7 Signs You May Have High Functioning Depression
In this episode of The Mel Robbins Podcast, Judith Joseph sheds light on high functioning depression—a condition where individuals may appear outwardly successful yet grapple with internal struggles like lack of joy, energy, and concentration. The discussion delves into potential underlying causes, including generational trauma and scarcity mindsets that perpetuate emotional patterns.
Additionally, Mel Robbins and Joseph explore cognitive behavioral therapy techniques such as affect labeling and reframing negative thoughts. They also underscore the need for more research and holistic care to support women navigating mental health challenges during menopause.
This is a preview of the Shortform summary of the May 2, 2024 episode of the The Mel Robbins Podcast
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1-Page Summary
High Functioning Depression: Outwardly Successful, Inwardly Struggling
High functioning depression can lead individuals to appear outwardly successful yet mask intense inner struggles, according to Judith Joseph.
Subtle Yet Insidious Symptoms
- Bolting out of bed due to pervasive angst and rushing through daily tasks
- Lacking energy and concentration, e.g. excessive social media scrolling
- Anhedonia: Diminished ability to feel joy in accomplishments and once-meaningful activities
Potential Underlying Causes
- Inflammation, unprocessed trauma, and distressing news contributing to depressive symptoms
- Thinking you're a burden when needing help, preventing individuals from seeking support
Scarcity Trauma: A Generational Cycle
Scarcity trauma, stemming from lack of resources, can lead to emotional patterns passed through generations, according to Judith Joseph and Mel Robbins.
Behaviors Rooted in Scarcity
- Holding onto expired food and clutter
- Spending recklessly when encountering abundance
Overcoming the Scarcity Mindset
- Naming traumatic fears is crucial for addressing them
- Systematically decluttering and giving items away through exposure therapy
Cognitive Behavioral Therapy Techniques
Affect Labeling to Reduce Anxiety
Mel Robbins and Judith Joseph highlight affect labeling - identifying feelings to manage anxiety - as a key CBT tool for grounding oneself.
Reframing Negative Thoughts
Joseph encourages questioning beliefs' validity, e.g. challenging the notion that one is burdensome when seeking help.
Supporting Women Through Menopause
More research is needed on menopause's ties to mental health issues like depression and insomnia, which cognitive behavioral therapy can help manage. Providing holistic care addressing identity struggles is vital.
1-Page Summary
Additional Materials
Clarifications
- High functioning depression is a term used to describe individuals who may outwardly appear successful but struggle with intense inner emotional challenges. It can manifest as subtle yet insidious symptoms like lack of energy, anhedonia, and difficulty seeking support due to feeling like a burden. Factors like inflammation, unprocessed trauma, and societal pressures can contribute to this type of depression, highlighting the complexity of mental health issues. Cognitive behavioral therapy techniques, such as affect labeling and reframing negative thoughts, can be helpful in managing high functioning depression.
- Anhedonia is a term used to describe a range of deficits in experiencing pleasure, including reduced motivation and enjoyment in activities that were once pleasurable. It is a common symptom in various mental health disorders, where individuals may struggle to find joy or interest in things they used to enjoy. Anhedonia can manifest as a lack of anticipation for pleasure (wanting) and a reduced ability to experience pleasure (liking), impacting one's overall sense of well-being and engagement with life. It is an important aspect to consider in understanding conditions like depression and substance-related disorders.
- Affect labeling in cognitive behavioral therapy involves identifying and labeling emotions to help manage anxiety and other distressing feelings. By recognizing and naming emotions, individuals can gain better control over their emotional responses and reduce the intensity of negative feelings. This technique aims to increase emotional awareness and promote emotional regulation by acknowledging and articulating one's feelings. Affect labeling is a key tool in CBT for grounding oneself and improving emotional well-being.
- Reframing negative thoughts involves challenging and changing unhelpful or distorted beliefs to promote a more positive and realistic outlook. This technique in cognitive behavioral therapy helps individuals question the accuracy and validity of their negative thoughts, leading to a shift in perspective towards more constructive thinking patterns. By actively challenging and reframing negative thoughts, individuals can reduce their emotional distress and improve their overall mental well-being. It is a powerful tool to combat self-criticism, self-doubt, and other harmful thought patterns that contribute to emotional difficulties.
- Menopause can be linked to mental health issues like depression and insomnia due to hormonal fluctuations during this natural phase in a woman's life. The changes in estrogen and progesterone levels can impact mood regulation and sleep patterns, potentially leading to emotional challenges and sleep disturbances. Cognitive behavioral therapy (CBT) is a therapeutic approach that can help manage these mental health issues by providing strategies to cope with the psychological symptoms associated with menopause. Holistic care during menopause should address not only physical symptoms but also the emotional and psychological aspects to support women through this transitional phase.
