Depression is a complex mental health condition affecting millions of people worldwide. While many think of depression as simply feeling sad, it actually comes in different forms, each with unique symptoms, causes, and treatments. Understanding the different types of depression can help you or others affected seek the right support and treatment.

Major Depressive Disorder

Major Depressive Disorder (Clinical Depression) causes you to have persistently low or depressed mood or disinterest in activities you normally enjoy. A persistent depressed mood that lasts two or more weeks is grounds for a diagnosis. 

Causes

• A stressful life event — A death of a loved one, trauma, divorce, loss of a job, or any sudden life-altering event can trigger feelings of depression. 
• Childhood development — Childhood abuse or trauma can cause clinical depression to develop later in a person’s life.
• Genetics — You’re three times as likely to develop this condition if you have a parent or sibling with depression versus someone without a family history of this condition 
• Brain chemistry — An imbalance or lack of serotonin or dopamine in the brain can contribute to depression. 

Symptoms

• Loss of interest in activities or hobbies you used to enjoy
• Feeling sad, empty, hopeless, or unusually irritable 
• An increase or decrease in appetite, which may lead to weight loss or weight gain
• Trouble sleeping (insomnia) or oversleeping (hypersomnia)
• Low energy or fatigue
• Thoughts of worthlessness, excessive guilt, death, or suicide
• Inability to concentrate
• Impaired cognitive function

Postpartum Depression 

Postpartum depression affects about one in seven women worldwide, regardless of age, race, or economic background. It is characterized by feelings of sadness, anxiety, indifference, or exhaustion following the birth of a child. 

Risk Factors

• Previous depression after or during previous pregnancies
• History of depression or bipolar disorder in yourself or family members
• Poor social support
• Traumatic events happening around the time of the pregnancy or birth
• Feeling unsure about your pregnancy 
• Instability in your marriage or relationship

Symptoms

• Fatigue or sluggishness
• Changes in appetite 
• Difficulty sleeping or oversleeping
• Unexplainable crying
• Feeling sad, hopeless, or worthless, or that you are a bad mother
• Lack of interest in the baby, not feeling bonded to the baby, or feeling overly anxious about the baby
• Loss of interest or pleasure in the baby
• Fear of harming the baby or yourself 

Bipolar Disorder

Bipolar disorder is marked by extreme changes in mood, thought, energy, and behavior. It was previously known as manic depression because a person’s mood can alternate between feelings of mania and depression. These mood swings can last for hours, days, weeks, or even months. There are two major types of bipolar disorder: bipolar I and bipolar II. Bipolar I is characterized by one or more episodes of mania and bipolar II is characterized by one or more depressive episodes and at least one episode of mania. 

It’s important to understand that bipolar disorder is a mental condition and not an indicator of a person’s worth or character.  

Risk Factors

• Living with a family member who has a mood disorder or another mental condition
• Having specific genetics
• Experiencing traumatic or stressful life events
• Childhood poverty or abuse
• Excessive drug and alcohol use

Symptoms

Mania

• Heightened mood, optimism, self-confidence, and an inflated sense of self-importance
• Excessive irritability or aggressive behavior
• Decreased need for sleep without experiencing fatigue
• Racing speech or thoughts
• Reckless behavior, impulsiveness, and poor judgment
• In severe cases, delusions or hallucinations

Depression

• Prolonged sadness or unexplained crying
• Significant change in appetite or sleep patterns
• Irritability, anger, worry, pessimism, or indifference
• Unexplained aches or pains
• Thoughts of death or suicide or feelings of guilt and worthlessness

Seasonal Affective Disorder (SAD)

Seasonal affective disorder generally occurs during the changing of the seasons — particularly in the transition between fall and winter. It usually lessens during the spring and summer months. This disorder currently has no known causes, but there are a few theories.

Possible Causes

• Circadian rhythms – Our circadian rhythm or biological clock is responsible for the time we go to sleep and when we wake up. In the winter, we experience less daylight, which could dysregulate these rhythms, causing SAD.
• Serotonin — Seasonal changes could lead to a drop in serotonin, causing SAD symptoms.  
• Melatonin — Melatonin within the body may be produced differently in different seasons, which could lead to feelings of depression in the winter.

