December 2024- Depression
What is Depression?
Depression is a mental health condition marked by persistent sadness, loss of interest in usual activities, and a sense of hopelessness. It influences emotions, thoughts, and behaviors, often leading to challenges in daily life, such as difficulties at work, school, or in personal relationships. Depression arises from a combination of genetic, biological, psychological, and environmental influences. However, effective treatments, such as therapy, medication, and lifestyle modifications, can help individuals manage and overcome the condition.
Understanding Depression: A Guide to Recognition, Support, and Healing
Opening Up About Depression
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Opening Up About Depression 〰️
Depression can feel isolating, but opening up to loved ones is a crucial step toward healing. If you suspect you might be experiencing depression, talking about your struggles can feel daunting. It’s important to remember that you don’t have to face this alone. Even if it feels like nobody will understand, many others have gone through similar experiences.
When you’re ready to share, choose a quiet, comfortable setting where you feel safe and supported. Be honest about your feelings and describe your experiences, saying something like, “I’ve been feeling really overwhelmed and sad lately, and it’s been hard to handle on my own,” or “I think I might be dealing with depression, and I wanted to talk to you about it.” Explain how they can support you, whether it’s by listening without judgment or accompanying you to a doctor’s appointment. Let them know you are taking steps to manage your feelings by saying, “I’m planning to reach out to a therapist or doctor, but I wanted to let you know what’s going on with me.” Opening up can help build a support system as you take steps toward healing.
Supporting Someone with Depression
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Supporting Someone with Depression 〰️
If it’s someone you care about who may be struggling, approaching them with sensitivity and care is essential. Begin by choosing a private and relaxed time to talk. Express your concern using “I” statements, such as, “I’ve noticed you seem down lately, and I’m worried about you,” or “You’ve seemed overwhelmed, and I wanted to check in.” Be a supportive listener without trying to “fix” their problems—sometimes, simply being heard can make a big difference.
Encourage them to seek professional help, reassuring them that it’s okay to reach out to a therapist or doctor. Offer assistance, such as helping them find a professional or providing transportation to appointments. Remind them they’re not alone by offering unwavering support: “I’m here for you, no matter what.” Taking this thoughtful approach can make a meaningful impact on their journey to healing.
Supporting loved ones with depression
Be a supportive listener without trying to “fix” their problems—
The Path to a Diagnosis and Treatment
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The Path to a Diagnosis and Treatment 〰️
A mental health professional will typically conduct a comprehensive evaluation to diagnose depression. This process includes exploring personal and family history, using standardized screening tools to assess symptom severity, and conducting in-depth interviews to understand triggers and stressors. Once the evaluation is complete, the professional will confirm or rule out a diagnosis of depression, identify its type, and explain contributing factors or co-occurring conditions such as anxiety or substance use disorders.
Photo by Nick Fewings on Unsplash
A treatment plan is then developed and may include options such as:
- Medication: Antidepressants prescribed by a psychiatrist or primary care provider.
- Therapy: Cognitive-behavioral therapy (CBT), interpersonal therapy, or other evidence-based approaches.
- Lifestyle Adjustments: Recommendations for improving sleep, exercise, and stress management.
- Support Systems: Suggestions for joining support groups or involving family and friends.
Regular follow-ups are essential to monitor progress and adjust treatments as needed. It may take time to find the most effective approach, so patience is key. If you or someone you know experiences thoughts of self-harm or suicide, seek immediate help by contacting a crisis hotline like the Suicide & Crisis Lifeline (988 in the U.S.) or visiting an emergency room.
Supporting a Child with Depression
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Supporting a Child with Depression 〰️
When supporting a child with depression, it’s natural to feel cautious, but tiptoeing around the issue may not be the best approach. Foster open communication by creating a safe, judgment-free space where they feel comfortable sharing their feelings. Maintain routine and structure to provide a sense of stability. Show empathy rather than pity—empathy validates their struggles, while pity might make them feel more isolated.
Photo by Fabian Centeno on Unsplash
Encourage small wins by celebrating their accomplishments, no matter how minor, as this helps build confidence and highlights progress. Stay involved by participating in activities they enjoy or spending quality time together, reinforcing your support without being intrusive. Striking a balance between sensitivity and normalcy empowers your child while helping them feel supported.
