Let's get right to the point—research is finding 1 in every 3 adults in America is experiencing depression. The statistics are alarming but understandable in light of what has transpired in the world in the past two years. A lack of energy, increased anxiety, sadness, and overwhelm are feelings most of us have experienced since the start of the pandemic. They are also signs of depression. If you aren't feeling like yourself anymore or haven't in a long time, this article is for you.

The stereotype of depressed people is they feel sad, but the truth is depression can look and impact women in many different ways. Thankfully, there are many things we can do to overcome the symptoms of depression and get back to feeling like ourselves again. The first steps to overcoming it are learning what it is and recognizing it in our lives.

What causes depression?

We will address the most obvious cause of depression in 2022—Covid. No matter how badly we want to be past the days of Covid affecting our daily lives, we're just not there yet. We may feel like we're doing a good job adjusting with each new change, but those occasional reminders that wash over us like waves of how different things continue to be and how much we have missed out on over the past two years can be overwhelming.

While Covid has become a significant source of depression, many other risk factors can lead to depression as well. It was a prevalent problem long before 2020 and all its chaos arrived in our lives. One study from 2018 even found depression was the leading cause of disability for people living in New York City.

Here are some of the other common causes and risk factors:

Hormones & biological factors: This includes everything from having a family history of depression or mental health challenges to hormonal imbalance.

Psychological factors: As women, higher progesterone levels tend to make us more prone to stress. We also tend to struggle with rumination and negative thinking, which can add to the depression we may already be experiencing.

Social factors. The difficult situations in our past or present can also lead to depression along with fear and anxiety around the future. This includes trauma, grief, and challenging conditions.

Sometimes people experience depression without knowing what the cause is. There might not be any apparent reason to look to in explaining why someone is struggling with symptoms of depression, so don't jump to the conclusion of thinking you're not depressed because you don't identify with any of the causes listed above.

Types of depression

There are many different types of depression that can affect us in different ways, including varying in cause, intensity, and length of time. Part of learning the best way to treat and overcome our depression is understanding where it stems.

Here are several of the common types of depression:

• Major depressive disorder - People with major depressive disorder, also known as chronic depression, tend to experience symptoms the majority of the time regardless of what is happening around them. There isn’t always an obvious reason why they are feeling depressed.

• Persistent depressive disorder - This is major depression that has lasted for two years or more. The main difference between major and persistent depressive disorders involves the duration of symptoms. For a doctor to diagnose PDD in an adult, symptoms must have lasted for at least 2 years, while adults with MDD experience discrete episodes, separated by at least 2 months.

• Perinatal depression - This includes depression occurring during pregnancy or after childbirth. Postpartum depression is one part of perinatal depression.

• Seasonal affective disorder - This is depression that happens during certain seasons and improves when the season is over. For most people, this occurs in the winter season when the days are shorter, the weather is colder, and we are stuck inside more than usual.

• Situational depression - This is depression brought on by the events or circumstances in our lives. It can include things like the death of a loved one, being in an abusive relationship, being diagnosed with a chronic illness, the end of a relationship, or other challenging life transitions.

The critical thing to understand here is that many different things can lead to varying types of depression. The proper form of treatment for you may vary based on your exact situation, so don't let a stereotype lead you in trying to self-diagnose your symptoms.

Common symptoms of depression

The exact symptoms you experience can vary based on your unique situation and the type of depression you're experiencing, so we are going to focus on the broad overview here:

• Feeling hopelessness, sadness, guilt, shame

• Irritability and anger

• Low energy

• Changes in sleep patterns

• Change in your eating habits

• Chronic body aches and pain

• Digestive problems

• Difficulty concentrating

• Thoughts of harming yourself or suicide

• Pulling away from others

• Feeling empty or numb

What does depression in women look like in real life?

While a list of symptoms can be helpful, it's often easier to see examples of how it can play out in our life. Here are some examples:

You're struggling with productivity at work.

You notice that you can't keep up at work anymore. It's hard to stay focused on the tasks that need your attention, and while you know you need to up your game, it's hard to care about it at the same time. You're making minor mistakes that you never made in the past, and you can't figure out what's wrong with you.

You're pulling back from social gatherings and friends.

