplash.com, CC0 License 

3 Strategies for Gaining Control Over Anxiety Symptoms

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According to the Anxiety and Depression Association of America, at least 6.8 million adults (3.1% of America’s population) are affected by Generalized Anxiety Disorder (GAD).

When you are suffering from GAD, anything can get you worried. More often than not, you end up worried about things that do not even make sense. So much so that you end up feeling silly and embarrassed at acknowledging that such trivial things can nag you and keep you awake at night.

But these worries are anything but silly. Feelings of worry and dread are as real as can be and apart from leading to insomnia, you could also end up depressed.

Over time, people can get their anxiety symptoms under control more easily when they understand the neurological underpinnings behind their anxiety. Whenever anxious thoughts or feelings kick in, the natural response is to try to figure out the reason behind the anxiety.

In most cases, this is where we start thinking, “This is silly,” or “You have no justification for worrying about this.” In the process, we fail to realize that even though these things could be true, the brain is also searching for things to worry about.

An anxious mind automatically scans the surroundings for anything to worry about. As soon as a source of worry is located, the body reacts.

Granted, our bodies react differently, but worry usually makes your body experience the same signs and symptoms that you would experience if faced with a dangerous situation or threat.

Consider your reaction when watching an intense or scary movie. As your brain and senses take in the information, your body starts to respond to the chemicals being released as a result of the stimuli. You might feel your stomach tightening, your breath quickening, and your hands getting clammy. This is actually what happens to you when you are worried or anxious. If there is no relief to these symptoms, the tension becomes chronic.

Common Anxiety Symptoms

Symptoms of anxiety could be classified into three broad categories. These three categories also help define the three different ways of dealing with anxiety. The first category is the physical arousal which leads to panic. The second category is comprised of dread, tension, and stress. The last category is where ruminating and worry fall.

This article focuses on how you can use Body Management to deal with the first category of anxiety symptoms.

Use of Body Management to Deal with Panic and Physical Arousal

Anxiety symptoms refer to what you feel whenever anxiety hits. A panic attack can make your body to experience an accelerated pulse, shortness of breath, and dizziness. Anxiety and panic attacks can come out of the blue, and this can make them frustrating and terrifying in equal measure – especially if you do not understand them.

Other symptoms include tension build up in the shoulders, jaws, and neck, and stomach pains.

Taking care of your body

Getting your body under full control is the first step in dealing with the physical symptoms of anxiety. There are a number of ways to achieve this. First and foremost, you need to take good care of your body and health. This means exercising, proper diet, and lots of rest everyday.

Too much caffeine and alcohol also make your body more susceptible to anxious arousal. Sleep deprivation and lack of exercise can cause this. A healthy body is a powerful way to ensure you attain control of your body to avoid anxiety and panic attacks.

Breathing diaphragmatically

Using diaphragmatic breathing is a proven method of calming and resting the body. Practicing this type of breathing makes your body accustomed to being in this state. This comes in handy when living with anxiety because you can easily use it on a daily basis. However, it can be even more beneficial whenever you notice the symptoms of anxiety creeping in.

Diaphragmatic breathing helps by either shifting or even stopping the stress response. It is a good idea to practice diaphragmatic breathing daily because it will make it easier to use it whenever anxiety kicks in.

Mindful awareness

The practice of mindful awareness is another strategy you can use to put your body under control. Most times, the physical symptoms are so vivid that you can’t help but think about them – and this worsens the situation. Mindful awareness will help you to stop thinking about your body and instead focus your thoughts on your environment.

This strategy will help you regain control over your body. The first thing you do is to turn your attention from the symptoms of anxiety to the experiences of your body, e.g. the way breathing feels or your heart rate. After this, you should shift attention away from the body onto something that you can smell, hear, or feel, such as any sound in your immediate environment or how your clothes feel against your skin.

As you go through this back and forth, you get the experience of having control over your body. It reminds you that you can be present in the prevailing moment without becoming a slave to the feelings.

Christian Counseling for Anxiety

Gaining control over your anxiety symptoms is possible. If you would like help in overcoming your anxiety, feel free to give us a call. We would be happy to meet with you to help you experience the freedom and peace you desire.

Photos
“Alone,” courtesy of Tyler McRobert, unsplash.com, CC0 License; “Empty,” courtesy of Eddy Lackmann, unsplash.com, CC0 License; “Breathe,” courtesy of Matthew Kane, unsplash.com, CC0 License; “Freedom,” courtesy of Alexis_Fotos, pixabay.com, CC0 Public Domain License