I’ve Been Diagnosed with Major Depressive Disorder. Now What Do I Do?

You are sitting and waiting for the professional to speak. Then words come from the professional’s mouth, “ Based on the symptoms you are experiencing and for the time you have been experiencing them, I am going to diagnose you with Major Depression.” In that moment, you experience a multitude of possible thoughts and feelings.

Thoughts of “This can’t be real”, or “Thank goodness I finally know what I have been experiencing,” or maybe even “I am a Christian. Christians can’t be depressed. I must be sinning.” Many feelings follow these thoughts; however, each one of these thoughts leads to one question. “I have been diagnosed with Major Depressive Disorder. Now what do I do ?”

An Overview of Major Depressive Disorder

Major Depressive Disorder, MDD, or Clinical Depression is more than just feeling sad. It is a prolonged group of symptoms lasting more than two weeks that greatly impacts daily life.

Simple activities such as getting out of bed, texting a loved one, eating, or keeping up with daily hygiene begin to feel like insurmountable mountains of tasks to complete daily. Many describe MDD as feeling like carrying around a massive weight or a dark cloud that seems to follow them around.

Those who have been diagnosed with MDD can experience any or all of the following symptoms.

Loss of interest or pleasure The clinical name of the loss of interest or pleasure in life is called anhedonia. Hobbies, being social, going on trips, working toward goals, dreams, and ambition no longer seem appealing or even possible when a person is experiencing anhedonia.

Sad and hopeless mood Emotional experiences for those diagnosed with MDD tend to fall on the two extremes of the spectrum. Emotions like sadness, hopelessness, and anger become intense. Or the opposite is also true, where one becomes disconnected and numb to their emotions.

Changes in sleep Like emotions, many with depression experience the two extremes of the sleep spectrum. People with MDD tend to consistently experience, daily, either insomnia (getting less than six hours of sleep) or hypersomnia (getting more than the average eight hours of sleep).

Low energy MDD tends to drain the energy levels of those who are experiencing it. Because of this, many people find it easier to stay in bed, lie around, and let daily life’s tasks pile up.

Weight changes Depression often impacts an individual’s appetite, either leading to an increase in comfort eating or a decrease in eating overall.

Thoughts of death or suicide Suicidal thoughts and thoughts of death are also common among those who are experiencing depression. These thoughts may become louder and more present as the spark and joy of life seem to fade away. If you are experiencing these thoughts, there is hope.

If you have been diagnosed with MDD and are experiencing some or all of the above symptoms, as well as other symptoms, there is great news! Treatment for depression is highly effective and can help individuals return to finding enjoyment in life.

Treatment

The number one step to treating MDD is for an individual to educate themselves about MDD. Education allows one to remove confusion and help figure out the best step forward. Along with education, an important initial step into treatment for depression will be to allow oneself to feel what needs to be felt.

Many who have been diagnosed with depression will feel a range of emotions, including shame. In many mental health treatments, recognizing and connecting to the present reality allows individuals to take a strong step forward. Recognition and self-education will lay a foundation for the more common approaches to treatment.

The treatment of depression should be tailored to the individual who is experiencing MDD. The two most common forms of treatment are psychotherapy and medication. Countless studies have shown that a combination of both treatments is highly effective in helping individuals achieve remission.

An individual seeking medication for depression can go to a psychiatric medical provider, which can include psychiatrists and psychiatric nurse practitioners. Working with these medical professionals is recommended due to their additional training and understanding of psychology and mental health.

However, primary care doctors are also able to prescribe antidepressants. Commonly prescribed antidepressants include SSRIs (Prozac, Zoloft & Lexapro), SNRIs ( Effexor, Cymbalta, and Pristiq), and medications such as Wellbutrin. All of these medications should be taken as the medical professional instructs.

In addition to medication for the treatment of depression, there is psychotherapy. Psychotherapy sessions can be conducted by a multitude of mental health professionals, including Licensed Professional Counselors (LPC), Licensed Social Workers, Psychologists, Marriage and Family therapists, and Psychiatrists. Each individual has the option to decide which mental health professional would be best for their needs.

According to many sources, Cognitive Behavioral Therapy or CBT is effective in the treatment of depression. The main basis of CBT is that negative thinking patterns or cognitive distortions greatly influence and reinforce the cognitive side of depression.

Mental health professionals trained to use CBT will help individuals identify cognitive distortions (all-or-nothing thinking, catastrophizing, minimizing, emotional reasoning, etc.), encourage individuals to challenge thinking patterns, help with behavioral changes, and help clients gain coping / grounding techniques. The mental health professional is trained to help the individual create healthier neural pathways to lessen depression.

Lifestyle Changes

While medication and psychotherapy are the most common approaches to treatment, they are only part of treatment. Daily healthy lifestyle changes have also been shown to be highly effective for treating depression. These include sleep, exercise, time in nature, diet, lessening alcohol, and social support. Addressing all or some of these things can help an individual recover from depression.

Sleep Due to the tendency of sleep being disturbed by depression, working to get 7-8 hours of sleep consistently can lessen the intensity of depression. Creating a sleep routine can be helpful to get the necessary sleep.

This could include taking the same steps to get ready for bed each night. Having a cool, dark, and comfortable room. Not eating a big meal three hours before bedtime or consuming caffeine six hours before bed, as well as doing a relaxing non-screen activity.

Exercise When struggling with MDD, exercise can be difficult; however, even getting in 20-30 minutes of walking a day can be helpful to reduce symptoms of depression.

Nature Spending time, even fifteen minutes, out in nature or looking at greenery, can help reduce symptoms of depression. Some research suggests that an hour or more can be even more beneficial.

Diet and decreasing alcohol use A whole-food diet including fruits, vegetables, nuts, and healthy fats has been shown to lessen depression. A diet such as the Mediterranean Diet, which is rich in healthy fats, could be an option for those who have been diagnosed with MDD. It is also beneficial to limit or discontinue the use of alcohol due to alcohol being a depressant, which worsens the symptoms of depression.

Social support Having healthy and active support during times of depression can help reduce the impact of depression symptoms. Friends and family can play a huge role in providing accountability when one’s self-accountability is low.

Friends and family can be a great place to speak about feelings and thoughts that one may be having with depression, and in more intense cases of depression, provide the safety net that one may need during a dark time. It is important to note that family and friends do not have to be aware of all that one is going through, but can provide simply a warm presence amid darkness.

Any of the above can be helpful for one to incorporate into their walk with depression.

Help is Available

Receiving the diagnosis of MDD can be an overwhelming experience, and living with the symptoms of depression can be trying. Reaching out for support and creating a mental health team can help many walk through this process, knowing that they are not alone on this journey. Reach out to our office today and get the support that you need to walk through this difficult time.