depression treatment and depression therapy basics.

While depression is one of the most common mental health struggles experienced in the general population, for those that have or continue to struggle with depression, the intensity of the experience and the number of symptoms can feel overwhelming. Many clients experiencing depression, the increase in symptoms or the onset of a depressive episode report feeling overwhelmed and like like they do not even know where to start in managing the symptoms and feeling better.

Below, I will share the 3 main areas that I encourage my clients who are struggling with depression symptoms to focus on in order to kick start their journey to managing the depression symptoms, and at a minimum slowing the intensity of the onset of the depression episode. Keep reading to learn why eating, sleeping, and movement may be the keys to managing the onset of depression and moving you towards a healthier mental space.

Focus on eating:

When reviewing the symptoms associated with depression, both over eating and under eating can be found on the list of potential symptoms. Changes in food intake are a common signal to many people who struggled with chronic or cyclic depression that a depressive episode may be starting.

The research confirms that poor eating habits are associated with other depressive symptoms (1)

For this reason, when clients are beginning to notice an increase in depression symptoms, one of the three major focal points that I suggest to them is moderating or regulating food habits.

For some, this means continuing to eat consistently despite the loss of appetite. For others, this means increasing their awareness of binge eating habits, moderating excessive portions, and re-regulating over eating habits to a more suitable regulated portion.

To be clear, I never suggest that clients start an entirely new diet routine or radically change their lifestyle in terms of food during these seasons. Rather, I encourage them to simply work to regulate or create some sense of normalcy in their food intakes. Depression by nature makes behavioral changes significantly more challenging, so we are not looking to start a new habit, but simply maintain whatever food-related habits or patterns were normal prior to the increase in or onset of depression symptoms.

Focus on sleeping:

Similar to eating, when we look at the symptoms associated with depression in regards to sleep, both insomnia or challenges with sleep, and the desire or need to oversleep can be found on the list of potential symptoms associated with depression. And likewise, changes in sleeping patterns can sometimes be the first signal to individuals who struggle with depressive patterns that depression increases are occurring.

The research also validates the connection between changes in sleeping patterns in the onset of depressive symptoms. One study even links sleep patterns to the same portion of the brain that is impacted by activity levels during depressive episodes, further confirming the connection between sleep cycles and depression symptoms. (2)

So when individuals are looking to address the onset of a depressive episode, another focal point that I will suggest is focusing on creating or maintaining healthy sleep patterns. This does not mean that individuals are encouraged to deny their body what they need, as sometimes during depressive episodes, the body will naturally need more sleep, but rather maintain some semblance of a sleep pattern.

Individuals may change their bedtime by 30 minutes to an hour to increase their sleep, but they are discouraged from sleeping all day long, radically changing their wake and sleep cycles, work to maintain some form or pattern of sleep and wake cycles in their day-to-day habits. These radical changes and sleep patterns can exacerbate the depressive symptoms, causing further distress and dysregulation in the body.

Focus on movement:

It is fairly well known that movement or exercise can have positive impacts on both anxiety and depression. (3)

In research evaluating the connection between time and intensity of exercise and its impact on depression, studies find that exercise in intervals as short as 30 minutes segments can greatly impact the intensity and persistence of depression symptoms. (4)

It’s common that lack of motivation and lack of energy/fatigue are connected with the onset of depression symptoms, so creating realistic expectations related to exercise is extremely important. Most individuals who are struggling with the onset of a depressive episode, may not be able to fully participate in the hour-long workout classes, join the CrossFit gym, or start their marathon training program, but the research indicates that that is not necessary to receive the impact of exercise on depression management. Simply going for a walk, lightly riding a bike, or walking the dog can help manage those symptoms. This is why practical expectations related to movement is another focal point that I often suggest for individual struggling with depression management.

Depression is challenging, and the onset of depression symptoms can feel overwhelming, defeating, and hopeless. But instead of setting up unrealistic expectations of challenging every thought, and addressing every symptom, simplifying the focus back to the basics of eating, sleeping, and exercising, can be a great place to start and manage the onset of a depression episode.

And if depression is something that you are struggling to manage, depression therapy is another great step. Our team of therapists is ready to help and equipped with evidence-based interventions to assist depression treatment and management. Whether you were interested in participating in online therapy or connecting in person through our Arlington, Texas-based counseling group office, we have options to fit most needs.

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