Counterarguments
- While high functioning depression is a serious issue, it's important to note that not all individuals who are outwardly successful and internally struggling meet the clinical criteria for depression; some may be experiencing stress or burnout instead.
- The symptoms listed, such as rushing through tasks or excessive social media use, could also be indicative of other conditions like anxiety disorders or ADHD, and not solely depression.
- The underlying causes of high functioning depression are complex and multifaceted; inflammation and trauma may be factors, but it's also important to consider genetic predispositions, brain chemistry, and lifestyle factors.
- The concept of scarcity trauma is compelling, but it's also important to recognize that not all individuals who experience scarcity will develop trauma or pass on such patterns to the next generation.
- The behaviors associated with a scarcity mindset, such as hoarding or reckless spending, might also be influenced by other psychological issues or socioeconomic factors, not just past trauma.
- While naming fears and decluttering can be helpful for some, others may require more in-depth therapeutic interventions to overcome a scarcity mindset, such as long-term psychotherapy or medication.
- Affect labeling is a useful tool in CBT, but it may not be effective for everyone; some individuals may require different approaches or additional support to manage anxiety.
- Reframing negative thoughts is a key aspect of CBT, but it's important to acknowledge that this technique requires practice and may not be sufficient on its own for severe mental health conditions.
- The call for more research on menopause and mental health is valid, but it's also important to consider that individual experiences of menopause are highly variable and may not always be linked to mental health issues.
- While CBT can be effective for managing mental health issues during menopause, it's not a one-size-fits-all solution; some women may benefit from other forms of therapy, hormone replacement therapy, or alternative treatments.
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High functioning depression
High functioning depression, a complex and often misunderstood condition, encompasses a range of symptoms that mask the internal struggles of individuals who appear outwardly successful and efficient.
Symptoms and challenges
A hallmark of high functioning depression is the intense sense of urgency individuals feel from the moment they wake up—a dread that persists throughout the day.
Bolting out of bed before alarm, rushing through daily tasks
Those with high functioning depression often experience such high levels of angst that they wake up before their alarm goes off. They may hastily rush to work, skimp on proper nutrition, and forgo small pleasures like savoring a morning coffee.
Lack of energy and concentration
Judith Joseph points out that people with high functioning depression might not readily identify with the term "depression" and may not recognize their energy deficits. Signs of this can include spending excessive amounts of time scrolling through social media at night or feeling like they cannot afford a day off even when they acknowledge the need for one.
Diminished ability to feel joy
According to Judith Joseph, individuals with high functioning depression may fulfill their roles at work and in their families effectively, yet they do not feel any sense of joy in their accomplishments. Mel Robbins echoes this sentiment, observing a lack of enjoyment in her husband despite his engagement in positive activities. Known as anhedonia, this diminished capacity to experience pleasure can be quite sneaky, manifesting as a persistent feeling of being "blah" or "meh." These individuals may seem to operate normally at work or socially but inwardly do not find joy in the things that once made life meaningful. Anhedonia stands out as a telltale symptom, creeping into one's life by dulling the satisfaction and excitement from daily experiences.
Causes
High functioning depression has various underlying factors that contribute to its manifestation.
Inflammation, trauma
Inflammation is acknowledged by Judith Joseph as influencing depression, especially post-COVID-19 infections that potentially alter brain ...
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High functioning depression
Additional Materials
Clarifications
- Anhedonia is a term used to describe a condition where individuals have a reduced ability to experience pleasure or interest in activities they once found enjoyable. It is a key symptom in various mental health disorders like depression and substance-related issues. Anhedonia can manifest as a lack of motivation, diminished anticipation of pleasure, and reduced enjoyment from previously satisfying experiences. It is distinct from feeling sad or down and is more about a pervasive lack of positive emotions or satisfaction in life.
- Unprocessed traumatic events can contribute to depressive symptoms by creating a lasting impact on an individual's mental and emotional well-being. Trauma that is not properly addressed or resolved can lead to persistent feelings of distress, hopelessness, and emotional numbness, which are common symptoms of depression. These unresolved experiences may manifest in various ways, such as intrusive thoughts, flashbacks, or difficulties in regulating emotions, all of which can significantly affect one's mental health. Seeking therapy or professional help to process and work through these traumatic events is crucial in managing and alleviating depressive symptoms stemming from unresolved trauma.
- Inflammation influencing depression is a concept where the body's inflammatory response can impact mental health. Research suggests that conditions like chronic inflammation, as seen in certain illnesses or post-infections like COVID-19, can affect brain function and mood regulation, potentially leading to symptoms of depression. This connection highlights the intricate relationship between physical health and mental well-being, emphasizing the importance of addressing both aspects in treating depression. Understanding and managi ...
Counterarguments
- The term "high functioning depression" is not officially recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which may lead to confusion or misdiagnosis.
- The intense sense of urgency described might not be unique to high functioning depression and could be a symptom of anxiety or other stress-related disorders.
