Am I Having A Nervous Breakdown? Stress and anxiety can become overwhelming, especially when intense symptoms disrupt your daily life. Often referred to as a nervous breakdown, sometimes one can feel 'on the edge.’ But what exactly is a nervous breakdown, and how does it differ from a panic attack? What steps can you take to manage these powerful episodes and regain balance? Here, we explore the signs, causes, and possible interventions for nervous breakdowns. While only a licensed professional can diagnose and treat mental health issues, gaining a general understanding of mental health crises can help you recognize early signs and seek help promptly. This knowledge could also equip you to provide support to others who might be experiencing a nervous breakdown. What is a nervous breakdown? Though not a clinical term itself, a nervous breakdown is often used to describe a severe, temporary period of intense mental distress that significantly impairs one’s ability to function in daily life. During an episode, an individual may feel so overwhelmed that they’re emotionally and psychologically drained. While the term 'nervous breakdown' has historically been used to depict severe psychological distress, today, it’s more accurately described as a 'mental health crisis.' Signs of a nervous breakdown — or mental health crisis — can include: Feelings of extreme unwellness: Often described as an intense wave of panic or despair. Inability to cope: A failure to respond effectively to stressors that one might typically handle with relative ease. Loss of function: Could involve a withdrawal from social contact or the sudden inability to cope with menial tasks. Recognizing these signs is the first step toward recovery, and help is readily available for those who need it. Nervous breakdown vs. a panic attack Distinguishing between a nervous breakdown and a panic attack is vital, as both can present intense, albeit distinct, symptoms. While they share roots in anxiety, they’re markedly different — let’s explore how to tell them apart. A mental health crisis involves a prolonged state of emotional disruption where an individual may find it difficult to cope with and complete daily activities. On the other hand, a panic attack is an intense and relatively short episode of fear or anxiety, usually brought on by a specific trigger and accompanied by alarming physical symptoms such as a rapid heartbeat, sweating, and dizziness. Nervous breakdown signs often include:  Prolonged feelings of depression Extreme stress Withdrawal from social interactions Significant decline in functioning across various aspects of life A culmination of sustained and overwhelming stressors typically triggers this type of mental health crisis. Signs of a panic attack can include: Sudden, intense surges of fear and discomfort that peak within minutes Heart palpitations Shortness of breath Dizziness Fear of losing control or impending doom The bottom line: The biggest differentiator between the two is that panic attacks are usually short-lived, often only lasting minutes, whereas a nervous breakdown can persist for days, weeks, or longer. If you’ve determined that you’re not having a nervous breakdown, here’s what to do if you’re experiencing a panic attack. What causes a nervous breakdown? Various factors can trigger a mental health crisis, each contributing to the buildup of stress until the individual reaches a tipping point. Some causes could include: A sudden tragedy: Experiencing unexpected loss or trauma can lead to a mental health crisis, especially without adequate emotional support or coping mechanisms. Increased stress or burnout: Chronic stress, whether from work, relationships, or financial pressures, can accumulate, leading to burnout and, eventually, a breakdown. Loss of sleep: Long periods of sleep deprivation can have many negative effects on mental health, with a breakdown being one potential outcome. Underlying depressive or anxiety disorder: Existing mental health conditions can increase one's likelihood of experiencing a nervous breakdown. Understanding the causes of nervous breakdowns can better prepare you to manage and potentially avoid them. What does a nervous breakdown look like? Recognizing the signs of a mental health crisis can help in seeking timely support and preventing further impacts to your mental health. Indicators of a nervous breakdown may include: Feeling emotional symptoms of depression or anxiety: Persistent sadness, worry, fear, or emptiness are common indicators. Difficulty concentrating: Struggling to focus or make decisions can be a telling sign of mental overload. Trouble sleeping: Insomnia or excessive sleeping could both point towards an oncoming mental health crisis. Changes in appetite: Significant weight loss or gain without an apparent reason can be a red flag. Feeling rundown: Constant fatigue or low energy often accompany a mental health crisis. Hallucinations: Hallucinations or delusions could occur in severe cases, indicating profound psychological distress. Overall, you’re looking for severe anxiety symptoms or intense depressive states that are hard to shake. If you experience the above, getting professional help as soon as possible is key.  What should you do if you’re having a nervous breakdown? If you think you’re having a nervous breakdown, the first step is to acknowledge the severity of your feelings and symptoms. It's important not to dismiss them as simply passing stress because getting help quickly is critical. Contact a mental health professional who can assess your symptoms and provide a tailored treatment plan. If you aren’t already working with one, you can initiate a conversation with a healthcare provider, who could refer you to a mental health specialist. If your symptoms escalate to thoughts of suicide or self-harm, seek immediate assistance. Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. Call 988 for the National Suicide Prevention Hotline. Other steps you can take to begin addressing the situation could include: Talk to someone you trust: If you need to wait for an appointment, sharing your experiences with a supportive friend, family member, or significant other could provide some relief. Consider immediate self-care measures: Eat well, get enough sleep, and engage in activities that reduce stress, like exercise or meditation. Hold off on making major decisions: While feeling overwhelmed, consider postponing significant life decisions until you feel more stable. Taking these steps can be crucial in managing a mental health crisis and paving the way for personalized treatment and recovery. Remember: Seeking help is a sign of strength and self-worth. Managing a nervous breakdown There are effective strategies to help prevent, manage, and recover from nervous breakdowns. Try therapy Cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and other modalities could help in managing the anxiety and stress that are often at the root of a mental health crisis. Consider medication Medications prescribed by a licensed professional can help manage symptoms of anxiety or other underlying mental health conditions. Use stress management tactics Adopting stress-reduction techniques, such as mindfulness, meditation, or yoga, can help reduce stress levels. Consider lifestyle changes Self-care practices like regular exercise, a healthy diet, adequate sleep, and a structured routine can all contribute to better mental health. Seek help for anxiety symptoms When it comes to anxiety symptoms, seeking prompt assistance from a licensed mental health specialist may contribute to improved outcomes. Additionally, symptoms of anxiety can overlap with other conditions, which makes getting a professional evaluation essential. Cerebral offers convenient, affordable, and personalized online mental health services, including therapy and medication management. Anxiety symptoms are manageable with support and strategies that are tailored to your needs. Recognizing the signs early and working with qualified professionals are helpful when responding to a nervous breakdown. Ready to take the first step towards reclaiming your mental well-being? Schedule your first session today. Images by freepik, freepik and Drazen Zigic on Freepik.

