Depression: When the World Looks Gray by Robyn Tamanaha, LMFT
During a depressive episode, the way the world looks can be altered. It’s as if the individual is looking at their surroundings through sunglasses. The sadder the mood, the darker the lens.
When looking around, the individual may notice that some things are more prominent than others, whether it be an expression on a strangers face who just seems unhappy, a person sitting by themselves on a bench sparks the reminder of loneliness, an older individual in the store sparks the thought of how short life is, or a person struggling with something brings about the thought of suffering. It’s as if there’s a spotlight on specific things that solidify the intensity of the sadness the individual is feeling.
This experience is a slippery slope because focusing on the negatives, or possibility of it in the environment, can take over and consume the individual to the point where the sadness level increases. The longer an individual is in this headspace, the more impactful it can be and can lead the individual to lose motivation for the rest of their day, week, or future.
Things to Consider:
The emotion you feel can drive your thoughts and what you focus on. The automatic thing to do is notice what fits into what you’re feeling. In cognitive behavioral therapy, this is called zooming in on the negative. A way to combat this is to pause and see if there are any positive things that may have gone unnoticed.
There can always be evidence for both the positive and negative; you get to choose which one you focus on and give the power to.
Is there something you can do in the moment so that you don’t sink deeper into sadness? Watching a lighthearted television show or a movie you liked as a child that brings up happy, carefree feelings. Listening to an upbeat song and humming along or singing along to the lyrics. Talking with a supportive friend or loved one.
Maybe you’ve tried the things to consider above and it hasn’t worked. Or, you’d like assistance. The most efficient way to work through this is with a mental health professional who can explore the specific thoughts and feelings you’re experiencing and create a treatment plan so that this doesn’t impact you as much as it is right now. Hang in there and reach out, that’s what we’re here for.
You don’t have to do this alone. I specialize in depression and bipolar disorder. If you are interested in receiving therapy with me, let’s schedule a free 15-minute phone consultation.
I provide video therapy to people who live in California. My office is located in Irvine, which is near Newport Beach, Orange, Fountain Valley, Costa Mesa, Anaheim, Huntington Beach, Mission Viejo, Laguna Niguel, Aliso Viejo, Laguna Hills, Tustin, Seal Beach, and beyond. I work with anxiety, depression, bipolar disorder, and Asian American & Pacific Islanders.
Disclaimer: This information is being provided to you for educational and informational purposes only. The topics being discussed are meant as a self-help tool for you own use. It is not psychotherapy or counseling. This information is to be used based on your own judgment. If you need to speak with a professional, you should find one local to you and contact them directly.
**IF THIS IS AN EMERGENCY, PLEASE CALL YOUR LOCAL EMERGENCY NUMBER OR GO TO YOUR NEAREST EMERGENCY DEPARTMENT. **