Depression
Is it depression or the blues?
We all have times when we feel "down" or "blue". It's normal to feel this way when relationships end, or we do poorly on an exam. Our mood can also become depressed in the face of overwhelming academic and work pressures or chronic stress. However, "the blues" usually don't interfere for very long with academics, job performance or our relationships with others.
How do I know if I am depressed?
Possible signs of depression include:
Changes in the way you feel -more hopeless, helpless, numb, pessimistic, irritable, tearful;
Changes in sleep - sleeping too little or too much, awakening in the middle of the night or early in the morning and being unable to get back to sleep;
Changes in appetite or weight - decreased appetite or eating a lot more than usual, resulting in weight gain or weight loss;
Changes in your energy level - chronic fatigue or low energy;
Changes in your view of yourself - feeling guilty, worthless and incompetent;
Changes in your ability to concentrate - difficulty focusing in classes or remembering what you read;
Changes in your sense of pleasure - things that used to seem fun don't interest you;
Changes in your body - headaches, hard-to-account for pain, constipation or diarrhea;
Changes in your sense of time - time seems to stretch out endlessly, different from your usual perception of it;
Changes in your thinking - your perspective becomes more negative. Your glass seems "half empty". It is difficult to see anything as positive;
Changes in your view of your ability to solve problems - you may begin to feel helpless and powerless;
Thoughts about self-injury (cutting, burning, etc.) or even suicide. Suicidal thinking indicates you should seek help.
Does depression come and go or is it a constant state?
There seems to be more than one kind of depression. Some people experience serious depressive symptoms which may last from a matter of a few weeks to several months. This is termed "major depression." Other people experience chronic, long-lasting depressive feelings. Professionals use the term "dysthymia" for this type of depression.
Bipolar disorders are less common forms of mood disorders. They are characterized by severe mood swings.
What causes depression?
The causes are complex, and may not be the same for everyone but can include biological, genetic, psychological, and environmental factors. It often first occurs in the teens or 20's. Research suggests that a disruption in the action of brain chemicals called neurotransmitters may be related to many depression symptoms, such as changes in mood, sleep, and appetite.
Depression can also run in families, meaning that you may be more likely to develop it if someone else in your family has had it. Often, everyday stressors build up and overwhelm our ability to cope, contributing to depression. The death of a loved one, a traumatic event, disappointment, or life change can result first in grief, then depression. Depression can sometimes occur for no obvious reason.
How is depression treated?
Research suggests, depending on severity, the most effective treatment is a combination of medication and counseling. Non-habit forming antidepressant medications help work by mediating biochemical problems and are significantly helpful for many people with depression. Research has also shown that for people who are treated with antidepressant medicine, approximately 75% respond positively to the first medication tried.
Counseling assists in many ways, including helping you:
identify underlying contributors to your depression;
learn techniques for coping with your stressors;
modify your thinking patterns that contribute to depression;
plan positive actions to feel more in control of your life;
work through grief, trauma or underlying longstanding conflicts that contribute to your depression;
work on any substance abuse problems that might intensifying your depression.
Depression is definitely a treatable condition. 80% of people who seek treatment find improvement.
Ten things you can do to fight depression:
If your down mood does not lift after several days, and you experience many of the symptoms discussed earlier (i.e., changes in mood, sleep, eating, etc.) then you may want to CONSULT a counselor and/or physician. Research shows that counseling and medicine are an effective treatment combination for some depression.
TRY to examine your own thinking patterns. These occur automatically for all of us, but with practice you can tune into your thinking and disrupt self-negating, self-destructive thoughts. Books listed below can be helpful.
Healthy nutrition and sleep are important to our well-being. Lack of sleep can lead to many symptoms of depression, and eating healthily gives your body the fuel it needs to combat stress.
Research shows that daily EXERCISE is a very effective way to alleviate depression. It is difficult to be engaged in vigorous physical activity that enhances your competence and still feel depressed. With severe depression people may need other treatment first before they feel good enough to exercise.
ALCOHOL and many other drugs are central nervous system depressants. Stay away from these, as they may contribute to your depression.
FOLLOW the doctor's instructions exactly, if you're prescribed an antidepressant. Antidepressant medicine, properly used, is a powerful tool in the treatment of depression.
FIND ways to feel a little more in control of your situation. Talk things over with a friend to try to map out solutions to problems. Try to avoid automatically assuming "there is nothing I can do".
If you tend to "over-think" things, TRY to find a balance among activity, outer focus and inner-contemplation. Too much obsessing and ruminating can be depressing for anyone, as it leads to exaggerated feelings of guilt and responsibility for the negative.
EXPRESS the emotions of anger and rage. Are you a person who tends to swallow anger, repress it, or never act on it appropriately? Too much "stuffing" of strong feelings such as anger can make us feel out of control and contribute to depression.
AVOID isolating yourself, as this contributes to feelings of being alone, unlovable, and hopeless. Even if you don't feel like it, try to spend time around others.
Important: These suggestions don't work for everyone all the time and are sometimes hard to try because you're depressed. If they don't help, it does NOT mean you've failed or can't get better. Consider talking with a counselor.
Is depression my fault?
NO! Depression is not a result of being weak, lazy or a failure. It is an uncomfortable state no one chooses.
Where can I learn more?
Feeling Good - the New Mood Therapy by David Burns
Mind Over Mood by Christine Padesky and Dennis Greenburger
Black Men and Depression-Saving Our lives, Healing Our Families and Friends by John Head
National Institute of Mental Health website:
http://www.nimh.nih.gov
40% of college students report feeling 'so depressed it was difficult to function' at least once during the year. (American College Health Association)
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