Depression Archives - AZupkaCounseling

November 21, 2025 by Alan Zupka

Bipolar I vs. Bipolar II: Key Differences and What They Mean for Treatment

Understanding Bipolar I and Bipolar II: A Path Toward Awareness and Balance

Bipolar disorder is a complex mood condition that affects millions of individuals worldwide. While many people have heard the term—or may be living with it themselves—fewer understand that there are actually two main types: Bipolar I and Bipolar II. Recognizing the difference is not only crucial for accurate diagnosis and effective treatment, but also for deepening one’s personal understanding of the challenges and strengths that come with this condition.

In my work, I help clients explore their experiences with bipolar disorder through a lens of curiosity and self-compassion. By understanding how their stories have been shaped by mood fluctuations, relationships, and societal perceptions, individuals begin to reclaim a sense of agency and balance in their lives.

What Is Bipolar I?

Bipolar I is defined by the presence of manic episodes lasting at least seven days, or by symptoms so severe that hospitalization may be required. Mania often involves an elevated or irritable mood, decreased need for sleep, impulsive decision-making, rapid speech, racing thoughts, and an inflated sense of confidence or energy.

Although depressive episodes frequently occur, they are not required for a Bipolar I diagnosis. From a CBT perspective, it is helpful to identify patterns of thought and behavior that maintain these intense cycles, and to build strategies that support stability, structure, and self-awareness. Mindfulness practices can further assist in grounding the body and mind during periods of heightened emotion.

What Is Bipolar II?

Bipolar II is more common and typically involves hypomanic episodes—which are less intense than full mania—along with major depressive episodes. While hypomania may feel energizing or productive, it is often followed by significant emotional and physical fatigue during depressive phases.

In therapy, I guide clients through understanding both sides of this pattern. Through narrative therapy, we explore how bipolar disorder has influenced the stories they tell about themselves. At the same time, positive psychology helps them identify resilience, creativity, and adaptability that may emerge even amidst challenges. Together, we cultivate mindful awareness of mood shifts, allowing clients to respond thoughtfully rather than react automatically.

Why Understanding the Difference Matters

Both Bipolar I and Bipolar II are treatable with a combination of therapy, medication management, and lifestyle adjustments, but the approaches vary slightly.

Bipolar I often requires closer medical supervision and stabilization strategies to manage the intensity of manic episodes.
Bipolar II typically benefits from therapeutic support that focuses on preventing and managing depressive episodes, alongside maintaining healthy routines and recognizing early signs of mood change.

When we approach bipolar disorder collaboratively—integrating medical care with psychological and emotional insight—we create space for empowerment, not shame. My goal is to help clients see that their diagnosis does not define them; it is one part of their story, and that story can evolve toward balance and well-being.

Taking the Next Step

If you believe that you or someone you care about may be experiencing symptoms of Bipolar I or II, I invite you to reach out. In my practice, I provide a compassionate and structured space to help you understand your experiences, develop healthy coping skills, and reconnect with the strengths that support your growth.

Together, we can work toward a more stable and meaningful life—one built on awareness, acceptance, and mindful self-direction.

September 22, 2025 by Alan Zupka

4 Common Types of Depression

Understanding the Different Types of Depression: A Compassionate Overview

Many individuals are familiar with the term depression, but fewer are aware that it can take on different forms. Each person’s experience with depression is shaped by their own story, environment, and inner dialogue. As a therapist, I help my clients name their experiences so they can begin to reclaim their narrative and build a path toward healing. Below, I describe four of the most common types of depression that I regularly work with in my practice.

1. Major Depressive Disorder

Major Depressive Disorder is often characterized by a profound and persistent sense of sadness or a loss of interest or pleasure in daily activities. In order for this diagnosis to be made, at least five symptoms must be present for two consecutive weeks, with at least one being either depressed mood or loss of interest. These episodes can recur over time and may feel overwhelming or isolating. Through cognitive behavioral strategies, we can challenge unhelpful thought patterns, while mindfulness practices help cultivate presence and gentleness toward your emotional state. Together, we can explore your story with compassion and develop tools that foster emotional resilience.

