Depression Treatment & Evaluation in Austin and Surrounding Areas
Living with depression can feel like your mind is moving underwater—everything is dimmer, heavier, and three steps slower. Mornings arrive like a weight on your chest. The things that used to spark interest feel flat. Sleep and appetite drift out of rhythm. Concentration frays. Even good news barely lands. From the outside, life may look “fine,” but inside it’s numb, joyless, and exhausting—like you’re carrying an invisible load that no one else can see. These are hallmark features of depression, not a lack of willpower.
What most people miss: depression isn’t “just sadness,” and you can’t out-logic it. It’s a brain-body state that narrows your world and tells you nothing will help—a lie the condition is very good at telling. Many people with strong careers, families, and full calendars still feel empty or detached; the mismatch can add shame and silence. You’re not broken, and you’re not alone. If you reach out to me, I’ll help you name what’s happening, map your unique pattern, and take steady, doable steps toward energy, interest, and relief—so life starts to feel like yours again.
Understanding Depression
Plain-English definition: Depression (major depressive disorder) is more than feeling down—it’s a persistent change in mood, motivation, and mental energy that impacts daily functioning.
Adults vs. stereotypes: While some imagine depression as constant tears and visible sadness, in adults it can also look like irritability, withdrawal, difficulty concentrating, or going through the motions without feeling connected to life.
Common symptoms:
Low or flat mood most of the day
Loss of interest or pleasure in activities once enjoyed
Fatigue or low energy
Changes in sleep (too much or too little)
Difficulty concentrating or making decisions
Changes in appetite or weight
Thoughts of hopelessness or guilt
Why it’s often missed: Many people normalize their symptoms as “just stress” or “being tired” and delay seeking help until it significantly disrupts their work, relationships, or health.
My Diagnostic Process
Comprehensive intake — reviewing your personal history, current stressors, and lifestyle.
Evidence-based assessments — validated tools to measure severity and patterns.
Differential diagnosis — ruling out conditions such as thyroid issues, bipolar disorder, or anxiety that can mimic or worsen depression.
Personalized plan — not just a diagnosis, but a roadmap to restore mood, energy, and motivation.
Treatment Tailored to You
Medication options: Antidepressants, augmentation strategies, and evidence-based medication selection to balance mood and minimize side effects.
Therapy approaches: Cognitive Behavioral Therapy (CBT), Behavioral Activation, and supportive therapy to rebuild engagement with life.
Lifestyle changes: Optimizing sleep, exercise, and nutrition to support brain health.
Adaptive strategies: Plans evolve over time as we track progress and adjust based on your response.
Why My Practice is Different
Most online information about depression is too generic to be useful or too clinical to apply in real life. I give you clear, practical guidance from the first appointment so you:
Understand what’s happening in your mind and body
See all your treatment options upfront
Know exactly what steps we’ll take together
Actionable Steps You Can Take Today — Depression
If you’re in a low moment right now (5–10 minutes)
Name it (5 seconds). “This is a low—energy is down, not my worth.”
Posture + breath (90 seconds). Sit a little taller, feet flat. Inhale through your nose, longer exhale out the mouth (4 in / 6–8 out) x10.
Light + temp (2 minutes). Open blinds/step outside; cool water on face or wrists.
Micro-win (2–3 minutes). Choose one tiny, visible task: make the bed, put 5 dishes away, reply to a single text.
Name one next tile. Write the very next 60-second action. Do only that.
Break the rumination loop (when your mind keeps replaying)
Set a 5-minute “worry window.” Capture the spirals on paper. When time’s up, fold the page; return to it later if needed.
3 facts / 1 fear. List three neutral facts about today, then write the one fear thought. Keep the facts in front of you.
Move your eyes, move your body. Stand and walk while thinking—rumination hates motion.
Behavioral activation (motivation follows action)
Tile your day. Life in tiles: one drawer, one email, one 10-minute walk. Check off tiles, not hours.
PMC formula (daily):
Pleasure: small, sure-thing (warm shower, favorite song).
Mastery: finish a tiny task that has an end.
Connection: a 2-minute “hey, thinking of you” text; no reply needed.
If it takes <2 minutes, do it now. Count it as a win.
Body-state resets (mood rides the body)
Sunlight eyes-open (5–10 minutes) soon after waking. Outside beats window.