Final Thoughts
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Final Thoughts 〰️
Depression can feel like an uphill battle, but recognizing its impact and taking proactive steps can lead to meaningful progress. Whether you’re the one struggling or supporting someone else, open communication, professional help, and patience are vital components of the healing journey. Remember, depression is treatable, and reaching out for support is a courageous and essential step toward a healthier, brighter future.
Photo by Akshay Nanavati on Unsplash
Behind the Holiday Cheer: Grappling with Grief and Seasonal Depression
By: Chad Juniper
Amidst the dazzling Christmas lights painting the world in vibrant reds, greens, and golds, some find that these lights only illuminate the shadows of their own struggles. While festive music and laughter reverberate through the cold, frost-covered streets, a quieter battle unfolds - a battle against depression.
Although this seasonal depression isn't confined to the holiday season, the months of November and December can often intensify these challenges. Often referred to as SAD (Seasonal Affective Disorder), seasonal depression is a type of depression triggered by seasonal changes. In these final months of the year, SAD is frequently linked to reduced sunlight exposure caused by the shift brought on by daylight savings time, along with changes in weather. Beyond these physiological factors, there’s also the emotional weight of end-of-year pressures and anxieties. Many people feel burdened with loneliness that can surface during the holiday season, financial strain from gift-giving, the stress of navigating family dynamics, and the societal expectation to embody joy and cheer.
With this rise in depression during these fall and winter months, it should not surprise you that suicide rates go up as well. Many news outlets and articles often make this claim. However, the reality is more complex than it seems. Holiday related depression, while complex and different for everyone, is treatable and does not necessarily lead to increases in suicide as we are sometimes led to believe.
For me to further discuss this concept of seasonal depression, it’s imperative that I share my own relationship with it.
Photo by Annie Spratt on Unsplash
My Relationship with Depression
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My Relationship with Depression -
When I was eight years old, my mother passed away. The loss at such a young age brought with it a flood of struggles, both external and internal, that I still grapple with today. While I said goodbye to my mother, I was introduced to emotions I couldn’t have comprehended as a second grader. With the benefit of hindsight, I can now call those experiences what they were, which is depression and anxiety. Like a snake eating its own tail, these thoughts would spiral endlessly in my brain with no clear end in sight.
I would become anxious that everyone I loved would die. The thought of everyone I loved dying would leave me depressed for days on end. My productivity would stumble, with my grades taking the blunt of the beating. I would become anxious that I'm not doing enough and that I’m letting my family down. By letting my family down, I’m letting my mom down. I would tell myself ‘I’m a failure.’
I can never forget the day my mother passed—it was Easter Sunday. That holiday, which should have been a time of joy, became a painful reminder of what I had lost. As a child, I would reluctantly attend these family dinners, go to church, and participate in the Easter egg hunts, but I was never truly present in those moments… my mind would drift, consumed by anger and bitterness toward the world for what it had put me through—what it had taken from me.
Am I here?
“I was never truly present in those moments… my mind would drift, consumed by anger and bitterness toward the world for what it had put me through—what it had taken from me.”
Why do all the other kids I know get to have this holiday with their mom and dad? Even before my mom passed, I didn’t get to experience a “traditional” family dynamic because of my parents’ strained relationship. Why did I find myself missing things I never even had in the first place?
With Easter falling between March 22nd and April 25th, the season was further complicated by Mother’s Day just weeks later in early May. From third grade to seventh grade, spring became this season of hardship—this insurmountable stretch of months filled with reminders of loss and loneliness.
The challenges didn’t stop with the spring holidays. The looming end of the school year brought its own struggles. I was never the kind of kid to hang out with friends over the summer, and the thought of losing touch with them filled me with dread. At times, the anxiety took a darker, more existential turn—I feared my friends might forget about me, or worse, that something terrible would happen to them before I saw them again.
It was only after years of therapy that I understood this behavior as “negative thought loops”—unproductive, self-critical patterns that distort your reality. Losing a mother is something you never truly “get over,” but my childhood wasn’t all bad. As I grew older, I learned to carry the weight of that grief more effectively. Weekly meetings with my school counselors, creating silly videos and writing stories with friends, and reading comic books were my safe spaces - long before I understood the comfort they were providing me.
