Understanding Depression: More Than Just Feeling Sad
Published: [Date] | Category: Depression & Mood | Reading Time: 5 minutes
“Just think positive.” If you’ve experienced depression, you’ve heard this unhelpful advice. Depression is far more complex than sadness, and understanding its true nature is the first step toward effective treatment.
Depression vs. Sadness
Sadness is temporary, connected to specific events, and doesn’t completely interfere with daily life.
Depression includes persistent low mood lasting weeks or months, loss of interest in activities you once enjoyed, significant changes in sleep/appetite/energy, and difficulty concentrating.
The Thinking Patterns of Depression
Depression creates a filter that makes negative thoughts feel more true. Common patterns include:
Mental Filter: Focusing only on negatives while ignoring positives
All-or-Nothing: “I’m either perfect or a complete failure”
Personalisation: “The party was boring because I was there”
Minimising Positives: “That compliment didn’t mean anything”
Emotional Reasoning: “I feel worthless, therefore I am worthless”
The Activity-Mood Cycle
Depression’s cruellest trick is removing motivation to do things that might help. This creates:
Depression → Less activity → More depression → Even less activity
How CBT Helps
1. Challenge Negative Thoughts
- What evidence supports/contradicts this thought?
- Would I say this to a good friend?
- What’s a more balanced view?
2. Behavioural Experiments
Test predictions like “No one wants to spend time with me” by reaching out to a friend.
3. Activity Scheduling
Plan activities that provide achievement, pleasure, or connection. Start small – even making tea or stepping outside counts.
The Physical Reality
Depression has real physical effects: sleep changes, appetite changes, energy depletion, and unexplained aches. It’s not “all in your head.”
Depression on the Isle of Man
Challenges: Seasonal light changes, smaller social circles, limited specialist services
Opportunities: Strong community connections, beautiful natural environments, quieter pace of life
Common Myths Debunked
- Depression is NOT a sign of weakness
- You CAN’T just “snap out of it”
- Medication is NOT the only treatment (CBT is equally effective)
- Talking about it does NOT make it worse
When to Seek Help
Consider professional support if:
- Symptoms persist over two weeks
- Depression interferes with daily life
- You have thoughts of self-harm
- Self-help isn’t providing relief
Hope and Recovery
Depression is treatable. CBT helps by teaching you to recognise unhelpful thinking patterns, developing practical symptom management skills, and building strategies to prevent relapse.
Depression might feel permanent, but it’s not. With the right tools and professional support, you can develop a healthier relationship with your thoughts and feelings.
Remember: Seeking help isn’t giving up – it’s taking the first brave step toward feeling better.
If you’re struggling with depression or persistent low mood, professional CBT can provide personalised support for your recovery journey.
Contact Information:
- Free 15-minute consultation available
- BABCP Accredited CBT Therapist
- Located in Douglas, Isle of Man
- In-person and online sessions available
In a crisis? Contact Samaritans: 116 123 (free, 24/7)