Into the Light: Overcoming Depression and Embracing Life

Depression can be described as a profound disconnect between one’s inner self and the external world, a soulful dissonance where the inner world yearns for meaning, connection, and authenticity, but the external reality often falls short. 

What is Depression?

Depression, often characterised by overwhelming feelings of sadness, numbness and hopelessness, is a state of consciousness that can significantly impact our lives. It is frequently associated with the suppression of negative emotions and attachments to specific outcomes, leading to a sense of suffering and feeling emotionally disoriented.

Depression can be debilitating and should be taken seriously. Seeking professional help, counselling, and support is essential for those who are struggling with depression, as it can lead to better outcomes and a more sustainable path to well-being.

Positively, depression can also be seen as the psyche’s way of signalling that something is amiss, urging us to embark on a journey of self-discovery and transformation. It’s an invitation to delve deep within ourselves and address the emotional and psychological wounds, which may have been previously suppressed or ignored, in pursuit of a more profound reconnection with our authentic selves and the world around us.

What does depression look like?

Depression is a complex emotional state that affects how a person feels and thinks. It also impacts how daily activities like sleeping, eating, working and interacting with others are managed. It can last a long time or can be short-term. For some, it may be caused by an event or experience, but it can also occur seemingly without cause. Experiencing depression can be distressing and even alarming – but understanding the nature of depression is the critical first step to overcoming it. 

Depression can affect anyone, regardless of their race, age, gender,or ethnicity. Although certain groups are diagnosed with depression more than others, there are many factors which may impact this, and this may not be an accurate representation. For example, women are diagnosed with depression more than men, but this may be because men are less likely to seek support due to social stigma.

If you are depressed, you might experience the following:

• Persistent sad, anxious, or “empty” mood (i.e. not feeling anything)
• Feelings of hopelessness, helplessness, guilt, pessimism, or worthlessness.
• No longer feeling interest or gaining pleasure from hobbies and activities you once enjoyed
• Decreased energy
• Becoming withdrawn, negative, isolated or detached
• Increased engagement in high-risk activities or use of alcohol and drugs
• Inability to meet responsibilities in work and family life, or ignoring other important roles.
• Problems with sexual desire and performance
• Finding it difficult to remember things, make decisions or concentrate.
• Changes to sleep pattern, difficulty falling asleep or waking up, or waking up in the night or very early.
• Changes in appetite or unplanned weight changes
• Unexplained physical aches, problems with digestion, or pains.
• Thinking about death or suicide, or suicide attempts.

Not everyone who experiences depression will experience all of these symptoms, or even most of them. Depression is defined medically as experiencing one or more of these symptoms for two weeks or more. If you are concerned about your symptoms, particularly if they are impacting your ability to function day-to-day, or you are having thoughts of suicide, contact a health professional, such as a GP or a mental health professional, such as a counsellor, urgently. Leone Centre offers fast-track therapy services; please feel free to get in touch if you feel you require help.

The holistic approach to overcoming depression 

The term “holistic” is derived from the Greek word “holos,” which means “whole” or “entire”.

You can work towards healing by taking a holistic (well-rounded) approach to tackling it, looking at your physical health, quality of life, hobbies, and social life. If this feels overwhelming, start small. Choose one area where you can realistically make sustainable positive changes and work from there.

Changes in perspective 

• Treat yourself well and kindly. One way to do this could be to think about your love language and treat yourself accordingly. For example, if your love language is quality time, schedule some time to intentionally do something you enjoy for the sole sake of your own happiness. Cultivating self-love is crucial to overcoming depression.
• Identify unhelpful thoughts and patterns. You may wish to write these down and think about where they might come from and how realistic they seem on closer examination. CBT exercises and therapists can also support reframing these.
• Keep a gratitude journal – write down all the things you are grateful for and re-read it often. Even if they seem like small or insignificant things, this can help your brain to readjust to focus on the positive aspects of your life. Depression partly works through the brain’s ability to rewire itself based on what you are focusing on, called neuroplasticity.
• Talking therapies can be incredibly useful for tackling depression. A qualified, empathetic counsellor can support you to process your depression healthily, as well as to understand the root cause, which can help you to move forward.

Lifestyle changes

• Reduce electronic use and social media. The overuse of devices like smartphones, laptops and electronic tablets, as well as frequent social media use, have been linked to higher rates of mental health illness and poor sleep.
• Art and hobbies have been proven to increase dopamine levels, a hormone which makes us feel good, satisfied and happy.
• Spending time outside in nature has been proven to improve mental health. You could also bring plants and greenery into your space. Even watching nature documentaries and looking at photos and videos of nature has been proven to support good mental health.
• Peer support can be very helpful for people struggling with depression. You could try joining an online or in-person community or reaching out to supportive friends and family. You may be surprised by how many people in your life have experienced depression. By learning that others share your experiences, you may feel less overwhelmed and isolated. You also may find tips to help you.

• Physical health is crucial to mental health. You may be familiar with the term “the gut is the second brain” – and it’s true! Our gut bacteria produce and respond to the same mood-regulating hormones our brains use. Furthermore, the endorphins produced by exercise are incredible mood boosters.
• Although exercise may feel very difficult, start with something manageable like a short (5-10 minute) daily walk or activity. Exercise helps us manage stress, connect with the environment and each other, and improve our sleep, confidence and mood. Be careful not to over-exercise or force yourself to do activities you don’t enjoy or want to do. Moreover, remember your right to rest – if you are genuinely too tired or sick, give yourself grace and don’t punish yourself for it.
• Consciously eating a balanced diet and drinking water may also help your symptoms because the brain needs energy and hydration to function. Hydration also helps with concentration and thinking – be aware of how much you drink but also what you drink – try to avoid lots of fruit juices and caffeinated or flavoured drinks containing high sugar levels.
• Sleep is also crucial to mental health. Poor sleep can significantly affect mental health and energy levels. It can impact your ability to relate to and get along with others, your ability to regulate your emotions and concentrate, and your physical health. To improve your sleep, try practising good sleep hygiene: Make your sleep space as relaxing and comfortable as possible. Think about light levels, temperature and bedding. Establish a bedtime routine which is enjoyable and relaxing – and screen-free. The human brain likes routine, so after a few weeks, you may find yourself sticking to it automatically. For some, this may not work, and you may want to establish a similar waking routine instead.
• Avoiding substances like alcohol and drugs can make a tremendous difference to your mental health. Although the instinct to distract or suppress difficult emotions can be tempting, this often makes depression symptoms much worse. Alcohol is a depressant which disrupts your brain’s ability to regulate the hormone levels which are responsible for mood and can also lower inhibitions, leading to riskier decisions which can make you feel much worse. And, although alcohol and drugs can help you to feel temporarily more relaxed and confident, the long-term effects on your brain’s hormone regulation via neurotransmitters can make you feel much more anxious (leading to comedowns and “hangxiety”)

Be Kind to Yourself

Although overcoming depression can feel like an impossible mountain to climb, addressing your needs and learning to process your emotions healthily can make a huge difference. And remember, you don’t need to climb the whole mountain at once. Take it one step at a time.

• About the Author
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Cristina Vrech

Co-founder and director of Leone Centre, 20+ years of experience in supporting people, and offering valuable knowledge through Couples Counselling and Individual Counselling. Before becoming a therapist, I worked in the financial sector.

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