Category: Depression

Depression and Decision Fatigue: Why Even Small Choices Feel Impossible

Posted on by Jordan Zommick

Ever found yourself staring at a menu and feeling like you might cry? Or putting off something as simple as choosing what shirt to wear? If you live with depression, this might be a daily struggle.

Decision fatigue is not just being “bad at decisions.” It is the mental exhaustion that sets in when even simple choices feel like monumental tasks. For people with depression, this challenge is magnified, leaving them frozen, frustrated, or overwhelmed.

The Science Behind It

Your brain is wired to make thousands of decisions every day, big and small. Normally, it uses efficient shortcuts to simplify choices. But when you are battling depression, those shortcuts break down.

Depression disrupts the brain’s reward system. The motivation center goes quiet, making every choice seem equally dull or pointless. Add to that a tendency toward rumination, where thoughts loop endlessly, and you get paralysis instead of progress.

Another factor is reduced cognitive energy. Depression drains mental resources, so your brain tires faster. Imagine trying to run a marathon without food or sleep. That is how your brain feels when forced to decide something in the middle of a depressive episode.

Why It Feels So Heavy

It is not just the act of choosing. It is the weight of the consequences that depression convinces you are monumental.

People with depression often fear making the “wrong” choice and catastrophize possible outcomes. Even deciding what to eat might spiral into worries about health, money, or self-worth.

Choices that once felt automatic now require exhaustive analysis. This cycle deepens the fatigue and fuels avoidance, which then worsens depression.

Breaking the Cycle

The good news is you do not have to stay stuck in decision fatigue. Small, compassionate shifts in your daily approach can help.

Limit Your Options

Too many choices can be overwhelming. Simplify your life by reducing decisions where you can.

  • Meal plan in advance.
  • Lay out clothes the night before.
  • Rotate simple, predictable meals or routines.

Fewer choices mean less energy spent deciding.

Use “Good Enough” Thinking

Perfectionism often drives decision paralysis. Practice choosing what is “good enough” instead of perfect.

Remind yourself that most daily decisions are low-stakes. It is okay to pick the quicker, easier option and move on.

Rely on Routines

Routines automate choices so your brain does not have to work as hard.

  • Wake up and bedtime rituals
  • Standard work or study blocks
  • Built-in relaxation time

The more your day runs on rails, the fewer micro-decisions drain you.

Write It Down

Journaling or making lists can help un-jumble thoughts. Seeing your options on paper makes them more manageable.

Even listing pros and cons can bring clarity to bigger decisions without spiraling.

Ask for Help

You do not have to carry every choice alone. Lean on friends, family, or therapists.

Saying “I’m struggling to choose” is not a weakness. It is honesty. Others can offer perspective or share the burden of decision-making.

Giving Yourself Permission to Pause

It is okay if you cannot decide right now. Giving yourself permission to rest instead of forcing a choice can be a relief.

Depression tells you you are lazy or incapable of needing breaks. The truth is your brain is working overtime just to function. Pausing is not failing. It is caring for yourself.

Embracing Compassionate Change

Decision fatigue with depression is real. It is not about willpower or laziness. It is a brain running on empty, trying to keep you safe.

By understanding why decisions feel impossible and adopting gentle strategies to simplify them, you can reclaim small victories. These moments of ease and clarity add up, helping you move through the fog of depression one choice at a time.

If you find yourself stuck in cycles of avoidance or overwhelm, consider reaching out for professional support. No one needs to navigate this alone. You deserve help, hope, and the freedom to choose your own path forward.

Stay Active During COVID-19 with BrainStim Centers

Posted on by Admin

COVID-19 took us all by surprise and has definitely kept us under the unknown for way too long. For many of us, staying at home means giving up on a daily routine. With fitness centers such as yoga and Pilates studios closed, we have had to adapt to a new normal.

Why should I care and keep my body moving?

