Mindfulness techniques can be powerful tools for managing depression, helping people reconnect with the present moment and reduce negative thought patterns. Depression often brings persistent, intrusive thoughts—feelings of worthlessness, guilt, or hopelessness—that can trap a person in a cycle of rumination. Mindfulness encourages a non-judgmental awareness of thoughts and emotions, allowing people to observe these experiences without getting caught up in them. By grounding ourselves in the present moment, we can create some mental distance from depressive thoughts, which often dwell on the past or predict a bleak future. In this way, mindfulness gently breaks the cycle and introduces moments of peace and clarity.

One of the foundational mindfulness techniques, mindful breathing, can be particularly helpful for depression. This practice involves focusing on each breath—feeling the air as it flows in and out—and gently bringing the mind back to the breath whenever it starts to wander. This simple technique can help calm the nervous system, reducing stress hormones and fostering a sense of inner stillness. Body scan exercises, where you bring your attention to each part of your body in turn, can also be effective. They help people reconnect with their bodies and shift focus away from negative thoughts. These mindfulness practices cultivate a deeper awareness and acceptance of emotions, which can ease the intensity of depressive symptoms over time.

Research shows that regular mindfulness practice can lead to lasting changes in the brain, improving resilience and emotional regulation. It’s important to remember that mindfulness is a skill that grows with practice; it may feel challenging at first, especially during depressive episodes, but even a few minutes each day can make a difference. Many people find that mindfulness, when combined with other depression treatments like talk therapy and medication, can significantly improve their well-being. With patience and compassion for yourself, mindfulness can be a pathway toward healing, helping you find more moments of calm and a renewed sense of connection with yourself and the world.

Depression and the freeze response to trauma can share a variety of overlapping symptoms, which can sometimes make it challenging to distinguish between the two. Both conditions can lead to low energy, a sense of emotional numbness, and difficulty with motivation. However, while depression often develops gradually, stemming from a complex mix of genetic, environmental, and emotional factors, the freeze response is a specific reaction to trauma. In this state, the nervous system essentially “shuts down” as a protective mechanism, making a person feel frozen, helpless, or disconnected. Understanding these differences can help people find more tailored approaches to healing, as both require specific kinds of care and support.

The freeze response is part of the body’s natural “fight, flight, or freeze” reaction, which is governed by the autonomic nervous system. When faced with trauma, the sympathetic nervous system (responsible for the body’s fight-or-flight response) may initially prepare the body to react, but if the threat feels too overwhelming, the parasympathetic nervous system can kick in, causing the body to freeze. This response helps a person feel “safe” by essentially numbing sensations, slowing reactions, and suppressing emotions. In trauma survivors, this freeze state can sometimes persist long after the initial trauma, creating symptoms that overlap with depression, such as low energy, numbness, and emotional detachment.

While it’s challenging, recovery from both depression and trauma is possible with the right support. Trauma-focused therapies, such as EMDR, IFS or somatic therapies, can help individuals release their bodies from the freeze response and reconnect with themselves. At the same time, treatments for depression, such as dialectic behavioral therapy (DBT) or mindfulness, can help rebuild a sense of purpose and energy. Working with a mental health professional can clarify the underlying causes of these symptoms and open pathways to healing. Remember, feeling “stuck” is not a permanent state—healing is achievable, and with compassion and the right tools, it’s possible to reclaim a life of resilience and hope.

When living with depression, daily tasks that once felt manageable can become daunting and overwhelming. People with depression often describe feeling weighed down, like there’s an invisible barrier making even the simplest activities—such as getting out of bed, taking a shower, or preparing a meal—feel incredibly difficult. This happens because depression affects both energy levels and motivation. It’s not just “feeling sad”; it’s a whole-body experience that can make even routine activities seem monumental. Understanding that these struggles are a genuine part of the illness, not a character flaw, can be the first step toward self-compassion and healing.

