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How to Create a Suicide Safety Plan

Jill E. Daino, LCSW-R — Thu, 23 Oct 2025 19:42:27 +0000

Important note: This article discusses suicide and mental health. If you or someone you know is in immediate danger, please call or text 988 in the U.S. to connect with the Suicide and Crisis Lifeline. You can also use these resources to get help right away.

Many people today struggle with thoughts of taking their own lives. Recent research found that in 2023, more than 12.8 million adults in the United States reported having thoughts of suicide, and 1.5 million made an attempt. If this describes you, know that you’re not alone, and that a suicide safety plan can be your lifeline. Coming up with a plan is courageous. It’s the first step you can take to get through your most vulnerable moments.

Keep reading to learn more about what a safety plan for suicidal ideation should contain. We’re covering how to identify warning signs, effective coping strategies, and sources of support you can turn to. Knowing how to make a plan that fits your needs is crucial. Help is available, and a suicide safety plan is an essential part of your healing journey.

Why Creating a Safety Plan is Important

When you’re overwhelmed by suicidal thoughts, decision-making can feel impossible. Creating a safety plan before a crisis ensures you have a clear roadmap toward emotional and physical well-being. Your suicide safety plan is more than just a checklist to use during your darkest hours. It’s a custom toolkit for your specific needs.

“Having a written plan can help ground you in the steps you need to take to stay safe. Being able to clearly read what you need to do helps slow down the thoughts and prevent actions. The plan can also help remind you of why you want to live and not harm yourself. It provides a quick reference about who to reach out to for support so you don’t have to figure out when feeling overwhelmed.”
– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Having a safety plan for suicidal ideation is beneficial, as it:

Gives you a clear set of instructions if you don’t trust your own decision-making.
Helps you break impulsive patterns by establishing strategies in advance, so you don’t make decisions based on feelings in the moment.
Offers self-awareness and helps you identify personal triggers and warning signs that precede your suicidal thoughts.
Ensures that mental health professionals and the people who love you know how to provide support.
Can reduce suicide attempts. Some studies show that having a written plan in place results in a 43% reduction of suicidal behavior.

How to Create Your Own Safety Plan for Suicidal Thoughts

Creating your suicide safety plan is a deeply personal (and often intense) process. Begin with the following steps, which can be customized to your specific needs.

Recognize your warning signs

Start by reflecting on your past thoughts, feelings, and experiences. Look for times when you felt hopeless or had thoughts like things will never be better. Try to remember if you’ve ever isolated yourself from those who care about you.

Recognizing these patterns can help you identify moods, physical sensations, and events that may be warning signs you’re heading into a self-destructive pattern.

Start by making a list of past triggers. Be mindful of warning signs coming up again, even if you feel okay right now. If interactions with a specific person have led you down a dark path in the past, note that. If you realize that a certain time (like the anniversary of a breakup or loss) leads to depression or anxiety, be aware of the upcoming date.

Identify personal coping strategies

Coping strategies that work for you are a critical part of your suicide safety plan. Even small things that have brought you comfort in the past can become powerful tools that distract you from suicidal thoughts.

“Coming up with realistic strategies is unique to each person and talking it through with a licensed mental health professional can help you create options that work for you. Being able to know what works for you and what doesn’t can make the safety plan more effective. For example, knowing that calling your mom is not helpful but that calling your best friend is helpful is valuable information. Knowing that a cool/cold shower helps ground you, or listening to your favorite music, being in nature, using grounding techniques like square breathing are all possible options. Ideally having a few choices listed will help in the moment so you don’t have to figure it out, you can pick something on the plan as a go to strategy.”
– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

For some people, it’s going for a walk or listening to music. For others, it might be meditating or journaling for mental health. You’ll probably find that some things work better than others, and that’s perfectly normal and okay.

If you’re struggling to find strategies that work, go back to a time when you felt comforted and at peace. Were you spending time with one person? Were you playing games or doing something creative? Did you call a friend? Change your environment? Write in a diary? Work out? List these as strategies you can quickly and mindlessly turn to when you start to feel hopeless.

List supportive people and contacts

A strong safety plan for suicidal thoughts relies on having trusted people in your life. Try to include the people you naturally turn to when you can’t cope on your own. Think about the people who show up for you, listen without judgment when you need someone to talk to, and offer hope. Even if it’s in small ways, these are the people who have proven they can be there when you need them.

Add names and phone numbers to your plan. Include a script of what you might say. If you feel unable to fully share, have a simple, direct statement ready to go. It can be as quick as “I’m really not doing well today.” You just need something to start the conversation.

Include professional and crisis resources

Sometimes, it’s not enough to reach out to a friend or family member when you’re facing thoughts of suicide, even if it’s helped before. During times of deep crisis, you might need to consider seeking professional help. Having an already-established relationship with a therapist or team of mental health professionals means you can instantly reach out when you need to.

List your therapist, counselor, hotlines (such as 988), and local crisis centers in your plan. Include names, numbers, and directions if you need immediate help. Include clear steps for how to access these resources quickly. For example, you should know who to call for an ambulance or to ask for a ride, or have the ER address on hand without even thinking about it.

Make your environment safe

Suicidal thoughts can overwhelm your mind and cloud your judgment. They can make seeking help during a mental health crisis difficult or impossible. If you’re worried you might harm yourself, take some practical measures to ensure you’re always in a safe environment.

The following measures can help ensure your safety:

Secure medication
Lock up alcohol
Lock away sharp objects
Restrict access to firearms
Remove basic household items you might use for self-harm, like cords or toxic cleaning products
Ask someone you trust to do a sweep of your home and look for things that might pose a risk to your safety
Avoid stockpiling extra medications, sharp utensils, or rope

If any of these tasks seems daunting, ask a friend or family member to help you.

Create a plan for immediate action

Any safety plan for suicidal thoughts should include immediate action steps. When you feel alone or scared, having an action plan can be a turning point. It can give you a list of coping skills to rely on until support arrives. Keep your plan clear, so it’s easy to follow even when your mind is racing.

A plan for immediate action might include things like:

Look at your list of warning signs
Use one of your coping strategies
Call a friend
Listen to music
Go for a walk
Contact a mental health provider
Text or call a crisis hotline like 988
Use freewriting to track your feelings
Use grounding exercises like deep breathing exercises or meditation

Tips for Using Your Safety Plan

Knowing how to create a suicide safety plan is the first part of the equation, but understanding how to use it is just as important. After you’ve written your plan, make sure to store it in a location that’s easily accessible. Keep a copy on your phone, in your purse or wallet, or next to your bed. Review your plan regularly and update it as needed. For example, if you take a meditation class and discover the practice really helps you, add it to your plan as a new coping tool.

Most importantly, remember to share your plan with someone you trust to support you.

How Loved Ones Can Support Someone with a Safety Plan

If you know someone who’s dealing with suicidal thoughts or behavior, your role can be pivotal to their plan. This is especially true for parents navigating how to help a teenager with suicidal thoughts. If you’re observing symptoms of a suicidal teenager from a kid who hasn’t come to you with concerns, you may need to be the one to facilitate the plan in the first place.

In other situations, just being present is enough to make a difference for your loved one. Beyond supporting their suicide safety plan, there are additional tips that are helpful during a crisis:

Listen to them
Don’t judge
Offer to help them create a suicide safety plan
Suggest you review or update an existing plan together
Check in often and regularly (and it doesn’t need to be a major event—you can send a message or reminder that you’re thinking of them)
Set boundaries—the responsibility to support someone in crisis can weigh heavily on your emotional and mental well-being, so be sure you’re taking care of your own needs
Ask for help if you need it—balance is vital if you’re going to be a source of support

“Worrying about a friend or family member who may be struggling with suicidal thoughts can be draining. It is important for loved ones to get support for their concerns and fears. Talking to a licensed mental health professional, trusted loved ones or a support group can help you support your loved one while also caring for yourself. It is also important to know your limits of what you can and cannot take on and when to get additional resources for your loved one. You do not have to do this alone, reaching out for additional help is crucial for everyone involved.”
– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Finding Support Beyond Your Safety Plan

Having and using a suicide safety plan is part of your healing, but you don’t have to do this all on your own. It’s okay to seek additional or professional help. Working with a licensed, qualified therapist or mental health professional is key to finding the support and guidance you need, ensuring your plan truly works for you.

If you’re feeling hopeless, lost, or like your plan alone isn’t enough to keep you safe, reach out to a mental health platform like Talkspace or another resource. A therapist can help you make or refine your safety plan, identify and manage your triggers, and provide you with emotional support as you heal. Get started with online therapy today for the tools, compassion, and insight you need to overcome your struggles.

Sources:

Suicide. National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/statistics/suicide. Accessed August 27, 2025.
Marshall CA, Crowley P, Carmichael D, et al. Effectiveness of Suicide Safety Planning Interventions: A Systematic Review Informing Occupational therapy. Canadian Journal of Occupational Therapy. 2022;90(2):208-236. doi:10.1177/00084174221132097. https://pmc.ncbi.nlm.nih.gov/articles/PMC10189833/. Accessed August 27, 2025.

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How to Deal with Suicidal Thoughts While Pregnant

Karmen Smith LCSW, DD — Wed, 06 Aug 2025 18:15:54 +0000

Disclaimer: If you’re having extreme thoughts of self-harm or suicide, please seek help immediately. Reach out to someone you trust, go to your nearest emergency room, or contact 988 for free, confidential support that’s available 24/7.

Pregnancy is so often portrayed as a joyful time where women “glow” in anticipation of the life they’re creating. The truth is, though, emotional distress during pregnancy is more common than most people realize. If you’re struggling during your pregnancy, it’s really important to understand that what you’re feeling isn’t a sign of you being weak. Pregnant suicidal thoughts should be treated as a mental health crisis that deserves urgent care and attention.

It’s difficult to know for sure exactly how many women have these thoughts, since there’s limited research and many women don’t report their feelings out of shame, guilt, or fear. However, studies show suicidal thoughts and thoughts of self-harm among pregnant women almost tripled between 2006 and 2017. Some research suggests somewhere between 3 and 33% of women experience suicidal ideation during pregnancy. If you fall into this group, it’s crucial to know that help is available. You do not have to go through this alone. Read on to learn how to deal with suicidal thoughts while pregnant.

Why Suicidal Thoughts Can Happen During Pregnancy

There is no simple reason why some women experience pregnant suicidal thoughts. The thing we do know is that self-harm attempts and suicide attempts, suicide ideation, and near misses are on the rise in pregnant women.

Black women, women with past trauma, those with anxiety or depression, and low-income women have a significantly higher risk factor. In research, rates vary widely. Studies have found that between 4.6% and nearly 23% of low-income women experience suicidal ideation during pregnancy. Pregnant women with a history of depression are 13 times more likely to experience suicidal ideation.

The causes linking pregnancy to suicidal thoughts vary. Yet, the risk is real, and understanding that can help make sense of what you’re going through.