Working out is not only about physical appearance or feeling strong. Working out helps to decrease stress hormones like cortisol and epinephrine in our bodies. After a workout, your body’s chemical balance will positively change leaving you feeling relaxed and happy.

Moreover, working out has similar effects as antidepressant medication. The purpose of antidepressants is to increase the amount of serotonin—your happy hormone. Working out can also help manage anxiety and panic attacks. The American Psychological Association (APA) states that physical stress during working out mirrors those attacks. The more you work out, the better your response will be during those overwhelming moments. According to the APA, it has been proven that at least 30 minutes a day of any type of physical activity can make a huge difference and increase the amount of serotonin in your body!

What can I do when my gym is closed?

Gym closures don’t mean we can’t work out anymore. There are numerous physical activities to choose from such as walking, bike riding, dancing, hiking, yoga, Pilates…you name it! You can stay active outside of your house, get some fresh air, and go for a walk or hike. If you prefer to stay indoors, YouTube has a great selection for at-home workouts or you can find workout applications for any smart device. We recommend checking out Pamela Reif for workout videos and Yoga with Adriene on YouTube. These two women can change your life and you don’t even need to leave your living room!

Here at BrainStim Centers, we offer free classes via Zoom. Join us for one of our Zumba, Meditation, Yoga, or Pilates classes. This is a great opportunity to explore new outlets to help manage any stressors you may be facing.

Our upcoming Zoom classes are:

Monday, November 30 -Zumba with Dario at 7 pm

Monday, December 14- Breathwork & Meditation with Wendy Hassenpflug 7 pm

Tuesday, December 29- Pilates with Cristina 11:30 am

Send an email request to info@brainstimcenters.com to receive a link to our zoom classes.

Personal Stories of Success through TMS Therapy

Posted on by Admin

Below is a spotlight on our recent program success story with our patient Nikki, who has bravely offered to share her journey and speak up about her experience with us at BrainStim Centers, in order to support and help others who may be struggling with challenges.

When I caught up with Nikki, she said, “For the first time in many years (and with the observation of a psychiatrist) I am finally off of medication.” An impressive shift for sure. Let’s review her experience in her own words:

BSC: How did you hear about BrainStim Centers and the TMS program?

Nikki: I am a patient of Dr. Liker. When I saw him at my first appointment for a spinal surgery, I asked him about his mental health care program and if he could help me. I had noticed when reviewing Dr. Liker before my appointment, that not only is he a neurosurgeon, he is an advocate of TMS and the owner of a TMS facility.

BSC: Tell us about your first impression of BrainStim Centers, and about the initial treatment.

Nikki: After my first consultation with Dr. Reyes and completing the assessment tests, which were fun and interesting, I had to wait for a bit for insurance approval before starting my treatments. Although, during the pandemic, it did take a little more time than usual to get approved, I have to say that I have never in my life ever had anyone or any group of people advocate for me as well. I have never had a group regularly keep me updated on the progress of approval the way you and your team did for me. I felt like you really did care about and for me. I know for a fact that you all worked like crazy to get me this treatment! I am eternally grateful to you and to the BrainStim Centers team. I will never forget what you did for me.

BSC: Tell us about your overall experience with BrainStim and the TMS treatment. What were the reasons you sought treatment?

Nikki: As a child, I had a very dysfunctional and difficult upbringing. This has resulted in having several different mental health challenges. The one common denominator within all of my challenges is major depression. After receiving several treatments, maybe somewhere around four weeks, I started noticing a difference in my overall attitude. It’s hard to explain, but if you are someone that does or has ever experienced severe depression, you know what a game changer this truly is. After about the first two weeks of my treatment, I noticed that I felt so much “lighter”. You could say that depression is like a constant storm cloud above your head that’s always there raging, following you everywhere you go and only you. I can honestly tell you that the cloud is gone completely! Before treatment I hardly ever even got out of my bed. I hardly went anywhere or did anything unless I absolutely had to. When I did, I did the absolute bare minimum. In fact, most of my life, I hardly ever wore make up, and showering, brushing my teeth?! Forget about it. When I’m depressed, nothing matters. I don’t do even the slightest things I should do just to take care of myself. Now, I get up out of bed every morning, thankful and feeling blessed for another day. If I go out, I shower and put make up on! I can honestly say without a doubt, that I have never felt so good since I was a teenager!

