Managing Clinical Depression Symptoms

Clinical depression affects more than 21 million people in the United States annually. The mental condition is also referred to as Major Depressive Disorder. When an individual experiences the symptoms of clinical depression consistently for more than two weeks, a mental health professional may diagnose them with the mental disorder.

Common Clinical Depression Symptoms

Clinical depression symptoms interfere with daily activities, including pleasurable hobbies, as well as relationships and goals. Depression can feel like a dark cloud following you around. You might find it difficult to resume daily responsibilities. Autopilot becomes your way to get through the day, and for many, getting out of bed feels like too much effort.

The following are some clinical depression symptoms you may experience:

Persistent sadness – Sadness that hangs on for two weeks or more and interferes with daily activities. You may not be able to identify why you feel sad or empty. You may feel numbness to things around you.

Fatigue – A bone-weary tiredness that leaves you with little energy to do anything. You might sit on the couch or lie in bed. The fatigue makes it so you only do the things you absolutely have no choice but to do.

Sleep problems – Trouble falling or staying asleep or sleeping too much can leave you groggy in the morning. The brain needs time to recover and repair during the night, and sleep deprivation can lead to higher levels of the stress hormone, cortisol.

Loss of interest – Losing the joy and pleasure you once had for favorite activities. This can include hobbies, activities, events, movies, music, work, or school. You may find it draining to socialize even with the people you love most in the world.

Changes in appetite – Depression not only affects stress hormones, but it also alters the hormones responsible for hunger and metabolism. Ghrelin and leptin signal when you are hungry and need to eat, and when you are full or satisfied and need to stop. You may find that you are not hungry much at all or that you overeat as a coping mechanism.

Rapid weight gain or loss – Due to changes in appetite and hormones, you may see a rapid weight gain or loss. If you overeat and suffer from fatigue, the scale may go up, and your clothes might fit tighter. However, if you barely eat and suffer from sleep deprivation, relying on caffeine to keep you going, you may lose a considerable amount of weight.

Trouble concentrating – Trouble concentrating or focusing on tasks due to depression is common. With the lack of motivation and the increased fatigue, it can be hard to recall important details or complete work projects. You may leave projects half done or frequently lose items.

Mood swings – Irritability, anger, and mood swings can also develop with depression. You feel as if you shouldn’t be bothered by others, and little things may make you angry. You might snap at your family or coworkers more often or have an outburst of anger and cry when you least expect it.

Feeling guilty, ashamed, or worthless – The empty feeling from depression can also leave you with feelings of guilt, shame, regret, and worthlessness. You might feel that no matter what you do, nothing gets better. Depression robs you of joy, but the mental condition is not permanent, and it is treatable. You are more than these emotions.

Headaches and unexplained body aches – Headaches and body aches can worsen depression symptoms, but depression alters brain chemistry and pain perception. You may experience more frequent, unexplained aches and pains. This can make you feel worse. Consult with your counselor and physician about pain management combined with therapy.

Suicidal ideations – Negative thoughts, intense emotions, and impulses can lead you to self-harm or suicidal ideations. Talk therapy and Cognitive Behavioral Therapy could help alleviate depression symptoms and help you challenge negative thoughts.

If you are having suicidal thoughts or thoughts of harming others, seek help immediately.

How to Manage Symptoms

The symptoms of depression can affect physical and emotional health. Learning to make small changes and instill new, healthier habits can help relieve symptoms when combined with therapy. In some cases, your physician may recommend medication. Your mental health care plan should be well-rounded.

The following is a list of things you can do to manage symptoms.

Seeking Professional Help

A professional mental health provider can diagnose clinical depression and create a plan to manage and overcome the symptoms. Seek professional help if you experience symptoms consistently for more than two weeks or have thoughts of self-harm or suicide.

Getting Better Quality Sleep

Prioritizing sleep by creating a nightly routine and going to bed earlier can help your brain recover and repair. Sleeping seven to nine hours nightly can lower adrenaline and cortisol levels, stress hormones that, when high, can worsen depression and anxiety.

Reducing Stress

You can reduce stress further by slowing down. Whether that is practicing deep breathing or moving into stretching poses, slowing down releases tension. Try a physical relaxation technique known as Progressive Muscle Relaxation to learn how to identify areas of tension in the body. Lie down on a bed or the floor, and starting with the toes, systematically tense body parts for a few seconds and then release. Move through the body, tensing and relaxing. Breathe deeply during each round.

Exercising Daily

Exercise is God’s way of giving us a little mood boost throughout the day. It also improves physical health. The brain releases serotonin, dopamine, and other chemicals that naturally lower stress hormones and leave you feeling happier, more confident, and accomplished. A brisk 30-minute walk in the morning, most days of the week, could help you feel more relaxed and happier. For physical benefits, aim for 150 minutes or more of moderate-intensity movement weekly.

Avoiding Ultra-Processed Foods

Ultra-processed foods, foods and beverages with added chemicals, sugars, and preservatives, can worsen depression symptoms. These types of food alter bacteria in the gut, which is correlated with brain function. Aim for healthier foods, such as lean proteins, healthy fats, fresh fruits and vegetables, and whole grains when possible.

Limiting Alcohol

Alcohol can trigger depression in some people and worsen symptoms. People may overdrink to cope with uncomfortable or painful emotions. Alcohol may make them feel better temporarily by numbing those emotions. However, the individual feels worse after the alcohol wears off and eventually will need to consume more alcohol to get that same feeling.

It is not uncommon for someone struggling with alcoholism and depression to start drinking with a can or two of beer or glasses of wine and find themselves years later drinking a case of beer or a bottle of wine before bed to gain the same effect. If you struggle with alcohol, reach out for help.

Seeking Help for Substance Abuse

Much like alcohol, substances like illegal drugs and prescription drugs can alter brain chemistry and worsen depression and anxiety. Abusing prescription drugs or taking illegal “street” drugs will require professional help to stop and manage withdrawal symptoms in a safe environment, whether that is at home with supervision or under a doctor’s care in a facility.

As with alcohol, the brain builds a tolerance to drugs, and it takes more to receive the same effect. Giving the body time to detox and receive nourishment in the form of healthy foods and physical activity can alleviate the severity of some depression symptoms.

Help for Clinical Depression Symptoms

Don’t struggle with clinical depression symptoms another day. Reach out to our center to schedule a session with a Christian counselor. Depression is a common but challenging mental health disorder that requires therapy and lifestyle changes.

We offer help by connecting you to a counselor for an assessment. Afterward, you and your counselor create a customized care plan to manage clinical depression symptoms so you can move forward. Give us a call today.