Giving Voice to Depression

The holidays can be joyful, but for many, they bring stress, exhaustion, and even deeper struggles with depression. Increased expectations, disrupted routines, financial strain, and complicated family dynamics can make December feel overwhelming instead of uplifting.In this episode of Giving Voice to Depression, Dr. Anita Sanz and co-host Terry McGuire share practical mental health strategies that actually help. From setting boundaries and creating “buffer days” to reimagining traditions and using a playful “holiday bingo card,” you’ll hear real-world tips to manage stress, protect your well-being, and even find moments of joy.If you’ve ever felt the weight of family gatherings, financial pressures, or loneliness during the holidays, this conversation is for you.Primary Topics Covered:Why holiday stress often worsens depression symptomsThe impact of high expectations and energy demandsFamily tensions, estrangement, and self-protection strategiesFinancial pressure and its effect on mental healthHow disrupted sleep, routines, and self-care increase stressThe importance of simplifying expectationsUsing “holiday bingo” to cope with difficult interactionsWhy scheduling a “buffer day” mattersCoping with grief and loss during the holidaysFinding personal meaning and connection when celebrating aloneTimestamps: 00:00 – Introduction to the episode and its purpose 02:17 – Why holidays trigger stress and depression 03:34 – The weight of expectations and fatigue 04:21 – Family gatherings, estrangement, and difficult dynamics 05:25 – Financial struggles and post-holiday fallout 06:30 – Disrupted sleep, routines, and self-care habits 07:01 – Simplifying expectations for healthier holidays 07:23 – Becoming a co-creator of your holiday experience 08:26 – Coping with loneliness and solo celebrations 09:43 – Honoring traditions while redefining the holidays 11:05 – Grief and loss during the holiday season 12:13 – The “holiday bingo” card strategy 13:43 – Shifting dread into humor and resilience 15:20 – Setting firm limits with family commitments 15:56 – Why “buffer days” are essential after gatherings 16:30 – Self-respect and energy protection during holidays 17:01 – Final reflections and encouragementExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Depression often convinces us to stay silent, but silence can keep us stuck.In this powerful conversation, Lystra shares her experience as a young mother navigating exhaustion, intrusive thoughts, and shame while living with depression. She opens up about the turning point when hearing someone else’s vulnerable story helped her realize she needed help—and gave her the courage to ask for it.Together with co-hosts Terry McGuire and Dr. Anita Sanz, Lystra explores the energy it takes to suppress intrusive thoughts, the stigma of medication, and the transformative relief that comes when we allow ourselves to be vulnerable. This episode is a reminder that sharing our struggles not only helps us heal, but also creates safe spaces for others.Primary Topics Covered:Why vulnerability is a gift in depression recoveryLystra’s story of postpartum depression and intrusive thoughtsThe hidden exhaustion of suppressing suicidal thinkingHow hearing another person’s story helped her seek helpStigma and shame around needing medicationThe surprising relief of starting antidepressantsHow lived experience bridges the gap beyond checklistsThe importance of safe spaces for mental health conversationsTimestamps:00:00 – Introduction: Why vulnerability is a powerful gift  02:21 – Meeting Lystra: embracing the beginning of recovery  03:15 – Realizing something was wrong: exhaustion and emptiness  05:19 – Postpartum depression and intrusive suicidal thoughts  06:37 – The hidden energy cost of suppressing dark thoughts  07:27 – Depression’s impact on relationships and family life  08:34 – Hearing another person’s depression story for the first time  09:47 – Recognizing dangerous thoughts and why support matters  11:19 – Finally seeking medical help and receiving a diagnosis  13:10 – Considering antidepressants vs. birth control  14:00 – Stigma and shame around taking medication  15:03 – The powerful shift after the first dose of medication  17:57 – Talking openly and discovering friends’ hidden struggles  18:53 – The importance of normalizing conversations about help  20:18 – Learning to be a safe space for yourself and others  21:54 – Final reflections: depression as a full-time job to suppress  23:38 – Closing thoughts: why lived experience saves lives  Explore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Too often, children grow up surrounded by silence when it comes to mental health. Without words for what they see or feel, kids may blame themselves, feel isolated, or miss the signs of depression altogether.In this episode of Giving Voice to Depression, TJ, a father living with depression, anxiety, bipolar disorder, and PTSD, shares why he chose to have an open, honest conversation with his young son about mental illness. From breaking stigma