[fusion_dropcap boxed="yes" boxed_radius="0" class="fusion-content-tb-dropcap"]B[/fusion_dropcap]y Nathan Sellers, LCSW

Your life feels like a drag, and you don’t know why. On the outside, people probably don’t even notice anything is wrong. But you feel it. The pervasive sense that a Dementor is somewhere nearby, sucking the happiness and purpose out of life.

Thousands of people suffer, quietly, in this way every day. They wake up every morning with the same sense of blah almost every day for years. Many wouldn’t even think what they are experiencing are symptoms of depression.

“High Functioning Depression” is a new term popping up in mainstream media and may initially be difficult to understand. The clinical term, “Dysthymia,” has been defined as persistent, mild depression. However, that definition can be deceptive.

When we think of mild salsa, we imagine a tasty dipping sauce for our chips that isn’t very spicy. Yet, to apply that view to depression minimizes the reality of how difficult a persistent, long-lasting depressive state can be. Think of it more like Chinese Water Torture; a persistent and unrelenting drip that eventually erodes passion, purpose, energy, and health.

High Functioning Depression simply means that the depression hasn’t crippled someone to the point that they cannot function sufficiently in their social, academic, or work obligations. This is why it can be so difficult to identify. It may also be why those who suffer from it hesitate to get help.

Fortunately, society is beginning to break the taboo of mental health. Hopefully, we can treat our mental health with the same care and compassion we give to our physical health.

How do I know if I, or a loved one, have High Functioning Depression?

One of the first steps to treating, or healing, High Functioning Depression is being able to recognize the symptoms. Here is a list of symptoms:

• A persistent feeling of sadness or emptiness
• Feeling hopeless or pessimistic
• Feeling guilty or worthless
• Feeling irritable or anxious
• Losing interest in things you once enjoyed
• Withdrawing from others around you
• Feeling fatigued
• Talking or moving slowly
• Difficulty focusing, remembering, or making decisions
• Sleep changes and difficulties
• Changes in appetite and weight
• Thinking about death, self-harm, or suicide
• Headaches, cramps, aches and pains, and digestive issues that don’t have a clear cause and don’t get better with treatment

Most of us experience one or two of these symptoms at some point. However, if you are experiencing several or all of these for a prolonged period (6 months or longer) then you may be dealing with depression.

Why am I depressed?

There is no single reason someone might experience depression. It isn’t like a cold where you catch a virus through contamination. Common, or potential, causes of depression include:

• Imbalances of certain neurotransmitters (brain chemicals) that regulate mood
• Genetics
• Upsetting or stressful life events, such as the end of a relationship, the loss of a job, or the death of a loved one
• Trauma or stressful conditions can contribute to the development of mental health conditions
• Medical conditions such as heart disease, diabetes, cancer, Parkinson’s disease, or chronic pain
• Certain medications may also cause depression as a side effect
• Alcohol, recreational drugs, or other substances can cause or exacerbate depression

What can I do to get better?

It is important to understand that there is no “magic wand” or “silver bullet” treatment for overcoming/treating depression. The truth is that it’s work. Sometimes it’s hard work, and sometimes it’s pleasurable. Either way, the key is consistency.

For those not wanting to pursue a medication-based treatment or even traditional therapy (because of the financial requirement) there are many other effective treatments. In his book, “The Depression Cure: The 6-step Program to Beat Depression without Drugs,” Dr. Stephen Ilardi maps out six effective, research-based strategies:

1. Get Enough Sleep

Our fast-paced, high-technology society is destroying our sleep. Culturally, we have also embraced the idea that sleeping less to work more is good. Much of the American population doesn’t get sufficient sleep. Research reveals that we should be getting 8-9 hours of sleep a night at a minimum (teenagers and young children should get more). When our brain doesn’t get enough sleep, it doesn’t function at its best and will eventually result in depression. An excellent book to further understand the importance of sleep is “Why We Sleep.”

2. Get More Sunlight (Natural Light)

Many people find that they are more depressed in the winter months when sunlight is less abundant. The clinical diagnosis for this is Seasonal Affective Disorder (SAD). Much research has been done on the effectiveness of sunlight in treating depression.

3. Improve Social Connections

Isolation is a surefire way to increase the symptoms of depression. Unfortunately, it is also a common desire for those struggling with it. Making friends and staying connected with loved ones may be difficult when feeling depressed, but it is critical to the improvement of mood. Push yourself to call, text, visit, or serve other people when feeling depressed.

4. Stop Ruminating

When depressed, it is challenging to stop the cycle of negative thoughts. Obsessing or fixating on mistakes, heartaches, or disappointments is common. Like a song stuck in your head, it replays throughout the day or even week. How do we stop this? The first step is to NOTICE that you are ruminating. Then, LABEL the thought as rumination. Finally, REDIRECT your thoughts to something else. This could be your breath, a physical activity, or even a new, more positive thought. The key is to keep redirecting each time you notice the rumination.

5. Improve Diet

We have known for years that what we eat impacts how we feel. However, we haven’t paid enough attention to the negative impact of the changing American diet of processed foods and refined sugars. We have cut out the nutrients that improve brain function and replaced them with artificial ingredients our bodies struggle to process. One simple change we can make is to increase our intake of Omega 3 Fatty Acids.

6. Get More Exercise

Exercise is one of the best treatments for depression. Research has shown that it is as effective (or more) than most antidepressant medications. This can be as simple as a brisk, 20-minute walk, three times a week. Anything that elevates the heart rate. Dr. John Ratey’s excellent book, “Spark: The Revolutionary New Science of Exercise and the Brain,” outlines fascinating information on how exercise improves mental health.

While any one of these tips can improve symptoms of depression, when used in conjunction they have demonstrated significant improvement in depression. It may also be helpful to reach out to a mental health professional to get therapy to address other underlying issues that contribute to depression.

About the Author

Nathan Sellers is a Licensed Clinical Social Worker working with youth and families to assist them in their therapeutic journey. He combines his passion of art, creativity, and therapy to write stories that inspire the reader toward self-discovery, healing, and growth. His blog, writingonpurpose.org, explores topics of trauma, relationships, communication, and finding meaning and purpose in one’s life. To learn more about Nathan’s practice and philosophy, please visit: nathansellers.org.