Just as certain foods can fuel our physical health, they can also profoundly impact our mental health. While several factors contribute to the intensity and frequency of anxiety symptoms, one often overlooked aspect is diet. Here, we'll explore how diet can affect anxiety symptoms, highlighting beverages and foods you may want to consider adding to your diet or avoiding for a calmer mind. How does diet impact anxiety symptoms? The things we eat and drink can play a role in regulating mood and anxiety levels. Nutrients — or the lack thereof — can affect brain chemistry, influencing emotions and stress levels. Understanding how dietary choices could influence your mental state can empower you to make informed decisions for your well-being. However, some of these recommendations include common allergens and dietary restrictions, so be mindful of your needs and only consider incorporating what you can. What to include in an anti-anxiety diet A balanced diet rich in particular nutrients can bolster your body's ability to cope with stress. These beverages and foods could help reduce anxiety: Vitamin B: These vitamins play a vital role in nerve function and the production of energy and neurotransmitters, such as serotonin, which helps regulate mood. Consider including leafy greens, legumes, avocados, bananas, and eggs in your diet. Probiotics:Gut health is linked to mood and mental health through the gut-brain axis. Probiotic-rich foods like yogurt, kefir, and sauerkraut foster a healthy balance of gut bacteria, which in turn, could help alleviate anxiety and stress. Complex carbs: If you’re looking for foods that help with anxiety symptoms, opt for complex carbohydrates like whole grains, oats, beans, quinoa, vegetables, and fruits. These foods provide a steady release of energy and promote serotonin production. They also help maintain balanced blood sugar levels, preventing mood swings. Omega-3 fatty acids: Fatty fish (like salmon), walnuts, and chia seeds are good sources of omega-3 fatty acids, known for their anti-inflammatory properties. Omega-3s support brain function and may reduce anxiety by regulating neurotransmitter activity. Protein: Lean protein sources like poultry, fish, tofu, and lentils can aid in the synthesis of neurotransmitters involved in mood regulation, such as dopamine and norepinephrine. A balanced intake of protein helps maintain stable energy levels and promotes feelings of satiety. Water: Staying hydrated is essential for optimal cognitive function, and dehydration can exacerbate anxiety symptoms. Drinking water throughout the day can help you stay refreshed and alert. Learn more about mental health nutrition: Multivitamins and Mental Health: How They're A Supplement to Care Foods and beverages that can make anxiety worse Certain dietary choices could negatively affect your mental well-being. Things that could cause anxiety symptoms to become more intense or frequent include: Caffeine: While a morning cup of coffee may provide a temporary energy boost, excessive caffeine consumption can trigger or worsen anxiety symptoms. You may want to consider limiting your intake of caffeinated beverages like coffee, tea, and energy drinks, especially if you're prone to anxiety or have an anxiety disorder. Alcohol: While it may seem like a relaxant, alcohol is a depressant that can disrupt neurotransmitter balance, interfere with sleep, and lead to increased feelings of anxiety once its effects wear off. Be mindful of alcohol's impact on your mental health, and consider making adjustments to support your well-being when needed. Sugar: High-sugar foods and beverages can lead to spikes and crashes in blood sugar levels, contributing to mood swings and anxious feelings. Opting for whole foods can help you limit your sugar intake for more stable energy levels. Processed foods: Processed foods often contain additives and preservatives that may disrupt gut health and contribute to inflammation, affecting mood and anxiety symptom levels. Choosing minimally processed or whole foods whenever possible can help support overall well-being. Food sensitivities and anxiety For some individuals, specific food sensitivities or allergies may contribute to anxiety symptoms. Paying attention to how your body responds to certain foods and adjusting your diet accordingly can be beneficial. Anxiety treatment options While dietary changes for anxiety can play a role in reducing symptoms, various treatment options for anxiety disorders and symptoms are tailored to individual needs and help address the physiological and psychological aspects of anxiety. Treatment options include: Therapy: Cognitive behavioral therapy (CBT), mindfulness-based therapy, and other forms of psychotherapy can help individuals with anxiety disorders develop coping strategies, challenge negative thought patterns, and build resilience. Medications: In some cases, medications like selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) may be prescribed to alleviate severe anxiety symptoms.  You can work with a licensed provider to determine the most appropriate treatment approach for your individual needs. Cerebral makes that easy by delivering convenient access to online therapy, virtual medication management, and personalized treatment plans. By incorporating anxiety-reducing foods and beverages into your diet, avoiding anxiety-inducing choices, and seeking professional support when needed, you can take control of your mental health.  Do I have anxiety? If you're experiencing symptoms of anxiety or are wondering if you have an anxiety disorder, you can take a quick step toward learning more about your mental well-being by taking our free 3-minute anxiety screener. After answering some brief questions, your results will tell you about the severity of your symptoms. Start on the path to a more calm and stable life — complete our free anxiety screener today. Images by freepik and cookie_studio on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Anxiety is an all-too-common experience for many individuals. With its array of physical, emotional, and behavioral symptoms, one of the more perplexing physical signs of anxiety is the onset of chills, shivering, or breaking into a cold sweat during moments of heightened stress or nervousness. This informational article unpacks what anxiety is, the different types of anxiety disorders, what anxiety chills are, why anxiety can cause chills, and common treatment options for managing anxiety and its symptoms. It’s important to note: While you’ll gain general knowledge here, only a licensed professional can diagnose and treat mental health conditions. What is anxiety? Anxiety is a natural response to stress, characterized by feelings of apprehension, uneasiness, worry, and nervousness. While occasional anxiety can be a regular part of life, persistent and excessive anxiety could interfere with daily functioning and overall well-being. That’s when this natural response can become a disorder. Anxiety can produce a wide range of symptoms, both physical and psychological. Common symptoms include rapid heartbeat, sweating, trembling, gastrointestinal issues, excessive worrying, restlessness, fatigue, difficulty concentrating, and irritability. Free mental health resource: Understanding Anxiety Types of anxiety disorders Anxiety disorders encompass a variety of conditions, each with its own set of signs and triggers. Some common types of anxiety disorders include: Generalized anxiety disorder (GAD): Characterized by persistent and excessive worry about a wide range of everyday concerns. Social anxiety disorder (SAD): Involves an intense fear of social situations, leading to avoidance of social interactions. Panic disorder: Characterized by recurrent panic attacks, which are sudden episodes of intense fear or discomfort. Phobias: Persistent and overwhelming fear of a specific object, scenario, or action, often without a real threat. What are anxiety chills? Anxiety chills, also known as anxiety shivers or anxiety shakes, are physical sensations of coldness or trembling that occur in response to stress or anxiety. These chills can manifest as a sudden wave of coldness or uncontrollable shaking. Why do anxiety shakes happen? You might be familiar with cold chills as a reaction to a sudden drop in temperature, but why does anxiety cause the same response despite the absence of low temps? The answer lies in the activation of your sympathetic nervous system, commonly known as the 'fight or flight' response. When a perceived threat triggers your body's stress response, a cascade of neurochemical changes occurs, including the release of adrenaline and cortisol. These hormones prime your body for action, constricting blood vessels and diverting blood flow to your major muscle groups. The result is an increased metabolic rate and, as a consequence, heightened body temperature that can tip the scales, inducing a perceived chill. These responses are meant to prepare the body to respond to danger, but in the case of anxiety disorders, they can occur inconveniently or excessively. Common triggers of anxiety shivers Various factors can trigger anxiety chills and other physical symptoms of anxiety. Common triggers include: Stressful events: High-pressure situations, such as public speaking, job interviews, or exams, can trigger anxiety chills. Trauma: Past traumatic experiences may contribute to the