Depression: understanding as a way of coping
As the psychiatrist Jon Allen notes, depression is a classic Catch-22: the things you need to do to recover from depression are made difficult by the symptoms of depression. The fundamentals of healthy and robust recovery - things such as healthy eating, sleeping well, exercise, finding joy, socializing – are often not possible when we are depressed. Understanding this can be helpful, because it can help us to cut ourselves some slack, as well as to recognise that coping with depression requires that we take an extremely active role.
If you are depressed, then you have almost certainly been contending with extreme stress, which may have been building unnoticed for years and years. This is called “stress pile-up”. You’re likely to also be feeling anxious. Maybe even scared. You may be constantly irritated and frustrated for no reason. If you are feeling anxious as well as depressed, you have 2 challenges. On the one hand, you need to activate yourself, re-ignite energy and develop an interest in the world. But on the other hand, given that you’re also anxious, you need to deactivate yourself and feel calmer and more relaxed. Thus, there is a balancing act to strike when coping with your depression.
Understanding what may have led to your depression may also help to manage your self-criticism and help you to develop a kinder attitude toward yourself as you wrestle with your mental health. Cast your mind back over your life, what stresses have you encountered? How might they have been building gradually over the years? How do you respond when you feel stressed? Did you encounter any adverse experiences as a child? What is your basic temperament? Are you vulnerable to negative emotion?
The above diagram is an example of “stress pile-up”. It highlights how there is no single cause to depression, and that it is best understood from a developmental perspective. There are many factors which contribute to vulnerability to depression. These include genetics, temperament, adverse early experiences, addiction, social problems (bullying, rejection, social anxiety etc.), chronic health problems, trauma, unexpected life events etc. Getting clear on how you got into your depression may be the first step toward getting out of it. Remember, because it is a catch-22, you must take an active role in your recovery.
A simple exercise:
Take an inventory of your own development history (as above). Consider all the factors that may contribute to you own vulnerability to depression. Make a list of your own “stress pile-up”. Take a step back and consider your list, are you able to see why you might be prone to depression? Can you view yourself with understanding?
Resources
Allen, J. G. (2007). Coping with depression: From catch-22 to hope. American Psychiatric Pub.
