DiscoverCounselor Toolbox PodcastMany Forms of Depression and 25 Tips for Recovery
Many Forms of Depression and 25 Tips for Recovery

Many Forms of Depression and 25 Tips for Recovery

Update: 2020-10-141


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









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Many Forms of Depression and 25 Tips for Recovery

Many Forms of Depression and 25 Tips for Recovery

Charles Snipes