development of anxiety disorders, leading to symptoms like chills and trembling. Social situations: For individuals with social anxiety disorder, interactions with others can provoke intense anxiety and physical symptoms like shaking. Health conditions: Certain medical conditions, such as thyroid disorders or cardiovascular issues, can make anxiety symptoms worse. Identifying and understanding your triggers can help chart a course toward symptom management and overall well-being. Free mental health resource: Trigger Log worksheet Managing anxiety chills Understanding your anxiety and its triggers is the first step to managing symptoms and regaining composure. You may find these coping strategies helpful in subduing anxiety shakes: Lifestyle adjustments: Adopting healthy lifestyle practices could help reduce the frequency and intensity of chills associated with anxiety. Avoid certain substances: Substances that stimulate your nervous system can worsen symptoms of anxiety. Consider minimizing or eliminating caffeine, alcohol, and/or nicotine. Practice relaxation techniques: Regularly using relaxation techniques like meditation, deep breathing, and progressive muscle relations could help train your body to counteract the stress response, reducing the likelihood of chills. By actively working toward managing these symptoms, you can improve your overall well-being and engage more fully in daily activities and relationships. Treatment for persistent anxiety symptoms If your anxiety symptoms are persistent or significantly impair your life, consider getting professional treatment. Therapy for anxiety disorders and symptoms Specific therapy options are tailored to address these disorders and their associated symptoms. Common anxiety-focused therapy practices include: Cognitive behavioral therapy (CBT): A structured, time-limited form of psychotherapy aimed at helping individuals understand the interplay between their thoughts, emotions, and behaviors to manage anxiety disorders and symptoms more effectively.  Exposure therapy: An approach that gradually exposes individuals to their feared object or context under controlled conditions, helping to reduce their anxious response over time. Acceptance and commitment therapy (ACT): Focuses on accepting uncomfortable thoughts and feelings rather than trying to control or eliminate them.  If you’re showing signs of anxiety-related disorders, seeing a therapist could help you manage those symptoms and reclaim a sense of peace and balance in your life. Medications for anxiety symptoms and disorders In some cases, medications may be prescribed as part of anxiety treatment. Commonly prescribed medications for symptoms of anxiety disorders include antidepressants like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). It's essential to work with a qualified professional to explore what modalities and treatments work best for you. How Cerebral can help At Cerebral, we offer personalized treatment designed to guide you toward a calmer, more fulfilling state. With convenient and affordable access to licensed mental health professionals from the comfort of your home, we make it easy for you to prioritize your mental health. Through Cerebral's online mental wellness services, you'll receive evidence-based interventions and personalized guidance to address your specific anxiety symptoms, empowering you to cultivate resilience and achieve emotional balance. Do I have an anxiety disorder? If you’ve been wondering this, you can start gaining clarity by taking our 3-minute anxiety screener to gauge the level of your anxiety symptoms. Images by freepik, Drazen Zigic, benzoix, and freepik on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

It's the middle of an ordinary day, no different from any other, but you suddenly feel a sharp pain in your chest. Every breath is a struggle, and that sets your heart racing even faster. Could it be a heart attack? Or is it something else? If you've ever experienced that tightness in your chest, you know just how scary it can be. While chest pain may indicate numerous medical concerns, its connection to anxiety and anxiety-related disorders can be alarming. In this guide, we’ll outline some causes of anxiety chest pain, how to distinguish it from more severe conditions, what to do when you experience it, and what you can do to find relief and prevent anxiety chest pain from happening.* What causes anxiety-induced chest pain? When our body senses a threat, real or perceived, a cascade of responses occur, from the release of stress hormones to an increased heart rate. These bodily changes are designed to help you react quickly in the face of danger. But what happens when these responses cross over from protective to problematic? Anxiety-related chest pain can manifest in various ways:   Some may experience it as a dull ache  Others may feel a sharp, piercing sensation The pain can be localized or spread across the chest This pain is often triggered by muscles tensing in response to stress. In addition to muscle tension, anxiety can also trigger changes in your breathing patterns. Shallow, rapid breathing, commonly known as hyperventilation, can make chest pain worse by disrupting the balance of oxygen and carbon dioxide in your bloodstream. This, in turn, can lead to tingling sensations or numbness in the hands. What does anxiety chest pain feel like? Anxiety-induced chest pain can vary from person to person. For some, it may feel like a dull ache or pressure, while for others, it could be a sharp, stabbing sensation. It's often accompanied by feelings of tightness or constriction in the chest, which can be pretty distressing. It may prompt you to suspect the worst, which only perpetuates the anxiety cycle. In the midst of this distressing experience, it’s important to remember that anxiety-induced chest pain, as opposed to other conditions, is generally harmless. Anxiety chest pain vs. heart attack On the surface, it looks like a fine line. Anxiety chest pain and heart attack symptoms can overlap, sharing features like shortness of breath and dizziness. However, there are some distinctions: Location and duration: Anxiety chest pain tends to be more fleeting and can change location, whereas heart attack pain typically remains more localized and can last for longer periods. Character of pain: Sharp, stabbing sensations are more commonly seen with anxiety chest pain, while heart attack pain is often described as pressure or tightness. Associated symptoms: Anxiety-related pain can be linked to a known trigger and may occur alongside other symptoms of anxiety, such as panic attacks. Heart attack pain is less likely to be tied to a specific stressor and often presents with a more extensive mix of symptoms. The bottom line: Anxiety chest pain is usually short-lived, tends to come and go in response to stressors or triggers, and often resolves once the underlying stress or anxiety diminishes. Seek emergency care Without an evaluation from a medical doctor, it’s impossible to determine if anxiety is the cause of your chest pain. Symptoms like chest pain or tightness could signal a life-threatening condition like a heart attack. Whether you’re being treated for anxiety disorder or not, you should go to the emergency room if you’re experiencing symptoms consistent with those of a heart attack.  Heart attack symptoms Recognizing the symptoms is crucial for prompt intervention and potentially life-saving action. Chest pain or discomfort: Often described as pressure, tightness, squeezing, or aching in the chest area. Pain or discomfort in other upper body areas: This may include the arms, back, neck, jaw, or stomach. Shortness of breath: You could have difficulty breathing or feel like you can't get enough air. Nausea or vomiting: Some individuals may experience stomach discomfort or vomiting. Light-headedness or dizziness: You may feel faint or dizzy, which may be accompanied by clamminess or sweating. Cold sweat: Sudden, unexplained sweating, especially if it's accompanied by other symptoms, can be experienced. Fatigue: You may feel unusual tiredness or weakness, often sudden and overwhelming. Palpitations: Irregular or rapid heartbeat, fluttering, or pounding in the chest may be experienced. Loss of consciousness: Fainting or passing out, particularly if it occurs suddenly and without warning, is a sign. If you’re unsure of the cause of your chest pain, don’t risk it: go to an emergency room immediately. A physician can conduct tests to identify different causes of chest pain. What to do if anxiety is the cause of chest pain If cardiac concerns are ruled out, and you’re still experiencing anxiety chest pain, these immediate or proactive strategies might  help relieve chest tightness from anxiety when it occurs. Take stock of the situation If the feeling is related to anxiety, remind yourself that you are likely not in immediate danger and that what you're experiencing, while real, should pass. Focus on your breathing Deep, slow breathing can help regulate the body's stress response. It counters hyperventilation, which often causes the tingling and numbing sensations that can accompany anxiety-related chest pain. Free mental health resource: Deep breathing exercises Use the 3-3-3 rule Name three things you see, hear, and touch. This grounding technique can bring you back to the present, away from the spiral of anxiety that intensifies