“There are emotional pressures that make it difficult for pregnant people to ask for help when they’re struggling. Not specific to a gender because when a couple is expecting, they could feel the same stressors of potential parenthood and what that entails. Imagined fears and worries of an unpredictable future can increase based on the inability to plan for a stable life. Most may not ask for help because of the shame associated with these fears when they are told they ”should” be happy.”
– Talkspace therapist Dr. Karmen Smith LCSW DD

Hormonal and biological changes

It’s no secret that pregnancy is a time of extreme hormonal and biological shifts. Your body is working overtime. You’re supporting a growing life, which means everything from hormonal balance to biological changes is in flux. Estrogen and progesterone levels surge throughout pregnancy, and while this is necessary for your baby’s health, it can have a significant impact on your mood.

Hormonal shifts you might notice:

Mood swings
Increased anxiety
Symptoms of depression, like persistent sadness or loss of interest in daily activities
Emotional sensitivity
Increased irritability
Anger or frustration
Difficulty concentrating (sometimes referred to as “pregnancy brain”)
Feeling easily tearful

Biological changes that can occur:

Fatigue
Insomnia
Changes in appetite
Nausea
Vomiting
Headaches
Breast tenderness
Frequent urination
Digestive changes, such as constipation, gas, or heartburn

Emotional and psychological factors

Being pregnant and feeling emotional go hand in hand for many women. One study found that nearly 10% of women feel depressed during their pregnancy. You might be worried about your baby’s health, how your body is changing, or what parenthood will mean for your life. Many expectant mothers stress about finances or how their relationships will change.

If you’ve had a history of depression, anxiety, or another mental health condition, you may be even more prone to finding pregnancy emotionally and psychologically challenging. The truth is that pregnancy is a vulnerable time, but that doesn’t mean you have to go through it alone. It’s OK to ask for help, and there are resources available to support you.

Societal and internal pressures

Society portrays pregnancy as a time of happiness and excitement. While this is true for many women, and it might be your reality at times, the depiction of what you should be feeling right now makes it even harder to admit when things are difficult. There’s pressure to be “normal,” which can make you worry about being judged, especially if you’re having suicidal thoughts during your pregnancy. The stigma is a powerful force that prevents many women from seeking critical help when it’s most needed.

Internalized pressures also increase the risk of suicidal thoughts when pregnant. Factors like socioeconomic status, not having support, and witnessing or experiencing violence can understandably cause you to want to escape.

What to Do if You’re Having Suicidal Thoughts

If you’re having thoughts of suicide when pregnant (or at any time), you must take action to keep yourself and your baby safe. There are several things you can do right now to get help.

Prioritize safety first

Number one is focus on your safety. If you are in danger, seek help immediately. You can contact a mental health crisis line, your OB-GYN, or emergency services to get assistance.

Resources if you’re having suicidal thoughts while pregnant:

Callor text 988 for the Suicide & Crisis Lifeline: They have trained professionals available 24/7 to support you.
Contact your OB-GYN.
Call emergency services (911) if you feel you can’t keep yourself safe.
Call Postpartum Support International (PSI) at 1-800-944-4773 to connect with someone who understands.

Tell someone you trust

Talking to your partner, a friend, a family member, or a trusted healthcare professional can make a powerful difference in your mental well-being while pregnant.

They are there to listen, intervene, and give you extra help. They can also become a support system that helps you focus on your emotional state moving forward. Sharing your fears and feelings will help you feel less alone. It can open the door to support and ensure that others know where you are emotionally.

If you don’t know what to say, try simple statements like:

I’ve been really overwhelmed lately.
I’m struggling with some dark thoughts—I could really use your support.
Can you sit with me for a while?
I don’t know how to navigate my feelings right now.
I feel so alone, and I could use someone to talk to.
I’m having a hard time—can you help me?

“It is important to tell someone, even just one trusted person, what you’re feeling. When we speak our deepest feelings, it is an opportunity to give voice to what we have not shared. It is therapeutic to hear in our own words what we have been ashamed to speak. Once we listen to how we chose those words and match them with a feeling, the healing process can begin. We can listen to the response of a trusted friend once we have revealed what we thought needed to be hidden.”
– Talkspace therapist Dr. Karmen Smith LCSW DD

Contact your OB-GYN or mental health professional

Your OB-GYN is not only there to help with the physical parts of your pregnancy, they’re trained to help with mental well-being, too. They can screen you for perinatal mental health concerns and offer referrals so you can find the care you need.

Don’t worry about being judged—your doctor is there to help. They are equipped with tools and resources to support you.

Treatment Options for Mental Health Support During Pregnancy

You have several options for mental health support and treatment during your pregnancy. Most are drug-free, and all are safe for you and your baby. You don’t have to suffer in silence. The following are all excellent options if you’re pregnant and having suicidal thoughts.

Therapy

Therapy is a powerful tool that can help you manage suicidal thoughts in pregnancy. Cognitive behavioral therapy (CBT) and interpersonal therapy (IPT) are both recognized and respected therapeutic techniques that are used for perinatal mental health.

A therapist can help you process your emotions and get to the root of why you’re having suicidal thoughts in your pregnancy. They’ll help you build effective coping skills and support you during this challenging time.

“Cognitive Behavioral Therapy is most helpful for suicidal ideation during pregnancy. In therapy, you learn to understand that the thoughts can be changed, which transmutes the emotional response, which augments the behavior. During pregnancy, when suicidal thoughts arise it is crucial to recognize, with therapy, that fear and worry can be transient in our life and that balance is achievable. Asking for help is crucial in acquiring your well-being.”
– Talkspace therapist Dr. Karmen Smith LCSW DD

Safe medication options

If you’ve lived with depression or anxiety, medication might be an option, even while you’re pregnant. Research shows there are several safe psychotropic medications to take during pregnancy (these drugs affect brain activity to impact mood, thoughts, emotions, and behavior).

Your doctor can help you weigh the risks vs. benefits and understand which medications are OK to take. For example, they may discuss the safety of Lexapro during pregnancy or Zoloft and pregnancy as two viable options to support your mental health while you’re expecting. Talk openly with your doctor or a mental health professional about your symptoms, feelings, options, and concerns.

Support groups

Finding a support group to connect with can offer incredible benefits and healing. Both online and in-person groups are available and can be a safe space where you can share your feelings and experiences. Research shows that learning from others who understand what you’re going through or who’ve faced similar difficulties during pregnancy is highly effective.

Self care plan

Creating (and sticking to) a self-care routine is an excellent way to manage stress during pregnancy, along with anxiety, depression, and unhealthy thought patterns. Prioritizing your well-being isn’t selfish. It’s critical for your mental and physical well-being.

Effective ways to take care of yourself when pregnant include:

Mindfulness practices
Gentle exercise
Going for a walk
Being in nature
Engaging in activities you enjoy
Getting enough sleep
Eating healthy

Support Is Within Reach

If you’re having suicidal thoughts during pregnancy, you’re in distress. You haven’t failed yourself, your family, your partner, or your baby. You just need help, and it’s available to you. The most important thing you can do is ask for it.

Effective treatment is available, and it can change your life for the better. Talkspace offers access to licensed therapists who are trained in perinatal mental health.

You don’t have to try to go through this alone. Help is here and ready for you. Whether you use Talkspace or seek it elsewhere, resources are available to support you through suicidal ideations while pregnant. Get started with online therapy today.

If you’re in immediate danger, call or text 988 now.

Sources:

Admon LK, Dalton VK, Kolenic GE, et al. Trends in suicidality 1 year before and after birth among commercially insured childbearing individuals in the United States, 2006-2017. JAMA Psychiatry. 2020;78(2):171. doi:10.1001/jamapsychiatry.2020.3550. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2772882. Accessed June 28, 2025.
Gelaye B, Kajeepeta S, Williams MA. Suicidal ideation in pregnancy: an epidemiologic review. Archives of Women S Mental Health. 2016;19(5):741-751. doi:10.1007/s00737-016-0646-0. https://pmc.ncbi.nlm.nih.gov/articles/PMC5023474/. Accessed June 28, 2025.
988 Lifeline. 988 Lifeline – If you need emotional support, reach out to the national mental health hotline: 988. 988 Lifeline. https://988lifeline.org/. Accessed June 28, 2025.
Tabb KM, Gavin AR, Faisal-Cury A, et al. Prevalence of antenatal suicidal ideation among racially and ethnically diverse WIC enrolled women receiving care in a Midwestern public health clinic. Journal of Affective Disorders. 2019;256:278-281. doi:10.1016/j.jad.2019.06.012. https://pubmed.ncbi.nlm.nih.gov/31195245/. Accessed June 28, 2025.
Alhusen JL, Frohman N, Purcell G. Intimate partner violence and suicidal ideation in pregnant women. Archives of Women S Mental Health. 2015;18(4):573-578. doi:10.1007/s00737-015-0515-2. https://pubmed.ncbi.nlm.nih.gov/25753680/. Accessed June 28, 2025.
Altshuler LL, Hendrick V, Cohen LS. An update on mood and anxiety disorders during pregnancy and the postpartum period. The Primary Care Companion for CNS Disorders. 2000;2(6). doi:10.4088/pcc.v02n0604. https://pmc.ncbi.nlm.nih.gov/articles/PMC181144/. Accessed June 28, 2025.
Fabiano N, Wong S, Gupta A, et al. Safety of psychotropic medications in pregnancy: an umbrella review. Molecular Psychiatry. Published online September 12, 2024. doi:10.1038/s41380-024-02697-0. https://www.nature.com/articles/s41380-024-02697-0. Accessed June 28, 2025.
Rice C, Ingram E, O’Mahen H. A qualitative study of the impact of peer support on women’s mental health treatment experiences during the perinatal period. BMC Pregnancy and Childbirth. 2022;22(1). doi:10.1186/s12884-022-04959-7. https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-022-04959-7. Accessed June 28, 2025.

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Should You Transfer Colleges if You’re Depressed?

Olga Molina, D.S.W., LCSW — Fri, 04 Apr 2025 21:17:12 +0000

You wake up exhausted, dragging yourself to class or not going at all, wondering how you’re going to make it through another day. College was supposed to be the best time of your life, right? But instead, it feels like a never-ending cycle of stress, isolation, and overwhelming sadness. If you’re feeling depressed in college, you might be asking yourself: should I transfer colleges if I’m extremely depressed, or is there another way to get through this?

Transferring may seem like an escape, but will it truly solve the problem? Unfortunately, there’s no easy answer, but there are ways to figure it out. In this article, we’ll explore whether a new school is the right move to manage depression — or if there are steps you can take to improve your mental health right where you are.

Understanding Depression in College

If you’re feeling lost in the whirlwind of college life, you’re not the only one. The transition from high school to college is about more than picking classes and decorating dorm rooms — it’s a major life shift that can shake your mental health. Between academic pressure, social expectations, and newfound independence, it’s understandable to feel overwhelmed.