Diagnosing depression is more than recognizing these daily challenges. A mental health professional will assess a range of symptoms, including prolonged low mood, a lack of interest in activities, sleep disturbances, fatigue, and even changes in appetite. It’s common for those with depression to feel a sense of shame or frustration about how hard simple tasks have become, but seeking depression treatment is a courageous step forward. There are a variety of treatments available for those who are suffering from depression. For many, this may include therapy, medication, or lifestyle interventions like exercise and mindfulness. Research shows that a combination of treatments is often most effective, and treatment plans can be tailored to meet each person’s unique needs.

The journey through depression can feel long, but it’s essential to remember that with the right support and treatment, things can improve. Small steps—like reaching out to a friend, following a treatment plan, or even setting one small goal a day—can lead to larger changes over time. Depression may make daily tasks feel insurmountable, but by acknowledging the reality of the struggle, seeking support, and allowing yourself to heal, you can begin to regain your strength and hope. Recovery is possible, and with patience, compassion, and persistence, life can become lighter, one step at a time.

Supporting a loved one who is struggling with depression can be both challenging and deeply meaningful. Depression can make even the simplest daily tasks feel overwhelming, and it can often affect a person's energy, mood, and outlook. If you are a friend, family member or partner, it’s essential to approach this situation with patience and empathy. Often, someone experiencing depression might withdraw, seem irritable, or feel as if they’re burdening others; understanding that these behaviors are part of the condition—not a reflection of your relationship—can help you offer steady support without taking their mood personally. Reminding them that they’re valued, that their feelings are valid, and that they’re not alone can be incredibly powerful.

As a supporter, it’s important to remember that while you play an essential role in their support network, you don’t have to (and shouldn’t try to) “fix” their depression on your own. Encouraging your loved one to seek professional help and perhaps even offering to assist them in finding a mental health provider can be life-changing. You can also offer to accompany them to appointments or help keep track of self-care practices they find helpful. Often, creating a routine that includes activities they enjoy, even if they find it hard to participate, can make a difference. Small gestures like spending time together in low-pressure settings, offering to go for a walk, or simply sitting with them in silence when they need quiet support can help them feel understood and valued.

Supporting someone with depression can also take a toll on your own well-being. Loved ones often experience emotional strain and may even feel isolated. To remain resilient, prioritize self-care: seek support from others who understand, whether through a friend, family member, or a caregiver support group. Taking care of yourself allows you to be a steady, compassionate presence for your loved one. Remember, while depression may be persistent, with the right support and treatment, people can and do find hope and healing. Your encouragement, presence, and empathy can be transformative, helping them move toward brighter days, one step at a time.

Depression can feel like being trapped in a dense fog, cut off from joy, energy, and a sense of meaning. But beneath the weight of this condition, there is hope and a clear path toward healing. Addressing the needs of someone with depression starts with understanding the nervous system’s role in mental health and creating a supportive environment that promotes healing.

Depression affects not only mood but also the nervous system, which governs our fight, flight, or freeze responses. When the nervous system is overwhelmed, the body may get stuck in a freeze state, leading to feelings of hopelessness, exhaustion, and detachment. In healing, addressing both emotional and physiological needs is key.

Here are the top 10 needs of someone experiencing depression, with a focus on holistic healing:
1. Connection and Support
Depression can make people feel isolated, yet the most important thing they need is connection. Support from friends, family, or a mental health professional helps break through isolation. Compassionate, non-judgmental listening can make a profound difference.
Healing Tip: Encourage connection by gently reaching out and offering your presence. Simple acts like a text message or sitting quietly together can provide emotional relief.

2. Safety and Stability
The nervous system thrives in environments that feel safe. For someone with depression, any uncertainty or stress can be overwhelming. Establishing routine, structure, and a sense of predictability can calm the nervous system, providing a foundation for emotional recovery.
Healing Tip: Help create a consistent daily routine that includes small, manageable tasks. Having predictable touchpoints like meals or bedtime can offer a sense of stability.

3. Rest and Sleep
Chronic fatigue is a common symptom of depression. When the nervous system is in a state of freeze, energy conservation becomes a priority. Deep, restorative sleep allows the body and brain to reset, but depression often interferes with restful sleep.
Healing Tip: Support sleep hygiene practices, such as a regular bedtime, limiting screen time before bed, and creating a calm environment for sleep. Consider relaxation techniques like deep breathing or guided meditations.