I grew more comfortable with my new normal. While I didn’t have the traditional family structure I once longed for, I was still surrounded by amazing people who cared deeply about me. At the time, I didn’t fully understand it, but my dad was quietly navigating his own grief. Despite his struggles, he remained an incredible father, however, because of his silent battle, I found much of my solace in my grandparents.
With my dad working night shifts, I often spent my evenings at my grandparents' house. They had always been a central part of my life, but after the loss of my mom, their presence became even more crucial. I can still vividly recall their efforts to comfort me during those difficult times. That first Christmas without my mom stands out in my memory. They surrounded me with love—gifting me heartfelt presents, sharing cherished photos of my mom, and offering prayers in her honor. For my grandmother, my loss became an opportunity to strengthen my faith—an effort that had mixed results. My grandfather, on the other hand, saw it as a chance to strengthen me.
Despite being tough-as-nails—a former veteran with old-fashioned values—his rough exterior masked a heart of gold. Beneath the gruffness was a man who always put his family first, someone who exuded love for those around him, even if he preferred to act otherwise. He was the first to yell at me when I broke one of his clocks playing basketball inside the house (definitely not my best idea), but also the first to stand up for me when my dad's punishment felt too harsh.
“a man who always put his family first”
In a lot of ways, my grandfather was a walking contradiction, but in the best way possible. I’ve always believed that you are a product of your environment, and you’re a product of the people you surround yourself with. I’m so incredibly lucky I was supported by someone like him during one of the darkest periods of my life. Through him, my grandmother, and my father, I found the strength to grow into the kind of person I believe my mom would be proud of.
Imagine my pain when, 12 years later, my grandfather passed away. Despite all the progress I had made, the original feelings of loss and despair came rushing back, overwhelming me once again. The situation was made even harder by the task I was given: creating the tribute video for his service.
For days, my bedroom floor was covered with snapshots of his life—images of everything he loved and stood for, pieces of his story spread out before me. It was a double-edged sword. On one hand, I felt honored to do one last thing for my grandfather, a final tribute to the man who had given me so much. But on the other hand, it amplified my grief in ways I hadn’t anticipated. He passed away in late September of 2022, and before I could fully process that loss, life kept moving. Mid-terms loomed, and as soon as they ended, the holiday season was upon me.
I had confined myself to my room for the better part of two months, doing everything I could to avoid seeing friends. I didn’t have the energy to be social, let alone pretend that everything was normal. Each day felt like a battle I was losing on every front—I struggled at work, in my relationship, and at school. Home became my cocoon, a place where I could retreat and shut out the world. That was it. At the time, it felt like that was all life would ever be. I would never be more than that little kid scared of death. I would never be more than a loser consumed by loss.
As time passed, more rational ways of thinking gradually returned. Life, once again, began to feel like more than just grief. Yet, every year from September to January, those same feelings of defeat and loss resurface. Christmas will never feel the same without my grandfather, just as Easter will never feel the same without my mother. Even when I try to set those personal losses aside, there’s an undeniable undercurrent to the holidays that makes celebrating feel bittersweet, if not entirely wrong.
The Christmas Myth
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The Christmas Myth 〰️
Alone for the holidays
During these times, I believed that the holidays marked the highest suicide rates, a narrative I believed without question. I justified my bitterness toward the season by clinging to this myth, thinking that my pain was more understandable in the context of a world that was also grieving during this time. I believed the holidays were nothing more than a ploy for capitalistic gain—a season designed to empty wallets rather than spread cheer. I believed the holidays were a time of deep hardship for everyone, and we as a society just ignored them. Yet, this mindset didn’t help me cope—it worsened my mental health. I was feeding into a culture of cynicism and oversimplification, where the holiday season was reduced to just a trigger for deeper despair.
There’s a certain level of media sensationalism when this suicide statistic is thrown around. It’s easier to generalize, lumping everyone struggling with depression under the same umbrella, than to acknowledge that depression does not always equate to suicidal thoughts. While the holiday season may indeed amplify depressive feelings for some, there is no concrete evidence to support the widely held belief that December experiences the highest suicide rates of the year.