at home to teaching emotional expression, TJ’s story highlights why starting mental health conversations early matters — and how they can save lives.This episode also underscores the importance of mental health education in families and schools so that children grow up with tools to recognize symptoms, seek help, and support others.Link to resources on depression in children:  https://www.webmd.com/depression/qa/what-are-signs-and-symptoms-of-depression-in-childrenhttps://my.clevelandclinic.org/health/diseases/14938-depression-in-childrenhttps://www.hopkinsmedicine.org/health/conditions-and-diseases/depression-in-childrenPrimary Topics Covered:Why talking about mental health with kids reduces stigmaThe challenges of recognizing depression in childrenHow depression and family history increase risk in kidsTJ’s story of living with depression, anxiety, bipolar disorder, and PTSDThe dangers of untreated depression and suicidal thoughtsWhy medication and therapy matter — and the risks of stopping treatmentParenting while struggling with mental illnessHow TJ transformed his pain into open conversations with his sonThe role of schools and families in normalizing mental health educationWhy early conversations help kids understand, cope, and support othersTimestamps: 00:00 – Introduction to the episode and podcast mission 01:40 – Why depression in children often goes unrecognized 02:52 – Signs of depression in children and teens 03:25 – Guest TJ introduces himself and his story 04:42 – Early struggles with depression and avoidance of treatment 05:15 – Suicidal thoughts and seeking professional help 05:51 – The medication cycle and stopping treatment 06:36 – Personal crises, overdoses, and hospitalizations 07:19 – Parenting with depression and its impact on children 08:06 – Why TJ chose to speak openly with his son 09:25 – Normalizing feelings and reducing shame in children 10:29 – A powerful father–son conversation about emotions 11:30 – Explaining depression to a child without fear or stigma 12:31 – His son’s reaction and acceptance 13:19 – Why mental health talks must be ongoing, not one-time 14:44 – Balancing honesty with protecting a child from overwhelm 14:59 – Why parents must be willing to listen when kids share 15:59 – Teaching kids early to fight stigma and normalize care 16:34 – Why focusing on children’s mental health is essential 18:40 – Final reflections from the hostsExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Generational trauma leaves deep scars that ripple through families, cultures, and communities. For Native American communities, centuries of systemic oppression, land loss, and forced assimilation through boarding schools created wounds that continue to affect mental health today.In this episode of Giving Voice to Depression, Oneida Nation member Mark Powless shares his lived experience of how historical trauma has shaped his family, his community, and his own mental health. From the painful legacy of boarding schools to the challenges of substance abuse, anger, and mistrust passed down through generations, Mark offers an honest look at inherited trauma — and the long road to healing.He also discusses how reconnecting with Indigenous traditions, raising his own sons with awareness, and engaging in cultural healing practices like the sweat lodge are helping to break harmful cycles and bring hope for the future.This powerful conversation sheds light on the connection between generational trauma and depression, while showing that healing is possible through acknowledgment, cultural pride, and resilience.Links to more information, provided by Mark: Oneida Nation Website  https://oneida-nsn.gov/Resources Mark recommends to learn more: https://www.amazon.com/Sky-Woman-Lives-Roberta-Capasso/dp/1483443469https://www.amazon.com/Boarding-School-Seasons-American-1900-1940/dp/0803264054Healing the Soul Wound: https://www.youtube.com/watch?v=TKVTzJYyyRYPrimary Topics Covered:What generational and historical trauma means in Native communitiesThe link between depression, substance abuse, and inherited painBoarding schools and their lasting impact on Indigenous familiesHow silence and shame perpetuate trauma through generationsThe role of anger and mistrust in community dynamicsSubstance abuse as a coping mechanism for traumaHair and culture as central to Native identity and resilienceParenting while addressing generational traumaIndigenous healing practices, including sweat lodgesWhy healing requires patience, compassion, and community supportTimestamps: 00:00 – Introduction to the episode and hosts 01:07 – Why this episode was re-released for Native American Heritage Month 01:47 – Understanding trauma and its impact on identity and safety 03:22 – Guest introduction: Mark Powless on generational trauma 03:42 – Growing up on the Oneida Reservation and what felt “normal” 04:34 – Realizing the historical roots of current struggles 05:14 – Pain and trauma still present in Native communities 05:41 – Boarding schools and their cultural destruction 06:19 – Disconnection from language, family, and traditions 07:18 – How elders’ silence perpetuated pain and mistrust 08:14 – Alcoholism and substance use as generational coping mechanisms 08:43 – Defining historical trauma and its effects 09:10 – The cultural importance of hair and identity 09:47 – How a modern school policy triggered generational pain 10:32 – Trauma reactivation and its emotional impact 11:20 – Personal reflections on his great-grandfatExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

