What is Depression?

Depression, or major depressive disorder, is a common and serious medical illness that negatively affects your mood, your behavior, and your thought process. Depression can cause feelings of sadness, loss of interest, and loss of energy. Left untreated, the symptoms of depression can affect your performance at work and your ability to function at home.

Fortunately, depression is treatable with the professional help of Dr. Linda Berlin Ps.D. R.N. With modern results-oriented psychotherapy, she can help you process and resolve the symptoms and causes of depression. Dr. Berlin has provided personalized care for Florida residents for 20 years and thanks to modern communication technology, you will have direct access to Dr. Berlin who can help you virtually or over the phone. 

The following 3 strategies are common practices to help manage your depression and can help anyone. However, if you are ready to work through your depression with a compassionate psychologist, contact Dr. Berlin today.

Breathing for Decreasing Anxiety and Depression?

It often goes unnoticed, but when people are anxious or stressed, they tend to take shallow and irregular breaths. Practicing deep breathing is a great way to decrease a constant state of anxiety and provide some relief from the symptoms of depression. By taking deep breaths, your lungs are sending an increased supply of oxygen into your body and your brain. Taking longer, slower breaths from your stomach stimulates the parasympathetic nervous system. This nervous system is in charge of the body’s rest-and-relaxation response and promotes a feeling of calmness and clarity. An added bonus is that in this relaxed state, your body has the opportunity to refocus its attention and can help reignite interest in an activity or provide a remedy from feelings of sadness. 

How to take deep breaths

Breathing is a simple thing, but intentional breathing can need some guidance. Breathe in for 3-6 seconds and exhale for 3-6 seconds, the goal is to fill your lungs to capacity without being uncomfortable. Also, notice if you are clenching your teeth or if your shoulders are tight. Give yourself the chance to be relaxed and feel your own body helping you.

How Does Physical Exercise Help With Depression?

Most people know that physical activity releases endorphins. Endorphins are naturally produced chemicals your body releases into neural receptors that can make you feel good. You don’t need to know the science to benefit from what many people call the “runner’s high”.

No need to buy anything or go to the gym. Simply incorporating more physical activity into your life can be highly beneficial. While it is recommended to exercise for 30 minutes 3-5 times a day, just 15 minutes of daily exercise can make a huge difference. Exercise is a great distraction for causes of reactive depression while allowing your body to produce those feel-good endorphins.

How Does Journaling Help With Depression?

Journaling can be a very useful strategy for managing depression. By writing down your thoughts, you can see how your brain might be catastrophizing (assuming that the worst will happen.) Writing your thoughts can also reveal patterns and triggers of your depression. Becoming aware and challenging those ideas is a great way to resolve those underlying issues. It also helps to practice gratitude and remind yourself of all the positive things in your life that may be clouded by depression.

When Should I Seek Professional Help?

If you feel as though your depression is interfering with relationships or work, if your symptoms are getting worse with alcohol & drug abuse, or if you have self-harming thoughts, it is time to speak with Dr. Berlin. Schedule your appointment to take control of your depression and your life.