Accessible Steps in Fighting Depression

Depression is one of the most common mental health disorders in the United States — this is not a controversial statement. The DSM 5-TR by the American Psychiatric Association notes that the “twelve-month prevalence of Major depressive disorder in the United States is approximately 7%” (APA, 2022, p. 187).* This means that over one year, approximately 7% of the entire U.S. population will experience at least one episode of major depressive disorder. This number does not include individuals experiencing other forms of depression, such as persistent depressive disorder or premenstrual dysphoric disorder. Cognitive theorists (a school of psychological thinking) believe that depression is primarily fueled by two main issues: first, depressed individuals are overly negative in their beliefs about themselves, the future, and the world (Sokol & Fox, 2019). Put simply, individuals who are depressed speak or think poorly of themselves, believe that the future will not be bright, and believe that the world either is ruined or will be ruined. The second issue is that depressed people behaviorally withdraw from life, which often leads them to reinforce their unhealthy negative beliefs (Sokol & Fox, 2019). For example, it is difficult to determine if you are skilled at running if you never go out to run. Another example, it is difficult to notice that the weather outside is great if you don’t smell the roses.

While depression is a complex interaction of social, psychological, and biological factors, here are some suggestions to potentially assist you in managing depressive symptoms. To address negative thinking, the simplest step is to notice and/or document when, how often, and what you are thinking about when you are feeling down. Many people are surprised when they discover just how much of the day is spent brooding when feeling depressed. Once you are aware of your unhealthy negative thinking patterns, consider alternative perspectives. Next, compare and contrast your mood when you adopt the alternative thought process versus your typical ruminative thought process. For example, rather than ruminating on “today is bound to be awful,” the alternative could be, “today could be hard, but maybe something enjoyable could happen as well.”

To address the behavioral withdrawal, the most accessible step to take is to become behaviorally activated. Go for a walk, start a new hobby, call a friend on the phone, bake a cake. Get up and move your body, or spend time with someone with whom you can take in new data to compare with your negative beliefs. Avoid doomscrolling and staying in bed all day. Depression often contributes to a sense of inertia that makes you believe you must be “in the mood” to do something when, in reality, this is false. The research shows that “action in the face of depression is what leads to energy, motivation, and a positive mood” (Sokol & Fox, 2019, p. 75). If depression persists, it is, of course, always a good idea to seek out additional support and treatment.

*American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). American Psychiatric Association.
Sokol, L. & Fox, M. (2019). The comprehensive clinician’s guide to cognitive behavioral therapy. PESI Publishing.

By Gabriel Macfee

Gabriel believes firmly that therapy should promote growth in both the client and practitioner, so he is always focused on learning and working.