8 Causes of Depression and How to Manage Symptoms

You may have thought it would never happen to you. The empty numb feeling of a sadness you can’t quite explain. Nothing sounds good anymore: not the latest movie or book, the football game, or the date you’ve been planning for a month. Your doctor told you that this three-month-long feeling is depression. But how could that be? What are the causes of depression?

8 Possible Causes of Depression

The causes of depression boil down to many factors, often combined to lead to the diagnosis of depression. More than one factor or event typically results in persistent sadness, loss of interest in things you once enjoyed, sleep and appetite changes, social withdrawal, and/or feelings of loneliness and hopelessness. When at least five of these symptoms persist for at least two weeks, daily interfering with your life, your physician may diagnose you with a type of depression.

It is common for an adult or teen to develop depression, as millions in the United States are diagnosed annually. An adult woman may break up with her husband, find herself trying to work two jobs to support her family, fall behind in bills, and face the death of her father (who had a history of depression). All of these factors (major life events, financial strain, little sleep, chronic stress, grief, and genetics) will play a role in the development of depression.

Most mental health professionals will suggest talk therapy, psychotherapy techniques, support, lifestyle changes, and possibly medication for people with depression. However, you need a personalized plan based on your causes of depression.

Though the list is not limited to only these things, the following are several possible causes of depression.

Family History

Your immediate family members and the way you grew up contribute to your risk of developing depression later in life. If you grew up with someone in your household who displayed depressed behavior (even if they were not blood related to you), you may have a higher risk of developing depression.

This is due to parents or guardians becoming emotionally distant and unable to communicate clearly with the children under their care. The children may feel neglected or experience abuse under a depressed parent. This family history sets a child up to potentially develop depression as an adult with an earlier onset and more severe symptoms of the mental condition.

Genetics and Brain Chemistry

Genetics plays a critical role in the increased risk of developing depression. Several genes influence neurotransmitters that control mood. Combined with environmental factors, genes can increase the likelihood of depression and the inability to manage stress effectively. Genetics and stress can impact brain chemistry, specifically the neurotransmitters serotonin and dopamine.

Psychotherapy, and sometimes medication, depending on the case, can help with depression due to brain chemistry imbalances. The brain’s, and therefore the body’s, incredible ability to change and adapt, known as its plasticity, means that change is possible. This can bring hope when predetermined genetics and brain chemistry are commonplace for hopelessness.

Substance Abuse

Drugs and alcohol can permanently alter brain function, varying between people. Some people overdrink and engage in substance abuse for decades, and only experience a slight impairment in cognitive function and mood.

At the same time, others can experience long-lasting problems from only imbibing in drugs a few times. There is no set amount to which drugs and alcohol will affect the neurotransmitters and the neural connections, making impulsive behavior harder to break. Alcohol and drugs change the brain structure, which can lead to negative thoughts, harmful behaviors, and severe depression.

Illness and Medications

Chronic illness and medications can increase the risk of depression. A low mood is expected if you are sick and can no longer do the activities you enjoyed or are confined to a bed. However, if you have suicidal thoughts or thoughts about harming yourself or others, seek help immediately. Some medications used for pain, inflammation, seizures, hormonal changes, and other conditions can increase your risk of developing depression and suicidal thoughts.

Speak to your physician about the risks of depression for any new medications and how your illness could place you at risk.

Trauma

Trauma affects everyone differently. Trauma can create feelings of shame, guilt, anger, sadness, and fear, as well as result in adverse physiological symptoms. These emotions and the thoughts connected to them can increase your risk of depression. Trauma impacts how you view the world and can make it hard to change perspective without professional help.

Talk therapy, Cognitive Behavioral Therapy (CBT), and psychosomatic therapy are effective methods of helping clients manage depression due to trauma and other factors.

Grief

Grief brings about deep sadness and sorrow. Long-term grief can change brain function. Between hurt, loss, the tendency to isolate, and physiological issues, many people fall into a deep depression. Complicated grief is grief that lingers for months, and possibly years, interfering with your ability to do daily activities. Grief can feel incredibly overwhelming, as there can be a multitude of emotions tangled up into one experience called grief.

Counseling through the five stages of grief helps an individual struggling to work through the loss and pain, manage depression symptoms, and adapt to the acceptance stage. Finding ways to honor the loss and discover what the world looks like without it is a major step toward healing.

Major Life Events

Although some major life events are celebratory, they can overwhelm you and trigger depression. For example, suppose you were offered a promotion in another state, one you had spent years working toward.

You buy a new house in a new state and town where your family doesn’t know anyone. The combination of the big move, isolation from friends and family, financial strain from moving, new job responsibilities, and coworkers can lead to overwhelming anxiety and depression.

Consider consulting with a counselor when faced with a major life event, whether good or bad. You can learn strategies to circumvent the emotional and mental toll.

Hormonal Changes

Hormonal changes during specific seasons in life, such as pregnancy, perimenopause, and menopause, affect the balance of neurotransmitters. Serotonin and dopamine are responsible for a happier mood and higher self-confidence. When the hormones estrogen and progesterone dip, it becomes harder to regulate emotions. You may struggle with sadness, anger, fatigue, insomnia, and physical issues.

Your physician may recommend hormone replacement therapy if you are in perimenopause or menopause. Counseling and psychosomatic therapy can help you manage the symptoms of depression.

Managing Depression Symptoms

You can manage many of your depression symptoms by incorporating lifestyle changes. Change is hard for most people, so try forming a new habit by attaching it to a good habit or routine. For example, exercise boosts mood, so consider adding a brisk twenty-minute walk to your morning routine after brushing your teeth. Brushing your teeth will remind you that it is time to work out.

As you read the list of lifestyle changes, ask yourself what good habits you can stack with new ones.

Set the tone for the day with movement Spend 10-30 minutes walking, lifting weights, or stretching tense muscles in the morning. Heart-pumping movement will release endorphins and feel-good brain chemicals.

Cut back on added sugars and ultra-processed foods Too much sugar and the chemicals found in ultra-processed foods (think packaged foods) can worsen depression symptoms.

Commit to a nightly routine for better sleep Sleep deprivation can make depression worse. Prioritize sleep by turning off devices at least two hours before bed. Create a short routine to help you wind down for sleep.

Create a short self-care routine Depression robs people of the motivation to care for themselves. They lose the energy needed to put forth the effort. If you are depressed, start small. Choose two or three things you can do to make yourself feel better and spend fifteen minutes on self-care.

This could be something as simple as a warm shower followed by a moisturizing cream. Little self-care tasks compound to make a difference in how you feel about yourself and can make larger tasks more feasible.

Spend time daily or weekly engaging in an activity you enjoy You may not have time to fully participate in a hobby or pleasurable activity, but schedule at least some time daily or weekly to boost your mood and confidence.

Lifestyle changes take time. Turn them into habits by practicing them daily.

Finding Help for Depression

The causes of depression vary for each individual which is why a customized plan for care will be most effective for healing. Call our office today to schedule an appointment with a counselor specializing in depression and how to manage the symptoms. You can get your life back. Give us a call today to get started.