4. Gentle Movement
Exercise is often prescribed for depression, but for someone in the depths of it, vigorous activity can feel impossible. The nervous system benefits from movement, which helps release built-up tension and restore balance between the body and mind. Gentle forms of movement, such as walking, yoga, or stretching, can be more accessible.
Healing Tip: Start small—five minutes of stretching or a short walk in nature can stimulate the nervous system without overwhelming it. Movement is medicine, and even tiny doses count.

5. Nervous System Regulation
Depression often occurs when the nervous system is dysregulated, stuck in freeze mode, or swinging between fight-or-flight and shutdown. Tools that directly support nervous system regulation, such as breathing exercises or grounding techniques, can help restore balance.
Healing Tip: Encourage slow, deep breathing, focusing on long exhales, which calm the parasympathetic nervous system. Techniques like mindfulness or body scans can also increase awareness of physical sensations and support regulation.

6. Self-Compassion and Reduced Self-Criticism
Depression often brings a harsh inner critic, making people feel unworthy or like a burden. Counteracting this negative self-talk is essential for healing. Encouraging self-compassion and kindness toward oneself can help break the cycle of shame and guilt that deepens depression.
Healing Tip: Suggest self-compassion practices like writing down affirmations or gently reminding someone that depression is an illness, not a personal failure. Reframing thoughts with “I’m doing my best right now” can soften self-judgment.

7. Nutrition and Hydration
A nourished body is better able to heal. Depression often leads to a lack of interest in food or poor dietary habits, which can worsen symptoms. The brain relies on certain nutrients for optimal functioning, and hydration is key to overall health.
Healing Tip: Encourage balanced, nutrient-rich meals, even if they are simple. Foods rich in omega-3s, antioxidants, and proteins support brain health. Hydration can also help with energy levels and cognitive function, so remind your loved one to drink water throughout the day.

8. Creative Expression
Art, music, writing, or any form of creative expression can provide an outlet for emotions that may be difficult to verbalize. Creative activities can engage different parts of the brain, offering a form of therapy that bypasses verbal processing.
Healing Tip: Encourage creative outlets without pressure for the result to be “good.” Whether it’s coloring, journaling, or playing an instrument, creative expression can help release suppressed emotions and provide a sense of accomplishment.

9. Professional Guidance
While support from loved ones is essential, professional help from a therapist, counselor, or psychiatrist is often necessary for managing depression. Having a strong relationship with a mental health professional who can guide the healing process can be very supportive. Medication can also be a valuable tool for many.
Healing Tip: Gently suggest seeking professional help and offer to assist in finding resources. Online therapy options have made it easier for people to access help in the comfort of their own homes.

10. Hope and Reassurance
Depression can feel endless, but recovery is possible. Those experiencing it need to be reminded that the darkness will lift and that healing happens over time. Offering hope and reassurance helps rekindle the belief in a brighter future.
Healing Tip: Share stories of recovery and provide encouragement. Remind your loved one that they are not alone in this experience and that every step, no matter how small, is a victory toward healing.

Final Thoughts: There Is Hope
Depression is a deeply challenging experience, but it is also treatable. With the right support, attention to both emotional and physical needs, and a focus on nervous system regulation, healing can happen. Recovery is not linear, but every effort contributes to moving forward. Compassion, patience, and hope are the cornerstones of healing, reminding us that even in the darkest moments, light can break through.
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If you or someone you know is struggling, reach out. Healing is possible, and no one has to face depression alone.

The mental health needs of LGBTQ+ individuals are unique and complex, often shaped by the distinct challenges they face in society. Discrimination, stigma, and the pressure to conform to heteronormative and cisnormative expectations can create an environment where LGBTQ+ people are more susceptible to mental health issues. Studies show that LGBTQ+ individuals are at a higher risk for depression, anxiety, and suicidal ideation compared to their heterosexual and cisgender counterparts. These elevated risks underscore the importance of providing tailored and sensitive mental health support that acknowledges and addresses these specific challenges.