The Annenberg Public Policy Center (APPC) conducted a study examining how the media links suicide with the holiday season and the influence this connection has on public perception. After analyzing two decades of news coverage, Dan Romer, the research director of APPC, explained: “The holiday season is undoubtedly a difficult time of year for some. We see news stories, health features, and advice columns on seasonal affective disorder and the holiday blues. We see the reemergence of holiday movies like It’s a Wonderful Life, and the media and many individuals reflect on the past year, contemplating what has been lost. But people are incorrect to conclude that the fraught nature of the season results in an increase in suicide.”
In fact, the APPC’s research reveals that December has had the lowest average number of suicides per day in the United States over the past twenty years. Despite this, the majority of news outlets during that same period perpetuated the belief that suicide rates increase during the holidays, rather than debunking the myth. By reinforcing this false narrative, media coverage risks contributing to the phenomenon of suicide contagion—a very real issue for individuals struggling with depression. According to ReportingOnSuicide.org, over 100 studies worldwide have confirmed that this risk of contagion is both significant and concerning.
Embracing The Complexity of the Holidays
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Embracing The Complexity of the Holidays 〰️
It’s important, both as media content creators and as individuals, to respect that the holiday season can be incredibly challenging for those dealing with depression. Financial struggles, family dynamics, societal expectations, and grief can all feel magnified during this time. Yet the season also holds opportunities for connection, love, and joy. Whether or not your family celebrates, this time of year is often filled with reflection and emotion.
For me, the holidays will always be complicated, marked by the loss of my mother and grandfather, two of the most important figures in my life. But I’ve come to realize that their absence doesn’t diminish the love they gave me. It’s a disservice to their memory to allow their loss to cast a shadow over the love they had for not only me, but for life itself. The true way for me to honor them, is to carry that love with me as I navigate each holiday season, finding comfort in shared memories and the people around me. I’ve learned that it’s okay to feel the way I feel, that it’s okay to seek help, and that it’s okay to be honest about my struggles—especially during a time when many feel the weight of the world on their shoulders.
As we head into the holiday season, remember that it’s okay to share your experiences, seek support, and honor your feelings, no matter what they may be. You don’t have to carry the weight of this season alone.
*If you or anyone you know is struggling with suicidal thoughts, know that help is available. You can call or text The Suicide & Crisis Lifeline at 988 or visit 988lifeline.org for support. You are not alone, and there are people who care and want to help.
RESOURCEShttps://www.asc.upenn.edu/news-events/news/suicides-dont-spike-around-holiday-season-americans-think-they-do#:~:text=In%20the%20course%20of%20developing,any%20other%20time%20of%20year.%E2%80%9Dhttps://reportingonsuicide.org/recommendations/#important
It’s For Everyone…
“Everybody can be great, because anybody can serve. You don’t have to have a college degree to serve. You don’t have to make your subject and your verb agree to serve. You don’t have to know the second theory of thermodynamics in physics to serve. You only need a heart full of grace. A soul generated by love.” -Martin Luther King, Jr.
The Mental Health Benefits of Helping Others: How Altruism Improves Well-Being
Helping others and volunteering can significantly enhance mental health through psychological, social, and biological mechanisms. On a psychological level, assisting others fosters a sense of purpose and accomplishment, which combats feelings of hopelessness or depression. Engaging in purposeful activities boosts self-worth and life satisfaction. Additionally, acts of kindness stimulate the brain’s reward system, releasing dopamine, a chemical often referred to as the “helper’s high,” which leads to feelings of joy and contentment. Helping others can also reduce stress by shifting attention away from personal worries and breaking negative thought patterns. Socially, volunteering enhances a sense of connection and community, which are essential for mental well-being. Building relationships through acts of service can reduce loneliness and isolation, factors often linked to anxiety and depression. It also expands social networks, creating a mutual support system that promotes resilience in challenging times.
Biologically, altruistic behavior has been shown to lower cortisol levels, reducing stress and improving overall health. Kindness also triggers the release of oxytocin, the “love hormone,” which promotes emotional bonding and well-being. Furthermore, engaging in helping behaviors can stimulate cognitive processes such as empathy, problem-solving, and decision-making, which support brain health and may delay cognitive decline in older adults. Neuroscientific studies using functional MRI have demonstrated that helping others activates brain regions associated with pleasure, such as the ventral striatum and the medial prefrontal cortex, reinforcing the idea that altruism is deeply rewarding. The evolutionary perspective suggests that humans are wired for cooperation and community-building, which historically increased survival chances and explains the innate satisfaction derived from helping others.
