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Many Forms of Depression & 25 Tips for Recovery

Dr. Dawn-Elise Snipes PhD, LPC-MHSP, LMHC
AllCEUs Counselor Continuing Education

Symptoms of the Flu
– Fever or feeling feverish/chills, sweats
– Cough, chest discomfort
– Sore throat
– Runny or stuffy nose, sinus congestion
– Muscle or body aches
– Headaches
– Exhaustion
– Vomiting and diarrhea
– Major Depressive Disorder (including w/psychotic features)
– Persistent Depressive Disorder (High Functioning Depression)
– Postpartum Depression
– Premenstrual Dysphoric Disorder
– Depression in Early Recovery From Addiction
– Bipolar Depression
– Seasonal Affective Disorder
– Grief
– Situational Depression (not including grief)
– Depression due to a general medical condition (autoimmune issues, stroke, heart disease, dementia…)
PACER Effects
– Depression can:
– Physical Health
– Alter sleep → Causing changes in circadian rhythms which further alter the balance and timing of neurotransmitter release.
– Alter appetite → poor nutrition
– Increase consumption of stimulants to cope with fatigue
– Cause fatigue, lethargy
– Interfere with ability to work
– Interfere with activities of daily living

PACER Effects
– Depression can impact:
– Affect
– Increase feelings of guilt and worthlessness, compounding the depression
– Lack of interest in things you used to enjoy
– Cognition
– Make concentration difficult
– Alter self esteem due to internal (and external) criticism
– Increase attention to negative stimuli and thoughts
– Self harm or suicidal thoughts
– Environment
– Staying inside (often in the dark and/or in bed)
– Disorganization

PACER Effects
– Depression can impact:
– Relationships
– Attachment difficulties
– Consistency: Withdrawal
– Responsiveness: Inability to be emotionally available
– Attention
– Validation:
– Empathy: Irritability
– Support
PACER Interventions
– Physical
– Hydrate
– Good nutrition
– Breathe
– Move
– Rebalance circadian rhythms: Maintain a schedule, light therapy, sleep hygiene
– Rule out or address thyroid or gonadal hormone imbalances, vitamin deficiencies, autoimmune and cardiovascular issues
– Pace yourself
PACER Interventions
– Affective
– Add in the happy for 10 minutes 2x per day
– Develop distress tolerance skills: CATS
– Comparisons
– Activities
– Thoughts
– Sensations

PACER Interventions
– Cognitive
– Identify and address core beliefs that are contributing to you feeling hopeless, helpless, and unsafe
– Use reasoning that is focused on facts and probability
– Focus on the positive for 20 minutes a day
– Practice mindfulness to tame “monkey mind”
– Identify what parts of the situation are within your control
– When you are having a bad moment, accept it nonjudgmentally, explore the reason and ask yourself “What can I do to improve the next moment?”

PACER Interventions
– Environmental
– Make it bright during the day and dark at night
– Get dressed
– Get out of the bedroom (preferably the house)
– Essential Oils
– Linalool: Lavender, Cinnamon, Basil
– Geraniol: Citronella, geranium, rose oil, rose geranium
– Limonene: Citrus fruits (d-limonene cleaner), bergamot
– Others: Peppermint, rosemary, pine, clary sage
– *bolded oils also help with inflammation
PACER Interventions
– Relational
– Help loved ones understand what is going on and how they can help and encourage you
– Don’t ASSume you “know” how others are thinking or feeling about you
– Get Support
– Ask yourself what you would do for someone else who was having this problem.
– THINK before you speak
– True
– Helpful
– Inspiring
– Necessary
– Kind
– Contribute