Symptoms

• Feeling depressed the whole day, every day
• Changes in appetite or craving carbs
• Weight gain
• Decreased energy levels, fatigue, or sleeping more than usual
• Irritability or social withdrawal
• Difficulty concentrating or losing interest in activities you used to enjoy

Psychotic Depression

Psychotic depression is the most severe out of the types of depression. It combines severe depression with some form of psychosis. It may include experiences such as,

• Trouble thinking or concentrating
• Difficulty understanding what is real or not
• Suspiciousness and paranoia
• Withdrawal and isolation
• Abnormal ideas or feelings
• Delusions and hallucinations: seeing, hearing, or even smelling things that aren’t there

Psychosis does not have a specific cause. It could manifest because of another mental health condition, substance abuse, medication side effects, or sleep deprivation.

You Don’t Have to Suffer Alone

If you have constant feelings of sadness or depression or feel you may have one of the types of depression, you should seek help. Professionals can teach coping mechanisms, prescribe medicine, and/or offer different types of therapy that can improve your quality of life. 

It’s important to note that if you are having thoughts of harming yourself or others, you should seek emergency help. You can find resources at any time of the day or night. 

Positive thoughts and actions have a better impact on our mental and physical health than negativity. But in the age of social media, it can be hard to give ourselves the positive treatment we deserve. If you want to start nurturing a more positive self-image (the mental picture you have of yourself) but don’t know where to start, read the following steps. These can help you start to see yourself in a more positive light.

Celebrate Your Strengths

If you want a better mental picture of yourself, celebrate your strengths. Every person has unique skills or accomplishments they can be proud of. As you go about daily life, make sure to note the accomplishments, talents, and qualities you believe make you special.  You can do this by making a list or keeping a journal. You then have a written collection of strengths you can pull from every day that can help you accomplish your goals, help others, and nurture your self-image. 

If you are having trouble identifying your strengths, you can always confide in close friends or family. They can help you see the things you do well. 

Practice Gratitude 

It may seem silly, but practicing mindful gratitude daily can have many positive impacts, especially on your self-image. Expressing gratitude can help counteract self-criticism by shifting thoughts away from flaws and toward appreciation. It can also help you stay present, thus reducing anxiety about self-perceived flaws and encouraging a deeper appreciation for who you are in the moment.

You can start a gratitude journal and begin each day by acknowledging at least five things you are grateful for. If you aren’t into journaling, you can make a mental gratitude list every day. Make sure to find different things every day to be grateful for. 

Take Social Media Breaks

Social media is a huge part of most people’s lives, thus it can be a huge contributor to poor self-image. People tend to only show the most favorable parts of themselves on social media and that can make it hard for people to overcome the unfavorable parts of their lives. 

If you find you are being more negative toward yourself while consuming social media, it may be time to take a break from certain apps or the digital world entirely. If you don’t want to disconnect completely, most cell phones have screen time limits, so you can control how much you are on your phone every day. If you feel better about yourself after not being on your phone, you may want to insert social media breaks into your daily routine. 

Practice Self-Care

Self-care activities can help you feel better mentally and physically. When you feel better mentally and physically, you can nurture a better self-image. When you practice self-care, you send a message to yourself that you deserve care and attention. Self-care activities include: 

• Indulging in hobbies
• Exercising
• Spending time in nature
• Reading a book
• Eating your favorite meal
• Going on a walk
• Practicing positive affirmations
• Or doing anything that brings you joy

Set Personal Goals

Setting personal goals can be very beneficial to boosting positive self-image. But is important to set realistic goals. Cut down big tasks into smaller, more manageable steps, and celebrate your accomplishments. Even completing small steps can help you gain more confidence and be more aware of your strengths. 

It’s also important to acknowledge small wins along the way rather than only focusing on the destination. Progress is progress no matter what it looks like to others. 

Challenge Negative Self-Talk

Negative self-talk can be very damaging. Pay attention to your inner dialogue and what you tell yourself. When you catch yourself thinking negatively about yourself ask whether the thought is true and whether it’s helpful. Replace limiting beliefs with empowering affirmations, and treat yourself with the same kindness you would offer a friend.

You can also use a journal as a tool in combating negative self-talk. Use it to recognize and address negative thought patterns. By recognizing these patterns, you can put in the work to change your inner dialogue and help create a positive self-image.

