Depression: A quick overview

Depression, to me, feels like a heaviness that dims everything—it can quietly drain joy, motivation, and connection. It often walks hand in hand with anxiety, which adds a layer of restlessness and fear of what’s next. Together, they can make life feel overwhelming, but with compassion, support, and small daily steps, it's possible to find light again. (3.5.25.)

Depression is:
A fog that dims your inner light but does not distinguish the whole flame. It dulls joy, narrows focus, and makes the heart heavy. And yet it doesn’t define who I am.

Depression symptoms are:
Depression can show up in many ways, including persistent sadness or irritability, loss of interest in things you once enjoyed, noticeable changes in appetite or weight, sleep disturbances, low energy or fatigue, restlessness or slowed movement, feelings of worthlessness or guilt, difficulty concentrating or making decisions, and even thoughts of death or suicide.

Depression is caused by:

Depression can touch anyone, no matter how perfect their life may look on the outside, because it often stems from a mix of brain chemistry, family history, personality traits, and the weight of difficult life experiences.

My depressive voice thinks in black-and-white (absolutist thinking):
If it’s not a success, it’s a failure. If I’m not happy, I must be broken. But life is painted in soft gradients, not harsh contrasts.

Depression exaggerates what is bad using these words:
Never, always, everything, nothing, bad, can’t, hopeless, ruined, pointless, broken, worst, doomed, failure, over, too late, no time.

It’s not easy reframing how I think and feel when depressed—what I can do is aim to be neutral:
“It’s not all bad.” → “I feel low about this one thing.” → “This moment doesn’t define my entire day.”

Depression: how I feel in this one moment won’t affect how I feel in general:
I remind myself not to trust the mind’s stories when I’m down—“It’s so bad,” “You can’t do it,” “You’re a failure”—they’re feelings not facts and everything is evolving —move with life.

Depression can lead to anxiety as:
The hopelessness of depression can spark a frantic need to control or escape, which spirals into anxiety’s anxious grasp for certainty and safety.

Neutralizing negative thoughts sounds like:
“I can’t do anything” → “I can take one small step.”
“I’m failing” → “I’m learning something hard right now.”

Anxious thoughts can tire me out because:
They don’t stop spinning—I overthink, seek control, and don’t like uncertainty. My mind says, “Plan everything or else,” and I forget I can pause.

The antidote to anxiety is:
Radical acceptance. I don’t need a perfect map—just the courage to take the next messy step.

Perfection and anxiety are like tea and milk—they go together perfectly because:
The desire to get it “just right” fuels the fear of getting it “all wrong”—but tea still soothes, even if it’s not brewed perfectly.

A powerful affirmation for anxiety is:
“I release the need to control everything—I take the next best step.”

A powerful affirmation for depression is:
“My feelings are not facts. I am still worthy, still loved, still whole—even on low days.”

Get perspective when depressed by:
Zooming out: this one hard moment lets me see it’s a dot in the story of my life. I gently ask, “What might I be missing right now?”

See the big picture/goal/intention:
What lights me up? I focus on one value or dream—a reason to rise and shine each morning.

When I don’t achieve something, here’s a kind supportive phrase I can tell myself:
“It’s ok—I tried, and I’m still growing. Setbacks aren’t the opposite of progress, they’re part of it.”

Seeking authentic connection is key—do this by:
Bravely reaching out. Join a circle, attend a workshop, send the first message—let yourself be seen in small, safe ways.

Freud said depression is:
Anger turned inward—grief that hasn’t found a voice.

Jung said depression is:
A woman in black knocking at the door; if we let her in, she becomes our teacher.

Gabor Maté said depression is:
A wise adaptation—a response to overwhelming pain, signaling unmet needs and lost connection with the self.

To get grounded in the now and remember myself when lost in thoughts, I:
Take one conscious breath, place a hand on my chest, feel my feet on the ground—“I am here. I move towards…”

Movement and flow help with depression because:
When I move without judgment, I release trapped emotion, and invite lightness and motion.

I am strong and connected to Source Energy. I am infinite and unconditional love, and I see this daily in:
A moment of beauty—a bird’s song, a kind word, my baby’s laugh—signs that love is always there if only I look for it and savour it.

My productivity doesn’t define me, but I can go for easy wins each day by:
Doing one thing that aligns with my heart, no matter how small—drink water intentionally, breathe deeply, write heartfelt words.

Simple success is pushing myself 1% outside my comfort zone each day:
This quiet stretch rewires belief—I build trust in myself with each micro-brave act.

To help ease out of depression, try gently speaking to yourself with words like:
I hope, I can, I move towards, I love, I trust, I allow, I breathe through this, I choose peace, I am learning, I am healing, I’m still here, and I believe change is possible

Each day, look for beauty and micro joys—those quiet comforts that carry you through:
a show that makes you laugh, a painting that moves you, a poem that feels like a hug, an uplifting Bible verse, or even a single word that reignites your spark and reminds you that simply being here is something beautiful.

Find joy again. Book a free 30-minute therapy consult here