- The concept of waking up before the alarm and rushing through tasks could be attributed to personality traits or lifestyle choices rather than being indicative of depression.
- The lack of energy and concentration can also be symptoms of other conditions such as thyroid disorders, sleep apnea, or chronic fatigue syndrome.
- Anhedonia, while a symptom of depression, can also occur in other mental health conditions, such as schizophrenia or as a side effect of certain medications.
- The link between inflammation and depression is an area of ongoing research, and while there may be a correlation, causation has not been definitively established.
- The idea that unprocessed trauma contributes to depressive symptoms is a complex issu ...
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Scarcity trauma
Scarcity trauma, rooted in a history of lacking resources, leads to emotional and behavioral patterns that can be passed through generations. These include holding onto expired items and spending excessively due to unfamiliarity with abundance.
Emotions and behaviors passed through generations
Holding onto expired items, clutter
Mel Robbins and Judith Joseph discuss how scarcity trauma manifests in behaviors such as keeping new clothes unworn with tags on, holding onto expired food, and cluttering lives with unnecessary items. Mel Robbins shares an example of her grandmother keeping expired items in the fridge, a behavior stemming from living on a farm where waste was not an option. Judith Joseph elaborates that the fragile livelihood of farmers, being dependent on factors like weather, might perpetuate a scarcity mindset and can even impact one’s health.
Spending recklessly when not used to abundance
Judith Joseph addresses how people with a scarcity mindset may spend too much when they encounter abundance. This behavior is seen in individuals who are not used to having and therefore spend money quickly.
Overcoming scarcity mindset
Naming the traumatic fears to address them
Joseph underscores the importance of validating past emotional experiences linked to scarcity trauma, as they may often be unrecognized in standard trauma assessments. Mel Robbins emphasizes that recognizing these patterns as historical, rather than personal, can prevent their reenactment.
Joseph further suggests confronting these fears by naming them, which is an important step to overcoming the scarcity mindset. Understanding the irrationality behind these fears can help br ...
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Scarcity trauma
Additional Materials
Clarifications
- Scarcity trauma is a psychological concept that stems from a history of lacking resources, leading to deep emotional and behavioral impacts. Individuals who have experienced scarcity trauma may exhibit behaviors like hoarding expired items and overspending when faced with abundance. These patterns can be passed down through generations, influencing how individuals perceive and interact with resources and opportunities. Overcoming scarcity trauma often involves recognizing and addressing these ingrained emotional and behavioral responses to scarcity.
- Holding onto expired items, such as food or unused products, can be a behavior associated with scarcity trauma. This behavior may stem from past experiences of lacking resources, where wasting anything was seen as a luxury. Individuals who have faced scarcity in the past may develop a habit of holding onto expired items as a way to cope with the fear of not having enough in the future. This behavior can manifest as a subconscious attempt to conserve resources and avoid the anxiety of scarcity.
- Individuals who have experienced scarcity or lack of resources may develop a scarcity mindset. This mindset can lead to behaviors like spending recklessly when they encounter abundance. This behavior stems from a lack of familiarity with having enough resources, causing some individuals to struggle with managing their finances when they are in a situation of abundance.
- Exposure therapy, in the context of addressing scarcity trauma, involves gradually confronting fears related to scarcity by giving things away or decluttering. This therapeutic approach helps individuals face their anxieties about scarcity in a controlled manner, leading to reduced emotional distress over time. By systematically exposing oneself to the discomfort associated with letting go of possessions, individuals can learn to manage their scarcity mindset and break free from patterns of hoar ...
Counterarguments
- While scarcity trauma may lead to behaviors such as holding onto expired items, it's also possible that these behaviors are influenced by other factors such as mental health conditions like hoarding disorder, which may require different treatment approaches.
- The concept of scarcity trauma could be seen as overly deterministic, implying that individuals are bound to repeat patterns without considering the role of personal agency and the capacity for change without therapeutic intervention.
- The idea that recognizing patterns as historical can prevent their reenactment might not always hold true, as awareness alone may not be sufficient to change deep-seated behaviors without additional support or resources.
- The effectiveness of exposure therapy for addressing scarcity trauma is not universally accepted, and some individuals may find other therapeutic approaches, such as psychodynamic therapy or mindfulness practices, more beneficial.
- The recommendation to systematically declutter and give things away assumes that individuals have the emotional and physical capacity to do so, which may not be the case for everyone, especially those with disabilities or severe emotional distress.
- The suggestion to challenge the core belief of feeling bad for being wasteful may not take into account cultural values an ...
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Cognitive behavioral therapy techniques
Cognitive behavioral therapy (CBT) is an established treatment for depression and incorporates various methods for managing negative thoughts and emotions.
