When There's No Way Out - Stuck in Depression

When you’re struggling with depression, it can often feel like there’s no way out, or you may feel stuck. Some of the primary symptoms of depression include a lack of energy, feelings of fatigue, and a lack of motivation that can make it increasingly difficult to overcome and get yourself unstuck. Being caught in a cycle of ruminating negative thoughts or negative self-talk doesn’t help, and tends to lead to more isolation, causing more roadblocks to recovery.

When caught in a depressive episode, it may be useful to rely upon outside help like a mental health professional, depression resources or psychotherapy to get unstuck. If you’re feeling stuck and in need of help, don’t hesitate to call our compassionate admissions team today for mental health resources and depression treatment. You do not have to walk through this alone.

Managing Depression

There are some small ways to manage depression that you can incorporate into your day-to-day life in order to help improve your general wellness. Strategies like improving and regulating your sleep schedule, going for short walks outside on a daily basis, and eating three consistent meals a day will, over time, help increase your endorphins, decrease your cortisol levels, and help you to manage your depression. These kinds of holistic wellness strategies can break negative ruminating, and by engaging in self-care, an individual is more likely to be able to move through feeling stuck.

Other practices like yoga, breathwork, journaling, daily activity, and connection with others can help individuals struggling with mental disorders improve their general wellness. Getting unstuck isn’t easy, but something like calling a friend and just asking about their day can help break a cycle of isolation through connection. Mindfulness practices enable a depressed individual to engage in critical thinking, building self-esteem and break through negative thought patterns in a shorter period of time.

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Why Am I Tired All of the Time?

Fatigue, or a feeling of exhaustion, is a common symptom of depression. Coupled with sleep disturbances that commonly occur alongside depression, fatigue can have a lasting effect. Symptoms of fatigue can affect physical, cognitive, and emotional function, impair school and work performance, disturb social and family relationships, lower physical activity and energy levels, and increase healthcare utilization.¹ This loss of energy can also increase emotional disturbances, and may have an impact on physical health. In order to overcome fatigue, it’s important to incorporate physical activity into your daily life, as well as to get better sleep on a regular schedule. Managing stress with daily activities like meditation, yoga and breathwork can also help increase dopamine, counteracting fatigue. There are also several alternative pharmacological strategies to treat fatigue in depression.² If you are looking for treatment for depression, depression fatigue, or other related medical conditions, reach out to AMFM Mental Health Today.

Insomnia and Depression

The average adult should be getting 7 to 8 hours of sleep a night, while adolescents and young adults require 8 to 10 hours.³ It’s estimated that about 75% of depressed patients have insomnia symptoms, and hypersomnia is present in about 40% of young depressed adults and 10% of older patients, with a preponderance in females.⁴ Other epidemiological studies have pointed out that insomnia in nondepressed subjects is a risk factor for later development of depression.⁵ Insomnia does not precede depression in all cases, and nor do findings of recent studies prove causal relationships between insomnia and depression. Further evidence suggests that both depression and depression treatment can induce sleep disturbances.⁶ By adjusting sleep patterns, regulating and increasing dopamine levels with daily activities, you can begin to combat the tiredness that comes along with depression fatigue.

More About Depression

Major Depressive Disorder (MDD) or Clinical Depression is a mood disorder that is known for causing feelings of sadness, a loss of interest in pleasurable activities, and a range of other emotional and physical symptoms. Symptoms of depression can affect your daily routine, relationships, and overall quality of life. Mental health treatment, through a combination of psychiatry and therapeutic care, can help you to manage these symptoms over time, increasing the quality of life.

Major Depression can affect individuals of varying ages and other demographics. Causes of depression can vary, including genetics, self-esteem, experiences you’ve had in life, and a chemical imbalance within your brain. Depression therapy can help you in overcoming depression and may include the use of depression medications and holistic therapies.

