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Written by Ashley Bobo, LCSW, with insights from Kara Mayer Robinson
Dealing with major depressive disorder (MDD) can be a challenging journey, but knowing what to expect can help you navigate the highs and lows. As a therapist, I often spend time educating individuals who have been recently diagnosed with MDD and discussing the course of the disorder.
Living with MDD can be characterized by unpredictability. While some individuals may only experience one episode of depression, most people face multiple episodes throughout their lives. Understanding that depression can fluctuate over time is crucial in preparing for it and developing coping strategies.
Managing the Ebb and Flow of MDD
Each day with MDD can bring different challenges. One day you may feel energized and motivated, while the next day may be a struggle just to get out of bed.
Embarking on therapy for depression marks a significant step towards healing. As you explore new techniques and approaches, you might notice gradual improvements in your mood and overall well-being. Progress can start small but accumulate into significant changes. You may find yourself experiencing better days and feeling more hopeful about the future.
It is common to have periods of improvement followed by setbacks. While setbacks can be disheartening, it is important to recognize that they are a normal part of the MDD experience. Progress with MDD often involves a series of starts and stops.
Setbacks Are a Natural Part of the Journey
Anticipate setbacks and practice self-compassion during challenging times. Recovery from depression may not follow a linear path but rather resemble a roller coaster ride or a tangled ball of yarn.
Adopting new coping mechanisms for managing depression may require a shift in your perspective and approach to yourself and your environment. It takes time to experiment with different strategies, evaluate their effectiveness, and make adjustments for the future.
Negative thinking patterns and deep-seated beliefs about oneself can contribute to the maintenance of depression and require a process of unraveling and relearning.
Fostering Resilience in the Face of Setbacks
Reflect on past experiences when you have overcome setbacks and emerged stronger. Remembering that setbacks are opportunities for growth and learning can alter your perception of setbacks.
Collaborate with your therapist to identify instances when you have felt better. Keeping a mood journal or utilizing a mood tracking app can help you recognize patterns in your mood and serve as a reminder that positive trends will resurface.
Become aware of negative thought patterns. Challenge thoughts that undermine your progress, such as self-critical questions like “What is wrong with me?” or “Why can’t I feel better?” Recognizing and changing these thought patterns is a crucial step in overcoming MDD.