One critical aspect of supporting LGBTQ+ mental health is understanding the impact of minority stress. Minority stress refers to the chronic stress experienced by individuals from stigmatized minority groups. For LGBTQ+ individuals, this stress can stem from various sources, including internalized homophobia or transphobia, experiences of discrimination, and social rejection. Such stressors can profoundly affect mental health, leading to feelings of isolation, low self-esteem, and chronic anxiety. Mental health professionals need to be aware of these factors and incorporate them into their therapeutic approaches, creating a safe and affirming space for LGBTQ+ clients.

Healing the nervous system is a vital component of mental health care for LGBTQ+ individuals. Chronic stress and trauma can dysregulate the nervous system, leading to symptoms such as hypervigilance, anxiety, and emotional numbness. Techniques that promote nervous system healing, such as mindfulness, deep breathing exercises, and somatic therapies, can be particularly beneficial. These practices help individuals reconnect with their bodies, release stored tension, and cultivate a sense of safety and calm. By integrating nervous system healing into mental health care, therapists can help LGBTQ+ clients build resilience and recover from the impacts of trauma.

Moreover, social support plays a crucial role in the mental well-being of LGBTQ+ individuals. Building and maintaining connections with affirming and supportive communities can mitigate the negative effects of minority stress. LGBTQ+ support groups, community organizations, and online forums can provide safe spaces for individuals to share their experiences, receive validation, and find solidarity. These connections not only reduce feelings of isolation but also empower individuals to embrace their identities with pride and confidence. Encouraging LGBTQ+ individuals to seek out and engage with supportive communities can significantly enhance their mental health and overall well-being.

Ultimately, a compassionate and holistic approach to mental health care is essential for LGBTQ+ individuals. By addressing the unique challenges they face, promoting nervous system healing, and fostering supportive social connections, we can create an environment where LGBTQ+ individuals can thrive. Mental health professionals, allies, and communities all play a crucial role in this process. Through understanding, empathy, and proactive support, we can help ensure that every LGBTQ+ person has the opportunity to live a fulfilling and mentally healthy life.

"Traumatic events are extraordinary, not because they occur rarely, but rather because they overwhelm the ordinary human adaptations to life." 
- Judith Herman, Trauma and Recovery

When you hear the word, "trauma," what comes to mind? Growing up, I placed trauma in a category of things I only heard about on the news. Events like plane crashes, robbery at gunpoint, or natural disasters made sense to me. Of course they were big and terrible and traumatic--the news said so! However, as I got older, I realized that there was much more grey area about what was actually considered trauma or not. Some trauma is publicized, but other times thoughts about it can become so difficult that even one's closest friends do not know about it. Furthermore, trauma to one person may not be considered trauma to another. In these cases, is it still considered trauma? 
While some trauma can take a very clear and pervasive form, like in the cases I mentioned above, it can also be more subtle and even happen over a period of time. Often, individuals do not seek out the counseling treatment they need because they do not feel like their experiences were "bad enough." If you are wondering if you have experienced trauma and should consider counseling, I recommend asking yourself two questions. 

First, do you have experiences in your life that you would define as traumatic? I'm not asking whether your aunt or the newspaper or your Facebook feed calls it traumatic. Instead, I want to know how YOU feel about your experiences. If you have experienced an event in your life that you define as traumatic and want to talk about it, I would urge you to consider calling a counselor. You may be surprised by how healing it is to have your story of trauma validated by an objective individual. 

Perhaps you are certain you have experienced trauma, but still do not know if you should consider counseling. In that case, my second question to you is this: are you having difficulties in life that you did not have before the trauma occurred? For example, you may find that you struggle to sleep through the night, have an increased/decreased appetite, or have difficulty completing tasks efficiently at work or school. Or maybe the experience of the trauma has become so pervasive that you can't seem to stop thinking about it. By seeing a counselor, you can begin to develop coping skills that will reduce your post-traumatic symptoms and help you feel more functional in your daily life. 

If you can answer yes to one or both of these questions, it may be time to consider reaching out for trauma therapy. Healing is possible when you are willing to commit the time to properly honor your story in the context of a safe relationship. 