Affect labeling to name feelings and reduce anxiety
A crucial CBT technique is affect labeling, which involves identifying and naming one's feelings in order to manage and reduce anxiety. Judith Joseph elaborates that naming feelings can help the body to become less afraid and anxious. She compares it to the relief of turning on a light in a dark room to clearly see what’s there, suggesting that affect labeling brings issues from the subconscious into the conscious where they can be addressed. Mel Robbins supports this, indicating that by naming the feeling, individuals empower themselves to identify and deal with challenges more effectively.
Through methods like exposure therapy, affect labeling allows individuals not only to declare their fears and anxieties specifically but also to process them. This technique aids in reducing the anxiety associated with scarcity trauma by helping to declutter emotionally charged reactions.
Moreover, mindfulness practices can be combined with affect labeling to further ground individuals and help prevent them from losing their sense of self in the maelstrom of their emotions.
Reframing negative thoughts by questioning their validity
Another pivotal element of CBT is reframing or challenging negative thoughts by questioning their validity. Joseph encourages patients to refl ...
Here’s what you’ll find in our full summary
Cognitive behavioral therapy techniques
Additional Materials
Clarifications
- Exposure therapy is a technique used in cognitive behavioral therapy to treat anxiety disorders by gradually exposing individuals to fear-inducing situations or stimuli in a controlled manner. The goal is to help individuals confront and overcome their fears by breaking the pattern of avoidance that reinforces anxiety. This method is effective in treating various anxiety-related conditions like phobias, PTSD, and OCD by desensitizing individuals to their triggers through systematic exposure. The exposure can be tailored to the individual's specific fears and is typically conducted under the guidance of a trained therapist.
- Mindfulness practices involve focusing on the present moment without judgment, often cultivated through meditation. It helps individuals become more aware of their thoughts and emotions. Mindfulness has been widely used in clinical psychology to reduce stress, anxiety, and depression. It can be combined with other therapeutic techniques like CBT to enhance emotional regulation and overall well-being.
- Core beliefs in the context of cogni ...
Counterarguments
- Affect labeling may not be effective for everyone, as some individuals might struggle with identifying and articulating their emotions.
- Naming feelings could potentially lead to rumination or over-identification with negative emotions for some people.
- The effectiveness of exposure therapy can vary, and for some, it may exacerbate anxiety if not conducted under proper guidance.
- Mindfulness practices might not be suitable for all, as they can sometimes bring up overwhelming emotions that an individual is not yet ready to face.
- The process of reframing negative thoughts assumes a level of introspection and cognitive flexibility that not all individuals may possess.
- Questioning the validity of thoughts could lead to an internal debate that some may find distressing or confusing, particularly if they struggl ...
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Improving resources and information for women going through menopause
With the well-being of women in mind, there is a growing call for improved resources and information to support women going through menopause.
Advocating for more menopause research
There is a significant need to create change within the realm of research, especially considering the limited information available about the ties between menopause and mental health. By focusing on expanding the breadth and depth of research in this area, we can better understand and address the specific needs of women during this phase of life.
Providing support for mental health issues and identity struggles
Supporting women through menopause also involves addressing cognitive changes and identity issues that may arise. Treatments like cognitive-behavioral therapy for insomnia and sleep hygiene can be effective in managing sleep disruptions that often accompan ...
Here’s what you’ll find in our full summary
Improving resources and information for women going through menopause
Additional Materials
Clarifications
- The relationship between menopause and mental health is complex and not fully understood. Menopause can lead to hormonal fluctuations that may impact mood, cognition, and overall mental well-being. Research on this specific connection is relatively limited compared to other aspects of menopause, such as physical symptoms. Understanding these ties is crucial for providing comprehensive support to women experiencing menopause.
- Cognitive-behavioral therapy for insomnia (CBT-I) is a structured program that helps individuals identify and replace thoughts and behaviors that cause or worsen sleep problems. It aims to improve sleep habits and teach relaxation techniques to promote better sleep. Sleep hygiene involves practices that enhance the quality of sleep, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants before bedtime. These approaches are commonly used to address sleep issues and improve overall sleep quality.
- A holistic approach to menopause care involves considering the physical, emotional, and mental well-being of women experiencing menopause. It focuses on addre ...
Counterarguments
- The focus on menopause research might divert resources from other important women's health issues that also require attention and funding.
- While advocating for more research is important, it is also crucial to ensure that existing information is disseminated effectively to those who need it.
- There may be cultural and individual differences in the experience of menopause that could make a one-size-fits-all approach to support and information less effective.
- Some may argue that the emphasis on medical and psychological interventions pathologizes a natural stage of life, potentially leading to over-medicalization.
- The effectiveness of cognitive-behavioral therapy and other treatments for menopause-related symptoms can vary, and not all women may find these approaches helpful or accessible.
- There could be concerns about the potential side effects or long-term impacts of treatments for menopause-related sympt ...
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