You used to enjoy going out with friends, but it just sounds like so much work now. The thought of getting dressed to go out, having to engage in conversation all night, and putting a smile on your face sounds nothing short of exhausting. When you do go out and engage in activities you used to enjoy, it feels empty instead of fun and happy.

You start to do less and less than you used to do, and it's getting to the point that you don't even want to reply to texts either.

Everything you do feels pointless.

Exercise. Healthy eating. Work. Life feels like you're stuck on a hamster wheel, and you're starting not to care. Everything is always the same. Nothing ever seems to change or improve, and it's beginning to feel not worth the effort anymore. Why work so hard to put the effort in when you could skip it altogether?

You feel like you're never going to be "enough."

You feel like all you do is screw up. You're weighed down by guilt and shame. You've made too many mistakes, had too many bad relationships, and let yourself and others down too many times. Sometimes you think everyone would be better off without you in the way.

You don't feel well.

Your physical health is off compared to what it used to be, but you can't pinpoint why. You get headaches and body aches and are sore more than ever before. Your stomach bothers you regularly. Overall, you don't feel sick, but you don't feel well either.

You don't feel like yourself.

You can't put your finger on it, but you know something is off in your life. It seems like you don't have "it" anymore, no matter how hard you try. The things that used to matter just don't anymore. You catch yourself thinking thoughts you never struggled with in the past, including hurting yourself or what life would be like if you weren't around.

Tips to help women overcome depression

If you're struggling with the symptoms of depression, help is available. There are many different strategies you can implement that can help, along with options for professional help. Here are some steps you can take if you are feeling depressed or see the red flags in your life:

Focus on your physical health

A large part of self-care is taking care of your body's physical needs. However, this can feel difficult to do when you're struggling with depression. It's easy to cut out exercise and eating right when you don't have energy, but there is a strong connection between physical and mental health. Try to incorporate the following into your life:

• Create a sleep routine - Sleep abnormalities are strongly connected with mood and anxiety disorders. You’ve heard it a million times but that’s because it’s true: it’s important to get the right amount of sleep for your body each night. Try to stick to the same bedtime and wake times to help your body develop a healthy rhythm. Use white noise machines and black-out curtains if needed to optimize the room where you sleep.

• Make healthy food choices - What you eat provides your body with the fuel it needs to make it through the day functioning correctly. If you're skipping healthy food choices or not eating at all, it's going to take a toll on your physical and mental health. In addition, some vitamins and nutrients may help relieve depression symptoms, such as B vitamins, Omega-3 fatty acids, and iron. Balance is important.

• Get active - We've all heard about how important exercise is for our bodies, but it plays a vital role in our mental health as well. Physical activity releases the chemicals in our brain that help us feel happier. Regular exercise can also help you sleep better.

Get some sunshine

Sunshine can help boost our moods by increasing our serotonin levels. Spending just 5-15 minutes in the sun each day can increase your vitamin D levels and boost your mood. It's also helpful to open your curtains and allow more natural light in your house or workspace. If you struggle to get enough exposure to natural lighting, you may benefit from a light therapy box.

Connect with a support system

Even if you don't feel like getting together with friends and family, it can be an essential step to take when you're feeling depressed. Spending time with people who love and support you can give you a boost at times. It's also helpful to let them know what you're feeling, so they know what you're going through and can check on you.

Learn to replace negative thoughts.

If you struggle with negative self-talk, it's important to replace those negative thoughts with neutral or positive ones. As women, we tend to ruminate more than men do. We overanalyze situations and go over and over them again and again. These behaviors can worsen our symptoms of depression.

Get professional help for depression.

Our team of licensed mental health professionals in New York City is knowledgeable and experienced in helping women manage and overcome depression. We can provide you with the tools and resources you need to get back to feeling your best.

If you identify with the information above or you're wondering if you may be showing signs of depression, don't hesitate to reach out to the New York City Psychotherapy Collective for help and support. We can match you with a therapist that is the right fit for you.

Please note, if you are having thoughts of harming yourself, you can text "WELL" to NYC Well’s crisis text line at 65173, call the 24-hour National Suicide Prevention Lifeline at (800) 273-8255, or call 911​/go directly to your nearest emergency room. Don’t wait to ask for help.

Follow the steps below to get started:

• Click here to share some information about you so that we can match you with the perfect therapist for your needs.

• Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.

• Schedule your first session and start on your journey to feeling better right away.

We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.

Contact us here to get started today!