the pain. Try talk therapy In the long run, talk therapies like cognitive behavioral therapy (CBT) or psychotherapy can help you identify and manage underlying anxiety triggers, reducing the frequency and intensity of anxiety-related chest pain incidents. Free mental health resource: Trigger Log worksheet Consider medication as an option For persistent or severe cases, medication is an option. Antidepressants and anti-anxiety medications can help regulate brain chemistry and alleviate distressing physical symptoms. When it comes to chest pain, it's essential to recognize when it’s rooted in anxiety and to act accordingly — seek proper help, take healthy measures to relieve the immediate panic, and develop coping strategies for the future. How to prevent anxiety chest pain ​​While it's not always possible to stop anxiety-induced chest pain entirely, there are steps you can take to reduce the frequency and intensity of episodes. Limit caffeine: Caffeine is a trigger for anxiety in many people, so you may want to drink less coffee, tea, or energy drinks if you're prone to anxiety or have a related disorder. Moderate alcohol and smoking: Alcohol and nicotine can actually increase your overall anxiety levels, and cutting back could lead to more manageable stress responses. Eat healthy: A balanced diet can help support physical and mental well-being, and certain nutrients like omega-3 fatty acids have been linked to reduced anxiety symptoms. Get some exercise: Regular physical activity is a natural stress reliever and mood booster.  Given that chest pain indicates you’re experiencing mid- to severe levels of anxiety, you may also want to consider working with a licensed mental health professional to develop personalized strategies for minimizing the psychological and physical symptoms of anxiety. Understanding anxiety disorders   Just like it can be difficult to distinguish anxiety-induced chest pain from cardiac-related events, it can be challenging to determine if you’re just feeling anxious or if you have an anxiety disorder. For that reason, chest pain associated with anxiety may not just be limited to fleeting moments of stress. Because this chest pain can be a sign of high levels of anxiety symptoms, it could be an indicator of an anxiety disorder.  Anxiety disorders form a category of mental health diagnoses that relate to excessive apprehension, worry, nervousness, and fear that can significantly impact daily functioning. They include a range of conditions, such as generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder. For individuals with anxiety disorders, chest pain may be a recurring symptom, and they may also encounter other physical symptoms, such as palpitations, dizziness, and gastrointestinal issues.  If you find that anxiety-induced chest pain is frequent or persistent, it may be time to seek professional help. A mental health professional can assess your symptoms, provide a diagnosis if necessary, and recommend treatment options to help you manage your anxiety symptoms and improve your quality of life. Do I have anxiety? If you’re wondering this, you can take an initial step to assess the level of your symptoms with our free 3-minute anxiety screener.  Images by rawpixel.com, DC Studio and pressfoto on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Depression is a complex mental health condition that affects millions worldwide. While the terms ‘depression’ and ‘depressed’ are often used broadly, there are several distinct types of depressive disorders, each with its own set of symptoms and characteristics. In short, despite its use as an umbrella term, depression isn't a one-size-fits-all diagnosis. Recognizing the variations in the types is one of the first steps in getting personalized support. If you’re asking, “What kind of depression do I have?,” this  general overview could help start you on the path to understanding. Here, we'll explore the various forms of depressive disorders and highlight their definitions, symptoms, and treatment options. Whether you're struggling with your mental health or seeking to support a loved one, understanding the nuances of different depression-related disorders is crucial. Our goal is to help you gain awareness and turn that practical understanding into action. So, what is depression? Before we differentiate between its various forms and help you gain some clarity on how to tell what kind of depression you have, understanding what’s at depression's core is vital. Depression is more than a fleeting state of sadness; it's an extended period of profound despondency and lack of interest in things that usually give you joy, excitement, pleasure, or happiness. The biggest sign of a depressive disorder is a mix of symptoms that interfere with daily life and last for weeks or months, sometimes even years. Major depressive disorder (MDD) Major depressive disorder (MDD), also referred to as clinical depression and often conflated with just the term ‘depression,’ typically involves a persistent feeling of sadness, listlessness, and/or despondency and/or a loss of pleasure in hobbies or interests. MDD is typically coupled with several additional symptoms, including changes in appetite, problems with sleep, and/or a loss of energy. Impacting more than just your mood, MDD can affect your ability to work, study, sleep, eat, and enjoy life.  Symptoms of major depressive disorder At least one of these should be present almost every day: Depressed mood Diminished interest or pleasure in activities Several others will likely accompany the above symptoms of this depressive order: Significant weight loss when not dieting, or weight gain without attempting to do so Decreased need for sleep, or prone to oversleep Agitation or slowed movements Fatigue or loss of energy Feelings of worthlessness or guilt Diminished ability to think or concentrate, and indecisiveness Recurrent thoughts of suicide or death, or attempting suicide If you're thinking about acting on suicidal thoughts, reach out for help immediately.  Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. Call 988 for the National Suicide Prevention Hotline. MDD treatment options Treatment for MDD often involves psychotherapy, medication, or a combination of the two. Psychotherapy, such as cognitive behavioral therapy (CBT) or interpersonal therapy (IPT), can be highly effective, along with antidepressant medications. Selective serotonin reuptake inhibitors (SSRIs) are often the first line of treatment, but for those with severe depression or who don't respond to other treatments, transcranial magnetic stimulation (TMS) or electroconvulsive therapy (ECT) may be considered. Persistent depressive disorder (PDD) What is persistent depressive disorder (PDD)? Also known as dysthymia, this condition is a low-grade, chronic depression that might not hinder someone but can prevent them from feeling a healthy balance of emotions or picturing life in an optimistic light. How does PDD differ from MDD? PDD is diagnosed when a depressed mood lasts for most of the day, for more days than not, for at least two years, along with additional depressive symptoms. While the symptoms of PDD may not be as severe as those of MDD, they can still have a significant impact on daily life as they are more long-lasting than those seen in MDD. Symptoms and long-term effects of PDD Similar to MDD, signs can include changes in appetite or weight, sleep disturbances, fatigue, and poor concentration. Its diagnosis tends to differ for these symptoms: Low self-esteem: Self-criticism or a strong feeling of inadequacy can be common. Appetite or sleep changes: People with PDD may sleep too much or too little, for instance. Hopelessness: People with PDD often have an overall feeling that nothing will ever get better. Low energy: Your whole body can feel heavy, and even small tasks are exhausting or take longer. Managing persistent depressive disorder Therapy and medication are commonly used treatments for PDD. Support groups can also be an invaluable resource, and understanding friends and loved ones can be, too. Behavior changes — such as adding exercise to your daily routine, eating healthy, or practicing mindfulness — can also help relieve symptoms. It’s important to note: The long-term nature of PDD may require ongoing management, coping strategies, and support. Bipolar disorder Bipolar disorder, formerly known as manic depression, is characterized by extreme mood swings that include emotional highs (mania or hypomania) and lows (depression). There are several types of bipolar disorder, including bipolar I and bipolar II. Bipolar I vs. bipolar II Bipolar I disorder involves periods of severe mood episodes from mania to depression. In this type, manic episodes last at least seven days or are severe enough to require immediate medical care. With bipolar II, hypomanic episodes alternate with depressive episodes that are more frequent and lengthy. Manic, hypomanic, and depressive episodes Manic episodes or hypomanic states can vary in intensity. Common signs include: Increased energy, activity, and restlessness Excessively ‘high,’ overly good, euphoric mood Extreme irritability Racing thoughts and talking very fast Reckless behavior Conversely, depressive states mirror symptoms of MDD, as outlined above. Managing bipolar disorder Mood-stabilizing medication is one essential component of managing bipolar disorder, but therapy (including CBT and family-focused therapy) and support groups can also be important parts of treatment plans. Lifestyle adjustments, particularly getting regular sleep and moderating alcohol and drug use, can also play a role in reducing the likelihood of episodes. Individuals with bipolar disorder will need to work closely with mental health professionals to manage their condition. Atypical depression Atypical depression is a subtype of MDD characterized by a specific response to positive events, known as ‘mood reactivity.’ Despite its name, atypical depression is common. What is atypical depression? Atypical depression can mean a lot of different things, but most often, it refers to a specific pattern of depressive symptoms. People with atypical depression can experience: Weight gain or increased appetite Excessive sleepiness A heavy sensation in the limbs An aversion to engaging in social situations Sensitivity to rejection Unlike clinical depression, people with this type of depression can experience temporary improvements in their mood in response to good news or positive events, though their mood may quickly darken later. Treatments and coping strategies Treatment may involve a combination medication, psychotherapy, lifestyle changes, and coping strategies. Individuals with atypical depression can also benefit from light therapy or CBT to alleviate social anxiety. Stress management techniques and a support system can also be valuable. Psychotic depression Also known as depressive psychosis, psychotic depression is a major depressive episode that is accompanied by psychotic symptoms, such as hallucinations or delusions. These could be physical disturbances like changes in motor function or sensations such as pain, or they could include sensory deprivation where someone believes they have ceased to exist. Symptoms of psychotic depression This condition involves severe depression accompanied by psychotic features like: Delusions: False beliefs that aren’t based in reality. Hallucinations: Seeing or hearing things that aren’t there. Disorganized thinking or speaking: A loss of coherency in cognition or communication. Paranoia and fears: An overwhelming sensation of persecution, retribution, or impending harm, often accompanied by irrational beliefs or delusions of guilt, worthlessness, or inadequacy. It's important to recognize and treat psychotic depression promptly to prevent further complications.  Diagnostic challenges and treatment options Diagnosing psychotic depression is complex as patients may be less likely to report symptoms that are frightening or perceived as shameful. For this reason, it’s important to find a judgment-free, comfortable space to speak with a trusted mental health professional about your perceptions and sensations. Additionally, psychotic symptoms may not be evident to others. Once diagnosed, antidepressants and antipsychotic classes of medications, plus psychotherapy, are commonly recommended. Seasonal affective disorder (SAD) Seasonal affective disorder (SAD) is a type of depression that occurs at the same time every year, usually in the fall and winter. It's more than just the winter blues or cabin fever; SAD is a clinical diagnosis that can have severe impacts on one's life. What is SAD? Seasonal light changes heavily influence SAD, which disrupts the normal lives of people affected during the fall and winter months. You may have seasonal affective disorder if you’re experiencing: A depressive mood most of the day, nearly every day, during specific seasons A loss of interest in things you once found pleasurable during the same period Seasonal weight gain or cravings for carbohydrates  Sleeping more than usual or being lethargic during those seasons Difficulty concentrating during the same period Thoughts of death or suicide during certain seasons Treatment and preventive measures for SAD Light therapy, psychotherapy, medications, and, in some instances, supplements can help treat SAD. Regular physical activity and socializing are also critical components of managing seasonal affective disorder. Perinatal (postpartum) depression Perinatal depression, commonly known as postpartum depression, is a significant depressive episode that occurs during pregnancy and/or after childbirth. It’s a serious but treatable condition that involves profound feelings of sadness, apathy, and/or anxiety.  How it differs from the 'baby blues' While the 'baby blues' are common (it happens to up to 85% of all new birthing parents) and usually fade quickly, perinatal depression symptoms can be incredibly intense and have a significant impact on day-to-day living. Symptoms of the 'baby blues' include unexplained crying, irritability, restlessness, and anxiety, and they often last for a week or two and generally resolve without intervention. Perinatal depression is emotionally and physically debilitating, could last for months, and requires treatment. Risk factors and perinatal or postpartum symptoms It’s estimated that up to 1 in 5 pregnant people go through perinatal depression. You may be more likely to experience this if you have: A history of depression or bipolar disorder Negative feelings toward the pregnancy Hormonal changes Sleep deprivation A baby in neonatal intensive care (NICU) Low estrogen and progesterone levels after delivery Signs to watch for include these perinatal (postpartum) depression symptoms: Difficulty bonding with the baby Sadness Anxiety Changes in sleep or meal patterns Intense irritability and anger Early intervention is key to recovery, and recognizing and treating this type of depression promptly is critical to support both your and your baby’s well-being. Treatment and support options Perinatal (postpartum) depression is typically treated with medication, counseling, or a combination of the two. Working with a qualified care team is incredibly valuable, as they can consider your and your baby’s specific needs. Support from friends, family, and support groups can be essential in managing the symptoms as well as navigating a new development in life — whether it’s your first child or one of several. Situational depression Situational depression is an adjustment disorder with a depressed mood. This short-term condition occurs in response to a specific stressor or live event, such as an illness or death. It can also occur following a significant life adjustment, such as job change, move, or divorce, or be triggered by a challenging situation like a legal battle, difficult relationship, or tumultuous work environment. Situational depression vs. MDD Some symptoms of situational depression can be the same as those seen in other depressive disorders, including changes in mood and behavior and physical symptoms like headaches or stomach issues. While it may share some specific similarities with MDD, the depressed state typically ends once the situation is resolved or you adjust to the life change or event. In short, the biggest differentiating factor is that situational depression occurs after a specific event or stressor, whereas MDD can occur without any apparent trigger. Treatment and coping strategies With the support of friends, family, and/or a mental health professional, individuals can work through situational depression. It typically can’t be prevented, but healthy coping mechanisms, as well as self-care practices like exercise, proper nutrition, and mindfulness techniques, can help alleviate symptoms and promote overall well-being. Coping strategies for situational depression may also include problem-solving techniques, stress management, and therapy. In some cases, medication may be prescribed to alleviate symptoms. The importance of understanding the types While the symptoms of various depressive disorders may overlap, each type has its own distinct features and treatment considerations. The sooner individuals understand what type of depression they are dealing with, the faster they can work toward a game plan to manage their symptoms. If you're experiencing symptoms of depression, it's essential to seek help from a qualified mental health professional. Depressive disorders are treatable, and reaching out for support is a first step toward healing. Whether you're unsure about your symptoms or seeking guidance on next steps, our licensed therapists and prescribers are here to help. Cerebral’s mental health professionals can help you manage your symptoms and improve your quality of life by offering individualized treatment plans, online therapy sessions, and ongoing support. By educating yourself about the different types of depressive disorders and seeking personalized support, you can take control of your mental health. Am I depressed? Asking that question can be an initial step to finding answers and, more importantly, tailored support and interventions that address your unique needs. To learn more about the level of your depression symptoms, take our 3-minute depression screener today.  