The challenges of mental health in college

The college environment can intensify mental health struggles that were present already or introduce new stressors that make them more likely to appear for the first time. Stress from coursework, social pressures, financial worries, and major life transitions can all contribute to feelings of anxiety and depression. According to a survey conducted by the American College Health Association, more than 1 in 3 college students sought out mental health care services during the 2021-2022 school year.

Some common stressors that can exacerbate or increase the risk of depression in college include:

Academic pressure or fear of failure
Social isolation or difficulty making friends
Financial strain and work-study balance
Being far from home and lacking a support system
Changes in diet, sleep, and routine

Signs that depression may be affecting your college experience

If you think depression in college might be making it harder for you to thrive, it’s important to be able to recognize the signs and symptoms of depression. Do any of these feel familiar?

Persistent sadness or hopelessness
Loss of interest in classes, social activities, or hobbies
Difficulty concentrating or completing assignments
Withdrawing from friends, family, or social events
Changes in sleep patterns (sleeping more or less than usual)
Unhealthy eating habits or significant weight changes
Feeling extremely overwhelmed or unmotivated to attend classes
Experiencing frequent anxiety or panic attacks

If one or more of these symptoms are making it harder to function on a daily basis, there are resources and strategies that can help treat depression. Before making any major decisions, take a step back and explore what support systems are available — whether that means reaching out to a counselor at school, confiding in a trusted friend, or making small adjustments to your routine.

What to Consider Before Transferring

Deciding whether to transfer schools is a big decision and there’s a lot to consider before making a final choice. Sometimes, a fresh start can be beneficial, but other times, the challenges you’re facing might follow you wherever you go.

Think about what’s driving your desire to transfer. Are you struggling with academic stress, feeling isolated, or a lack of support? Or do you feel like your college itself — the culture, the location, or the resources available — is making your depression worse? Answering these questions honestly can help guide you toward the best decision for your well-being.

Assessing the root cause of your struggles

First, take a step back and evaluate whether your depression is tied specifically to your college environment or if it might persist regardless of where you are. Ask yourself:

Are there specific factors at this school that are worsening my mental health?
Have I tried seeking support through campus resources?
Would I feel better in a different academic or social setting?

“Before transferring to another college, reflect on the factors that may be influencing your depressed mood. Seek help from a professional therapist who can guide you in the exploration of the causes of the depression that is affecting your academic success.”
– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

If you think your depression is linked to academic stress, social isolation, or other factors likely to exist at another school, transferring may not be the right solution. However, if the environment itself — such as a toxic social atmosphere or lack of mental health resources — is a contributing factor, a change might be worth considering.

How transferring might impact your mental health

While transferring colleges might seem like a fresh start, it’s important to keep in mind the challenges it can bring, too. Adjusting to a new campus, making new friends, and navigating different academic expectations can be a lot to handle on top of dealing with depression in college. Some important considerations include:

Will I feel more isolated starting over in a new place?
How will transferring affect my graduation timeline and academic progress?
Will I have access to better mental health resources or be closer to my support system at the new school?

The emotional toll of starting over

Starting over at a new college can feel like both an opportunity and a heavy burden. Right now, you might be hoping that a new environment will make things easier, but there’s also the fear of losing what little stability you have. Leaving behind familiar faces, routines, and even professors who know your story can be difficult.

If you’re struggling with depression in college, the uncertainty of transferring might amplify feelings of isolation and self-doubt. Will things actually be better at the new school, or will the same challenges follow you? These are tough questions, and it’s okay if you don’t have all the answers right now. The key is making sure that your next step isn’t just about escaping, but about moving toward a place that truly supports your well-being.

Alternative Options to Consider Before Transferring

No matter what you’re going through, transferring isn’t the only option. Before deciding to transfer, it’s worth exploring mental health tips for college students that can help improve your well-being without starting over at a new school. Small adjustments—like seeking counseling, modifying your academic workload, and building a support system—can make a big difference. Many colleges have accommodations and resources in place to assist students with mental health challenges, and using them can help improve your situation without the stress of starting over elsewhere.

Seeking counseling and support services

Many colleges offer mental health resources, including counseling centers, therapy sessions, and support groups, often at little to no cost to students. If you haven’t already, consider reaching out to college mental health services to explore therapy for depression before making a decision on transferring.

Academic adjustments and extensions

If coursework feels overwhelming, academic accommodations can help lighten the load while you prioritize your mental health. Reach out to your advisors and professors to ask about extending deadlines or reducing your course load. If you receive pushback or don’t know where to start, reach out to your school’s disability services departments — they can point you in the right direction and advocate on your behalf.

Social support and building connections

Feeling lonely in college can make everything harder. Even if socializing feels exhausting right now, finding a sense of connection — no matter how small — can make a huge difference. Look for low-pressure ways to engage with your peers, like attending one social event per week or reaching out to a classmate for a study session. If in-person interactions feel overwhelming, online communities or peer support groups through your school might feel less daunting.

“To build a support network students could reach out to other students to start conversations and make new connections, or join student organizations, social clubs, and volunteer groups. There are also many community support groups that can be helpful for students who are feeling isolated.”
– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Taking a leave of absence

Sometimes, the best thing you can do for yourself is to take a step back. If depression in college is making it impossible to keep up, taking a mental health leave of absence might give you the space to focus on healing without the pressure of academic deadlines. Many colleges allow students to take time off and return when they’re well.

If you take time off and still don’t feel better, that’s okay — transferring to a different school is still an option. A leave of absence can still help you heal and give you time to consider all your options before deciding whether or not to permanently transfer.

When Transferring May Be the Right Choice

Sometimes, despite your best efforts, your current college just isn’t the right fit. Maybe you picked your school based on prestige, and now you realize it doesn’t align with your needs. Or maybe you thought going somewhere far from home would be an exciting adventure, but now you crave the familiarity and support of being closer to family. Transferring might also be the right move if:

The school is more expensive than you thought, and the student loans are going to be a burden after you graduate
The academic environment isn’t meeting your needs or is adding unnecessary stress
The campus culture feels toxic or poorly suited to your needs
Your college lacks adequate mental health resources to support you

Get the Help You Need First

Before making any drastic decisions, take a moment to check in with yourself. Have you explored all your options? Have you reached out for support? Making an informed decision about transferring starts with prioritizing your mental health.

Talking to a therapist can help you determine whether transferring is the right move. Talkspace offers online therapy designed for students, making it easy to get professional support without adding more stress to your schedule. Online therapy with Talkspace can provide you with a convenient and accessible way to help process your emotions and thoughts about your current situation.

No matter what you decide, you deserve a college experience where you can thrive — not just academically, but emotionally, too.

Sources:

American College Health Association-National College Health Assessment III: Reference Group. Executive Summary Fall 2022. Silver Spring, MD: American College Health Association; 2023. https://www.acha.org/wp-content/uploads/2024/07/NCHA-III_FALL_2022_REFERENCE_GROUP_EXECUTIVE_SUMMARY.pdf

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Caregiver Depression: Recognizing Signs & Finding Support

Jill E. Daino, LCSW-R — Tue, 22 Oct 2024 16:13:41 +0000

Caregiver depression is a concern for anyone who provides long-term care for someone else. Whether it’s your profession or you’re caring for an aging parent, child with special needs, or partner with a chronic illness, depression and caregiving often go hand-in-hand as a result of the overwhelming emotional, mental, and physical demands the job requires. Research suggests up to 20% of caregivers experience some form of depression.

Caretakers may experience a profound sense of isolation, sadness, hopelessness, and even guilt. The relentless task can make it challenging to maintain healthy social connections or find time for self-care, which are essential for maintaining caregiver health.

Recognizing and knowing how to address caretaker depression is crucial. If you don’t deal with it, it can affect your quality of life and the level of care you’re able to provide. Read on to learn about symptoms, causes, and tips for managing caregiver depression.

Symptoms of Caregiver Depression

Symptoms of caregiver depression can manifest in multiple ways. While they can overlap with signs of general depression, the unique stress and emotional weight of caregiving tend to compound them. Like all types of depression, being able to recognize symptoms early offers the best chance for recovery.

Symptoms of caretaker depression include:

Persistent feelings of sadness or hopelessness
Loss of interest or pleasure in things you once enjoyed
Caregiver fatigue and exhaustion
Changes in sleep patterns
Changes in weight or appetite
Difficulty concentrating
Feelings of guilt
Feelings of worthlessness
Increased irritability or anger
Physical symptoms, like unexplained aches, pains, headaches, or digestive issues — typically with no cause
Social withdrawal

What Causes Depression in Caregivers?

Caregiver depression can come from a combination of factors. There’s the heavy weight of being responsible for the constant care of someone else, but there are other culprits to consider, too. Understanding the potential causes is essential to overcoming them.

Emotional stress

Caregiving takes an emotional toll on most people. You’re worried about someone’s health, have uncertainty about the future, and must deal with the emotional pain of watching someone suffer. The pressure of needing to be constantly available, combined with the fear of making a mistake or missing something, can cause chronic stress — a significant risk factor for depression.

“Caring for a loved one can be physically and emotionally demanding, and without the proper support in place can lead to emotional burnout and/or depression. Being able to provide physical and emotional care for a loved one takes a toll as it can be physically challenging and emotionally depleting as one copes with the changes in your loved one’s condition. Knowing when to ask for help is crucial, whether through respite care, a support group, or speaking with a licensed mental health professional so that you can have a space to safely discuss your concerns.”
– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Physical exhaustion

Caretaking is physically demanding. You’re responsible for daily activities — like getting dressed, meeting nutritional needs, and maintaining personal hygiene — and you also likely make and go to medical appointments and provide other physical support that can leave you feeling drained. The physical exertion that comes with caregiving duties, often without adequate rest, can lead to caregiver fatigue and make you more vulnerable to depression.

Social isolation

Caregiving consumes so much time and energy that you might withdraw from social activities or outside connections. The isolation so many caregivers feel leads to loneliness, yet another trigger for depression. Not having enough — or any — social support can exacerbate emotional and mental stress and make it harder to cope.

Burnout

The relentless demands of caring for a loved one can lead to intense caregiver stress, which over time, contributes to emotional exhaustion and pervasive negative thoughts. When family caregivers are unable to manage this stress, they may experience caregiver burnout.

Financial strain

Being a caregiver can be financially taxing, especially if you can’t work the hours you once did or you need to leave your job entirely. There are often costs associated with medical care, specialized equipment, or other expenses that cause financial strain. The added pressure of worrying about money may further contribute to depressive symptoms.

How Does Diagnosis Work?

To diagnose any type of depression, you need to get a comprehensive evaluation from a trained professional. You can start with your primary care physician, or you can find a therapist.

Diagnosing depression involves several key steps to rule out other potential or comorbid conditions.