BSC: Did you experience any pain or side effects from the TMS treatment?

Nikki: Absolutely not! Occasionally when the dosage was increased, I did notice the strength a little bit. But other than that, I never experienced any negative side effects.

BSC: Is there anything more that you would like to add that you think might be helpful to potential patients?

Nikki: Yes, I would first like to say that if there is anyone out there that experiences any of the things I have mentioned here, that dealing with depression really stifles your life. When / if you can remove this obstacle, this allows you to be able to focus on other aspects of mental health challenges. For myself, I now can say that not being depressed all the time, I have the energy, motivation and care to now actually have the ability to dig deeper into healing my other challenges without it feeling like it is such an unattainable, monumental and overwhelming task! In fact, I’m now going to be traveling on my own soon out of state, to attend a four day womens’ retreat and continue my healing journey. I would also like to add that I do still have days where I maybe feel a little down or overwhelmed by just daily life happenings. But it’s not depression. I can tell the difference, and it’s easier for me to move throughout these challenges without literally bringing me down.

Another wonderful thing I’ve been able to do now is spend more quality time with my husband doing all of the things we love. He has been talking nonstop about the changes he has seen in me and how much he is so proud of me. He is my biggest support and cheerleader. I would also like to add that Dr. Liker and the whole team at BrainStim Centers, you, Sonia, Joella, Aleks, and Crystal, are the nicest, most wonderful group of people I’ve ever had the pleasure of working with! Seeing all of you every day for several weeks was really the only contact I’ve had with anyone outside of my home. I feel as though I added new people to my family and I’m actually missing seeing you all every day and talking with you and sharing my life. Not only did I receive treatment for my medication resistant depression that worked, I made new lifelong connections with a group of amazing people. It doesn’t get any better than that.

I would just like to end by saying thank you to Dr. Liker and BrainStim Centers, and all of you, the staff! You have changed my life for the better forever!

Non-invasive Ways to Treat Depression and Anxiety

Posted on by Jordan Zommick

Medication is not the only answer in treating depression and anxiety. In fact, many antidepressants do not work or leave people with multiple side effects. The best option is to combine medication with non-invasive treatments, or if possible, to eliminate medications altogether.

Fundamentally, depression and anxiety are linked to the human brain. The human brain is built of billions of neurons doing multiple tasks at the same time. These neurons receive and fire signals from different parts of our body to our brain and back. Unfortunately, if some parts of our brain are less active than others, the brain will not send and receive the signals it is meant to. Research has shown that the part of the brain responsible for depression and anxiety is the prefrontal cortex. It is believed that by stimulating the brain, our body will start producing serotonin. Serotonin is the main hormone linked to depression and anxiety. If our body has enough serotonin our mood will be uplifted.

How to increase the serotonin levels by non-invasive methods?

 

  1. Transcranial Magnetic Stimulation (TMS): TMS is one of the best methods to stimulate the exact part of the brain responsible for serotonin production- the Dorsal Lateral Prefrontal Cortex (DLPFC). TMS therapy should be repeated for about 36 sessions which will leave the patient with significant mood improvements. TMS doesn’t hurt, the sessions are short, and have very little to no side effects. The most common side effect is headache during the treatment.
  2. Working out: regular exercise reduces the levels of stress hormones such as cortisol and epinephrine. As a consequence, our body is more relaxed and our minds are more focused. Regular workouts are linked to memory and concentration improvement, as well as being better equipped to deal with depression, anxiety, and panic attacks.
  3. Meditation: just like working out, meditation helps with balancing the stress hormones in our body. Moreover, by learning how to meditate, we learn how to put our body in a relaxation stage, accept everything that is going on in our body and brain, and release those stressors.
  4. Breathing: breath control is a key component in reducing stress. Learning how to take deep breaths from your belly helps to reduce feeling stressed, overwhelmed, and anxious.
  5. Good diet: what you eat has a huge impact on how you feel. Foods such as fruits and vegetables, whole grains, unsweetened dairy products, and spices such as turmeric and cinnamon will improve your overall mood. Moreover, nuts, seeds, and olive oil can improve your brain work.