Images by freepik, freepik, freepik, freepik, and Drazen Zigic on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Historically, our society has focused health-related conversations on the physical, treating mental illness as something private, strengthening the stigma that keeps many from seeking help. In reality, 90% of the American public believes we are in a mental health crisis, with 33% of American adults citing that they have felt anxious “often or always” within the last year according to a survey conducted by the Kaiser Family Foundation and CNN. In the wake of global, unprecedented challenges, the demand for accessible and effective mental health services has never been more urgent. However, stigma and limited accessibility has created a critical need for a digital revolution and a new era of mental health support that breaks down these barriers. Barriers to access: why are so few people getting treatment? Accessibility Accessibility remains a significant barrier to mental health treatment, particularly for underserved populations. Similarly, mental health challenges, traumas, and triggers can strike at any moment, underscoring the critical need for improved accessibility to care outside the constraints of traditional healthcare models. Addressing these accessibility barriers requires a multifaceted approach, including expanding offerings, increasing the diversity of providers, implementing culturally competent care practices, and investing in community-based initiatives to reach those most in need. Effective Care Even if patients can overcome the issue of accessibility, they will often experience a barrier to effective care. While access is essential, the quality and effectiveness of care is equally crucial. In many cases, individuals may not receive evidence based treatments tailored to their specific needs leading to less than ideal outcomes. Disparities in treatment modalities and lack of treatment measurements can contribute to unoptimized quality of care. Furthermore, the rampant stigma surrounding mental illness may deter individuals from seeking help altogether, slowing their access to effective interventions and prolonging silent suffering. Trust in the Healthcare System Combined, these barriers continue to break down trust in the healthcare space. For underserved communities, a data-driven approach is not only an innovation, but a foundational standard. Building trust and encouraging the public to engage in their mental health care looks like proactive care, meeting people where they are, and providing products and services with long term, meaningful value. While the mental health space has made transformative strides in the last four years since the COVID-19 pandemic, we must move beyond telehealth 1.0 in order to set up consumers for their utmost success. Cerebral’s Mission: Creating A New Era of Care  The reality for many patients is that it has been very hard for them to get help. We believe that improving the quality of care requires addressing both effectiveness of and access to healthcare. Cerebral is creating a new era of mental health care that goes beyond a static virtual model. By delivering dynamic care that combines a personalized, integrated approach with innovative accessibility, we’re empowering each individual to take control of their health on their terms. And the outcomes are the proof: As of March 2024, the majority of Cerebral clients with moderate to severe anxiety and/or depression report a significant reduction in GAD-7 and/or PHQ-9 scores. We understand that outcomes and measurement are sorely lacking in the mental health space, a bar which must be raised. By tracking meaningful and actionable clinical quality indicators, we monitor effectiveness, efficiency, safety, and timeliness of care, adding value beyond the traditional mental health care model. Finally, the Cerebral Way takes radical transparency seriously. Our clinicians take your goals, needs, and life experiences into account so you get a personalized plan for treatment. This collaborative approach means you will know what to expect along your way to mental wellness. Plus, all Cerebral clinicians are thoroughly vetted, credentialed, and trained to provide the highest level of care, driving home the mission of addressing both effectiveness and trust. What’s next? The current standard of effectiveness and access is not enough. At Cerebral, we are committed to facing this challenge head on and we will continue to create affordable, high-quality mental health care for everyone. It’s time to take control of your health on your terms.

Feeling down is something most of us experience at some point in life. It could be due to a specific trigger, like a break-up or the loss of a job, and typically, these feelings of sadness pass. However, when low moods linger, disrupting daily life and causing an overwhelming sense of hopelessness, it may be a sign of something more clinically significant. Many people may wonder, “Is this just sadness, or am I depressed?” Sadness and depression may share some similarities, but recognizing the difference between the two is an important step in seeking the right kind of help. In this guide, we'll explore the characteristics of sadness and types of depression, the signs that someone may be experiencing a depressive disorder, outline when help may be needed, and go over some common treatment options. Of course, individual diagnosis and treatment can only be rendered by a licensed professional.   Recognizing sadness Sadness is a natural emotional response to difficult circumstances or losses in life, such as the end of a relationship, a disappointing event, or setbacks at work or school. It's characterized by feelings of unhappiness, sorrow, or disappointment. Characteristics This emotional response is a part of the human experience; it’s a necessary feeling for processing and coping. When you’re sad, you may feel: Downhearted or in a low mood Tearful or weepy Oversensitive to the issue at hand Sadness can sometimes be a positive emotion, leading you to reflect on life and gain resilience from the challenges you face. It also tends to have an endpoint — over time, with self-care and support, people typically recover from sad experiences and return to their previous emotional state. Triggers and duration Sadness is often associated with a specific trigger, including personal experiences, external events, or internal thoughts and feelings. While everyone feels down occasionally, the initial intensity of the feeling could be alarming in some cases. However, the duration of sadness is usually temporary, lasting days to weeks, and gradually subsides as circumstances improve. Identifying clinical depression Depression, clinically referred to as major depressive disorder (MDD) or clinical depression, is a mental health condition that affects millions of people. What is depression? It's characterized by a persistent feeling of sadness, loss, or emptiness that can extend for weeks, months, or even years. It affects how you think, feel, and behave, and it can interfere with daily functioning and significantly impact your quality of life. Unlike sadness, depression doesn't necessarily have a clear outside trigger, and its effects are more pervasive. Symptoms and signs of depression Depression comes with an array of symptoms that could touch every aspect of your life, including: A consistently depressed mood  Loss of interest or pleasure in activities once enjoyed Significant weight loss or gain due to a change in appetite Insomnia or hypersomnia Fatigue or loss of energy Feelings of worthlessness or excessive guilt Difficulty thinking, concentrating, or making decisions Recurrent thoughts of suicide or death, or a suicide attempt These symptoms shouldn’t be ignored and may be a sign that help is needed. Clinical diagnosis criteria The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), used by mental health professionals, outlines specific criteria for making a clinical diagnosis of a depressive disorder. Symptoms that persist for at least two weeks and significantly impair functioning in multiple areas of life, such as work, school, or relationships, could be indicative of major depressive disorder (MDD). Feeling depressed vs. having MDD There’s also a gray area between sadness and clinical depression. You might be thinking, ‘But I wouldn’t call this sadness, and it also doesn’t sound like it’s MDD, so am I depressed?’ You could be experiencing situational depression, which is an adjustment disorder with a depressed mood triggered by specific life events, such as the loss of a job, the end of a relationship, financial struggles, or a major life transition. Situational depression shares similarities with clinical depression, such as feelings of sadness, listlessness, hopelessness, and loss of interest in activities, but it differs in its duration and context. Unlike major depressive disorder, situational depression is temporary and typically resolves once the situation improves or you adapt to the changes. While feeling depressed can be concerning, it's important to recognize that it can be a natural reaction to difficult circumstances and may not necessarily indicate the presence of a long-term mental health condition. However, you may benefit from speaking with a licensed therapist to help implement coping strategies so you can recover faster. Though generally not as severe as clinical depression, symptoms of situational depression can also require professional support, as thoughts of suicide may be experienced in some cases. Pay attention to how long symptoms persist or if they significantly impair daily functioning so you can explore further treatment options and support. How do I know if I am depressed? Distinguishing between sadness and a depressive disorder involves considering the duration, intensity, and impact of your symptoms on daily life. Depression vs. sadness: Duration and intensity differences When wondering if you’re just feeling sad or if you may have a depressive disorder, it's important to consider the intensity and duration of your feelings. Sadness is typically temporary and tied to specific events. While feelings of sadness could initially feel extreme, those emotions generally ease over time, and you can re-engage in life as you typically would. Symptoms of depression are persistent and may not have an identifiable cause. The intensity of depressive symptoms is often greater and may fluctuate throughout the day. Depression vs. sadness: A different impact on daily life  Sadness may affect your mood temporarily, but a depressive disorder can have a considerable and continuous impact on your daily life. During short-lived periods when you’re feeling sad or depressed, you may be less motivated, social, focused, and/or energetic. However, when the feeling subsides, you’re able to resume daily life as usual. On the other hand, conditions like major depressive disorder can affect your ability to work, study, eat, sleep, and enjoy life. Clinical depression can also undermine your ability to maintain close relationships and can interfere with day-to-day functioning. When to seek help Monitoring your symptoms and knowing when to seek professional help is a big part of managing clinical depression. Monitoring depression symptoms If you're experiencing symptoms of depression, monitor how they're affecting your life. Keep track of your mood, thoughts, and behaviors over time. Take note of how long they last and if they prevent you from doing typical activities. Free mental health resource: Logging Depression worksheet Self-help strategies and when to use them There are beneficial things you can do to help relieve mild symptoms of depression, including:  Exercising regularly Practicing relaxation techniques Maintaining a healthy diet Getting regular sleep Avoiding alcohol and drugs Talking about your mental health with a supportive friend or loved one Journaling for mental wellness While these strategies can complement professional treatment, they may not be sufficient for the severe or persistent symptoms that can be experienced by those with clinical depression. The bottom line: Doing these things can enhance your mental well-being, but they’re not a cure for depression. When to get professional help If depression symptoms continue for more than two weeks and significantly impair daily functioning, reach out to a mental health professional for help. They can evaluate you for a diagnosis and create a tailored treatment plan, including therapy and/or antidepressants or other medications, to help you cope and improve your quality of life. Seek help immediately if you're thinking about acting on suicidal thoughts, in a crisis, or experiencing extreme emotional distress.  Call or text 988 for the National Suicide Prevention Hotline. Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. For those who aren’t dealing with depression, talking with someone could help when you’re simply just feeling down. Therapy can help with every day challenges just as much as it helps with mental health conditions. Treatment for depressive disorders Various treatment options are available, including therapy, medication, and a combination of the two. Therapy and counseling Cognitive behavioral therapy (CBT), interpersonal therapy, and other forms of psychotherapy can help individuals address underlying issues contributing to depressive disorders and develop coping strategies for managing symptoms. Free mental wellness resource: CBT Thought Record worksheet Medication Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs), may be prescribed to help alleviate symptoms of depression. For those with MDD or a similar condition, these medications can help rebalance the chemicals in the brain that affect mood. Work with a licensed prescriber to determine what’s most appropriate for you. Becoming informed and considering support Understanding the difference between sadness, situational depression, and depressive disorders is key to addressing your circumstances. By recognizing the signs and symptoms of any of these experiences, you can proactively seek support or engage in self-help strategies, allowing you to regain control of your life and find hope. Whether you’re struggling with feelings of sadness, could use help recovering from situational depression, or need support in managing MDD, you deserve to feel better and help for all of these situations is available. Cerebral offers convenient online mental health services, including virtual therapy sessions, medication management via telehealth, and ongoing support. We’re committed to helping you find the best care team for you, taking your circumstances, needs, and preferences all into account. With a network of qualified licensed prescribers, you could also manage medication for MDD, if clinically appropriate, from a central hub under one affordable subscription with free expedited shipping. Want to give Cerebral a try? Schedule your first session today. Images by freepik, Drazen Zigic, freepik, and freepik on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Here in the US, like in many parts of the world, we spend a lot of time interacting with digital devices. Frequently, we find ourselves gazing at inescapable glowing screens both at home and at work. According to research published by the NIH, digital stress is associated with psychological outcomes such as burnout, depression, anxiety, and societal pressure to constantly be available or connected. But there’s a simple solution that can help us improve our mental health—logging off, going outside, and connecting with nature.  The great outdoors offers a scenic backdrop and a therapeutic environment where the mind can find peace, resilience, and rejuvenation. In observance of Stress Awareness Month, let's explore the science behind nature's healing effects and discover accessible ways to intertwine nature into our daily routines for a more balanced and fulfilling life. What is ecotherapy? Ecotherapy, also known as nature therapy or green therapy, is the practice of engaging with nature to promote mental and physical well-being. It operates on the premise that direct contact with nature has immense therapeutic benefits, contributing to the reduction of stress, anxiety, and depression. Ecotherapy encompasses a range of activities, from structured programs like guided nature walks and conservation projects to individual pursuits like hiking, biking, or spending time in parks.  Nature's support for mental health The connection between nature and mental health is scientifically substantiated. An article reviewing decades of ecotherapy research revealed engagement with green space is linked with increased length of life and decreased risk of mental illness across several countries. Nature is emotionally calming and helps individuals manage negative mental health symptoms through immersion in novel, natural environments. Additionally, scenes of nature and natural ecosystems foster positive thoughts, lower anger and aggression, and increase the production of serotonin (the happy hormone).  Here are three key benefits that illustrate how nature nurtures our mental well-being: Stress reduction One of the most immediate effects of spending time in nature is a reduction in stress levels. Natural settings have been shown to lower cortisol, a stress hormone, and enhance feelings of relaxation and calm. The soothing sounds of a flowing stream, the rustling leaves in a gentle breeze, and the serene beauty of a forest can collectively work to unwind the tightest knots of stress and anxiety in our minds. Enhanced mood Regular exposure to nature can uplift our spirits and combat feelings of depression. The vibrant colors of a blooming garden, the vast expanse of a clear blue sky, and the refreshing scent of rain-soaked earth can all contribute to a more positive mood and outlook on life. Not to mention natural sunlight is a vital source of Vitamin D, which plays a critical role in mood regulation and may help ward off depressive symptoms. Improved focus and creativity Spending time in nature can give our minds a much-needed refresh, helping us concentrate better, get those creative juices flowing, and think more clearly. Research into the effect of natural environments on cognitive ability confirmed that exposure to nature significantly affects working memory and may lead to improved cognitive performance. So if you’re ever feeling stuck on a hard problem that you just can’t crack, try spending a few hours in nature and then returning to your task with fresh eyes.  