Different Dimensions of Depression
- Brainz Magazine
- 3 days ago
- 10 min read
Eszter Noble is an RTT® practitioner, Clinical Hypnotherapist, and Coach, specializing in anxiety, fears, and depression. Her method utilizes the most effective techniques from CBT, NLP, psychotherapy, and hypnotherapy, with the ability to provide freedom from any issues and deliver permanent, lasting solutions.
Depression can often feel like a dark cloud, a persistent and overwhelming sense of sadness, emptiness, and hopelessness that lasts for weeks, months, or even years, making daily life feel extremely challenging. Even activities that once brought pleasure can feel like an absolute struggle, with dramatic drops in energy levels and enormous difficulty concentrating or making decisions.
This may sound familiar to many, but I’d like to explore some elements of depression, its causes, and potential treatments that aren’t very widely known. Before proceeding to pop any pills, let’s go through the list below and consider where you stand when it comes to these aspects.
Suppressing your inner voice
I sometimes say that, in the world we live in, you have no chance to be yourself. From the moment we are born, there are so many expectations, ideas, dogmas, and demands that come our way that it’s nearly impossible to truly be ourselves. We do so much because it’s simply expected of us, and we want to either fit in or please people, be a good citizen, not disappoint our parents who worked so hard to put food on our plates, and the list goes on. Sure, it’s nice to be considerate and helpful, but we need to be very careful about just how much of ourselves we give and give up. Let’s take Susan as an example. She got married in her twenties, had kids not long after, and supports her husband’s business by doing the accounting after the kids have gone to bed, the kitchen has been cleaned, and the washing machine is happily twirling away, taking care of the dirty laundry. She adores her children, and Mitch may not get the husband of the year award, but he’s okay, and everything is fine on paper. Susan always wanted to be a vet and had all the right grades and smarts to graduate, but little Billy came along.
Being a mother and wife has truly been a wonderful journey, but anyone who has been around kids knows that it’s a full-time job, and teenagers aren’t known for being extremely grateful, kind, or approachable, for that matter. You do your best, give it your all, and get screamed at, if you’re lucky. Now, cleaning out the house hamster's cruddy cage is also not exactly what Susan dreamed of when she told her primary school teacher back in the day that she would love to work with animals.
Let’s not make it all about Susan, though. Jared, just two doors down from her, is also not having the life he envisioned for himself. He is working 9 to 9 most days to pay the bills, keep the missus happy, and keep the mother-in-law quiet. Being a provider is something he is proud of, but he has always had a strong yearning, a deep desire to write. He felt that writing about his time in the Marines would not only be of interest to others but also possibly a refuge of sorts. Anyone who’s lived the life he has would feel understood and could possibly navigate the emotional ups and downs better after reading his book. At the moment, he barely has time to write his wife a thank-you note, never mind a whole novel.
Very often, we live the life we are supposed to. We do what’s expected of us daily and don’t even have time to dream or imagine what life could have been like. Some certainly have a more rebellious streak and break out early on, but do not underestimate what constant and repeated suppression of your inner voice, not following your heart’s true desire, can do to you, especially in the long term.
Could you at least live a version of your dream? Could you come close to it? Do you even dare to dream? These are some absolutely crucial questions that need to be explored.
Disconnected in an overcrowded world
You may well be surrounded, at work, at home, or in the supermarket aisles, but how connected do you truly feel? Having people in our physical vicinity does not equal connection, far from it. When was the last time you truly opened up to someone, felt heard, felt seen?
Feeling disconnected, whether through loneliness or lack of meaningful social contact, plays a significant role in the development and persistence of depression. When you feel unable to truly connect or share experiences with others, it can create a painful sense of isolation that affects your emotional wellbeing and reduces the rewards of social interactions. Over time, this lack of connection drives a vicious cycle, where discomfort and emotional pain lead to further withdrawal from social life, deepening feelings of loneliness, and fueling depressive symptoms even more.