Get Help When Needed

You’ll find there are many ways to boost your self-image every day. But if you find yourself in a deep, dark hole of negative thinking and self-talk, it may be time to speak to a professional. Therapists can provide you with resources and support, which can help boost your confidence and self-worth. Don’t be afraid to ask for help because you deserve to live a full and positive life.

It is common for many teens and adults to deal with body dysmorphia of some kind. Many therapists have turned to Cognitive Behavioral Therapy for the treatment of Body Dysmorphic Disorder because it has helped patients to see more of the big picture, rather than focusing on small parts of their bodies. BDD is a mental health condition that affects individuals of all ages and genders. They look at their small flaws with very negative eyes, which can lead to anxiety, depression, and avoidance behaviors.

CBT has been shown to be effective in group and individual settings for BDD symptoms. Since this practice focuses on repairing thoughts and limiting repetitive behaviors, it has helped BDD patients build better self-esteem and limit their perceived flaws. Here are a few specific ways that CBT is used in treating body dysmorphia.

Mindfulness And Grounding

While mindfulness is technically its practice, it can be used alongside CBT to help regulate our thoughts. Mindfulness focuses on managing emotions and staying in the present moment, which can be helpful for BDD patients. Therapy sessions with mindfulness time help patients to focus on regulating anxiety, frustration, and sadness. It can also help a patient think about what their body is doing for them at the current moment. While they may not like their physical appearance, looking at all the good our bodies do for us each day can bring reassurance about physical features. 

Identifying Maladaptive Thoughts

Challenging irrational thoughts is a common therapy technique used for all kinds of mental health conditions. Individuals with body dysmorphia believe that they are unattractive or flawed, so helping to reframe these cognitive distortions is done with the help of Cognitive Behavioral Therapy. 

Therapists will ask the patients what their perceptions of themselves are and work to challenge these perceptions. They then will work to challenge these beliefs, consider alternative perspectives, and reframe their perceptions.

Exposure And Ritual Prevention

A specialized technique is Exposure and Response Prevention (ERP) which involves exposing individuals to anxiety-provoking situations while allowing them to engage in compulsive behavior. Desensitizing the patient to triggers while in a controlled setting could help them reduce the ritual. Making them perform the action and helping them to refuse the ritual (washing hands after touching a doorknob) will build up a tolerance for discomfort. 

This method is used for a lot of OCD patients but can be helpful for the treatment of body dysmorphia to stop them from overeating, restricting foods, or performing self-harm. 

Building Self-Esteem

CBT addresses critical self-talk which is often a problem for those with BDD. Fostering self-compassion and a supportive inner dialogue can help patients from hyper fixating on what they think is wrong with their bodies. CBT also implements “homework” which is implementing the practice outside of a therapy setting. Patients will need to develop coping skills and build enough self-esteem to help them when a trigger arises in the real world. 

Focusing on what is currently happening in the patient’s life can also help build more self-confidence. An effective way of coping with stressors is to focus on what you are doing well, how your body is prepared for this situation, and your ability to get through hard things. Successfully making it through a challenge without self-harming or limiting irrational thoughts will build confidence for the next time. 

Reduced Preoccupation And Distress

Lowering the level of obsessive thinking or fixation is crucial when treating body dysmorphia. Thinking less about the thought or trigger will lower the stress. Someone with BDD will practice reducing the thoughts around their weight, body shape, or perceived flaws and thus lower the stress around these perceived flaws. 

For example, a therapist may have the patient think less about their weight by refusing to weigh themselves, limiting mirrors in their home, etc. This will then limit the thoughts about how “big” or “skinny” they are and allow them to focus on other aspects of their life.

When To Seek Help

If your body dysmorphia is interfering with your daily life, it may be time to consider therapy. When your emotional well-being is impacted, taking steps to make a change will help you feel better about every life situation that comes your way. Meeting with a qualified therapist can help you feel emotionally grounded, limit your triggers, and provide coping mechanisms for the future.

Finding a therapist who uses CBT to help you overcome negative thought patterns will help you live a better life without the fear of BDD. If you are ready to start healing from BDD or other mental health conditions, reach out to our therapists today!