Written by Christian Swan on March 09, 2017

​Practicing this DBT Skill can help us stay grounded and connected this holiday season! Mindfulness is a skill that, when practiced regularly, is a great tool to reduce stress, connect with our personal goals and create genuine connection with others. The holidays can be rich in memory, sentiment and relationship. They can also be full of family expectations, grief and reminders of trauma. These, and many more experiences, can overwhelm, cause us to disregard our own needs, and flood us with many different emotions. In order to enjoy the positive aspects of the holiday and skillfully navigate the challenges, try practicing mindfulness throughout your holiday season!

Mindfulness has three components:

1. Present moment awareness
2. Non-judgement
3. Experiencing present moment as it is, without enhancing or avoiding the moment

Mindfulness as Stress-Reduction
For many, the holiday season means a busy schedule and many more tasks and to-dos than normal. Practicing mindfulness in the midst of the whirlwind helps to produce moments of calm to catch our breath and remember our priorities. Mindfulness also helps us evaluate where our time and energy are going and make the most intentional decisions for ourselves in this season.
 
Mindfulness as Social Support
Paying attention to the present moment, without judgement can give us a lot of important information about what is happening in a room, or in a conversation. In the midst of a holiday gathering, take a moment to simply observe what is happening inside and outside of yourself. Allow yourself the gift of a few deeper breaths. Notice who is talking with who, and what those dynamics are like. Notice what is happening inside yourself as you connect with different people. Hold this information lightly and without judgement, and allow this information to guide your interactions.
 
Mindfulness to support Intentional Decisions
If you find yourself navigating a lot of spoken and/or unspoken expectations over the holidays, mindfulness skills can help you identify your needs and desires and to stay connected to them throughout the season. Spend some intentional moments noticing where you would like your time and energy to go this season, what would make it memorable and special for you and yours. Notice how other’s expectations are making you feel, especially if those expectations cause you to disregard your own needs and desires. Give yourself the gift of staying connected to yourself and your values, which becomes a much more congruent and grounded holiday experience.  

When we are grieving, we often ask ourselves, “when will I start to feel better?” Seasons of grief are intense and demanding in ways that we don’t experience otherwise. The emotional burden is great, our relationships may be strained as the result of our grief, and everything feels so far from normal. It is natural and normal to long for the end of these feelings. So, what does it look like to engage our grief in a way that leads to healing?
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1. Learn to Tolerate and Accept the Difficult Emotions
Grief requires us to befriend the most uncomfortable emotions. Grief emotions—shock, sadness, confusion, anger, longing, disorientation, despair—are all terribly uncomfortable to feel. And when our loss is significant, we end up feeling them for much longer than we ever expect.
We increase our grief suffering when we fight against the grief emotions—ignoring, avoiding, overcompensating, engaging addiction—these all end up heightening our emotional experience. Additionally, when we don’t tend to our emotions, they may come out sideways in ways we don’t intend.
We can help our grief process along by looking at each grief emotion that we find ourselves feeling and explore its source, its history, its message. In doing so, we are almost listening to the emotion, giving it time and space to breathe. For some, these grief emotions signal danger or threat. Take the time to disentangle these historical messages and learn to welcome each emotional character. In time each of the grief emotions will soften.

2. Notice and Name all of the Adjustments
The other major focus of grief work is making many (sometimes hundreds!) of life adjustments. Without our person in our life, we may find ourselves needing to learn new skills, take on new tasks, fill new roles. Each one of these adjustments can take an enormous amount of emotional energy, during a time in life when energy is at a minimum. It is important to be aware of these adjustments, to bring them into focus by noticing and naming them. Even better, to be talking with an understanding person about them. Sometimes, we can slow the pace and take just one or two tasks or activities at a time. Other times, we just need to keep moving forward and taking care of business. Regardless, naming the many adjustments can be very helpful in processing grief and moving forward in healing.
 
Notice for yourself how difficult these tasks feel. How are you navigating them today? Does your support system know you are working and healing in these ways? What can you request your people do for you as you engage grief healing? If you are in need of a skilled and sensitive grief therapist, please reach out to our team! We understand these tasks and are available to help create safety and opportunity for doing this work!