Depression: When Emotions Become a Burden – Psychologist Luxembourg
Depression is much more than just feeling “down.” It affects motivation, thoughts, the body, and most importantly… emotions. Difficulty feeling joy, overwhelming guilt, emotional fatigue: everything feels heavy.
But here’s the good news: science shows that certain emotion-focused and body-centered approaches can make a real difference. As a psychologist in Luxembourg, I specifically use ACT, mindfulness, Somatic Experiencing, and Emotionally Focused Individual Therapy (EFIT)—scientifically proven approaches that help people regain balance.
1. ACT: Accepting to Move Forward
Acceptance and Commitment Therapy (ACT) is a modern behavioral therapy. Its goal? To help individuals accept their painful thoughts and emotions rather than avoiding them, and reconnect with what truly matters to them.
What research says:
A 2023 meta-analysis shows that ACT significantly reduces depressive symptoms, with lasting effects over time (Annals of General Psychiatry, 2023).
In practice:
We work together to recognize negative thoughts without attaching to them and create space for meaningful actions—even when energy is low.
2. Mindfulness: Being Here, Right Now
Mindfulness is the art of paying attention to the present moment without judgment. It helps slow down the mind, calm stress, and regain an inner sense of peace.
What research says:
Mindfulness-based programs reduce depressive relapses, especially in individuals who have experienced multiple episodes (IJERPH, 2023).
In practice:
This involves simple exercises like breathing, body awareness, or guided meditation. No need to be a Zen monk—just a bit of curiosity and regular practice.
3. Somatic Experiencing: When the Body Speaks
Depression also affects the body: tension, fatigue, a sense of heaviness. Somatic Experiencing operates on the principle that our bodies store the traces of stress and trauma, and that releasing them physically can help us feel better psychologically.
What research says:
Popularized by Peter Levine, this gentle body-focused approach helps reduce the hyperactivation of the nervous system often associated with depressive states.
In practice:
We explore, gently, internal sensations to reactivate the body’s natural resources to self-regulate. It’s a very respectful approach, moving at your pace.
4. EFIT: Repairing Emotional Bonds
Emotionally Focused Individual Therapy (EFIT) is an emotion-centered relational approach that focuses on attachment needs. It’s commonly used in couples therapy but is also highly effective in individual therapy, especially when depression is linked to relational wounds.
What research says:
EFIT improves relationship satisfaction and reduces depressive symptoms by helping individuals express suppressed emotions and reconnect with others (Journal of Marital and Family Therapy, 2013).
In practice:
We identify repetitive emotional patterns and learn to communicate differently—both with ourselves and others.
Frequently Asked Questions (FAQ)
Do these approaches replace medication?
No. They can be used in addition to medical treatment and are often very complementary.
How long does it take to feel results?
It depends. Some individuals feel relief within weeks, while others may need more in-depth work. Regularity and the therapeutic relationship are key.
Are these approaches suitable for everyone?
These methods are adaptable to your unique needs, whether you are very cerebral, highly sensitive, or uncomfortable with your emotions. We move at your pace.
Conclusion: Science at the Service of Humanity
If you are experiencing depression, know that there are deeply human, respectful, and scientifically validated approaches to help you. You don’t have to carry this burden alone.
In my practice, I rely on proven tools such as ACT, mindfulness, Somatic Experiencing, and EFIT to help you regain movement, meaning, and connection.
Need to Talk?
Book an appointment for an initial conversation. Together, we will create a personalized plan, at your pace.
References:
- Zhao, B., Wang, Q., Wang, L., et al. (2023). Effect of acceptance and commitment therapy for depressive disorders: a meta-analysis. Annals of General Psychiatry, 22(34).
- A-Tjak, J. G. L., et al. (2022). Effects of group Acceptance and Commitment Therapy (ACT) on anxiety and depressive symptoms in adults: A meta-analysis. Journal of Affective Disorders, 309, 297-308.
- Tseng, H.-W., Chou, F.-H., Chen, C.-H., & Chang, Y.-P. (2023). Effects of Mindfulness-Based Cognitive Therapy on Major Depressive Disorder with Multiple Episodes: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 20(2), 1555.
- Zuo, X., Tang, Y., Chen, Y., & Zhou, Z. (2023). The efficacy of mindfulness-based interventions on mental health among university students: a systematic review and meta-analysis. Frontiers in Public Health, 11, 1259250.
- Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.
- Johnson, S. M., & Greenman, P. S. (2013). The Influence of Emotionally Focused Therapy on Depression in Couples: A Meta-Analysis. Journal of Marital and Family Therapy, 39(3), 247-257.