Common Symptoms of Depression

According to the DSM-5, there are nine criteria to diagnose depression, and an individual must express at least five of the following:

Sleep disturbance
Interest/pleasure reduction
Guilt feelings or thoughts of worthlessness
Energy changes/fatigue
Concentration/attention impairment
Appetite/weight changes
Psychomotor disturbances
Suicidal thoughts
Depressed mood

Different Types of Depressive Disorders

Depression can present differently among those experiencing depressive symptoms. There are several types of depressive disorders, each of which have their own features and recommended treatments. While this is not an exhaustive list of the types of depression, it does highlight some of the most common:

Bipolar Disorder (Bipolar Depression)
Seasonal Affective Disorder (SAD)
Major Depressive Disorder (MDD)
Postpartum Depression
Persistent Depressive Disorder (Dysthymia)
Psychotic Depression

Psychiatric Treatment for Depression

There are a variety of different antidepressant medications that have been proven as effective treatment (in combination with psychological treatment) for depression. Some types of antidepressants are listed here, but inquire with a licensed medical professional or psychiatrist for detailed information on different treatments. Never take psychiatric medication unless it is prescribed to you, and be sure to consult with healthcare professionals in case of external risk factors.

Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) are antidepressant medications that treat different neurotransmitters in order to block the reabsorption of serotonin or norepinephrine, keeping more of the chemicals in the synaptic cleft. However, both SSRIs and SNRIs have been known to impact fatigue and energy levels, and antidepressants may have fatigue listed as a side effect. Both are effective treatments for depression, but depend upon the individual, and should be approached with medical guidance and professional advice. Click here to learn more about the importance of medication management.

Types of Therapy and Counseling for Depression Disorder

Depression can affect individuals differently, which often requires individualized treatment. There are a variety of depression treatment options that can be used to address the emotional, cognitive, and behavioral aspects of this condition. Some of the most common approaches used in treatment plans include:

Family or Couples Therapy

Couples and family therapy may be used when a loved one’s depressive symptoms are affecting others. This can increase family members’ understanding of depression and talk about how to support each other. Couples and family therapy sessions can improve communication patterns, focus on problem-solving, address unresolved conflicts, and increase the sense of understanding among one another.

Group Therapy

Group therapy sessions can be used to help provide structured times to help you understand that you are not alone in your struggles, that your peers are also walking through these challenges, while also providing guidance, suggestions and communications from psychologists with specialized backgrounds. These groups can span a variety of backgrounds, including but not limited to art therapy, somatic therapy, and narrative therapy.

Cognitive-Behavioral Therapy (CBT)

Cognitive-Behavioral Therapy (CBT) is a form of therapy that’s focused on restructuring and reprogramming maladaptive and negative thought processes. Psychologists are trained to help you change your cognitive and emotional processes in order to outgrow coping mechanisms that may no longer be serving you.

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) is most commonly referred to as “talk therapy,” and is designed to help process emotions. Qualified professionals offer psychological therapy to move forward with healthy ways of engaging in interpersonal relationships and alleviating physical and emotional distress.

Eye Movement Desensitization and Reprocessing Therapy (EMDR)

EMDR Therapy is a renowned method of reprocessing most often used in trauma therapy. By activating the prefrontal cortex through a series of bilateral stimulation, qualified professionals can lead you through traumatic experiences, helping you to alleviate the distress symptomized by trauma.

Depression and Social Media

The general consensus has been that with an increased use of social media, comes low self-esteem, skewed body image, FOMO (fear of missing out), increased eating disorders, demands for perfectionism, and more.⁷ The issue is the misuse of social media, the comparison of one person’s highlight reel of his or her life, being internalized and compared to another young person’s perception of self. A person may appear to be perfectly “happy” on social media, while battling depression day in and day out.

According to one study, “Cultural trends contributing to an increase in mood disorders and suicidal thoughts and behaviors since the mid-2000s, including the rise of electronic communication and digital media and declines in sleep duration, may have had a larger impact on younger people, creating a cohort effect.”⁸ In another, more recent study, 5395 individuals “reported that use of Snapchat, Facebook, or TikTok were more likely to report increased levels of depressive symptoms on a later survey.”⁹

These days, social media sites have become increasingly entangled in our society and all social interactions. It would be difficult, and likely unrealistic, to remove them altogether. Even in the case of Linkedin, a professional social networking site, social media use is linked to increased levels of depression and anxiety.¹⁰ Research shows that for the sake of teen mental health, there need to be guidelines in place to ensure that social media is being used properly, rather than as a tool for self-harm, communities of common distorted self image, or self-harm.¹¹ Community guidelines, mental health resources, and awareness campaigns are constructive to the proper use of social media. When using social media, keep in mind that appearances may not speak to a person’s truth and happiness.

