Decoding Clinical Depression: Peeling Back the Layers

           Indeed, one of the biggest obstacles to beating depression is the huge amount of inaccurate information in both popular culture and, amazingly, the medical profession. Yes, even your doctor or even your therapist may not have a clear understanding of where your depressed mood stems from (no, it's not your oedipus complex that is causing you depression!)... Therefore, a lot of what you read next may challenge your existing ideas about depression. Here are the most prevalent reasons that can cause clinical depression.

UNPEELING THE LAYERS 

First Layer - By worrying too much.

          Excessive worrying doesn't only feel suffocating and overwhelming, but it also disrupts the delicate balance between restorative slow-wave sleep and energy-consuming REM sleep (people who worry to much need to dream more when they go to sleep to regulate their overloaded nervous system from the full-time worrying during the day), leaving them feeling increasingly exhausted and unmotivated upon waking in the morning, giving them another reason to worry. Worrying often stems from perceived unsolvable situations, such as cocerns about meeting needs. To stop worrying, it's important to directly address the underlying issues. These issues more often than not entail the perception that we are not capable of meeting these physical and emotional needs. However we need to pose a realistic question to ourselves and give even an even more realistic answer: which of these problems have feasible and achiavable solutions? For example worrying about our health is a legitimate worry, but doing everything in our power to keep healthy via for example daily excercise or a healthy diet can significantly reduce worrying, however worrying about the health of others cannot possibly defuse our expectations against reality because it is something which is naturally beyond our control). Similarly fears of unfair treatment or disrespect and interpersonal conflicts are worries that need specific social skills to be defused and this is also what a good therapist will also be able to help with. Meeting phisical and emotional needs can sometimes be an ongoing process, while other times is just a simple act similar to giving a ring to the bank to discuss a new mortgage deal. Whatever the case may be, when we take action toward meeting our needs, worrying quite naturally fades away. Most importantly, this process may require of us that we examine our broader outlook on life to determine if our overall approach contributes to our excessive worrying.

Second Layer - By avoiding to make important lifestyle changes.

           Lifestyle changes such as better sleep and nutritional habits can have a profound impact on mental well-being and clarity especially in clinical depression. By making small modifications in our diet or movement intensity and frequency, we can enhance physical and emotional resilience to depression. A substantial line of research supports the idea for instance that two hours of intense, aerobic exercise per week has the capacity to work similar to anti-depressants. Similarly other studies' findings support that a protein-rich, low-carb diet, especially when combined with prolonged breaks from eating (as in the intermittent fasting method) has the capacity to stabilise our mood and significantly reduce mood swings and depressive symptoms.

Third Layer - Big life changes can make us depressed.  

            Going away to University or leaving home, moving to another house, a sudden Illness - of you or someone close to you, loss of someone close, including the death of a pet, a new baby, change or loss of a job or Divorce and even marriage * A new job * Loss of a job * Retirement. By identifying the events that contribute to the onset of depression, we can understand the stressors causing our bodies to enter a parasympathetic freeze response* that is a common behavioural pattern in depression. By pinpointing the circumstances surrounding the start of the depressed mood, we can gain crucial insights into the triggers and stressors fueling the depression.

Fourth Layer - We are missing skills to navigate life transitions.

            These transitions, whether joyful or challenging, can evoke profound emotional responses and increase vulnerability to depression. Some of these unconscious responses can be identified and anticipated easily, but many are subtle and inconspicuous, often catching the individual off guard. By exploring our responses to these transitions, we can identify unmet needs and provide support to ourselves and others during periods of adjustment.

 Firth Layer - Our way of thinking can keep us stuck in depression. 

            By taking a step back and by observing how we think and what we expect from people and circumstances in the future, we can challenge negative thoughts and build resilience. People's susceptibility to depression can be influenced by how they interpret stressful life experiences along three major dimensions : 1. internal to external, 2. stable to unstable, and 3. global to specific. In a situation where we are facing a disagreement with a friend, for example, someone may be more prone to depression if they see it as a reflection of their own flaws (internal), believe that this aspect of themselves will not change (stable), and are concerned that it will impact all of their other relationships (global). In contrast, if they ascribe the argument to their friend's transient irritability (external), which was caused by a bad day (unstable), and regard it as an isolated episode unrelated to their other social contacts (specific), we are less likely to develop depression.