How can I connect with nature in my daily routine? You don't need to venture far or plan extensive trips to reap the benefits of nature. Here are a few simple ways to make nature a part of your everyday life: Nature walks Dedicate some time for regular walks in local parks, nature reserves, or even your neighborhood. Turn off the podcasts and pay attention to the sights, sounds, and smells around you. This small act of mindfulness can help you establish some peace in your chaotic schedule. Gardening Getting your hands dirty with gardening can be a restorative experience. Try starting a little garden in your backyard or bring some greenery indoors with a couple of houseplants. Tending to living things and watching something grow because of your care and effort brings a unique kind of joy and satisfaction to everyday life. Nature photography Put your phone on airplane mode, turn on the camera, wander out into nature and release the shutterbug within. Taking up nature photography encourages you to observe and appreciate the beauty of the natural world. It's an outlet for your creativity and can also serve as a reminder of the wonder nature offers if we take the time to appreciate it. Complementing ecotherapy with professional therapy Ecotherapy can be a valuable component of a holistic approach to mental health, but remember, it’s best used as a complement to, rather than a substitute for, professional therapy. For individuals in therapy, incorporating nature-based practices can enhance the therapeutic journey, offering additional support and avenues for healing and growth. Discussing ecotherapy options with a mental health professional can help tailor these nature-based practices to your individual needs and therapeutic goals. The science is clear: connecting with the natural world can significantly benefit our mental health and overall well-being. Let’s end Stress Awareness Month by integrating simple, nature-based practices into our daily routines to cultivate a more peaceful, balanced, and resilient life. And if you’re interested in speaking with a credentialed therapist to support you in improving your mental health, join Cerebral today. Image by freepik

Depression is a complex mental health condition that can affect anyone, regardless of age, gender, or background. Recognizing the signs and symptoms of depression is the first step toward seeking help and finding relief. In this guide, we'll explore the differences between feeling down and major depressive disorder (MDD), delve into the core symptoms of clinical depression, discuss the physical, emotional, and cognitive signs, explore behavioral indicators, and identify common risk factors and triggers. By the end, you'll have a clearer understanding of MDD and when and how to seek professional support. Feeling depressed vs. having MDD Feeling down occasionally is a regular part of life, but when those feelings persist and significantly impact daily functioning, it might be a sign of major depressive disorder, or MDD. Also known as clinical depression, MDD transcends situational bouts of sadness, grief, or boredom. Its defining characteristic is the persistence and pervasiveness of symptoms that affect how you feel, think, and act. Core symptoms of clinical depression Depression can manifest in various ways, but the primary symptoms indicative of MDD include: Continuous sadness or emptiness: It’s common to experience a deep sadness or emptiness that persists, lasting for weeks or even months. Loss of interest or pleasure: Hobbies, social interactions, and even intimate relationships no longer bring satisfaction. Recognizing these symptoms early on is critical to seeking help. Physical signs of depression A depressive disorder's impact isn't solely emotional. It can also affect your physical well-being in the following ways: Changes in sleep patterns: Insomnia or oversleeping are common for people with major depressive disorder.  Appetite or weight changes: Significant shifts in appetite or eating habits, leading to weight gain or loss, can occur.  Fatigue or low energy: Simple tasks may feel overwhelming, and even getting out of bed can seem impossible. Each person will experience these physical symptoms differently. For example, one person may struggle to fall asleep or stay asleep, while another may find they still feel fatigued despite sleeping excessively.  Emotional and cognitive signs of depressive disorders Other symptoms of these mental health conditions relate to your mood and your thought processes. Feelings of worthlessness or excessive guilt: Individuals with clinical depression often experience feelings of worthlessness or excessive guilt, even when there's no rational basis for these emotions.  Negative self-talk: Internal dialogues can become overwhelmingly negative and self-critical, even in individuals who were once confident and self-assured. Difficulty concentrating or making decisions: Depression can impair cognitive function, making it challenging to concentrate, make decisions, or remember information.  Thoughts of death or suicide: In severe cases, depression may lead to suicidal thoughts or thoughts of death, and it's vital to seek help immediately if you or someone you know is experiencing this. If you need immediate help: Call 911 if you’re having a mental health emergency, text HOME to 741-741 if you're in emotional distress and need immediate support, or call 988 for the National Suicide Prevention Hotline. It’s important to be aware of these signs of depression, as the effects these emotional and cognitive symptoms can have could reinforce feelings of hopelessness and despair.  Behavioral signs of MDD and similar disorders The symptoms of clinical depression that may be most noticeable to others are changes in your behavior, including: Withdrawal from social activities: A desire to isolate oneself is common during depressive episodes. Irritability or restlessness: While depression is typically associated with sadness, some individuals may experience irritability, agitation, or restlessness instead. Forced happiness: Some individuals may try to hide their symptoms by overcompensating with exaggerated displays of happiness. These signs are either indicative of internal turmoil or are an attempt to mask the emotional pain someone with a depressive disorder can experience. Risk factors and triggers Understanding the risk factors and triggers for MDD and similar conditions can provide context when there’s an onset of depression symptoms. Genetics and family history A family history of depression or other mood disorders increases the risk of developing a condition like major depressive disorder. While genetics play a role, environmental factors also contribute to the condition's onset. Life events and stressors Traumatic events, significant life changes, chronic stress, or ongoing adversity can trigger or aggravate symptoms of depression. Loss of a loved one, financial difficulties, or relationship problems could also contribute to the development of this type of mental health condition. When and how to seek help for depression If you experience the persistence of several of these symptoms for two or more weeks, it may be time to consider consulting a mental health professional. Recognizing the need for support is the first step toward managing a depressive episode. Recognizing the need for professional support  If you're experiencing symptoms of depression that interfere with your daily life, seek help from a therapist, counselor, or licensed prescriber. These qualified mental health professionals can assess your symptoms and start providing treatment. Acknowledging that you may need mental health support is brave. It shows a readiness to engage with your well-being and a willingness to explore potential treatment options. Steps to take when starting treatment for depression Treatment for MDD often involves a combination of therapy, medication, lifestyle changes, and support from loved ones. Work closely with your healthcare provider to develop a personalized mental health treatment plan that addresses your needs and goals. Resources available for general and crisis support There are numerous resources available for individuals experiencing depression. Here are a few recommendations you might find helpful:  Online support groups like the Anxiety and Depression Association of America’s major depressive disorder (MDD) support community, which provides a place to share and learn. The National Alliance on Mental Illness’s family support group, which can help loved ones understand mental health conditions. The 24/7 Suicide & Crisis Lifeline, which can be reached by calling or texting 988 if someone is experiencing suicidal thoughts or an emotional crisis. The Veterans Crisis Line, which is available for veterans seeking support by texting 838255, dialing 988 and pressing 1, or starting an online chat.  In a life-threatening emergency: Dial 911 or seek immediate assistance at the nearest ER. Whether you need immediate crisis intervention or ongoing support, these hotlines and websites can provide valuable resources and assistance. The importance of early intervention Timely intervention can help relieve symptoms and improve outcomes. By recognizing signs of depression and being willing to seek treatment, you can equip yourself with the tools and support needed to manage MDD or a similar disorder. If you're experiencing prolonged depression or think you may have MDD, know that you're not alone, and help is available. The first step to feeling better is reaching out. We offer affordable online mental health services, including therapy, medication management, and ongoing support. With Cerebral, you can get help managing depressive episodes from the convenience and comfort of your home. By recognizing the signs and symptoms of depression and taking proactive steps to seek help, you can reclaim your life and get back to filling it with hope, purpose, and fulfillment. Images by Drazen Zigic and pressfoto on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.