The process for diagnosing caregiver depression generally includes the following:

Getting a clinical assessment
Going through a symptom checklist or standardized screening questionnaire
Reviewing medical and family history
Getting a physical exam
Having a mental health evaluation
Exploring differential diagnoses
Seeking ongoing monitoring

“While depression can look different in each person, in a caregiver it is especially important to assess depression as the physical and emotional toll of caregiving often goes unacknowledged. Being able to openly discuss the impact on the caregiver and not assume changes they are experiencing simply come with the territory of being a caregiver. Some examples include changes in appetite, sleep, mood, feelings of agitation, loss of interest in activities, and/or physical ailments.”
– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Tips for Managing Depression as a Caregiver

Although it can be challenging, you can learn to balance depression and caregiving. It’s easier when you know about effective self-care strategies, support, and other coping tools.

Tips to help you cope with depression from caregiving can include:

Using self-care: It’s important to make time for activities, people, and things you enjoy. Self-care for caregivers can be as simple as reading, going for a walk, or planning a night off to meet up with friends. If you don’t have help or support, respite care services can step in so you can take much-needed and critical time off to maintain your mental well-being.
Seeking professional help: Don’t hesitate to work with a mental health professional who can offer you guidance and coping tools through therapy for depression.
Finding a support network: Connecting with friends, family, or support groups lets you share some of the pain you’re going through. Having a network of people who understand can reduce feelings of isolation and offer you emotional relief.
Being realistic with your expectations: Remind yourself that you can’t possibly do everything perfectly. Set realistic and achievable goals, and try to accept that it’s OK if you need help or have to delegate responsibilities from time to time.
Practicing mindfulness and other relaxation techniques: Mindfulness practices — like meditation or deep breathing exercises — are proven to reduce stress and anxiety. According to research, mindfulness can be as effective as medication in treating depression in some people. Incorporating relaxation techniques into your daily routine will help you manage depression and maintain mental clarity so you can be more effective in your role as a caregiver.
Creating a routine: Routines provide stability and predictability in everyone’s life. They can also help you manage your time and reduce chaos that might be contributing to feeling depressed.
Staying active: Regular exercise is crucial to maintaining a positive mood and healthy energy levels. Activities like yoga, walking, or light stretching can significantly improve your tolerance and reduce daily stress.
Prioritizing sleep and a healthy diet: Eating well and getting enough sleep does wonders for managing depression. You’d be surprised how much of a difference nourishing your mind and body can make.

Find Professional Support for Caregiver Depression

Overcoming caregiver depression is possible, but it can help to seek professional support. It’s normal to be nervous or hesitant about reaching out for help, but it’s a sign of strength and can be a positive step toward recovery.

Talkspace offers a unique and accessible way to seek therapy, especially if the demands of your role limit your time and ability to get away. Online therapy gives you access to licensed mental healthcare professionals so you can get help when, where, and how you need it.

Take the first step toward getting help with your depression so you can provide the best care possible to those who need you. Start your journey toward managing caretaker depression by getting online treatment for depression at Talkspace.

Sources:

Caregiver Depression: A Silent Health Crisis – Family Caregiver Alliance. Family Caregiver Alliance. Published July 14, 2021. https://www.caregiver.org/resource/caregiver-depression-silent-health-crisis/. Accessed August 13, 2024.
Plieger T, Melchers M, Montag C, Meermann R, Reuter M. Life stress as potential risk factor for depression and burnout. Burnout Research. 2015;2(1):19-24. doi:10.1016/j.burn.2015.03.001. https://www.sciencedirect.com/science/article/pii/S2213058614200088. Accessed August 13, 2024.
Lu S. Mindfulness holds promise for treating depression. https://www.apa.org. https://www.apa.org/monitor/2015/03/cover-mindfulness. Accessed August 13, 2024.

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Postpartum Psychosis vs. Postpartum Depression

Jill E. Daino, LCSW-R — Wed, 28 Jun 2023 15:02:05 +0000

When distinguishing postpartum depression vs. postpartum psychosis, it’s important to know that they are both mental health conditions that affect some women after giving birth. Postpartum depression (PPD) and postpartum psychosis (PPP) both involve mood changes, but they have different symptoms and require different treatments to manage the effects in the postpartum period.

The good news is both are highly treatable with online therapy and possibly medication when addressed early on. It’s essential to be aware of the differences between PPD and PPP so you can seek the right type of help as soon as possible.

Continue reading to learn more about postpartum psychosis vs. depression, including what symptoms to look out for and how to treat each condition.

What is the Difference Between Postpartum Depression & Psychosis?

Postpartum depression vs. psychosis are distinct mental health conditions that can affect mothers in the postpartum period.

Postpartum depression’s hallmark symptom is a prolonged sadness or emptiness, potentially coupled with difficulty sleeping, weariness, altered appetite, low self-esteem, anxiousness, and irritability. In addition, women with PPD often feel overwhelmed and unable to cope with their new motherhood responsibilities. PPD symptoms will last for longer than 2 weeks and can persist for up to a year after childbirth if left untreated.

In contrast, postpartum psychosis is much more severe and typically occurs within the first week or 2 after delivery. Symptoms include delusions or false beliefs, hallucinations, manic behavior such as excessive energy or talking rapidly, and more. PPP requires immediate medical attention, as it can be detrimental to the new mother and newborn if not addressed promptly.

It’s important to note that most women will fully recover from either condition with adequate and proper treatment.

“The period with a newborn can be overwhelming. While the “baby blues” are common, postpartum depression and postpartum psychosis are more serious concerns. These conditions have nothing to do with how much you love your child, and remember you can get support and recover from each of these conditions.”
– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

What is postpartum depression?

PPD is a serious form of clinical depression that research suggests might affect up to an estimated 20% of new mothers after childbirth. It’s the most common childbirth complication and can cause extreme psychological distress, including despair, apprehension, and exhaustion.

PPD typically begins within the first 4 weeks after giving birth and can last for months or even years if left untreated. While it’s generally women who experience PPD, studies show that men can also be affected.

Symptoms

Feelings of hopelessness, helplessness, listlessness, insomnia, mental fog, irritability, and appetite fluctuations are symptoms of PPD. Some women may also experience physical symptoms like headaches or digestive issues. Many women with PPD feel overwhelmed by their responsibilities as a new mother. As a result, they may struggle to bond with their new baby due to a lack of motivation or feeling emotionally disconnected.

If you think you may be showing signs, take our postpartum depression test to learn more about your symptoms. It’s also highly recommended that you connect with a doctor or therapist to discuss what you’re experiencing.

Risk factors

Risk factors for PPD can include a prior history of depression, birth issues, being single or unmarried, living alone during childbirth, financial hardship, and inadequate social assistance. According to studies, one of the biggest risk factors for developing PPD is being depressed while you’re pregnant.

What is postpartum psychosis?

Postpartum psychosis is a severe mental health condition that can occur after giving birth. Rarer than PPD, research shows that PPP affects an estimated 1 – 2 women out of every 1,000.

Postpartum psychosis can manifest as extreme mood swings, confusion, disorientation, delusions, and hallucinations. PPD usually develops within the first couple weeks after delivery, but it can appear within the first year of your baby’s life.

Symptoms

The most common symptom of postpartum psychosis is an intense feeling of depression that might be accompanied by mania or hypomania (elevated mood). Other indications can be drastic changes in sleep habits (oversleeping or not getting enough rest), having problems focusing, experiencing racing intrusive thoughts, being overly excited, and fidgeting.

In extreme cases, suicidal thoughts and behavior may accompany delusions or hallucinations like auditory and visual distortions, which can be very dangerous.

Risk factors

Risk factors that might increase the likelihood of postpartum psychosis can include:

Having bipolar disorder or depression
Having prior episodes of baby blues
Being younger than 25 years old
Delivering multiple infants simultaneously
Going through complications in pregnancy, such as preeclampsia
Experiencing stressors before delivery, like financial issues or relationship difficulties
Family history of mental health conditions

Can PPD Turn into Psychosis?

A common question surrounding postpartum psychosis vs. depression is whether the milder version, postpartum depression, can ever turn into psychosis. In short, the answer is no. PPD will not turn into psychosis. That said, note that they can co-occur.

Most often, PPD resolves on its own, but it can last up to a year if left untreated. Postpartum psychosis typically requires medication and hospitalization to stabilize a mother’s mental state and ensure the safety of both mother and child until recovery begins.

“It’s important to remember that postpartum depression cannot turn into postpartum psychosis, but both can occur simultaneously. Each of these conditions can be treated, and it is crucial to reach out to your healthcare provider and let them know what’s going on so you can get proper support and care. You do not have to struggle alone.”
– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Treating Postpartum Psychosis vs. Postpartum Depression

Therapy and depression medication, including antidepressants and mood stabilizer medication, can be among the best ways to treat postpartum depression.

Treatment for postpartum psychosis typically involves hospitalization with medications such as antipsychotics or mood stabilizer medication, supportive therapy from family members, and healthcare professionals specializing in maternal mental health issues.

Find Help for Postpartum Depression with Talkspace

Whether you’re experiencing postpartum depression vs. psychosis, seeking professional help is essential to ensure successful management. Talkspace is an online therapy platform designed to help women struggling with postpartum depression or any other condition find relief in the comfort and privacy of their own homes.

Licensed Talkspace professionals offer women tailored attention using evidence-based methods like:

Take the first step towards understanding postpartum depression and psychosis with our online depression treatment services. Our experienced professionals can offer the support, resources, and guidance you need to help you manage your mental health condition and journey as a mother.

Sources:

Werner E, Miller M, Osborne LM, Kuzava S, Monk C. Preventing postpartum depression: Review and recommendations. Archives of Women’s Mental Health. 2014;18(1):41-60. doi:10.1007/s00737-014-0475-y. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4308451/. Accessed March 24, 2023.
Kim P, Swain JE. Sad dads: paternal postpartum depression. Psychiatry (Edgmont). 2007;4(2):35-47. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2922346/. Accessed March 24, 2023.
Mighton CE, Inglis AJ, Carrion PB, et al. Perinatal psychosis in mothers with a history of major depressive disorder. Archives of Women’s Mental Health. 2015;19(2):253-258. doi:10.1007/s00737-015-0561-9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4739833/. Accessed March 24, 2023.
Planning Pregnancy Guide for Women at High Risk of Postpartum Psychosis. Action on Postpartum Psychosis. https://www.app-network.org/wp-content/uploads/2013/12/Planning-Pregnancy-Guide-for-Women-at-High-Risk-of-PP.pdf. Accessed March 24, 2023.

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Why Am I So Sad All the Time For No Reason?

Reshawna Chapple, PhD, LCSW — Thu, 02 Feb 2023 17:34:55 +0000

Updated 3/20/24

Everyone feels sadness from time to time. You can feel sad for many reasons, like receiving bad news, fighting with a friend or significant other, or just having a stressful day at work. Although sadness is a normal and common (and believe it or not, healthy) emotion, it’s not something you should constantly feel.

