Navigating the Darkness: Strategies to Help with Depression 

Article written by Denver therapist, Lauren Battista

Depression is more than just feeling sad—it’s a pervasive and often debilitating condition that can make even the simplest tasks feel insurmountable.

It can drain your energy, cloud your thoughts, and leave you feeling disconnected from the world around you.  

If you’ve ever struggled to get out of bed in the morning, lost interest in the things that once brought you joy, or felt an overwhelming sense of emptiness that just won’t go away, you are not alone.

Millions of people experience depression, yet it remains widely misunderstood.

This article explores the complexities of depression, its impact on daily life, and practical strategies—ranging from self-care techniques to professional treatment—to help navigate the darkness and move toward healing.

Whether you are personally struggling or supporting a loved one, understanding depression is the first step toward reclaiming hope. 

Understanding Depression: Causes and Symptoms

Depression, also referred to as Major Depressive Disorder (MDD), is characterized by persistent feelings of sadness, hopelessness, difficulty concentrating, poor sleep quality, and a loss of interest in previously enjoyable activities.

It can also manifest physically through fatigue, changes in appetite, and unexplained pain.

Since depression varies among individuals, it is not always easy to recognize.

Factors Contributing to Depression

• Genetic Factors: A family history of depression can increase susceptibility, indicating a genetic predisposition. 

• Biological Factors: Neurochemical imbalances, hormonal changes, and chronic medical conditions can contribute to depression. 

• Environmental Factors: Trauma, loss, stress, and lack of support are common environmental triggers. 

• Psychological Factors: Negative thinking patterns, low self-esteem, and unresolved conflicts often play a significant role in depression. 

The Impact of Depression on Daily Life

Depression can take a toll on every aspect of daily life, affecting emotions, thoughts, physical health, relationships, and even professional responsibilities. 

• Emotional Impact: Persistent sadness, irritability, feelings of worthlessness, and excessive guilt. 

• Cognitive Impact: Difficulty concentrating, decision-making challenges, recurrent thoughts of death, self-harm, or suicide. 

• Physical Impact: Changes in sleep and appetite, fatigue, and unexplained physical pain. 

• Social Impact: Withdrawal from loved ones, decreased participation in activities, and strained relationships. 

• Professional Impact: Reduced productivity, increased absenteeism, and presenteeism (being present but unproductive). 

Common Misconceptions About Depression

Sadness and depression are not synonymous.

Sadness is a natural emotion that typically subsides after a challenging situation is resolved.

In contrast, depression persists, causing intense emotional distress that interferes with daily functioning. 

In other words, depression extends beyond fleeting sadness or a bout of “the blues”.

It is not a weakness, and one cannot merely “snap out” of it.

Depression often requires long-term treatment, but there is hope—many people improve with medication, lifestyle changes, psychotherapy, or a combination of the three. 

Medication for Depression: Pros and Cons

Medication can be a valuable tool in treating depression, particularly for moderate to severe cases.

Antidepressants, such as SSRIs (Selective Serotonin Reuptake Inhibitors) and SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors), work by balancing neurotransmitters in the brain, which can improve mood and energy levels for those struggling with symptoms of depression.

Pros of Medication for Depression

• Efficacy: Medication can reduce symptoms and provide relief, enabling individuals to engage more effectively in the therapy process and other aspects of their lives. 

• Accessibility: Often more readily available than therapy and can be prescribed by primary care physicians. 

• Adjunctive Treatment: Can be combined with therapy for a more comprehensive approach. 

Cons of Medication for Depression

• Side Effects: May include symptoms that are unpleasant for some, including but not limited to nausea, weight gain, insomnia, and low libido. 

• Time to Effectiveness: It can take several weeks to notice improvement. 

• Dependence and Withdrawal: Some medications may lead to dependence or withdrawal symptoms if discontinued abruptly.
  
• Not for Everyone: Medications may not work for everyone. In fact, some people are medication resistant.

Collaborating with a healthcare provider is essential to tailor the treatment plan to individual needs, weighing the benefits and potential drawbacks of medication. 

Self-Help Strategies for Managing Depression

Engaging in self-soothing activities can alleviate stress and foster a sense of calm and well-being, and when practiced consistently, can help to alleviate symptoms of depression. 

• Practice deep breathing or guided meditation regularly. You can even try using free apps like Insight Timer or Breathe2Relax. 

• Connect with loved ones to share how you’re feeling, or to talk about things unrelated to your emotions if that feels more supportive. 

• Journal about your thoughts and emotions each morning or night. 

• Enjoy a comforting meal.  

• Take a warm bath or shower. To add another sensory component, you can try adding scented shower steamers or a bath-bomb with a relaxing scent such as lavender, eucalyptus or rose. 

• Incorporate gentle movement, like a walk or yoga. 

• Create an uplifting playlist to listen to or find a podcast that empowers you. 

• Use positive affirmations to challenge negative thoughts. 

Lifestyle Changes for Improving Mental Health

Incorporating holistic approaches can be used on their own to effectively manage symptoms of depression for some people and can also complement traditional treatments: 

• Exercise: Regular exercise has been proven to boost endorphins, enhance mood, and reduce stress.