As you can see there are many ways that your mood can be uplifted without medication. Call us at 310.895.7122 if you would like to learn more about TMS. Our team will walk you through the process and create a plan of action best for your healthcare needs.

Transcranial Magnetic Stimulation: A New Approach to Treating Depression

Posted on by Jordan Zommick

Depression is a leading cause of disability worldwide, affecting the lives of hundreds of millions of people. Making matters worse, the COVID-19 pandemic has only exacerbated the problem, with one-third of the population in the United States showing signs of clinical anxiety and/or depression.

Understanding the significant impact that depression can have on your life and on the lives of those around you, the team here at BrainStim Centers offers a non-invasive, drug-free approach to treating depression using transcranial magnetic stimulation (TMS).

Here’s a look at how TMS is helping our patients lead happy and productive lives.

A closer look at depression
Major depression is one of the most common mood disorders, and it can affect people to varying degrees. Some experience only mild symptoms, while others are trapped in seemingly endless cycles of depression, which is called a recurrent depressive disorder.

While everyone experiences sadness from time to time, depression is entirely different as the neural activity and chemical imbalances in certain areas of the brain, namely the amygdala, thalamus, and hippocampus, make it difficult to regulate mood. Many feel the following signs of depression:

  • Hopeless
  • Helpless
  • Disinterested
  • Lethargic
  • Self-loathing
  • Guilty

Depression can also affect your appetite and sleep and is often accompanied by physical symptoms, such as body aches, headaches, and gastrointestinal upset.

Traditionally, depression is treated using pharmapsychology, psychotherapy, and electroconvulsive therapy (ECT), with mixed success. Many find the side effects of medications or ECT to be too cumbersome, not to mention that finding the right combination of therapies can be difficult and time-consuming.

Frustratingly, the more combinations of medications you try, the less likely you’ll respond.

If this sounds familiar, it may be time to explore TMS, which has garnered impressive results among those with major depression and treatment-resistant depression.

How TMS works
Depression starts in the areas of your brain that regulate a person’s mood. While this statement may seem simple enough, depression is incredibly complex. To begin with, you may have an imbalance in brain chemicals that creates a malfunction in your ability to regulate your moods, leaving certain areas of your brain underactive or inactive. Depression is also tied to genetics, trauma, stress, certain medications, and medical issues.

To get to the bottom of your depression, we start with an MRI to get a closer look at the inner workings of your brain, which we upload into our state-of-the-art Nexstim SmartFocus®. The SmartFocus technology then creates a 3D map of your brain, which allows us to identify underactive areas.

From there, we know where to target the magnetic stimulation, which we deliver through a device that we place over your head. This stimulation is designed to reactivate the dormant areas in your brain, which are typically located in your dorsolateral prefrontal cortex, creating new neural connections that better control your moods.

Your TMS timeline depends on the severity of your symptoms and how well you respond to the therapy, but you should count on five sessions a week for several weeks to start. The sessions themselves generally last less than an hour and there’s no downtime afterward.

As far as efficacy, studies show that TMS therapy greatly improves the symptoms of depression so much so that our patients begin to live healthy, happy, and productive lives again.

If you want to explore how you can break free of your depression with TMS therapy, contact one of our two offices in Encino or Valencia, California at 310-895-7122 or email us at info@brainstimcenters.com.

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