Persistent sadness can be overwhelming, especially when you don’t know why you’re unhappy. You might be wondering why you always feel sad or are sad for no reason. Most often, sadness is temporary, so if you’re feeling sad all the time, it could be a cause for concern. Keep reading to learn more about why you might be feeling sad all the time.

“There are usually reasons we feel sad, but these are sometimes conscious reasons like changes in the season or feeling overwhelmed from work, family schedules, or finances. Sometimes when we’re feeling stressed or overwhelmed but we don’t address it, it can feel like sadness.”
– Talkspace therapist Reshawna Chapple, PHD, LCSW

Symptoms of Sadness

Much like happiness, sadness is a vast spectrum. It can range from a sad feeling of mild disappointment to deep grief and unhappiness. People react to these feelings in many ways, and sadness can trigger both emotional and physical symptoms.

Emotional symptoms

Low mood
Feeling discouraged or disappointed
Intense emotional reactions to upsetting events
Feeling hopeless or unmotivated

Physical symptoms

Loss of appetite
Overeating
Feeling tired or drained
Crying

4 Potential Causes of Sadness without Reason

Wondering why you always feel so sad? Persistent sadness often stems from everyday stressors such as workplace pressures, relationship conflicts, financial worries, and significant life transitions. These factors can create a cumulative emotional burden, leading to a continual sense of sadness and emotional turmoil.

“The changes in the seasons, feeling stressed or overwhelmed, feeling jealous or left out, being tired or hungry…any type of emotional change can come across as sadness.”
– Talkspace therapist Reshawna Chapple, PHD, LCSW

However, when sadness becomes a constant feeling without a clear cause, it’s crucial to look beyond these immediate triggers. Persistent sadness can be a sign that deeper, less obvious factors are at play, influencing your negative mood. The following may explain why you feel sad for no reason.

Hormonal changes

Hormones coordinate many functions in the body and can significantly impact our mood. Even minor shifts in hormone levels can affect your emotional state. For example, adolescents often experience intense mood swings during puberty, and reproductive hormones like testosterone and estrogen continue to influence emotions as we get older.

During menstruation, estrogen and progesterone levels increase. These hormonal shifts can change serotonin levels in the brain. Pay attention if you’re wondering: why am I so sad? your hormones may be a factor in your persistent sadness.

Seasonal affective disorder

If you feel sad at specific times of the year, you might have a condition known as seasonal affective disorder (SAD). SAD is a mental health condition that’s triggered by changing seasons. SAD symptoms usually begin in the fall and continue through the winter, which is why it’s sometimes referred to as winter depression.

While we don’t fully understand the condition, experts believe that SAD is caused by changing levels of sunlight. When we spend time in the sun, our bodies produce serotonin. As sunlight exposure decreases, our serotonin levels can drop, which can lead to feelings of extreme sadness or seasonal depression.

Chronic stress

Sometimes, if you’re asking why you feel sad for no reason, it might be because you weren’t expecting certain events to trigger emotions like sadness. We all respond to stress in different ways. Chronic stress can make some people feel nervous, irritable, or angry and leave others sad.

In fact, sadness is frequently triggered by chronic stress. Just like sadness, though, stress is a normal part of life. That said, it can be harmful to your emotional state if you don’t have healthy tools or treatment options to cope with it.

Depression

If your sadness never seems to go away, you might actually be depressed. Depression is one of the most common mental health conditions that can leave you with a low mood or persistent sadness.

It’s important to remember that there are different types of depression, and not everyone experiences it similarly. Severe depression can cause significant impairment, but mild depression doesn’t always interfere with daily life and functioning. If you suspect your sadness may be something more, like depression, you should talk to a mental health professional to check for a depression diagnosis.

Knowing When It’s Time to Get Help

Sad feelings aren’t necessarily a cause for concern. On the contrary, sadness is a normal and healthy reaction to painful or traumatic events. Studies even show that feeling sad can make us more sensitive to other people’s feelings.

However, if you’re constantly unhappy, you may want to talk to a mental health professional. It’s OK to be sad, but if your negative feelings interfere with your day-to-day life, they might signify a deeper problem that could be better addressed by starting therapy. Through therapy, you can learn how to deal with sadness before it becomes a medical condition.

For additional strategies on navigating these symptoms, consider also reading our guide on how to deal with depression.

Identifying sadness vs depression

Feeling blue doesn’t automatically mean you’re depressed, but sadness can be a symptom of depression. Usually, sadness is a response to something hurtful, discouraging, or upsetting. While it can feel overwhelming, it’s a normal emotion, and these negative feelings usually fade over time.

“It’s OK to feel sad on occasion. Allow yourself to rest and process potential reasons for your sadness. The main difference, though, between sadness and depression is often linked to the need to seek out professional care.”
– Talkspace therapist Reshawna Chapple, PHD, LCSW

Unlike sadness, depression isn’t an emotion. It’s a mental health condition that can influence how you feel, think, and behave. While a challenging event or experience can trigger depression, it’s also common to exhibit depressive symptoms without an obvious reason. Many people with depression feel gloomy or unhappy but don’t understand why.

How can you tell the difference between sadness and depression? Sadness is only one symptom of depression.

“You may want to ask yourself if you are: hungry, angry/anxious, lonely, or tired (HALT). Using HALT can help potentially eliminate biological causes of sadness. However, if these feelings of sadness don’t dissipate, they continue longer than a week, they persistently come back with little or no breaks in between, or you find them to affect your normal activities of daily living, this is a clear indication that you should seek the help of a professional or at the very least speak to someone about your feelings.”
– Talkspace therapist Reshawna Chapple, PHD, LCSW

If you have depression, your sadness will typically occur alongside other symptoms of depression, such as:

Anger or irritability
Loss of interest in activities you usually enjoy
Thinking, speaking, or moving more slowly than usually
Insomnia or excessive sleep
Difficulty with memory or focusing on tasks
Fatigue
Feelings of guilt or worthlessness
Digestive issues
Aches and pains
Restlessness
Suicidal thoughts

Get Professional Help for Sadness & Depression with Talkspace

If you’re constantly unhappy or feel sad for no reason, you may be dealing with some type of depression or another mental health condition. Talking to a professional through in-person or online depression treatment can help you understand your feelings.

Sadness can be challenging to cope with, especially when it doesn’t go away. Talkspace’s online therapy platform can connect you with a therapist so you can address your sadness or depressive symptoms. Whether you have clinical depression or are experiencing sad feelings for other reasons, Talkspace can help.

Sources:

Green KH, van de Groep S, Sweijen SW, et al. Mood and emotional reactivity of adolescents during the COVID-19 pandemic: Short-term and long-term effects and the impact of social and socioeconomic stressors. Scientific Reports. 2021;11(1). doi:10.1038/s41598-021-90851-x. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8172919/. Accessed November 16, 2022.
Warren DE, Tedford WH, Flynn WE. Behavioral effects of cyclic changes in serotonin during the human menstrual cycle. Medical Hypotheses. 1979;5(3):359-364. doi:10.1016/0306-9877(79)90017-3. https://pubmed.ncbi.nlm.nih.gov/459989/. Accessed November 16, 2022.
Lam RW, Levitan RD. Pathophysiology of seasonal affective disorder: a review. J Psychiatry Neurosci. 2000;25(5):469-480. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1408021/. Accessed November 16, 2022.
Kawakami A, Katahira K. Influence of trait empathy on the emotion evoked by sad music and on the preference for it. Frontiers in Psychology. 2015;6. doi:10.3389/fpsyg.2015.01541. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621277/. Accessed November 16, 2022.
Muscatell KA, Slavich GM, Monroe SM, Gotlib IH. Stressful life events, chronic difficulties, and the symptoms of clinical depression. Journal of Nervous & Mental Disease. 2009;197(3):154-160. doi:10.1097/nmd.0b013e318199f77b. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840389/. Accessed November 16, 2022.

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How to Overcome Post-Vacation Depression

Meaghan Rice PsyD., LPC — Mon, 28 Feb 2022 19:32:59 +0000

Updated on 9/12/2022

What is Post-Vacation Depression?

We have all probably experienced the dread and anxiety that accompanies a return to “real life” after a great vacation doing something that really fuels our souls. Going on vacation or taking a break from work can be a great escape from your everyday routine, so it’s common to have those sad, unmotivated, or anxious feelings when you go back to work, school, or your normal responsibilities. This is commonly known as post-vacation blues or post-vacation depression. For many of us, the extreme transition can be difficult and we often find ourselves stuck with future angst rather than reflecting on positive memories or enjoying the here and now.

Unfortunately, many people believe that post-holiday blues are uncontrollable or to be expected. The good news is that with some healthy coping skills these feelings can be managed and we can get ourselves to a more optimistic viewpoint. First, it’s important to know what symptoms of post-vacation depression can look like, so you can better recognize when those coping skills are needed.
Read on to learn more about post-vacation depression and how you can overcome it.

Signs of Post-Vacation Depression

There’s more to depression than extreme sadness, and some depression symptoms might not be that obvious. With post-vacation depression, the symptoms can often be attributed to simply a lack of motivation. However, there are other depressive symptoms that you might not be aware of. Here are a few of them:

Irritability
Too much or too little sleep
Eating too much or too little
Isolation
Lack of energy
Fatigue (even after returning from vacation)
Anxiety
Lack of focus
Mild insomnia

How to Prevent & Overcome Post-Vacation Depression

We have all probably experienced the dread and anxiety that accompanies a return to “real life” after a wonderful vacation doing something that really fuels our souls. For many of us, the extreme transition can be difficult and we often find ourselves stuck with future angst rather than reflecting on positive memories or enjoying the here and now.

Unfortunately, many people believe that post-vacation stress and depression are uncontrollable or to be expected. The good news is that with some healthy coping skills these feelings can be managed and we can get ourselves to a more optimistic viewpoint. First, it’s important to know what depression or depressive symptoms can look like, so you can better recognize when those coping skills are needed.

What Can Depression Look Like?

Irritability
Too much or too little sleep
Eating too much or too little
Isolation
Lack of energy

We Can Regain Control, Which Decreases Symptoms of Depression

Regaining control can be achieved in a variety of different ways, but we have to work hard to center our efforts around our thoughts, feelings, and behaviors rather than other people, places, or things. We don’t have much power over external items (triggers and stressors around us), but shifting our energy to an internal focus gives us the highest chance for success.

Examples of external focus:

Trying too hard to get other people out of their own depressive symptoms (focusing more on other people’s symptoms rather than our own, to our detriment)
Blaming work for being the reason behind our post-vacation depression
Allowing other people to contribute to our post-vacation depression
Comparing ourselves to others and feeling even more defeated
Letting the world determine our value rather than us feeling more in control

Ways to shift over to an internal focus:

Challenging thoughts that get us “stuck”— instead, consider what is within our power to change and what is out of our control
Allowing ourselves time to work through gut reactions
Making decisions with an objective viewpoint – look for facts rather than focusing on assumptions
Planning ahead to prepare for triggers
Building our internal locus of control by learning from challenging moments, applying the knowledge going forward, and rewarding ourselves when we succeed

Habits that Help Alleviate Post-Vacation Depression

Habits are much harder to create than they are to keep. Creating new habits is challenging because these new habits have to resonate for them to gain momentum and can quickly fall flat if they are not met with positive reinforcement. That’s why it’s so important to dabble with a few different habits to see what works for us.

