Jessica N Craig | Counselor

Is it normal to feel depressed?

October 4, 2020 JESSICA'S LATEST

Is it normal to feel depressed?

The short answer is “YES”. People go through depression for many different reasons.

In the counseling world we use a term, when appropriate, called situational depression. Situational depression is a short-term form of depression that typically happens after a traumatic or life-changing event that affects your everyday living. It could be a marriage ending, the death of a loved one, the loss of a job, or an unexpected illness. These are all common times when sadness happens… and this is normal.

But this doesn’t mean that you have to live with it.

Do you have a hard time feeling “happy”? Most of us do from time to time. You’ve felt this way for a while… but there is plenty of happiness left.

You might be depressed. The good news is… it’s not uncommon.

Let’s be real, depression affects over 16 million people in the US each year. But who likes to feel like this? No one!

Before you head off to the drug store to pick up depression medications… I highly recommend giving counseling a try.

Depression is a complex illness, that affects multiple systems in your body and as counselors we understand what you are going through.

When depression goes untreated it starts affecting multiple areas of your life. Depression can manifest itself in many different ways. Do you ever experience any of these?

• Trouble concentrating
• Fatigue
• Feelings of guilt
• Pessimism and hopelessness
• Insomnia or sleeping too much
• Restlessness
• Loss of interest in things once pleasurable
• Overeating or appetite loss
• Persistent sad, anxious, or “empty” feelings

An approach to working with depression

Most people who struggle with depression think that they have nothing to look forward to in life.

But somewhere deep down they know that really isn’t true.

That’s where a counselor or therapist comes in. We help show people the light at the end of the tunnel. As a counselor, I challenge depression utilizing Cognitive Behavioral Therapy (CBT). CBT has the highest success rate as an evidence-based model used to treat depression. It is also considered a brief therapy option. In very simple terms, CBT should be effective in a short amount of time.

The interventions in CBT help you find hope again by reframing destructive thoughts. Those thoughts will be replaced with statements that are real and true. Your negative thoughts are not the only areas targeted however. In CBT there is a component where you work to get your behaviors back on track too. Remember all those things you used to enjoy doing? Those things that made you smile?

If you are struggling with thoughts about wanting to harm yourself or someone else, please call 911 or visit your local emergency room.

Finding a counselor in your area is easier than you may think. I highly recommend visiting Psychology Today to find a counselor who specializes in depression in your area. You can also specify if you would prefer a counselor who utilizes Cognitive Behavioral Therapy to filter your matches.

Is this anxiety?

June 24, 2019 JESSICA'S LATEST

Does your mind race with worries or fears?

Anxiety is that uneasy feeling that creeps in and tells us to worry, while crippling us in our everyday living. It is one of the top reasons my practice phone rings.

Whether it is an adult whose anxiety is causing a disruption in their workplace or relationships, or a parent who doesn’t know how else to manage their child’s social or academic worries. Anxiety disorders plague 40 million adults a year in the US. Anxiety happens. Everyone feels anxious from time to time – it’s human nature, but it doesn’t have to be your constant reality.

Many people have the impression that counseling is coming into an office, unloading how you feel to your counselor, and feeling better at the end.

I don’t believe that.

Don’t get me wrong… there is listening. However, counselors believe that the only way to truly overcome the anxiety you’re feeling on a day to day basis is to have goals.

How do I know if I have anxiety?

Here are some symptoms of anxiety that have been reported:

• Panic, fear, and uneasiness
• Confusion
• Sleep problems
• Not being able to stay calm and still
• Cold, sweaty, numb or tingling hands or feet
• Shortness of breath
• Difficulty concentrating
• Heart palpitations
• Dry mouth
• Nausea or digestion problems
• Tense muscles
• Dizziness

Most people don’t experience all of these symptoms, but let’s face it…

Do you want to live with any of these at all? If the answer is no, make it a priority today to schedule an appointment with a counselor to discuss your concerns.

An approach to anxiety treatment

Anxiety counseling consists of learning the origin of the emotional response and how to resolve it.

I highly recommend Cognitive Behavioral Therapy (CBT) to tackle anxiety. CBT is the top evidence-based treatment for anxiety. It is considered a short-term approach, which means if you’re utilizing the tools, you shouldn’t be in counseling for very long.

The process begins with exploring your irrational thoughts and beliefs. By challenging and debunking these irrational thoughts you become less anxious.

But to be perfectly honest…

Our mind can and will still try to play tricks on us, even after debunking these thoughts. This is where the developing of effective coping skills comes in.

During this crucial step, a counselor will guide you through identifying replacement behaviors that you can use when feeling anxious. These will help you calm down so you don’t reinforce, or build on the anxiety you are feeling.

If you are struggling with thoughts about wanting to harm yourself or someone else, please call 911 or visit your local emergency room.

Finding a counselor in your area is easier than you may think. I highly recommend visiting Psychology Today to find a counselor in your area who specializes in depression. You can also specify if you would prefer a counselor who utilizes Cognitive Behavioral Therapy to filter your matches.