Mental Health Overview: Exploring Depression Definition, Symptoms And Treatments

Occasional sadness is normal. However, sadness can escalate, linger, and grow stronger for some. When sadness gets to the point that it severely interferes with a person's ability to function at work, school, home, or in relationships, it may be a sign of a mental illness like depression. 

There are various tools that can help with depression. Among them, depression worksheets are evidence-based resources that support therapy and personal healing. This article explores depression, support options, and how worksheets can enhance self-awareness, track health progress, and reinforce coping skills learnt in therapy.

What is depression? 

Depression is an umbrella term for any depressive disorder. However, it is often referred to as major depressive disorder (MDD), a condition marked by a severely prolonged low mood and a loss of interest in regularly enjoyed activities. 

When symptoms of depression persist for two or more weeks and substantially impair functioning in one or more areas of life, they may be considered clinically significant. If depression interferes with daily life and activities, it can be beneficial to speak with a healthcare provider about a mood disorder assessment.

"Depression is a common and serious medical illness that negatively affects how you feel, the way you think, and how you act. Fortunately, it is also treatable." — American Psychiatric Association

Symptoms of depression

Depression can look different in each person who experiences it. However, after years of research, medical experts have identified several symptoms commonly seen in this condition, including the following: 

• Intense feelings of sadness
• Thoughts of hopelessness or worthlessness 
• Slower speech, movements, and thoughts
• Out-of-character outbursts of anger or irritability
• Anhedonia, commonly defined as a decrease in the ability to take an interest in or pleasure from the activities you previously enjoyed 
• Drastic changes to your sleep or eating patterns
• Persistent fatigue, possibly causing daily tasks to require extreme effort
• Misplaced guilt or fixation on past failures
• Unexplained physical pain with no apparent cause, such as headaches, stomach aches, or muscle pain with no known cause
• Difficulty concentrating or making decisions
• Suicidal thoughts or urges 

What are depression worksheets?

Depression worksheets are therapeutic tools that can be used to help individuals identify, challenge, and manage negative symptoms of depression. They are designed to help individuals reflect on their day-to-day experiences. This enhancement in self-awareness supports both the individual and the therapist during therapy sessions. Worksheets help individuals:

• Track mood and behavior
• Identify negative thought patterns
• Set realistic goals
• Build healthy everyday habits
• Reflect on events that trigger an emotional reaction

Worksheets are often used in therapy sessions or as a take-home exercise for individuals to enhance self-awareness. 

Types of depression worksheets

There are various types of depression worksheets, each used in different scenarios to target specific mental health symptoms. Below are some common depression worksheets used in therapy sessions:

1. Mood tracking worksheets

These worksheets are a way for individuals to monitor and keep track of their mood (or emotions) over time. By keeping track of their mood, individuals can begin to recognize patterns that appear throughout the day/week/month. People may notice that certain situations cause a repeated emotional response, whether positive or negative.

2. Thought records

Often used in cognitive behavioral therapy (CBT), thought records help people identify negative thought patterns and beliefs. From there, individuals can challenge or reframe their thoughts, forming a healthier perspective.

3. Behavioral activation worksheets

Behavioral activation is a process where clients engage in enjoyable activities, instead of avoidance behaviors. For example, exercising with friends when possible instead of isolating at home every day. Behavioral activation worksheets help individuals schedule and reflect on meaningful activities. 

4. Gratitude worksheets

Since acts of gratitude can reduce depression symptoms, gratitude worksheets help individuals focus on the positive aspects of their life. This can be something as simple as a comfy pair of socks or a relationship with a loved one.

5. Goal-setting worksheets

Clear and concise goal-setting may lead to success, giving individuals a sense of fulfillment and accomplishment. Therefore, goal-setting worksheets help people make action-oriented plans to reach their future goals.

Each depression worksheet guides individuals through specific exercises, making it an effortless process for everybody. By fostering reflection and self-awareness, worksheets can encourage personal growth.

Other practical ways to live with depression symptoms

As well as utilizing depression worksheets in therapy sessions for mental well-being, people with depression can explore other ways to cope with negative symptoms. Because the symptoms of depression can look different for each person, the treatment methods can vary from one person to another. While working with a licensed therapist is one of the most effective ways to recognize and understand emotions, coping skills can also be beneficial, including but not limited to the following: 

• Connect with close friends and family. 
• Get regular physical activity. 
• Consider checking off your to-do list. 
• Eat a healthy, balanced diet. 
• Attend psychotherapy with a licensed therapist regularly. 
• Don't ignore "the little things" that make you feel better.
• Be kind to yourself. 
• Practice daily affirmations or keep a gratitude journal. 
• Spend time in nature.
• Take a hot bath and listen to soothing music. 
• Resting when needed. 
• Don't pressure yourself or judge yourself for your symptoms. 
• Spend less time with people who drain your energy. 

When to reach out for help

If depression symptoms linger for weeks or it’s difficult to get out of bed, people may consider seeking professional support. If left untreated, depression can cause or worsen other mental and physical conditions. Talking to a doctor can be a helpful first step. A doctor can refer individuals to a mental health professional or offer temporary medical advice to reduce distressing symptoms.

Support options 

Depression can be challenging to manage independently. Those struggling to control emotions and cope with depression symptoms can consider working with a licensed therapist through a virtual therapy platform like BetterHelp. Online therapy may be helpful for people with depression because they do not have to leave home to receive services. 

Through an online platform, people can build an array of adaptive coping skills to minimize the effects of symptoms, learn to understand and communicate emotional needs, and examine the underlying causes of feelings. In addition, people can choose between phone, video, or live chat sessions depending on their needs.  

According to a recent study published in the Journal of Medical Internet Research: Mental Health, online therapy can provide similar results to traditional in-person treatments, typically with lower costs and shorter wait times. Online CBT treatments can help clients identify harmful thought patterns and how they may affect behaviors to reshape them into healthier habits.