These tips from our therapists about post-vacation habits can help you keep post-vacation depression at bay.

Helpful tips from our therapists:

Take an extra day off work, or come back a day early to start readjusting into your usual everyday life. This is a great time to tackle tasks like unpacking, cleaning, and grocery shopping which will help you feel more prepared for the week ahead
If possible, block an hour of your first day back to work on your calendar. Use this time at the start of your day to catch up on emails and to focus on your top priorities for the day or week ahead
Before leaving for vacation try to tidy up and cross some of your normal chores off your list— it will be worth it to avoid coming back to a mess
Set out your work clothes before you unpack so they don’t get mixed up in the clothing explosion that tends to take over your closet post-vacation
Defer unpacking until you have time to put everything away properly
Pack your lunch and work bag the night before so that you can just grab and go in the morning — you may feel more tired than usual the day after a trip
Go to bed early or as soon as possible if returning late at night

— Ashley Ertel, LCSW, BCD, C-DBT (She/Her/Hers)

Develop a personal mantra, “I’m smart, talented, physically appealing, and motivated”
Put some community-oriented plans on the calendar (giving you something to look forward to)
Reach out and ask a friend about their end of vacation scaries and how they managed
Create a routine that incorporates some mindfulness (early in the morning or late in the evening)
Allow yourself space to grieve the loss of a relaxing vacation coming to an end
Remind yourself that time and space is fluid, peace and chaos go hand in hand
Reflect on your life in weekly, monthly, and even yearly increments to make sure you are headed to the best versions of yourself
Reevaluate your work and/or school to ensure you are pursuing your passion
Find role models that have healthy ways of dealing with post-vacation depression

— Meaghan Rice, PsyD, LPC (She/Her/Hers)

Since there are so many people that struggle adjusting after a vacation you can rest easy knowing you’re not alone and there are ways to manage feelings of depression and anxiety. That said, not all coping mechanisms are created equal. Focus on avoiding behaviors that only temporarily alleviate depression, since they can lead to an escalation of symptoms down the line. Instead, focus on creating functional habits that can be positively reinforced and maintained.

Regaining Control of Your Symptoms

Most importantly, know that you can always access a professional if you are finding yourself paralyzed by negative coping mechanisms or if you are struggling to find ways to positively and successfully manage your post-vacation depression.

—

The good news is that getting access to professional therapy while traveling has never been easier as a result of a new Talkspace partnership with Kimpton Hotels & Restaurants. Beginning this February 2022, Kimpton will be rolling out mental health services to 4,000+ employees across the country and offering a discount on the first month of a Talkspace plan to all of its guests.

Kimpton will also be providing 1,000 free therapy sessions to guests — to be redeemed on a first come basis. The Kimpton x Talkspace partnership is the first of its kind to bring meaningful and accessible mental health support to hospitality employees, who have been front line workers throughout the pandemic, as well as to travelers managing everyday stresses on the road.

For more information about the Kimpton x Talkspace partnership, please visit kimptonhotels.com/talkspace, and follow along on social @kimpton and @talkspace for more.

The post How to Overcome Post-Vacation Depression appeared first on Talkspace.

17 Therapist-Approved Tips for Dealing With Seasonal Depression

Ashley Ertel, LCSW, BCD — Wed, 02 Feb 2022 16:55:28 +0000

Seasonal affective disorder (SAD) is brought on by the changing seasons. It can be an overwhelming, jarring type of depression. Most people, when first dealing with it, aren’t sure how to cope with seasonal depression. They begin feeling sapped of energy and interest during the fall, and their condition continues to worsen as winter progresses. The depressive symptoms typically self-resolve during the springtime and remain minimal throughout the summer months. It is also important to remember that winter depression or winter blues is a lesser form of SAD.

Researchers are not yet sure what exactly causes seasonal affective disorder, but some of its prevalent markers include:

Daily depression that occurs in a seasonal pattern
Lacking interest in previously enjoyed activities
Weight gain & changes in appetite
Lacking energy & feeling constantly tired
Excessive sleeping

Left untreated, seasonal affective disorder symptoms can lead to chronic mental health problems. Fortunately, there are a number of therapist-approved techniques for knowing how to deal with seasonal depression. Use the tips below to learn to recognize, prevent, and alleviate SAD symptoms.

Consider the following 17 tips on how to cope with seasonal depression.

1. Talk with a Therapist

If you suffer from seasonal affective disorder, working with an online therapist can be a huge asset. A skilled therapist can teach you how to fight seasonal depression before, during, and after its occurrence. Talk therapy and cognitive behavioral therapy (CBT) are both effective in treating SAD, and success rates are high. There’s always hope for healing.

2. Stay Hydrated

Water is integral to every cell in the human body, so it’s vitally important to drink enough. Staying hydrated is essential year-round, and it can help you have optimal health even during the months where the weather has you down.

3. Get Your Daily Dose of Sunshine

Understanding how to combat seasonal depression involves knowing about the power of natural sunlight. Get outside of the house regularly. When indoors, leave the window blinds open to let the sun in. If you work inside, try to find a location where natural light gets in.

4. Take the Right Vitamins

Vitamin D deficiency is linked to depression. Many people struggle with getting enough Vitamin D, particularly in the winter months. While sunshine is the best source of vitamin D, if you’re unable to get enough natural bright light during the dark winter months, consider taking an organic, plant-based vitamin D supplement. The recommended form of vitamin D is called vitamin D3, or cholecalciferol — though some studies show that vitamin D2 can work just as well.

Studies have shown that those who took vitamin D supplements saw noticed improvements in their depression symptoms. If you are considering taking vitamin D, be sure to speak with your medical doctor before trying out a new supplement.

5. Try Light Therapy

When those dark, gray days keep you from getting that natural sunlight you crave, bright light therapy might do the trick. Sometimes called Light in a Box, light therapy boxes emit very bright artificial light that mimics natural sunshine. They can help synchronize your circadian rhythm and cause chemical changes in your brain to elevate your overall mood. Sitting in front of a lightbox daily for about 30 minutes can help reduce the effects of SAD.

6. Prepare Yourself Before the Seasons Change

If you know that you have SAD, then it’s good to prepare your mind for the upcoming seasonal change. Going into autumn, consider adding mood-heightening activities like fun hobbies, community service, group outings, outdoor walks, or exercising in a public park to your schedule.

7. Dawn Simulators

Dawn simulators are specially designed alarm clocks that wake you with gradual intensity, like a rising sun. They produce calming sounds instead of abrupt noises, allowing you to enter the day in a peaceful manner instead of being frantic. These affordable devices have been known to help some people with SAD.

8. Stay Connected with Friends

There’s a definitive link between isolation and depression. That’s why getting together with valued friends is an effective way to combat the effects of seasonal affective disorder. So consider finding some creative ways to meet up with your friends, especially during the cool autumn and cold winter months, even if it’s just an online video chat.

“There is no shame in seeking help. Seasonal affective disorder (SAD) is a common condition that many of my clients have experienced. All of them have noted that once they decided to open up about it, they have been able to find treatment that works.”
Talkspace therapist Ashley Ertel, LCSW, BCD, CDBT

9. Aromatherapy

Aromatherapy involves burning aromatic candles or diffusing the vapor of essential oils. Research shows that lavender, ginger, and bergamot are especially effective for relieving anxiety and depression symptoms as well as some sleep problems.

10. Schedule Your Time and Activities

Many people with seasonal affective disorder have difficulty getting to sleep at night, waking up in the morning, or both. Staying on a regular sleep and active schedule can do wonders for your mood.

11. Take a Hot Epsom Salt Bath

Epsom salt is magnesium sulfate (MgSO4). Soaking in a warm bath with added Epsom salt is one way to increase your bodily intake of magnesium. According to research, magnesium can be effective in treating adults with mild-to-moderate depression.

12. Exercise Daily

There’s massive evidence that regular exercise can effectively combat depression symptoms. Combined with all the other numerous health benefits it offers, it’s a no-brainer that working out during the cold, dark months of the year can be beneficial in helping with SAD.

Semi-strenuous exercise, to the point of perspiration, releases endorphins, stimulates immunity, aids digestion, and offers several other physiological responses that help to prevent and alleviate depression.

13. Journaling

Many people with SAD attest to the power of journaling. They’ve learned how to combat seasonal depression by writing down their thoughts, feelings, and goals. Journaling can breathe life into your thoughts and make them concrete.

Use your journal to prioritize your time, express your worries, create solutions, let go of resentments, and to just stay in touch with your inner feelings. Journaling to track your moods can be useful in identifying trends that may help you in the future.

“Seasonal affective disorder (SAD) can feel really frustrating because you can feel like you’ve really got a handle on things and then, out of the blue, the depression starts to set in. I encourage my clients to track their mood and other symptoms over time to identify any trends that they can bring up with their provider.”
Talkspace therapist Ashley Ertel, LCSW, BCD, CDBT

14. Plan Your Meals

Some people with winter seasonal affective disorder experience tiredness, excessive sleeping, changes in appetite, and overeating (especially high-carb foods). Take some time to plan healthy meals and prepare them at home. If you have any concerns about your changes in appetite, speak with your therapist about what is going on so you address this.

15. Take a Vacation

If you’re prone to depression in the winter months, consider a vacation. If you can swing it, get to a sunny place. A bright environment, lots of natural sunlight, and change of scenery can be very effective at chasing away the winter blues and restoring your energy.

16. Avoid Alcohol

While many people assert that it helps lift them out of depression, alcohol is classified as a depressant. It may initially cause feelings of elation and positivity, but excessive consumption can further feelings of depression, anger, or hopelessness. Drink carefully, if at all.

17. Consider Medication

SAD is a type of depression — it’s a mental health condition. This means it must be diagnosed by a licensed mental health professional, and you might want to consider medication to help with your treatment. Ask your family doctor about getting screened for SAD. They can either diagnose you or refer you to an online psychiatrist.

Antidepressant medications may work to combat SAD. However, many people opt to rule out other possible remedies before taking any prescription medication. Prescription drugs can be helpful for many conditions and shouldn’t necessarily be ruled out immediately. Some people, however, try certain forms of therapy and other treatment options first. Your doctor can help you determine if medication is right for you.

You don’t have to suffer in silence if you deal with seasonal affective disorder. You can learn how to deal with seasonal depression. There are so many effective, helpful, easy tips you can use to learn to alleviate the depression and loneliness you might experience over the winter months.

Sources:

1. Seasonal Affective Disorder. National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder. Published 2021. Accessed December 28, 2021.

2. Seasonal Affective Disorder (SAD). Psychiatry.org. https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder. Published 2021. Accessed December 28, 2021.

