Working with emotions in the body with an approach of acceptance and self-compassion can have a transformative effect for anyone living with depression, says Sarah Lane...
It is estimated that five per cent of adults globally experience depression. And while there are several typical features of depression – low mood, sadness, emptiness, irritability, tiredness, lack of concentration, pervasive negative thoughts, a breakdown in relationships, problems at work, low self-esteem, excessive guilt, hopelessness and helplessness - I’m also struck by how differently people can experience depression.
Some people find themselves crying frequently, without really knowing why. Whilst other people are the opposite, feeling numb and emotionless, stuck in a “freeze” state. Some people find themselves sleeping much more than normal, while others are troubled by early morning waking and not sleeping enough. Some people turn to comfort eating, whilst others lack appetite.
There are many triggers for an episode of depression starting. Often these might be related to loss, such as a bereavement, the end of a relationship or being made redundant, although other stressful events can also bring on a depressive episode. A sense of low self-esteem commonly underlies depression and it frequently co-occurs with anxiety. People who have experienced abuse or other adverse events in their lives tend to be more prone to depression.
Despite the differences in the way individuals experience depression and in the causes of an episode, focusing on good self-care is universally beneficial. This generally includes trying to continue with previously enjoyed activities, exercising frequently (which could just be going for a gentle walk), maintaining connection with family and friends, trying to keep to regular eating and sleeping habits, and talking to someone you trust about how you feel.
In addition, having a sense of meaning and purpose is incredibly important. It helps to be connected with what really matters to us and live our life in alignment with these values. Otherwise we can feel directionless, which contributes to the sense of meaninglessness that is often experienced with depression. These values will differ from person to person, but we can identify what ours are and take actions that are congruent with them.
Changing how we relate to our thoughts can also be very helpful. If we automatically believe the negative thoughts our mind presents us with, then this has a detrimental impact on how we feel. However, if we can step back from our thoughts and see them for what they really are, as mental events in the mind that may, or may not, be true, then their impact is significantly reduced.
Negative thoughts tend to be very powerful and draw our attention away from other important aspects of life. We can refocus our attention onto the present moment, bringing awareness to our sensory experiences. This can either be done through various meditative practices or in the activities of everyday life. For example, being fully aware of what we’re doing while we’re doing it when eating, showering, walking, brushing teeth, washing up or drinking tea/coffee.
Getting stuck in the thoughts in our minds when depressed also tends to mean that we are not really feeling our feelings, which can block them from moving through and passing. Working with emotions in the body with an approach of acceptance and self-compassion can have a transformative effect.
Depression can be a very debilitating condition, but equally it can be effectively alleviated. If you are struggling to find a way through it independently, please do reach out for support.
Sarah Lane is an integrative counsellor and mindfulness teacher practicing from our Exeter centre exetercounsellingandmindfulness.com