Sixth Layer - Going through an existential crisis.

          When exploring existential issues, people may find themselves wrestling with fundamental concerns about life's purpose and meaning. While such reflection has inspired many intellectual endeavours, it can also leave others feeling dismal and despairing. This existential crisis frequently arises or worsens after a loss or a period of grieving, pushing people to question the very fabric of existence. A mindful approach is a way to traverse these existential doubts by exploring meaninful tasks that challenge us creatively and lead us to explore the unexplored potential within us thus framing crises as opportunities for personal growth and self-discovery. Individuals might find peace and relief by adopting a more complex perspective of reality, rather than embracing the more reductionistic views on it and engaging in philosophical discourse, eventually leading to a greater sense of fulfilment in the middle of their existential crisis.

Seventh Layer - Medication side-effects.

           Certain meds can exacerbate depressive symptoms, underscoring the importance of medication management and impoved collaborations with alternative healthcare providers in the national or private healthcare system. Drugs that may cause or exarcerbate depression include statins, beta-blockers, anticonvulsants, Parkinson's disease medications, corticosteroids, and hormonal medications.

Eighth Layer - By avoiding confronting past trauma and learnt helplessness. 

           Past traumas and learnt helplessness can cast a shadow over the present, fueling depressive symptoms. It is important to address PTSD or subthreahold trauma triggers that govern our behaviour and often make us avoidant of social interaction or prone to isolation and inward focus. It's not uncommon for some individuals to find themselves feeling depressed despite seemingly meeting their current needs, often due to persistent rumination over past events. In depression, a concept known as 'learnt helplessness' is frequently present. This refers to a situation where individuals have felt powerless in the past and incorrectly link this feeling of helplessness to new situations, or even extend it to all aspects of their lives. It's akin to a bird conditioned by years of captivity, hesitating to fly free even when the cage door is left open. Learnt helplessness often leads to emotional overgeneralisation, where past traumas lead individuals to make damaging assumptions like 'all men are cheaters' or 'everything I do always goes sideways! In cases where past traumas continue to fuel depression, hypnotic techniques such as the Rewind technique can help alleviate intense emotional reactions tied to memories and help us re-write our narrative.

Nineth Layer - Not challenging your perfectionism enough! Perfectionism, self-criticism and always comparing and contrasting our lives with the lives of others people, particularlty on social media can erode self-esteem and exacerbate depressive symptoms. Giving space and time to ourselves to flourish over time, but also by being more self-compassionate with ourselves and tolerant with our imperfections makes us more resilient against failure and dissapointment. According to research, people with strong perfectionistic qualities are not only more prone to consider suicide, but also less inclined to communicate their concerns, because'showing weakness' is something a perfectionist dislikes.

Tenth Layer -  By destroying or starving supportive relationships or by maintaining unhealthy and harmful ones. American psychologist Michael D Yapko argues that depression is contageous and that it passes from a partner to a partner or a generation to the next generation not through the genes but through modelling our closed ones depressive behaviours. Furthermore, interpersonal dynamics within a couple marked by negativity and invalidation, such as aggressive or passive-aggressive behavior, clinginess, or complete avoidance, can perpetuate depressive symptoms. When communication patterns are dysfunctional and emotions are not validated, individuals may feel isolated and unsupported, leading to a worsening of their depression. By fostering assertiveness skills and boundary-setting strategies, individuals can establish healthier patterns of communication and interaction within their romantic relationships. This allows them to feel safe expressing their needs and concerns while also respecting the boundaries of their partner. In nurturing relationships built on mutual respect and understanding, individuals are more likely to experience emotional fulfillment and support, contributing to their overall well-being.

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• *(the freeze response can manifest as a state of emotional and physical inertia. This may involve feeling emotionally numb, lethargic, or disconnected from one's surroundings. Individuals experiencing the freeze response in depression may find it difficult to engage in activities, make decisions, or experience pleasure. They may also exhibit slowed movements and speech, along with a sense of being mentally and physically stuck