Therapy for depression
depression POC therapists in Los Angeles, Pasadena, & across California & washington
depression looks different for everyone
When you think of depression, you might imagine it as an overwhelming, all-encompassing feeling of sadness or hopelessness. While depression can certainly be intense and debilitating, it can also manifest in more nuanced and subtle ways. At Oak and Stone Therapy, we are trained to assess the sometimes not-so-obvious ways that depression affects your life especially if you are a person of color, a victim of trauma, or someone who is used to presenting a better version of yourself to others because of your lived experiences.
you might be feeling a mix of the following:
Hopeless
Overwhelmed
Empty
Numb or “nothing”
Exhausted
Worthless
Trapped
Restlessness
Sad
Isolated
Irritable
Anxious
Despondent
Frustrated
Lonely
Agitation
Defeated
Excessive and/or inappropriate guilt
Unmotivated
Inadequate
Helpless
Disconnected
Stuck
Irritable often over minor issues
depression may show up in your bodY
There are many different reasons why depression may show up in your body, including your brain chemistry (e.g. imbalances in neurotransmitters like serotonin, norepinephrine, and dopamine can disrupt mood regulation, sleep, appetite, and energy levels), hormonal changes (e.g. your mood can alter the production of stress hormones like cortisol and lead to various physical symptoms such as fatigue, weight gain and digestive issues), chronic inflammation which can lead to other physical and emotional symptoms, and how depression can impact your autonomic nervous system which controls bodily functions such as heart rate and digestion. Depression often leads to reduced physical activity and neglect of self-care, which can exacerbate existing physical symptoms. Poor diet, lack of exercise, and inadequate sleep can all contribute to the physical manifestations of depression. At Oak and Stone Therapy, our therapists desire to support you in caring for your needs through practical and holistic self-care tools.
you might be feeling a mix of the following:
Persistent fatigue
Changes in appetite or weight
Sleep disturbances (e.g. sleeping too much, too little, difficulty falling asleep or staying asleep, frequent nightmares, etc.)
Aches and pains
Headaches
Digestive issues
Slowed physical movements or speech
Low energy
Body tension
Muscle pain
Dizziness
Changes in sexual drive
Clumsiness or motor control issues
depression may be present in your behaviors
Depression often involves negative thinking patterns and physical symptoms as discussed above, which may lead to frequent conflicts in relationships, withdrawal from activities, and a decrease in quality of performance at work or school. These consequences can deepen the depression, creating a cycle that is difficult to break. Over time, behaviors associated with depression can become conditioned in the brain, making it challenging to feel differently, have the motivation to try something new, and respond optimally to situations and interactions with others. At Oak and Stone Therapy, our therapists hope to help you recognize the way your behaviors are an expression of your depression and learn new ways to better cope with your feelings.
you might be experiencing a mix of the following:
Withdrawal from social activities and relationships
Loss of interest in hobbies and activities once enjoyed
Neglecting personal hygiene and self-care
Difficulty concentrating or making decisions
Frequent crying spells or emotional outbursts
Decreased productivity at work or school
Expressing frequent negative self-talk to others
Frequent inappropriate sarcasm that affects relationships.
Difficulties with taking up space
Increased use of substances such as alcohol or drugs
Avoidance of responsibilities and procrastination
Engaging in self-destructive behaviors, such as self-harm
Numbing feelings with excessive activities, such as video games, sex, shopping, exercising, high-intense activities, or gambling
Talking about death or suicidal thoughts
Poor self-care tendencies
Questioning your intuition and instincts
Minimizing your needs and wants
depression MAY show up in your thoughts
You may have developed a sense of helplessness, believing you have no control over your circumstances, expecting the worst outcomes, or viewing a single negative event as a never-ending pattern. Or you may constantly think you are not good enough, undeserving of love or success, or responsible for bad things happening. These beliefs can perpetuate a cycle of negative thoughts, erode your self-esteem, and reinforce feelings of hopelessness, making it difficult to see a way out of depression. Past traumatic experiences and ongoing stressors can exacerbate your thought patterns leading to ruminating thoughts and an inability to focus on positive aspects of life. Studies have shown that depression can alter brain structures, such as the hippocampus (involved in memory) and the prefrontal cortex (involved in decision-making and self-control). These changes can impact how thoughts are processed and retained. At Oak and Stone Therapy, our therapists are trained to explore the impact of how your brain affects your thoughts and integrate body-based interventions to pave new pathways in your brain.
you might be ruminating over a mix of the following thoughts:
"I'm worthless."
"Nothing ever goes right for me."