Rhythm movement (10–20 minutes). Walk, gentle cycling, or light stretching. Consistency > intensity.
Fuel & water. First protein within 60–90 minutes of waking; water nearby all day.
Sleep guardrails (protect this first)
Same wake time daily. Anchor everything to this.
Wind-down 60 minutes. Dim lights; no problem-solving, no heavy convos.
Screens off 30–60 minutes before bed. If you must, audio only.
Bed = sleep only. If awake >20 minutes, read something boring in dim light elsewhere; return when sleepy.
If mornings are the hardest
Feet on floor, then light, then water. In that order.
Get dressed to shoes. Outfit chosen the night before.
First tile = motion. Two laps around the block or 20 air squats beside the bed.
Breakfast script. Same simple option every weekday to reduce decisions.
If work/school feels impossible
10-minute start. Set a timer; stop when it dings. Often you’ll keep going.
Body-double. Work alongside someone (in person or video) on mute.
Single-task island. Close everything except the one file/tab you’re using.
End-of-day shutdown cue. Same phrase or song to tell your brain, “We’re done.”
Thought skills (gentle, not forced positivity)
Label the state, not the self. “I’m in a low state,” instead of “I am a failure.”
Middle statement. Replace “It’s ruined” with “Parts are hard, and I can take one step.”
Talk to yourself like a friend. Ask: What would I tell someone I love, in this same spot? Write that sentence and read it back.
Social connection (low-friction, high benefit)
The one-text rule. “No need to reply—just saying hi.”
Scheduled micro-contact. Same time daily: a check-in with a friend, barista chat, or neighbor hello.
Name the need. “Can you sit with me while I start this?” or “Can we walk and not talk about solutions?”
Environment & digital hygiene
Do-first desk. Only the next task in front of you; everything else in a tray out of sight.
Phone grayscale + app shuffle. Move doom-scroll apps off your home screen; set time limits at night.
Fridge note. “Small now beats big later.” Place it where your future self will see it.
Anhedonia (when nothing feels rewarding)
Pleasant-events list. Brainstorm 15 micro-activities you used to enjoy; rank them 1–3 for effort.
Schedule two 1-point items daily regardless of mood; rate enjoyment afterward (0–10) to relearn what helps.
Novelty without pressure. New coffee spot, different walking route, one unfamiliar song.
Stress & substances
Audit for one week: caffeine, alcohol, cannabis, and late-night screens alongside mood/sleep.
Change one lever at a time for 3–7 days so you can see what truly helps.
Values → tiny actions
Pick one value word (family, health, learning, service).
Do a 2-minute act that fits it today (send a supportive text, cut fruit for tomorrow, read one page, hold the door).
Build your one-page plan (print it / snap a photo)
My early warning signs: [list 5].
My first steps when low: sunlight, water, one tile, message [name].
My soothing menu: music, shower, stretch, outside air.
People I can ping: [name], [name].
Keep it where morning-you will see it.
Track one metric for 7 days
Choose just one:
Sleep hours (and consistency of wake time)
Daily mood 1–10
Number of tiles completed
Look for trends, not perfection. Keep what clearly helps and gently stack from there.
Depression Often Comes with Company
Depression frequently overlaps with anxiety disorders, ADHD, bipolar disorder, and chronic stress-related conditions. Treating depression effectively means addressing the full picture, not just one part.
Serving Austin and Beyond
I provide depression treatment for clients in:
Austin, Barton Creek, Bastrop, Bee Cave, Bertram, Blanco, Briarcliff, Brushy Creek, Buda, Burnet, Cedar Park, Circle C, Creedmoor, Dripping Springs, Elgin, Florence, Georgetown, Granger, Great Hills, Hays, Hutto, Jarrell, Johnson City, Jonestown, Jollyville, Kyle, Lago Vista, Lakeway, Leander, Liberty Hill, Lockhart, Luling, Manor, Marble Falls, Martindale, Meadowlakes, Mountain City, Mustang Ridge, New Braunfels, Niederwald, Pflugerville, Point Venture, River Place, Rollingwood, Round Rock, San Marcos, Smithville, Steiner Ranch, Sunset Valley, Taylor, The Domain, The Hills, Thrall, Volente, Webberville, Weir, West Lake Hills, Wimberley, Woodcreek, Zilker, and throughout all of Texas!