2. Persistent Depressive Disorder (Dysthymia)

Persistent Depressive Disorder, also known as dysthymia, is marked by a low-level, chronic feeling of sadness that lasts for an extended period—often two years or more. While the symptoms may not feel as acute as those in major depressive episodes, their ongoing nature can quietly erode self-esteem, motivation, and hope. In my work with clients, I often use positive psychology interventions to identify sources of strength and meaning that may have been overlooked. We also examine how long-standing beliefs about oneself and the world can shift to allow new possibilities to emerge.

3. Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder typically occurs during the fall and winter months, although it can also affect individuals in the spring and summer. This form of depression is often influenced by changes in light exposure, which can disrupt natural rhythms and impact mood, sleep, and energy levels. Together, we can explore not only the biological and environmental contributors to your experience but also the internal narrative that may emerge during difficult seasons. Using CBT and mindfulness techniques, we can increase emotional awareness and create adaptive rituals that support your well-being year-round.

4. Postpartum Depression

Postpartum Depression is a serious condition that can affect individuals who have recently given birth. It may show up as sadness, anxiety, numbness, exhaustion, or a feeling of disconnection from oneself or the baby. Unlike the “baby blues,” which typically resolve within a few weeks, postpartum depression can linger for months or even years without support. I offer a safe, nonjudgmental space to process these feelings and gently explore the underlying thoughts and pressures that may be contributing to your emotional distress. Through narrative and mindfulness-based approaches, we work to foster self-compassion, reduce guilt, and reframe the story of motherhood or parenting in a way that feels more honest and empowering.

You Deserve Support

If you believe you may be experiencing depression—whether it fits one of these categories or feels like something else entirely—I am here to help. I understand that depression often distorts the way you see yourself and the world, but together we can untangle those stories and build new, more hopeful ones. I will work collaboratively with you to create a personalized plan rooted in your values, strengths, and goals.

Please reach out to schedule a session. You do not have to walk through this alone. Healing begins with one courageous step, and I am here to take that step with you.

December 4, 2022 by Alan Zupka

Here’s How Social Isolation Affects Your Health

Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for most of us has returned to normal.

But for some people, social isolation does not go away; it is now part of their “normal” existence.

Common Causes of Social Isolation

There are a variety of circumstances that cause people to be isolated from others or to choose to isolate themselves:

An abusive relationship – People in toxic relationships often choose to avoid contact with friends and family because they wish to hide their reality from others.
Grief – It is common to isolate oneself after losing a loved one. This is particularly true for many seniors who have lost many loved ones and friends.
Mental health issues – Anxiety, depression, and low self-esteem can often result in a desire to isolate oneself from the rest of society.
Physical challenges – Those with limited mobility or other physical challenges may decide life is easier and safer at home.

The Effects of Social Isolation on Your Health

We know there is a strong mind-body connection. How we feel emotionally affects how we feel physically. Studies are now revealing how social isolation can negatively impact our health. Here are just some of the effects on your health:

Reduced immune function
Trouble sleeping (which leads to inflammation and disruption of hormones)
Poor cardiovascular health
Poor cognitive function
Greater chance of stroke
Decreased wound healing
Increased risk of dementia
Higher risks of premature mortality

Coping With Social Isolation

If you are isolated from others for any reason, it is important to recognize you may be suffering mentally, emotionally, and/or physically. Here are some ways you can cope with the situation:

Practice self-care
Get outside
Reconnect with hobbies and interests
Get help

If you would like to speak to someone about your anxiety or depression caused by isolation and the reasons for the isolation, please reach out to me. I offer online therapy for those who feel more comfortable accessing help from home.

SOURCES:

Understanding the Effects of Social Isolation on Mental Health

https://www.webmd.com/mental-health/social-isolation-mental-health

https://www.medicalnewstoday.com/articles/isolation-and-mental-health

February 16, 2022 by Alan Zupka

The Healing Power of Nature

One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health.

The Many Benefits of Spending Time in Nature

Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.

In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.

Give Ecotherapy a Try

Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.

But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.

If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.

SOURCES:

Remain Curious