Depression is a complex mental health condition that affects millions of individuals worldwide. It can last a long time, such as with clinical depression, or it can be triggered by an outside event. It often operates in a cyclical manner, making the path to recovery feel daunting.
But by understanding its nature and symptoms, individuals can break free. Help from a mental health professional, making healthier lifestyle changes, and (in some cases) using depression medication as a tool can help individuals learn how to break the cycle of depression for themselves. It may be a long process, and there may be false starts as the person becomes aware of what affects their mood. But it is possible to break the cycle of depression and develop a more stable sense of mental health.
Symptoms of Depression
Recognizing the symptoms of depression is the first step toward breaking the cycle. Individuals may experience a wide range of emotional and physical symptoms, and a formal diagnosis can be obtained with professional help.
Common emotional symptoms of depression include:
- Feelings of hopelessness
- Persistent sadness
- Loss of interest or pleasure in activities that were once enjoyable
- Irritability or frustration
- Memory problems
- Indecisiveness
- Difficulty focusing and/or concentrating on tasks
Physical symptoms of depression may include:
- Appetite changes
- Unexplained aches and pains
- Changes in sleep patterns
- Fatigue
- Lack of energy
The symptoms of depression can be influenced by various external factors, such as stress from work, financial difficulties, or relationship issues. These may serve as additional triggers that could trigger maladaptive coping mechanisms. For instance, an individual may procrastinate or avoid necessary tasks out of depression. But this could lead to shame or even more difficulty completing the tasks once it becomes imperative to do them.
Certain lifestyle factors can also aggravate symptoms of depression, such as caffeine and alcohol consumption. Irregular or poor quality sleep, no regular exercise, and eating an unhealthy diet can all have poor effects on someone experiencing depression.
What is the Cycle of Depression?
The cycle of depression involves the symptoms of depression hindering a person’s ability to fully heal from their depression. For example, they may feel more depressed if they find themselves physically or mentally unable to do fun activities they were once excited to do.
This state of being deprives a person of any benefit they may receive from those healthy actions. The shame of not treating depression symptoms (or feeling personally incapable of doing so) may have a major impact on a person’s ability to fight depression. Having to deal with mental fog or low motivation may hamper a person’s ability to do beneficial actions that support healing.
An infrequently discussed symptom of depression is unexplained pain or body aches, which may perpetuate depression if the individual isn’t able to find the source of their pain. Prolonged discomfort and fatigue can hold a person back from exercise, social events, or other pleasurable activities. These can sabotage a person’s attempts to help themselves feel better. If they’re unable to address their mood in the moment or maintain a daily routine, depression may linger and worsen over time.
Social connections may suffer due to depression symptoms, which can perpetuate the cycle further. Individuals may isolate themselves as a means of coping with depression symptoms, which may create long-term feelings of loneliness and despair. This can lead to further isolation or increased general barriers to communication. It may require extra effort to talk about one’s feelings and for others to recognize the need for intervention.
How to Break the Cycle of Depression?
Breaking the cycle of depression is not an overnight process; it requires persistence, patience, and a multifaceted approach.
Seek Professional Help
First and foremost, seeking professional help from a therapist or counselor plays a pivotal role. Therapy can provide individuals with tools to challenge and change negative thought patterns. Therapists often employ various techniques, such as cognitive-behavioral therapy (CBT), which focuses on identifying and reframing distorted thoughts) or dialectical behavior therapy (DBT) (which emphasizes emotional regulation and mindfulness). These therapeutic approaches can empower individuals to develop healthier coping mechanisms and build resilience against future depressive episodes.
Focus on Self-Care
Establish (and Work to Maintain) a Daily Routine
Establishing a routine is another effective strategy against the cycle of depression. Consistency can provide a sense of stability and normality, which can be disrupted during depressive episodes. A structured day can help individuals regain a sense of control over their lives. Setting small, achievable goals can also foster a sense of accomplishment, which is crucial for building self-esteem. Regularly accomplishing tasks like making the bed, preparing a healthy meal, or even taking short walks can create a positive feedback loop. This can encourage further engagement in positive activities, which can stop the cycle of depression.
Contact Friends and Family for Support
Reaching out to friends and family for support is vital. Social interactions can act as a buffer against the isolation that often accompanies depression. Being open about feelings can lead to understanding and connection, enhancing the overall recovery journey.
Joining support groups for depression, either in-person or online, can also provide a sense of community and belonging. Sharing experiences with others who understand can be incredibly validating, and can foster friendships based on mutual support and empathy. Volunteering or helping others can create a sense of purpose and fulfillment that can be profoundly healing.
How Depression Relates to Addiction?
Depression and addiction frequently co-occur, which can make recovery very difficult. Individuals may turn to substances as a form of self-medication, in an attempt to escape the feelings of sadness and hopelessness. But this is a very temporary solution to these feelings, and doesn’t directly address triggers or negative thoughts. Frequently using alcohol or addictive substances can lead to a cycle of dependence that worsens depressive symptoms over time.
A less frequent danger is the risk of developing an addiction to the antidepressants prescribed to help someone cope with symptoms of depression. This can take various forms, but people with depression or anxiety who already have problems with addiction may develop an addiction to benzodiazepine medication. This underscores the importance of communication with one’s healthcare provider while recovering from depression. They may be able to put you on a different medication or help you taper off while avoiding side effects like suicide ideation.
For those struggling with both depression and addiction, seeking integrated treatment strategies that address both conditions is crucial. This holistic approach not only targets the substance use but also provides tools for managing depression. This approach helps ensure a lower chance of the individual using addictive substances to cope with depression symptoms. By knowing how to break the cycle of depression on a regular basis without these substances, the individual will be more prepared to go through life without developing addiction.
Lifestyle changes can significantly impact the recovery process for both addiction and acute cycles of depression. Regular physical activity, a balanced diet, and adequate sleep are essential components that contribute to improved mental health. Exercise, in particular, has been shown to release endorphins, which can elevate mood and reduce feelings of anxiety and depression. By incorporating these healthy habits into their daily routines, individuals can create a solid foundation for recovery that supports both their mental health and their journey away from addiction.
Receive Dual Diagnosis for Depression and Addiction at First Steps Recovery
If you or someone you know is struggling with depression or addiction, reaching out for help is the essential first step. At First Steps Recovery, specialized programs are designed to cater to individuals facing the dual challenge of depression and addiction. The dedicated team understands the complexities of these intertwined conditions and aims to provide comprehensive care that promotes healing on multiple fronts.
Don’t keep the cycle of depression going — help is available and many people are ready to help. Contact us today to learn more.
Dr. Curl is the Medical Director and primary on-site provider for First Steps Recovery. He is a Board Certified Internist and Addiction Medicine Specialist having attended the David Geffen School of Medicine at UCLA and completing his residency at Mount Auburn Hospital with Harvard Medical School. Following several years work as an internist and physiatrist (physical medicine and rehabilitation). Dr. Curl completed the Addiction Medicine Fellowship at Howard University in Washington DC and participated as a RAM Scholar (Research in Addiction Medicine). While part of the fellowship, Dr. Curl pursued research investigating the barriers to expanding and improving medication for opioid use disorder. Following his fellowship, Dr. Curl spearheaded the Opiate Use Disorder outpatient clinic and worked in the Department of Psychiatry and Behavioral Sciences within the Howard University Hospital. In 2023, Dr. Curl completed his Board Certification in Addiction Medicine.