According to the PERMA model of positive psychology—focusing on Positive Emotions, Engagement, Relationships, Meaning, and Accomplishments—helping others enhances all five pillars, leading to improved mental health and well-being. Volunteering even a few hours a week can result in measurable improvements in mood and stress levels. Acts of kindness, whether formal (through organizations) or informal (helping a friend), offer similar benefits, and consistency is key to building long-term mental health resilience. By engaging in altruistic acts, individuals create a ripple effect of positivity that benefits not only the recipient but also their own emotional and psychological well-being.
Sources:Konrath, S., & Brown, S. (2012). The Effects of Giving on Givers. *International Journal of Behavioral Medicine*, 19(3), 282-290. https://doi.org/10.1007/s12529-011-9206-3 Post, S. G. (2005). Altruism, Happiness, and Health: It’s Good to Be Good. *International Journal of Behavioral Medicine*, 12(2), 66-77. https://doi.org/10.1207/s15327558ijbm1202_4 Layous, K., & Lyubomirsky, S. (2014). The How, Why, What, When, and Who of Happiness: Mechanisms Underlying the Success of Positive Activity Interventions. *Positive Psychology in Practice*, 131-149. Poulin, M. J., et al. (2013). Giving to Others and the Association Between Stress and Mortality. *American Journal of Public Health*, 103(9), 1649-1655. https://doi.org/10.2105/AJPH.2012.300876 . Steger, M. F., & Kashdan, T. B. (2009). Depression and Everyday Social Activity, Belonging, and Well-Being. *Journal of Counseling Psychology*, 56(2), 289–300. https://doi.org/10.1037/a0015416Real People, Real Stories, Real Experiences
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Real People, Real Stories, Real Experiences 〰️
“Every time we sit down to dinner as a family at our house, we recite a simple prayer my oldest daughter was taught in first grade: “Give us grateful hearts for the wonderful mercies shown to us; make us mindful of the needs of others; bless this food to our use and us to the service of others.” They are simple but powerful words, and every time we speak them, I feel a renewed sense of resolve to try and use my life for purposes larger than myself. It is, ultimately, why we are all here - to act in service to one another. Volunteering is an act of love, benefitting both the giver and receiver. Programs big or small, organized events or personal chance interactions - every encounter reinforces the threads of humanity between us. Volunteer. Do what makes you sparkle for the benefit of someone else. Connect. No act done in service to others is ever wasted.”
“Volunteering your time and energy is such a fantastic way to give back to your community. There’s nothing more noble than giving your precious free time and extra energy to something that helps those in need. Whether it’s helping at a local Humane Society, cleaning your local park, or helping mentor youth who might not have someone in their life to fill that role, there are so many ways to make a positive and lasting impact. Even the smallest act can have a big impact on someone’s life. There are always opportunities to help, just find something that makes you feel good!”
“I like to volunteer because I get to meet new people who are doing good in the community. When we all work together, our community becomes stronger. We have to help each other!
Another reason I volunteer is because it brings me great joy! I always leave happier than when I arrived.”
Lasting Impressions
Depression, whether seasonal or persistent, is a complex and deeply personal experience. Yet, it is also a shared human struggle that can be met with understanding, compassion, and hope. Recognizing depression’s signs, seeking support, and embracing therapeutic options can lead to healing and resilience. Opening up, whether to loved ones or a professional, is a courageous step that breaks the silence surrounding mental health and paves the way to recovery.
For those who find the holiday season especially challenging, know that you are not alone. While this time of year can amplify feelings of sadness or loss, it also holds opportunities for connection and renewal. Volunteering, reaching out, and finding moments of gratitude can shift the narrative, allowing us to navigate the season with grace and purpose. Remember, the act of caring—for yourself and for others—has the power to transform even the darkest moments into a source of light.
As you move forward, carry the reminder that healing is not linear, but every step counts. Depression may feel overwhelming, but with time, support, and patience, a brighter future is within reach. Let’s continue to spread awareness, dismantle stigma, and foster a world where mental health is prioritized. Together, we can create a culture of hope and understanding, one step at a time.
If you or someone you know is struggling, help is available. Reach out to a trusted friend, a therapist, or resources like the Suicide & Crisis Lifeline at 988. You are not alone—there is always a path toward healing.
You matter!