Depression is a common but serious mental health condition that can affect anyone, regardless of age, background, or accomplishments. It’s more than just feeling sad or down; it’s a persistent state of low mood and loss of interest that can significantly impact your thoughts, feelings, behaviors, and physical well-being (American Psychiatric Association, 2013).

How Depression Manifests in Adults

Depression can present differently in adults depending on individual experiences, personality, and coping mechanisms. It can be a constant state of low mood or come in episodes. Some common ways depression manifests in adults include:

• Persistent sadness and fatigue: Feeling constantly drained, both physically and emotionally.
• Loss of motivation and interest: Difficulty engaging in work, hobbies, or social activities that once brought joy.
• Difficulty concentrating and making decisions: Feeling mentally foggy, indecisive, and unable to focus on tasks.
• Increased irritability and anger: Experiencing heightened irritability, frustration, and a shorter fuse.
• Changes in sleep and appetite: Significant changes in sleep patterns (insomnia or oversleeping) and appetite (loss of appetite or overeating).
• Physical complaints: Unexplained physical symptoms, such as headaches, stomachaches, or muscle tension.
• Withdrawal from social activities: Isolating oneself from friends and family, avoiding social interactions.
• Substance use: Turning to alcohol or drugs as a way to cope with depression symptoms.
• Thoughts of death or suicide: Recurring thoughts of death, suicidal ideation, or suicide attempts.

It’s important to remember that depression is not a sign of weakness. It’s a medical condition that requires professional support and treatment.

Treating Depression in Adults with CBT

Cognitive Behavioral Therapy (CBT) offers a powerful framework for understanding and treating depression. CBT emphasizes the interconnectedness of thoughts, feelings, and behaviors. It posits that our thoughts have a direct impact on our emotions and actions (Beck, 1979).

In the context of depression, CBT highlights the role of negative automatic thoughts – those pessimistic and self-critical thoughts that seem to pop up involuntarily. These thoughts often distort reality, leading to a negative view of oneself, the world, and the future (Beck’s cognitive triad).

Common cognitive distortions associated with depression include:

• Overgeneralization: Drawing sweeping conclusions based on a single negative event. (e.g., “I failed this one presentation, so I’m a complete failure at my job.”)
• Mental filter: Focusing solely on the negative aspects of a situation while ignoring the positive. (e.g., “Nothing good ever happens in my life.”)
• Catastrophizing: Imagining the worst possible outcome and believing it’s inevitable. (e.g., “I’m going to lose my job, my house, and end up alone.”)
• Personalization: Blaming yourself for things that are outside of your control. (e.g., “It’s all my fault that my friend is upset with me.”)
• Black-and-white thinking: Seeing things in extremes, with no middle ground. (e.g., “If I’m not perfect, I’m a complete failure.”)

These cognitive distortions can create a self-fulfilling prophecy, leading to behaviors that reinforce feelings of depression, such as social isolation, avoidance of activities, and neglecting self-care.

CBT Techniques for Treating Depression

CBT provides a range of techniques to challenge negative thoughts, cultivate positive emotions, and promote healthy behaviors:

• Cognitive Restructuring: This involves identifying and challenging negative automatic thoughts. You learn to question the validity of these thoughts, examine the evidence for and against them, and reframe them in a more balanced and realistic way.
• Behavioral Activation: This technique focuses on increasing engagement in pleasurable and meaningful activities. Even if you don’t feel like it, taking action and participating in activities that you used to enjoy can help improve your mood and motivation.
• Problem-Solving Skills Training: Depression can make it difficult to cope with challenges and solve problems effectively. CBT helps you develop strategies to break down problems into smaller steps, brainstorm solutions, and take action to address them.
• Relaxation Techniques: Learning relaxation techniques, such as deep breathing, progressive muscle relaxation, and mindfulness meditation, can help reduce anxiety and stress, which often accompany depression.

Finding Treatment Options for Depression

If you’re an adult struggling with depression, online CBT may provide you with the tools and support you need to manage your symptoms and reach your goals.

Why Online Therapy?

Online therapy offers several benefits:

Convenience: Access therapy from the comfort of your own home.
Flexibility: Schedule sessions that fit your busy lifestyle.
Accessibility: Reach a therapist regardless of your location in Oklahoma.
Privacy: Enjoy a greater sense of privacy and confidentiality.

Ready to Connect? If you’re curious about online therapy and how it might benefit you, I invite you to schedule a free 15-minute consultation. We can discuss your needs, explore whether we’re a good fit, and answer any questions you may have.

Derek Minor, MA, Licensed Professional Counselor

Licensed to provide therapy in Oklahoma

This article is for informational purposes only and does not constitute professional medical or mental health advice. Please consult with a qualified healthcare professional for personalized guidance.

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.²

Beck, A. T. (1979). Cognitive therapy of depression. New York: Guilford Press.