3. Campbell, M.Sc. P, Miller, M.D., Ph.D. A, Woesner, M.D. M. Bright Light Therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med. 2017;32:E13–E25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746555/. Accessed December 28, 2021.

4. Appleton, ND J. Lavender Oil for Anxiety and Depression. Natural Medicine Journal. 2012;4(2). https://www.naturalmedicinejournal.com/journal/2012-02/lavender-oil-anxiety-and-depression-0. Accessed December 28, 2021.

5. Tarleton E, Littenberg B, MacLean C, Kennedy A, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067. Accessed December 28, 2021.

6. Jorde R, Sneve M, Figenschau Y, Svartberg J, Waterloo K. Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial. National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/18793245/ Accessed January 28, 2022. 7.

7. Gooney C, Dwan K, Mead G. Exercise for depression. National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/24938566/. Accessed January 28, 2022.

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Too Depressed to Get Out of Bed? 11 Encouraging Tips

Minkyung Chung, MS, LMHC — Thu, 06 Jan 2022 20:50:54 +0000

It’s normal to occasionally feel overwhelmed, stressed, and down. Everyone feels blue and in a low mood to some extent at some point in their life. What’s not normal, however, is experiencing what feels like can’t get out of bed depression for a long period of time. This is a mental health problem that can affect your ability to take on the day. If you’re in that place right now and experiencing this type of depression, we’ve got some tips to help.

Depression can make the most basic, everyday tasks feel virtually impossible. If your morning depression is making everything from showering regularly to getting dressed in the mornings more difficult, you should know: you don’t have to be depressed in bed today.

Read on to learn more about how to get out of bed when depressed and miserable. These tips can be helpful in moving ahead and trying to manage your depression.

1. Light Therapy

Research shows that light actually can help improve our mood. Light therapy has proven effective in treating depression symptoms, which is known to affect circadian rhythms and sleep cycles.

“Light therapy is an incredibly effective tool for individuals struggling with depression. The amount of comfort and energy sunlight affords us is huge. Light exposure boxes are great in allowing this to occur but nothing beats the power of the sun.”

Talkspace therapist Minkyung Chung, MS, LMHC

You don’t even need a light box or any fancy, expensive equipment to see the positive effects light can have in helping you get out of bed every day. Even just opening the blinds to let natural light in might be just what you need to help you get up and out of bed today.

2. Establish A Morning Routine You Enjoy

From our sleep habits to work life, we naturally thrive on schedules. If you’re constantly feeling like you must drag yourself out of bed every day, that mental mindset might be contributing to why it’s so hard to get up in the first place. These negative thoughts can hold you back immensely and, in some cases, make your depressive symptoms worse.

Instead of focusing on those negative thoughts, which can ultimately lead to a stressed and rushed morning where you’re constantly feeling behind, try creating a routine that you can find joy in.

Whether it’s meditating in the morning, doing a quick 10-minute stretch, making a fun breakfast, getting outside for a walk, or even getting a full 30-to-60 minute cardio workout in, giving yourself something you enjoy to look forward to might make it easier for you to begin your day.

3. Find A Reason to Get Out of Bed

If routines you enjoy can help motivate you, finding a fun or exciting reason to get out of bed in the morning might help even more. Maybe it’s a special breakfast or treating yourself to a fancy cup of coffee on the way into the office.

Giving yourself a reason to get up is always a good motivator. Positive reinforcement can be a great influencer and help you break the hold that I can’t get out of bed depression has on you.

4. Start Your Day with Baby Steps

If just the thought of swinging your legs over the edge of the bed feels overwhelming, keep in mind that you don’t have to take on the whole world at once. Take baby steps.

Be kind to yourself and have a plan with small, attainable, achievable tasks that are easy for you to take on, one at a time. Think in terms of 1-foot-in-front-of-the-other. This can be a great mindset if you’re trying to overcome feeling depressed in bed.

Start with something as small as getting a glass of water. Know that you’ll have a light breakfast just after that. Then move on to brushing your hair and teeth. Getting dressed might be after that. Keep moving forward with these small, isolated tasks, one after the other, until your morning routine is complete and you’re ready to take on your day.

“Even the smallest of acts can be a massive struggle but trying to do something you would already do is starting the day. It may not be precisely in the morning but doing something is starting down the path. Including our basic needs into the small steps counts.”

Talkspace therapist Minkyung Chung, MS, LMHC

5. Let Your Appetite Draw You Out of Bed

Our bodies have a way of telling us it’s time to move forward. If you’re hungry, or if you really enjoy that 1st cup of coffee every morning, you might be tempted enough to actually get out of bed. The idea of a tasty breakfast might just spark your appetite. You might even discover that it’s a blueberry muffin and a glass of orange juice every morning that encourages you to get out of bed despite feeling depressed.

6. Set More Than One Alarm

If the temptation to turn off your alarm and go back to sleep feels so strong that you can never get up the first time, consider setting more than one alarm, 5 to 10 minutes apart. You might need to set your first alarm earlier to allow for multiple alarms without you being late, but that can be easy to fix.

7. Make (and Stick To) A Schedule

When you don’t have a schedule in place, you might feel like you need to make constant decisions about every little thing. Creating and sticking to a schedule can take the stress out of your mornings.

Having set times to start and end tasks can be very helpful in reducing some of the morning dread you might be feeling. Additionally, depression is known to have a significant impact on how well you can make decisions. Having that schedule set can help eliminate some of the decisions you need to make — from what to wear, to what to eat, and more.

8. Plan for the Occasional Day in Bed

We all have bad days from time to time. Some days can be worse than others. Plan ahead for the times you just can’t find it in yourself to jump out of bed and take on the world.

It might be something as simple as throwing on some comfy clothes, having a special treat in the freezer for breakfast, or maybe even keeping face masks, lotions, or other at-home spa treatments readily available for those extra difficult days.

9. Reach Out for Help

Sometimes, despite your best efforts, you might just feel too depressed to get out of bed. You should know that it’s OK if this happens. Recognizing the fact that your depression is getting worse, or that you’re no longer able to manage it on your own, is a huge step.

If you’re starting to feel like the number of days your depression is making it hard to get out of bed is increasing, it might be time for you to reach out for help.

You can talk to a friend, your partner, or even a doctor or online therapist to ask for help. You might even find that just verbalizing how you’re feeling can be empowering. At the very least, you might be surprised to learn that you’re not the only one who feels like they can’t get out of bed because of depression. Sometimes knowing that you’re not alone in how you feel, and that others are experiencing something similar, can be helpful.

10. Talk to A Mental Health Professional About Your Depression Treatment

Don’t let your depression go on so long that it becomes debilitating. If you’ve tried all the tips we’ve given here today and you’ve talked to a friend or loved one about how you’re feeling, you should be proud. However, if you still can’t seem to shake your depression, and being depressed in bed is becoming something that interferes with your daily life, you should consider talking to a mental health professional.

A doctor or therapist can help you come up with a new depression treatment plan or adjust your current one to help you manage depression. Make sure that you’re communicating with them so they know how severe your depression has become. They can help you better understand what type of depression you’re dealing with or if other mental health conditions are affecting your energy levels.

It might be something as simple as adjusting the dosage or type of medication for depression you’re on, or it could also be a matter of finding the right combination of therapy and medication.

11. Let Yourself Have a Mental Health Day & Stay In Bed

Remember that you don’t always have to be 100% on point. Maybe you need that mental health day today. Maybe staying in bed and watching a movie, or reading, or catching up on emails and working from bed is exactly what your body and mind have been craving. Sometimes you just need to make self care a priority, and that’s OK.

We often convince ourselves that persevering is the most important thing, but sometimes it’s important to acknowledge the importance of taking care of our most basic needs, like rest and relaxation.

“Pushing ourselves constantly when struggling with depression takes its toll on us. Ensuring some sort of self care day is important. This may be the day you allow yourself to stay in bed or just stay in your PJs and lounge.”

Talkspace therapist Minkyung Chung, MS, LMHC

This essential part of self care is just as important as knowing how to get out of bed when depressed. In fact, it might be the best thing you can do, so tomorrow you can get out of bed just a little bit easier.

Sources:

1. Oldham M, Ciraulo D. Bright light therapy for depression: A review of its effects on chronobiology and the autonomic nervous system. Chronobiol Int. 2014;31(3):305-319. doi:10.3109/07420528.2013.833935. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403163/. Accessed December 1, 2021.

2. Germain A, Kupfer D. Circadian rhythm disturbances in depression. Human Psychopharmacology: Clinical and Experimental. 2008;23(7):571-585. doi:10.1002/hup.964. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612129/. Accessed December 1, 2021.

3. Leykin Y, Roberts C, DeRubeis R. Decision-Making and Depressive Symptomatology. Cognit Ther Res. 2010;35(4):333-341. doi:10.1007/s10608-010-9308-0. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132433/. Accessed December 1, 2021.

4. Lyall L, Wyse C, Graham N et al. Association of disrupted circadian rhythmicity with mood disorders, subjective wellbeing, and cognitive function: a cross-sectional study of 91 105 participants from the UK Biobank. The Lancet Psychiatry. 2018;5(6):507-514. doi:10.1016/s2215-0366(18)30139-1. https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30139-1/fulltext. Accessed December 1, 2021.

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My Depression is Getting Worse: What Should I Do?

Kate Rosenblatt, MA, LPC, LMHC — Tue, 21 Dec 2021 17:59:11 +0000

Depression affects more than 16.1 million adults in the United States every year. Mental health conditions like chronic or severe depression can make it difficult to know when it’s time to get help. This can be largely due to symptoms of depression coming and going, and by the time you start slipping into your next depressive episode, you might not fully realize it’s happening.

Sometimes, depression getting worse can dictate your life and you can’t control it, but when you know and can recognize the signs, you’re better-able to reach out for the help you need.

If you have that familiar feeling that depression is taking hold of your life again, and you’re wondering why is my depression getting worse, it’s important to learn where to get support and take a depression test. Then, you can manage your depression and continue living your life. You can get help with depression and its symptoms.

Signs of Depression Getting Worse

Signs of depression getting worse may not always be obvious in the beginning. Part of this is because depression getting worse can have a range of symptoms. Your depression can go from bad to worse, or nonexistent to very bad, in a matter of days, making the contrast in mood quite evident. Other times, however, changes to your mood may happen slowly, making it even more difficult to realize that, hey, my depression is getting worse.

Some of the more common signs of worsening depression can include:

You want to be alone more often: Often, when you’re depressed, it can feel overwhelming or downright daunting to find the energy you need to spend time with others. It’s not just energy levels that come into play, either. Emotional numbness, where you experience a general lack of emotion, can make socializing seem mundane at best, and totally pointless at worst. Depression can also cause feelings of irritability, guilt, and a lack of self-worth, which can make spending time with others — even people you once greatly enjoyed — seem complicated and exhausting.