• Diet: Omega-3 fatty acids and B vitamins have been shown to be beneficial in combatting depressive symptoms for some, but make sure to consult a doctor before starting any new supplements. 

• Meditation: Regular practice can reduce stress and anxiety and enhance ability to regulate emotional reactivity. 

• Routine: Establishing daily routines and sticking to them can provide structure and reduce decision fatigue. 

Breaking the Stigma: Encouraging Open Conversations About Mental Health

Despite growing awareness, mental health stigma remains a significant barrier to those struggling with depression.

Many people fear being judged, misunderstood, or seen as “weak” if they open up about their struggles.

However, talking about depression openly is one of the most powerful ways to break down stigma and create a culture of greater understanding and support. 

Why Mental Health Stigma Exists

Stigma around depression and other mental health conditions often stems from misconceptions, lack of education, and societal attitudes that prioritize resilience and self-sufficiency.

Some common myths that fuel stigma include: 

• Depression is just laziness or a lack of willpower. In reality, depression is a medical condition that affects brain chemistry, thought patterns, and energy levels and has nothing to do with an individual’s choice to be “lazy”. 

• People with depression should just “snap out of it.” Depression is not a choice, and recovery takes time, patience, treatment, and support. 

• Talking about depression makes it worse. In truth, open conversations can reduce shame, encourage help-seeking behavior, and provide much-needed emotional relief. 

How to Foster Open Conversations About Mental Health

Creating a world where mental health is treated with the same importance as physical health starts with each of us. Here are some ways to promote open, stigma-free discussions: 

• Share Your Own Experiences (If Comfortable): If you have personally struggled with depression, sharing your story can help others feel less alone and encourage them to seek help. 

• Use Supportive and Non-Judgmental Language: Avoid using phrases like “just think positive” or “others have it worse than you do.” Instead, say things like, “I’m here for you” or “You don’t have to go through this alone.” 

• Educate Yourself and Others: Understanding the science behind depression can help dismantle harmful myths and promote empathy. Encourage learning through books, podcasts, and mental health advocacy organizations such as the National Alliance on Mental Illness (NAMI).  

• Normalize Seeking Professional Help: Therapy, medication, and other treatments should be viewed as essential healthcare, not as a last resort or a sign of failure. 

• Encourage Workplaces and Schools to Support Mental Health: Advocate for policies that promote mental wellness, such as mental health days, employee assistance programs, and access to counseling services. 

The Power of Advocacy and Community Support with Depression

Ending stigma requires collective action.

Supporting mental health awareness campaigns, participating in community events, and engaging in online discussions can all contribute to cultural change.

When people feel safe to talk about their struggles without fear of judgment, they are more likely to seek help and find a path to healing. 

By breaking the silence and challenging common misconceptions about depression and other mental health issues, we can create a world where no one feels as though they have to suffer alone.

Depression is not a sign of weakness—it is a condition that deserves understanding, compassion, and proper treatment. 

Supporting Someone With Depression 

Supporting a loved one with depression can be challenging, but your empathy and presence can make a significant difference. 

• Listen Without Judgment: Allow them to share their feelings openly. 

• Show Empathy: Validate their experiences, even if you do not necessarily understand them. 

• Offer Reassurance: Remind them they are not alone, and that support is available. 

• Encourage Professional Help: Suggest therapy or encourage them to explore their options for medication if appropriate. 

• Promote Healthy Habits: Encourage activities that enhance well-being, like exercise and adequate sleep and offer to participate in them together. 

Navigating depression is undoubtedly challenging, but with the right support, treatment, and self-care, it is possible to find light amidst the darkness. Remember, reaching out for help is a sign of strength, and recovery is within reach. 

Seeking Professional Help: Therapy and Counseling Options for Depression

Therapy for depression can provide a supportive environment to explore the roots of depression and develop coping strategies catered to the specific needs of an individual. Building a trusting relationship with a therapist is fundamental to the healing process.

Therapies incorporating modalities such as Internal Family Systems (IFS), Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT) and Dialectical Behavioral Therapy (DBT), and Brainspotting have shown positive results in the treatment of depression.

Additionally, therapy options such as Neurofeedback and Transcranial Magnetic Stimulation (TMS) are non-invasive treatments that stimulate specific areas of the brain associated with depression and can be effective options to explore.  

If you or a loved one is struggling with navigating symptoms of depression, our therapists at Denver Metro Counseling can help.  

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Denver Therapist, Lauren Battista

Denver therapist for depression, Lauren Battista specializes in helping people navigate depression. Whether she is using Brainspotting, Acceptance and Commitment Therapy, DBT, or Ketamine Assisted Psychotherapy, she works with her clients to figure out the best path forward.

Therapy can be a hard first step. Especially when making that call takes all the energy you can gather with depression. Lauren understands this and provides support each step of the way.

To book a session with Lauren, reach out to our admin team today.  Contact us today to schedule a free 20-minute consultation to see if she’s the best fit for you.