Additional Mental Health Conditions for Treatment

AMFM Mental Health Treatment has extensive experience treating a variety of mental illnesses beyond depression through evidence-based therapies, including but not limited to the following:

Anxiety Disorders
Eating Disorders
Obsessive Compulsive Disorder (OCD)
Post-Traumatic Stress Disorder (PTSD)
ADHD
Bipolar Disorder
Mood Disorders
Psychosis
Schizophrenia
Panic Attacks

Recovery can feel isolating; mental health programming can provide cohesive treatment plans to help you or your loved one as you move forward.

Health Insurance Coverage for Depression Treatment

Most health insurance companies provide some form of coverage for depression treatment. This often includes both inpatient and outpatient care, depending on your symptoms. Coverage generally applies to therapy, counseling, and medication management services. Your plan may have limitations, exclusions, or required authorizations for providers.

We encourage you to verify your coverage with AMFM Mental Health Treatment to understand the full scope of your insurance plan’s in-network benefits.

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Disclaimer

What to expect

Insurance Verification:

Our team will verify if your insurance provider is in-network with an AMFM Healthcare Facility.

Contact From Admission Representative:

Expect a call within an hour from an admissions representative to discuss treatment options.

Citations

Targum SD, Fava M. Fatigue as a residual symptom of depression. Innov Clin Neurosci. 2011 Oct;8(10):40-3. PMID: 22132370; PMCID: PMC3225130.

“How Sleep Works – How Much Sleep Is Enough?” NHLBI, 24 March 2022, https://www.nhlbi.nih.gov/health/sleep/how-much-sleep. Accessed 15 May 2025.

Nutt D, Wilson S, Paterson L. Sleep disorders as core symptoms of depression. Dialogues Clin Neurosci. 2008;10(3):329-36. doi: 10.31887/DCNS.2008.10.3/dnutt. PMID: 18979946; PMCID: PMC3181883.

Franzen PL, Buysse DJ. Sleep disturbances and depression: risk relationships for subsequent depression and therapeutic implications. Dialogues Clin Neurosci. 2008;10(4):473-81. doi: 10.31887/DCNS.2008.10.4/plfranzen. PMID: 19170404; PMCID: PMC3108260.

Nawaz FA, Riaz MMA, Banday NUA, Singh A, Arshad Z, Derby H, Sultan MA. Social media use among adolescents with eating disorders: a double-edged sword. Front Psychiatry. 2024 Feb 9;15:1300182. doi: 10.3389/fpsyt.2024.1300182. PMID: 38404474; PMCID: PMC10884122.

Twenge, J. M., Cooper, A. B., Joiner, T. E., Duffy, M. E., & Binau, S. G. (2019). Age, period, and cohort trends in mood disorder indicators and suicide-related outcomes in a nationally representative dataset, 2005–2017. Journal of Abnormal Psychology, 128(3), 185–199. https://doi.org/10.1037/abn0000410

Perlis RH, Green J, Simonson M, Ognyanova K, Santillana M, Lin J, Quintana A, Chwe H, Druckman J, Lazer D, Baum MA, Della Volpe J. Association Between Social Media Use and Self-reported Symptoms of Depression in US Adults. JAMA Netw Open. 2021 Nov 1;4(11):e2136113. doi: 10.1001/jamanetworkopen.2021.36113. PMID: 34812844; PMCID: PMC8611479.

Jones JR, Colditz JB, Shensa A, Sidani JE, Lin LY, Terry MA, Primack BA. Associations Between Internet-Based Professional Social Networking and Emotional Distress. Cyberpsychol Behav Soc Netw. 2016 Oct;19(10):601-608. doi: 10.1089/cyber.2016.0134. PMID: 27732077; PMCID: PMC5067824.