"I'm a burden to others."
"I can't do anything right."
"Life isn't worth living."
"I'm a failure."
"Things will never get better."
"I'm so tired of feeling this way."
"I feel empty inside."
"What's the point of trying?"
"I don't care about anything anymore."
"It's all my fault."
"I'm stuck in a rut."
"People would be better off without me."
"I can't handle this anymore."
"I'm not worth saving."
"I'm always disappointing everyone."
"I'm invisible."
"Every day feels the same."
"Why can't I just be happy?"
"No one cares about me."
"I don't have the energy to do anything."
"I'm not good enough."
"Why bother trying?"
"Everything is my fault."
"I can't see a way out."
"I'm completely alone."
"I have no future."
"Everyone else is doing better than me."
"I can't find joy in anything."
faqs about depression therapy
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Our approach to depression therapy as a therapist involves several key components:
Recognize the Symptoms
Depression can manifest in various ways, including your physical body, spiritual body, emotions, mind, and behaviors. Being able to identify the full picture is crucial for accurate diagnosis and treatment planning.
Understand the Causes
Depression can be caused by a combination of genetic, biological, psychological, social, and environmental factors. It's important to consider your family history, any chronic illnesses, life changes, trauma, and stressors that may contribute to your depression.
Assess the Impact
We want to evaluate how depression affects your daily life, relationships, work, and overall well-being. Understanding the severity and impact of depression can help tailor the treatment approach to the your specific needs.
Develop a Treatment Plan
Create a comprehensive treatment plan that may include psychotherapy, medication, lifestyle changes, and support systems. Collaborate with you to set realistic goals and monitor progress.
Map out your cycle of underlying emotions, coping mechanisms, and impact on yourself and relationships.
Gaining awareness of the pattern of how you specifically experience your pain and cope can offer important insight to what your treatment involves.
Provide Psychoeducation
Educate you about depression, its causes, symptoms, and treatment options. Support you in gaining insight to your history with your pain and coping mechanisms.
Implement Experiential Exercises to Reclaim New Messages about your Pain
As therapists, we use our intuition, expertise, and creativity to help you to address your pain with new messages, stories, and truths so that you can live the life your deserve.
Introduce New Coping Strategies
Teach you new self-care practices and coping strategies to manage your symptoms. This may include mindfulness, exercise, healthy eating, and stress management techniques.
Practice
Practice and integrate what you have learned in therapy, in different settings and situations from your everyday life until your new positive self-talk and coping mechanisms become automatic and more natural.
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1. Reach out to a therapist and/or psychiatrist to start your healing journey.
Therapist/Counselor: A mental health professional can provide strategies and support through therapy.
Psychiatrist: Medication might be necessary and should be managed by a psychiatrist.
2. Build a Support System
Talk to Trusted People: Open up to friends or family members who can offer emotional support.
Support Groups: Joining a support group can help you feel less isolated and provide a sense of community.
3. Lifestyle Changes
Exercise Regularly: Physical activity can boost endorphins and improve mood.
Balanced Diet: Nutrient-rich foods support overall health, including mental health.
Adequate Sleep: Establish a regular sleep routine to ensure you're getting enough rest.
4. Mindfulness and Relaxation
Meditation: Helps manage stress and improve emotional well-being.
Breathing Exercises: Simple techniques to calm the mind and body.
5. Healthy Coping Mechanisms
Creative Outlets: Engage in activities like drawing, writing, or playing music.
Hobbies: Pursue interests that bring you joy and provide a sense of accomplishment.
6. Set Realistic Goals
Small Achievements: Break tasks into smaller, manageable steps to avoid feeling overwhelmed.
Celebrate Success: Acknowledge and reward yourself for each accomplishment.
7. Limit Stress
Identify Stressors: Recognize and try to reduce sources of stress in your life.
Time Management: Plan and prioritize tasks to avoid feeling overwhelmed.
8. Avoid Substance Use
Limit Alcohol: Alcohol can worsen depression symptoms.
Avoid Drugs: Drugs can have a negative impact on your mental health.
9. Positive Thinking
Challenge Negative Thoughts: Replace negative thoughts with positive, realistic ones.
Gratitude Practice: Focus on positive aspects of your life and express gratitude regularly.
10. Consider Alternative Treatments
Acupuncture: Some find relief through holistic treatments like acupuncture.
Supplements: Consult with a healthcare provider about potential supplements, like omega-3 fatty acids.
Remember, everyone's journey with depression is unique, and finding the right combination of strategies can take time. It’s important to be patient and compassionate with yourself throughout the process.