Loneliness and social isolation do not just occur as a consequence of depression, they can also be direct contributors to its onset. Many studies have shown that both the quantity and quality of social relationships shape mental health outcomes. People who lack supportive social ties or feel misunderstood are at higher risk for sustained sadness, anxiety, and depression, and can even experience impaired sleep and increased stress levels. The loss of feeling "connected" to others often shifts the way we experience being with people, leaving us feeling like outsiders unable to share emotions or truly participate in relationships. Breaking this cycle by reaching out and rebuilding connections can be a powerful step in alleviating depressive feelings and restoring mental health.
The nearly 80-year Harvard Study of Adult Development, the world’s longest-running study of happiness, revealed a striking conclusion, what makes people happiest and healthiest throughout life is not money, fame, or professional success, but nurturing positive and close relationships. Researchers have spent decades tracking the lives of hundreds of participants, examining everything from medical records to personal interviews, and found the clearest message, relationships are a powerful shield against stress and a key predictor of well-being and longevity. Enough said!
Words that make it worse
You may not realize it, but negative, diminishing self-talk acts as fertile ground for depression by repeatedly nurturing feelings of worthlessness and hopelessness. When you repeatedly criticize yourself or focus on perceived shortcomings, this internal narrative becomes deeply ingrained, reinforcing negative beliefs and intensifying emotional distress. Such persistent self-criticism absolutely erodes self-esteem and makes it very challenging to handle everyday stress or setbacks, fueling a vicious cycle yet again that amplifies depressive symptoms.
Be sure that this pattern of thinking also leads to rumination, dwelling endlessly on failures and flaws, which drains motivation and makes positive mood states increasingly elusive. Cognitive distortions, like all-or-nothing thinking or overgeneralizing past mistakes, further distort your actual reality and inhibit healthy coping mechanisms, leaving you vulnerable to deeper sadness and isolation. Ultimately, negative self-talk not only makes dealing with depression harder but can actively worsen the symptoms and undermine recovery. This is why learning to identify and challenge these patterns is so important for mental health. It’s actually a non-negotiable.
I’ve worked with enough people to know that it’s easier said than done. I was astounded by how difficult some people find it to say just a nice little thing to themselves. It’s truly heartbreaking and shocking to an extent. So, if you find it difficult to be nice and supportive to yourself, here’s what to do. Close your eyes for a moment or walk up to a long mirror. Now imagine the much younger you, standing right there with you. (S)He is very sad, looking down, something didn’t go as planned. When you look at this much younger version of you, at about 8 years old, would you have the heart to say to him/her what you usually say to yourself? Would you be able to diminish and destroy him/her, the same way you usually annihilate yourself, or would you have compassion? What would that young child need in that moment? Support or savagery? Well, guess what? The adult needs it too.
Diet as an anti-depressant
We now understand the importance of how we speak to ourselves, but it’s not just about what comes out of your mouth, it’s also important what you put into it.
Research demonstrates that diets rich in vegetables, fruits, whole grains, fish, and olive oil, like the Mediterranean diet, are associated with less severe depressive symptoms and a lower risk of depression. These foods are dense in nutrients that support brain health, reduce inflammation, and provide antioxidants that protect neural function. Key nutrients involved include B vitamins, zinc, magnesium, and omega-3 fatty acids, all of which contribute to healthy neurotransmitter activity and brain structure. While we’re on the subject of the Mediterranean, sunlight is also very important. Regular sunlight exposure prompts the brain to produce serotonin, a neurotransmitter that lifts mood and fosters a sense of well-being. Lack of sunlight has been linked with a higher risk of depression and poorer mental health, particularly during months with limited daylight.
Our usual diets, high in refined sugars, ultra-processed foods, trans fats, and excessive red meat, are linked to inflammation and higher rates of depression. Deficiencies in nutrients like vitamin D, folate, and omega-3 also increase vulnerability to mood disorders. Of course, supplementation of these can show benefits for symptom management, but why not choose to eat well in the first place?