Things that once interested you now seem boring or not pleasurable: If you find that things you once enjoyed now offer you no pleasure, it might be due to worsening depression. When you’re depressed, hobbies and things you at one time found pleasure in doing can start to feel more like work and less like something worth your time. Feeling like you just can’t find the motivation to socialize, workout, or engage in hobbies might be due to anhedonia, which is a core symptom of major depressive disorder (MDD). Those who experience anhedonia can have a severe and intense difficulty finding things in life that are pleasurable.

You have certain times of the day where your mood gets noticeably worse: Are you noticing that how your symptoms are presenting seems to be changing? If you used to have the same symptoms of depression pretty evenly throughout most of your days, but now you’re noticing things are intensifying at a specific time, that can be a distinct sign of worsening depression.

Your emotional distress intensifies: Depression comes with several common symptoms including:
- Sadness
- Hopelessness
- Feelings of guilt, worthlessness, or shame
- Pessimistic outlooks
- Feeling numb
- Catastrophic thinking
- Difficulty concentrating
- Experiencing memory problems

If any of the symptoms begin to intensify, you might start finding that you’re:
- Increasingly worried about what others think about you
- Obsessively fixating on negative thoughts
- Believing you’re a burden to loved ones
- Thinking about self-harm as a way to reduce your distress or counteract numbness
- Crying more often than in the past
- Having increased suicidal thoughts, even if you’re not going to act on them

You experience a change in eating and or sleeping patterns: Sleep and eating habits are often impacted by a type of depression like melancholic depression, where you can experience a “can’t get out of bed depression” kind of feeling. In terms of food, you might be eating more or less than usual. Sleep pattern changes can be similar in that depression can make it difficult to stay awake and focus during the day. It can also become harder to fall asleep at bedtime, or you might wake up throughout the night. Difficulty sleeping means you might be tempted to nap during the day, which can add to concentration and productivity issues while also making nighttime sleep habits even more disruptive.

Factors That Could Be Impacting Your Depression

There are several factors that might contribute to depression getting worse. Sometimes they can be the result of a specific trigger, but other times you might not be able to pinpoint the cause of why your depression is worsening. Some triggers can include:

Your depression treatment plan becomes ineffective: Treating depression is most successful when there’s a combination of medication and therapy, rather than just one or the other. If you’re not using a combined approach, you might want to talk to your therapist or doctor about changing your overall depression treatment plan so it can be more effective. Worsening depressive symptoms can also be due to what’s known as treatment-resistant depression. An antidepressant doesn’t work the same way for everybody, so it’s possible you need to work with your therapist or doctor to find the most effective medication and therapy combination for you and your condition.

Stress: Additional stress in your life can be a definite trigger that adds to your depression. If you’re experiencing challenges in relationships or at work, have recently gone through a breakup, are fighting with a friend, coworker, or family member, or if you have anything else that’s contributing to the overall stress in your life, your depression may worsen as a result.

An additional mental health condition: If you have an additional mental health condition like bipolar disorder or anything else that can contribute to depressive episodes, you might not get full relief from your depressive symptoms until you find a comprehensive diagnosis that can help create the most effective treatment plan as possible.

Substance abuse and use: Any use or abuse of substances like alcohol or drugs can contribute to worsening depression symptoms. Particularly if you’re using drugs or alcohol to self-medicate as a means of coping, deepening clinical depression — as well as other health-related consequences — may develop over time.

Side effects of medication: Some prescribed medications can result in depression symptoms as well. If you’re noticing your depression getting worse and you recently started a new medication, you should talk to your doctor or therapist about medication being a contributing factor.

Anger: Bottling up your anger and turning it inward can trigger depression. When emotions are not expressed and talked about, then they do not have the opportunity to release and that can trigger feelings of depression. Talking to a therapist about your pent up anger and the causes of it can release your anger and result in a relief of depression symptoms.

“We’ve heard that for many, depression is in some ways anger turned inward. There can be lots of feelings of anger, shame, and regret that can contribute to feelings of depression. I’ve seen clients who struggle with expressing their anger (in a healthy way) struggle with symptoms of depression. Feel free to take some time now and check in with yourself on your relationship with anger. You can ask yourself: what is my relationship with anger? How do I express my anger? Is this working for me? What would I like my relationship with feeling anger to look like? Grab a journal, or start a voice note in your phone, to answer these questions.”
Talkspace therapist Kate Rosenblatt, MA, LPC, LMHC

What to Do If Your Depression is Getting Worse

If you suddenly realize my depression is getting worse, the good news is at least you recognize it. Fortunately, there are some specific things you can do to help those times when your depressive episodes increase.

Ask someone you trust for help

The single most important thing you can do if your depression is getting worse is ask somebody you trust for help. When you open up about your depression, you might find relief from some of your symptoms. This can be because when you ask for help, you might not feel so alone.

Change your medication or therapy routine (or both)

It’s important to be open and honest with your therapist or doctor about what is working and what isn’t. You may need more than just therapy, or more than medication, or even a different medication entirely.

Certain types of therapy can be very beneficial in helping to treat depression. Cognitive behavioral therapy (CBT) is one effective form that many therapists utilize.

Other types of therapy used to treat depression may include:

Some types of antidepressants and other medications that have been proven useful and effective in treating depression include:

Selective serotonin reuptake inhibitors (SSRIs)
Selective serotonin & norepinephrine inhibitors (SNRIs)
Tetracyclic antidepressant
Monoamine oxidase inhibitors (MAOIs)

Reach out to your therapist

If you’re feeling like your depression is becoming more than you can manage, reaching out to your therapist to see if they have a last-minute appointment can be smart. Sometimes even if they can’t see you right away, they can help you remember some of the coping strategies you’ve probably worked on together in your sessions. You might be able to use some of those techniques until you can get in to see your therapist again.

Coping methods some people find helpful in managing their depression include:

Yoga
Meditation
Acupuncture
Exercise
Music or art therapy
Spending time in nature

“It can sometimes be difficult to tell how our depression symptoms are progressing. You can start tracking symptoms in a daily journal or voice note — How are you sleeping? Are you more tearful than usual? Are you more withdrawn than usual? Getting a sense of our mental health ‘baseline’ (how we are feeling usually), and seeing when that changes, is key to our mental wellbeing. Bottom line is, if you see your depression is getting worse, do not wait to seek help from a mental health professional.”
Talkspace therapist Kate Rosenblatt, MA, LPC, LMHC

Find a crisis resource

If you’re in crisis and you need help immediately, reach out to any resources that are available to you. Depression can become incredibly intense in a very short amount of time, and you shouldn’t wait to find help if you’re experiencing extreme distress.

If you’re having thoughts of self-harm or suicide, crisis health lines are set up to offer immediate support and help.

The National Suicide Prevention Line is available 24/7 at 800-273-8255 and has online chat options as well
The Crisis Text Line is available for text and chat support 24/7. Text HOME to 741741

The Importance of Seeking Help

Depression can be daunting to try and manage on your own, especially when you notice signs of depression getting worse. For this reason, it’s essential that you seek help before your depression gets so bad that you feel immobilized by it.

“Be open to feedback from loved ones on what they’re seeing in your mental health, and what their concerns are — sometimes it can be hard to see how depressed we are when we’re so ‘in it.’ There is hope, you don’t have to feel this way forever.”
Talkspace Therapist Kate Rosenblatt, MA, LPC, LMHC

Get matched with a therapist that fits your needs with Talkspace. We make mental health access safe, quick, and easy. Care is always within reach with our licensed network of therapists and prescribers.

Sources:

1. Facts & Statistics | Anxiety and Depression Association of America, ADAA. Adaa.org. https://adaa.org/understanding-anxiety/facts-statistics. Published 2021. Accessed December 6, 2021.

2. Dattani S, Ritchie H, Roser M. Mental Health. Our World in Data. https://ourworldindata.org/mental-health#depression-is-complicated-this-is-how-our-understanding-of-the-condition-has-evolved-over-time. Published 2018. Accessed December 6, 2021.

3. Home. Suicidepreventionlifeline.org. https://suicidepreventionlifeline.org/. Accessed December 6, 2021.4. Crisis Text Line | Text HOME To 741741 free, 24/7 Crisis Counseling. Crisis Text Line. https://www.crisistextline.org/. Accessed December 6, 2021.

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Depression: Resources, Treatment, Symptoms, and More - Talkspace

How to Create a Suicide Safety Plan

Why Creating a Safety Plan is Important

How to Create Your Own Safety Plan for Suicidal Thoughts

Recognize your warning signs

Identify personal coping strategies

List supportive people and contacts

Include professional and crisis resources

Make your environment safe

Create a plan for immediate action

Tips for Using Your Safety Plan

How Loved Ones Can Support Someone with a Safety Plan

Finding Support Beyond Your Safety Plan

How to Deal with Suicidal Thoughts While Pregnant​

Why Suicidal Thoughts Can Happen During Pregnancy

Hormonal and biological changes

Emotional and psychological factors

Societal and internal pressures

What to Do if You’re Having Suicidal Thoughts

Prioritize safety first

Tell someone you trust

Contact your OB-GYN or mental health professional

Treatment Options for Mental Health Support During Pregnancy

Therapy

Safe medication options

Support groups

Self care plan

Support Is Within Reach

Should You Transfer Colleges if You’re Depressed?

Understanding Depression in College

The challenges of mental health in college

Signs that depression may be affecting your college experience

What to Consider Before Transferring

Assessing the root cause of your struggles

How transferring might impact your mental health

The emotional toll of starting over

Alternative Options to Consider Before Transferring

Seeking counseling and support services

Academic adjustments and extensions

Social support and building connections

Taking a leave of absence

When Transferring May Be the Right Choice

Get the Help You Need First

Caregiver Depression: Recognizing Signs & Finding Support

Symptoms of Caregiver Depression

What Causes Depression in Caregivers?

Emotional stress

Physical exhaustion

Social isolation

Burnout

Financial strain

How Does Diagnosis Work?

Tips for Managing Depression as a Caregiver

Find Professional Support for Caregiver Depression

Postpartum Psychosis vs. Postpartum Depression

What is the Difference Between Postpartum Depression & Psychosis?

What is postpartum depression?

Symptoms

Risk factors

What is postpartum psychosis?

Symptoms

Risk factors

Can PPD Turn into Psychosis?

Treating Postpartum Psychosis vs. Postpartum Depression

Find Help for Postpartum Depression with Talkspace

Why Am I So Sad All the Time For No Reason?

Symptoms of Sadness

Emotional symptoms

Physical symptoms

4 Potential Causes of Sadness without Reason

Hormonal changes

Seasonal affective disorder

Chronic stress

Depression

Knowing When It’s Time to Get Help

Identifying sadness vs depression

Get Professional Help for Sadness & Depression with Talkspace

How to Overcome Post-Vacation Depression

What is Post-Vacation Depression?

Signs of Post-Vacation Depression

How to Deal with Suicidal Thoughts While Pregnant