When veterans return home, the adjustment can be overwhelming. Transitioning from military life back into civilian routines brings unique challenges — trauma, mental health struggles, and uncertainty about where to turn for help. Families, friends, and communities play a critical role in this reintegration.In this episode of Giving Voice to Depression, Dr. Don Sanz — a combat veteran, psychologist, and advocate for veterans’ mental health — explains how we can better support veterans as they navigate life after service. He outlines practical ways to show compassion and provide meaningful support: listening without judgment, observing changes in behavior, encouraging professional help, and practicing patience as veterans heal.Whether you’re a family member, friend, or neighbor, this conversation will help you understand how to show up for the veterans in your life in ways that truly matter.Primary Topics Covered:Unique challenges veterans face when transitioning to civilian lifeThe importance of listening without judgmentHow to observe veterans’ behavior and mood with careEncouraging veterans to seek available mental health servicesWhy patience is critical during reintegrationThe role of families in learning about available resourcesHow neighbors and coworkers can show nonjudgmental supportThe value of welcoming veterans and expressing gratitudeState-run veteran service offices and how they helpWhy healing and adjustment take time after returning homeTimestamps: 00:00 – Introduction to the podcast and episode focus 01:07 – Why this week’s episode centers on veterans’ mental health 02:06 – Introducing guest Dr. Don Sanz, combat veteran and psychologist 02:54 – Why many veterans don’t disclose their service experience 03:20 – Understanding unique pressures across different wars and conflicts 03:52 – Veterans’ mental health challenges after returning home 04:34 – Three key supports: listen, observe, and encourage 05:43 – Why nonjudgmental listening matters 06:59 – Learning about resources before a veteran returns home 07:32 – How neighbors and communities can support veterans 08:46 – State-run veteran service offices explained 09:53 – The difficulty of navigating resources after service 10:17 – Why the transition home is often overwhelming 11:06 – The importance of patience with reintegration 11:37 – Closing thanks and reflectionsExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

The transition from military service to civilian life brings challenges that many veterans aren’t fully prepared for. While not all veterans develop a mental health condition, most experience some form of adjustment — whether it’s learning how to rebuild structure, manage relationships, or cope with trauma.In this episode of Giving Voice to Depression, psychologist and combat veteran Dr. Don Sanz provides an overview of the most common mental health challenges veterans face, from PTSD to survivor guilt, substance use, and difficulty adjusting to civilian routines. Drawing from both his lived experience and decades of clinical work, Dr. Sanz explains the symptoms of post-traumatic stress, how to recognize when functioning is impaired, and why early intervention is critical.This conversation highlights the importance of awareness, compassion, and resources for veterans navigating life after service.Primary Topics Covered:Why the transition from military to civilian life is so challengingCommon adjustment issues after deploymentHow PTSD symptoms develop and impact functioningFour symptom clusters of PTSD: intrusion, avoidance, mood changes, and arousalSurvivor guilt, shame, and anger in veteransHow substance abuse can mask unaddressed traumaRecognizing when functioning is impairedWhy listening to feedback from loved ones is essentialThe importance of professional help and community supportWhy not every veteran develops a mental health condition, but all need adjustment supportTimestamps: 00:00 – Introduction to the episode and podcast mission 01:07 – Why November episodes focus on veterans’ mental health 02:05 – Guest introduction: Dr. Don Sanz, veteran and psychologist 02:53 – Don’s military service and transition into psychology 03:50 – How Vietnam trauma led him to focus on veterans’ care 04:35 – Common struggles veterans face when returning to civilian life 06:20 – The overwhelming challenge of readjustment 07:03 – PTSD as the most common condition for combat veterans 07:55 – The four PTSD symptom clusters explained 10:03 – When PTSD becomes diagnosable and life-disrupting 10:18 – How functioning is impaired across life areas 11:11 – The role of feedback from family and partners 11:43 – Why awareness and listening are essential 11:52 – Closing reflections and thanksExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