When it comes to lifting your mood through nutrition, several nutrients play starring roles in supporting brain health and emotional balance. B vitamins, especially folate (B9), act as essential building blocks for the production of neurotransmitters, the chemical messengers that influence how we feel. When folate levels dip, research has shown that symptoms of depression often intensify. Omega-3 fatty acids, found in abundance in fish and certain plant oils, are well-known for their anti-inflammatory power and their influence on neural connections and messaging pathways in the brain. Minerals like zinc and magnesium also step in as vital players, ensuring signals between brain cells flow smoothly and stabilizing mood. Deficiencies in these minerals can make depression worse. Finally, vitamin D serves as a foundation for brain flexibility and motivation, with studies showing that supplementing vitamin D can reduce depression, especially in those who lack it. This nutritional synergy highlights just how much what we eat can shape our mental wellbeing.
When it can’t get any worse
You may agree with much of the above, but still feel like the grip of depression is so strong that there is no hope. These ideas might work for others, but you have been through far too much, and really, ending it all would be the only real way out. There is nothing more to try, you just want silence and for the pain to stop. As understandable as that is, I’d like to share two thoughts. The first one is more of a question, really. Are you absolutely certain you know what is waiting on the other side? Can you be sure that it’s just the physical world and your physical circumstances that carry the pain? What if it continues, but now it’s just your soul that is suffering in a different dimension? Do you really know?
The other thought I’d like to share is that we only get one chance at life!
Terminal illness is, of course, a different matter, but most things can be changed, altered, canceled, or corrected. Understanding that there is no way back once you make that decision is important. Of course, you may disappoint some by changing your direction in life, you could upset some with new choices you will be making, but you truly only get one chance at life. Let that sink in!
If you want to take something all the way to the end, let it not be your life, but this quick framework instead. My "FINE" framework can help shift your perspective in any situation.
Finalize your fear story. In other words, visualize what would happen exactly if you do what you’ve been putting off. Get an understanding of what you are truly afraid of. Say you want to apply for a new job, but have been very hesitant. What happens if you get it? Are you worried your current boss will think you are disloyal, your work friendships will inevitably end, or perhaps that you won’t be as good at your new job as you thought? What is it really?
Identify how you want to feel. What do you hope to get from your new situation? Do you want to be recognized for your contributions, more appreciated, accomplished, perhaps? What is the feeling you are truly longing for, and what will it give you once you have it?
Note down areas in your current life that could already give you that feeling you want. What are some aspects that you have maybe overlooked or didn’t realize were giving you those feelings already? Maybe your partner is very grateful for all that you do in the relationship.
Evaluate what you have control over. If you struggled with the previous point and were unable to identify areas that could give you the desired feelings, think harder. If you still can’t find any, write down what areas of your life you have control over, where you could get more of what you desire. Is it a matter of having some hard and open conversations, perhaps?
Understanding and seeing the bigger picture can be incredibly helpful, but most of us have blinders on. We tend to be so engrossed in our current situation and pain that we miss other possibilities. I worked with a client who was struggling to find a lasting romantic relationship and was ready to give up. She labeled herself as unlovable, damaged, and unworthy. By going through the FINE framework, it became undeniably obvious to her that she is loved. Her family and friends adore her, she easily connects with strangers, and she has very loyal friends, so it was time to let go of the labels she gave herself. Stepping out of your everyday life and gaining a new perspective can be immensely helpful. Just changing your environment and surroundings can have a powerful impact on depression by breaking the old negative routines, reducing stressors, and providing new, positive sensory and social inputs. Granted, going to a new shop to buy a new can of soup might not be enough. You may have to take a bigger step, such as changing where you live, but moving house is still better than taking your life.
Read more from Eszter Noble
Eszter Noble, Clinical Hypnotherapist & Coach
Eszter Noble is an established Clinical Hypnotherapist using the RTT® (Rapid Transformational Therapy) method, trained by world-renowned hypnotherapist Marisa Peer. She is known for handling extremely difficult cases and clients who have been stuck for years and have tried it all. Specializing in anxiety, fears, and depression, she is extremely intuitive and honest, dedicated to empowering her clients to become the best possible versions of themselves. Offering her expertise in English, German, and Hungarian, Eszter’s mission is to take the taboo out of therapy.