For anyone living with depression, even the smallest daily actions can feel impossible. But routines—done consistently—can create a foundation for stability, confidence, and healing.In this episode, mental health advocate Paul Marlow shares how building intentional morning and evening routines helped him recover from two of the darkest years of his life. From improving sleep to reframing therapy, fitness, and nutrition, Paul explains how small, repeatable habits became the building blocks of his recovery.This conversation is both practical and hopeful, offering simple strategies you can use today to improve your mental health and take real steps toward depression recovery.Link to Paul's website/resources: https://weareneveralone.co/Primary Topics Covered:Why routines can be transformative for mental healthPaul’s two-year battle with depression and how he found tools for healingThe connection between quality sleep and reduced depression symptomsBuilding evening routines that improve rest and emotional balanceCreating morning routines that build confidence through “small wins”The role of therapy and honesty in recoveryHow fitness can reshape self-talk and reduce anxietyThe impact of nutrition on mood and resilienceWhy setbacks are part of recovery—and how to push through themTimestamps:00:00 – Introduction and context for the episode  02:07 – Lessons from past guests on coping tools for depression  03:01 – Paul Marlow’s story: two years in a dark place  03:44 – The power of morning routines for mental health  04:34 – Why sleep plays a critical role in depression recovery  05:43 – Learning to track sleep and its effects on mood  07:00 – Building a healthy evening routine to prepare for rest  08:13 – Waking up rested for the first time in years  09:00 – Starting a morning routine one small step at a time  09:55 – Why avoiding your phone first thing matters  11:18 – Therapy as a cornerstone of recovery  13:06 – How honest conversations with therapists make progress possible  14:59 – Facing setbacks in therapy and persisting anyway  16:10 – Fitness routines as a confidence and resilience booster  17:36 – Exercise as practice for facing fear and anxiety  18:06 – Nutrition, food choices, and their effect on mental health  19:26 – How small wins and habit changes shift self-talk  20:26 – Redefining limits and discovering your strength  21:22 – Closing reflections on persistence, recovery, and hope  Explore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Depression is more than sadness — it’s a condition that can affect every part of life, from how we think to how we connect with others. For Paul Marlow, once a professional athlete and personal trainer, depression reshaped his mind, body, and relationships, leaving him feeling disconnected and uncertain of who he was.In this episode of Giving Voice to Depression, Paul shares his raw story of living with PTSD, anxiety, grief, and depression. He explains the invisible symptoms — like loss of joy (anhedonia), overwhelming fatigue, and emotional numbness — that made daily life nearly impossible.But Paul’s journey also highlights resilience. Through lifestyle changes, therapy, and learning to be honest about his struggles, he found ways to reduce depressive episodes and rebuild his identity. This episode is a powerful reminder that depression changes us, but with time and support, healing and growth are possible.Link to Paul Marlow's website and resources: https://weareneveralone.co/Primary Topics Covered:Common depression symptoms beyond sadnessHow depression impacts the mind, body, and relationshipsThe experience of anhedonia (loss of joy)Why stigma hides the real face of depressionHow PTSD, anxiety, and grief overlap with depressionThe physical toll of depression on daily functioningHonesty and vulnerability in mental health recoveryRebuilding identity after depression changes who you areLifestyle tools that supported Paul’s healing journeyTimestamps: 00:00 Introduction to the episode 01:46 The stigma of what “depression looks like” 03:17 Guest introduction: Paul Marlow’s journey 04:42 Paul’s first public disclosure of depression 05:24 Living with anxiety, PTSD, and grief alongside depression 06:39 Daily struggles: waking, crying, and pushing through work 07:22 Hiding symptoms from the outside world 08:05 The loss of joy (anhedonia) explained 09:18 Realizing how long joy had been missing 09:52 Reflecting on who he was before depression 10:49 Growth and transformation after mental health struggles 11:37 How depression still shows up in certain seasons 13:42 Learning to reduce depressive episodes through lifestyle changes 14:47 The importance of honesty with oneself in healing 15:10 Breaking down facades and rebuilding a new identity 17:14 Choosing which parts of yourself to carry forward in recovery 18:13 Closing reflections and preview of part twoExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Recovery from depression can feel overwhelming—especially after years of pain, trauma, and loss. But sometimes the way forward isn’t a giant leap—it’s the smallest possible step.In this inspiring episode, Jenni shares her 8-year battle with unrelenting depression, compounded by grief, trauma, and exhaustion. Through therapy, self-compassion, and a daily commitment to “baby steps,” she slowly rebuilt her life and rediscovered peace and joy she never thought possible.Her story is a powerful reminder that even when depression tells you nothing will change, tiny steps forward can lead to transformation.Jenni's Facebook page- Barefoot, Brave and Bold:  https://www.facebook.com/profile.php?id=61565516246115Primary Topics Covered:Jenni’s 8-year struggle with chronic depression and traumaWhy depression convinces us nothing will ever changeThe role of PTSD and EMDR therapy in her healing journeyThe importance of “baby steps” and soul rest in recoveryPractical examples of small steps: music, reading, saying “yes” to friendsHow self-care and persistence build momentum over timeThe breakthrough moment that reignited her joy and peaceWhy recovery is ongoing maintenance, not a finish lineTimestamps:00:00 – Introduction and opening reflections  02:01 – Why even a single step can feel impossible in depression  03:09 – Jenni’s 8-year battle with unrelenting depression  03:35 – Losses, chronic pain, and trauma piling up  04:45 – Depression’s exhaustion: “I had no fight in me”  06:31 – PTSD diagnosis and starting EMDR therapy  07:21 – Realizing the need for daily baby steps  08:31 – Examples of baby steps: reading memoirs, music, learning  09:12 – Saying yes to invitations instead of isolating  09:56 – Joining therapy groups, trying yoga, traveling  10:39 – The breakthrough moment: finding her “House of Peace”  11:53 – Depression disappears after consistent baby steps  13:11 – Why maintenance and daily self-care remain essential  13:46 – Living joyfully and peacefully after recovery  14:43 – Jenni’s message to those who feel hopeless  17:21 – Reflections: why baby steps and hope are essential  20:17 – Believing things can get better as a survival tool  22:55 – The cumulative power of small daily choices  24:22 – Final reflections: hope and recovery are real  Explore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

What does it mean to live with depression every single day — not just in episodes, but as a constant presence? In this powerful episode of Giving Voice to Depression, advocate and writer Didi Hairston (known online as Diva with Depression) shares her raw experience of managing chronic, treatment-resistant depression for more than two decades.Didi describes her depression as “The Monster” — an active force that impacts her relationships, work, and daily functioning. From childhood trauma to postpartum struggles and the ongoing challenges of loneliness, she speaks candidly about the reality of living in darkness while still finding ways to parent, run businesses, and advocate for mental health.She also addresses the stigma around mental illness in Black and Brown communities and why culturally aware conversations about therapy and medication are essential. Despite the pain, Didi emphasizes resilience, connection, and the possibility of functioning — even when depression never fully lifts.Link to Didi Hairston's website: https://www.divawithdepression.com/my-storyPrimary Topics Covered:What it’s like to live with chronic, treatment-resistant depressionNaming depression “The Monster” as a way to describe its constant presenceThe role of childhood trauma and postpartum struggles in long-term depressionParenting while managing daily depressionCoping strategies: therapy, medication, and advocacyThe added weight of loneliness and isolationCultural stigma around mental health in Black and Brown communitiesWhy empathy and support matter more than platitudesTimestamps: 00:00 – Introduction to the podcast and hosts 01:31 – Introducing guest Didi Hairston, “Diva with Depression” 02:13 – Her platform: Mental Illness with No Filter 02:31 – Living in “the meat in between” of depression 03:07 – Depression beginning in childhood trauma 04:09 – Postpartum struggles and worsening symptoms 05:09 – Raising children while battling depression 06:26 – Naming depression “The Monster” 08:10 – Finding moments of joy alongside pain 09:04 – Coping with therapy, medication, and advocacy work 10:16 – Focusing on Black and Brown communities in mental health advocacy 11:14 – Challenging cultural stigma around therapy and medication 11:49 – The loneliness of depression and empty nest struggles 14:15 – Depression’s impact on relationships and social connections 16:32 – The need for accessible support systems and active listening 18:01 – Living, functioning, and advocating while in chronic depression 20:54 – Reflections on acceptance, management, and resilience 22:43 – Closing thoughts and invitation to continue the conversationExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/