Recognizing Depression
Differentiate between sadness and depression. Yes, there are a lot of reasons a person may feel sad: a job loss, the loss of a loved one, poor relationships, a traumatic event, or other stress. At some point in time, everyone will experience a reason to be sad. Feeling sad occasionally is normal. The major difference between sadness and depression is the focus. When you are sad, your feelings arise from a specific event or situation. Once that event changes or time passes, the sadness fades. Depression, on the other hand, affects your thoughts, feelings, perceptions, and behaviors. You don't just feel sad about one thing, you feel sad about everything. And, despite your trying to pull yourself out of this mood, the feeling sticks. You can feel depressed and not even have a reason to attribute to it. Depression also can manifest as a persistent empty feeling or a lack of enthusiasm for many things.
Accept that depression is a physiological illness, like a cold. Depression isn't just "all in your head." Research demonstrates that it's a bodily illness, and thus requires medical attention. Here's what's happening: Neurotransmitters are the chemical messengers that relay messages between brain cells. Abnormal levels of neurotransmitters are thought to play a role in depression. Changes in hormone balance may cause depression. Such changes can include thyroid problems, menopause, or a recent pregnancy. Physical changes have been observed in the brains of individuals who are depressed. The significance is unknown, but such observations may someday pinpoint the cause of depression. Depression often runs in families. This suggests that there are genes specific to depression, researchers are actively working on identifying them. Reading that depression is genetic and that your kids are possibly at greater risk for depression can lead to feelings of guilt. Remember that you have no control over your genetic makeup. It is not your fault. Instead, take control over what you can. Be a good role model for fighting depression, and get help.
Know how to spot the signs. It's important to note that depression can be as unique as the individuals who suffer from it. Not every person will experience the same symptoms - some people will have few symptoms in a mild intensity and others will experience many severe symptoms. For some, depression may affect them once in life, while others experience chronic depressive symptoms. The signs and symptoms of depression are: Persistent sadness or emptiness Changes in appetite (i.e. eating too much or too little) Weight fluctuations Sleep disruption Hopelessness or pessimism Feeling fatigued or lacking energy Feeling worthless, guilty, or helpless Lacking interest in normally pleasurable activities Problems concentrating or making decisions Restlessness and irritability Suicidal thoughts Physical symptoms, such as pain or headaches
Seeing a Doctor
Make an appointment with your doctor. Depression can lead to other mental and physical problems. It is important to share what you are experiencing with your doctor. Your doctor can rule out physical causes for your depression. You could also go to a therapist and find ways to deal with your problems. Even a school counselor is a good place to start. Get a referral, if necessary. Your general practitioner may be able to recommend a psychiatrist or psychologist who can better treat your depression.
Prepare for your appointment. Doctor's appointments go fast. Here's how to plan and get the most out of your time: Write down your symptoms. Write down key personal information, including major life events that may contribute to your thoughts, beliefs, or feelings. Write down your medications, include any vitamins or supplements. Write down any questions you have for your doctor. Questions for your doctor could include : Is depression the most likely explanation of my symptoms? What treatments would you recommend for me? What kind of tests do I need? How can I best manage my depression with my other health conditions? Are there alternative or complementary treatments that you recommend? Do you have any printed materials that I can take home? Do you have a website that you recommend? Do you have a local support group that you recommend? The doctor will likely have questions for you too. Be prepared to answer the following: Do any of your relatives have similar symptoms? When did you first notice your symptoms? Do you only feel down? Or does your mood fluctuate? Have you ever had suicidal thoughts? How is your sleep? Have your daily activities been affected? Do you use any illicit drugs or alcohol? Have you been diagnosed with any mental illnesses before?
Ask someone to come with you. Ask a trusted friend or family member to accompany you to your appointment. They can help you remember to share things with your doctor, and can help you remember what your doctor shared with you.
Go to your appointment. In addition to a psychological evaluation, you can expect a physical exam, including measuring height, weight and blood pressure; and laboratory tests, including blood count and thyroid evaluation.
Making Lifestyle Changes
Take your medicine. If your doctor prescribed medication for your depression, take it at the dose and frequency recommended. Do not stop taking your medication without talking to your doctor. If you are trying to become pregnant or are pregnant, it is important to talk to your doctor about your medicines. Some antidepressants can pose a significant health risk to your unborn child. You need to work with your doctor to design a course of treatment that is best for both you and your baby.
Participate in regular psychotherapy. Psychotherapy, also known as talk therapy, counseling or psychosocial therapy is a key treatment in the fight against depression. Psychotherapy can help you regain a sense of satisfaction and control in your life while easing the symptoms of depression. It may also arm you to better deal with future stressors. During counseling sessions, you will explore your behavior and thoughts, relationships and experiences. This time will help you better understand your depression and your choices. You will also learn better ways to cope and solve life's problems and set realistic goals. All of which can lead to a more empowered, happier self. Go to your therapy sessions even if you do not feel like it. Regular attendance is very important to their effectiveness.
Build a support group. Admitting to yourself that you are depressed is hard. Telling someone else can be even harder, but it is important. Seek out trusted friends, relatives or faith leaders. You need an ally, or even better allies, in this fight. Tell them in no uncertain terms that you are dealing with depression, and ask for their support. Your support group can help rally you in your day-to-day battle with depression. You are not the only one that benefits when you talk about your depression. Too often depression is suffered alone. You can help end that by talking about yours. You can also attend structured support groups hosted at community mental health or religious centers. Reaching out to others who are experiencing the same struggle can give you hope and strength to continue in your fight against depression.
Practice positive thinking. In your therapist's office, this may be referred to as cognitive behavioral therapy and is one of the most commonly used therapies against depression . It is the conscious effort to identify your negative beliefs and behaviors; and choose to replace them with healthy, positive ones. After all, you cannot control all unwanted situations, but you can always control how you approach and think about those situations. Positive thinking begins with being able to identify your negative thoughts. On days when you are feeling particularly low, listen to what you are telling yourself. Take a particularly negative thought and try to challenge it. Is there any evidence that can refute this thought? Can you put a more realistic spin on it? To become your best at practicing positive thinking, seek out the help of a counselor or therapist, who can help you identify negative situations in your life and empower you to envision them in a positive light.
Exercise. Physical activity reduces the symptoms of depression, so get moving. Find something you enjoy enough to do regularly (a few times a week), such as: Walking Jogging Team sports (tennis, volleyball, soccer, football, etc.) Gardening Swimming Weight training
Manage your stress. Practice meditation, yoga, or tai chi. Create balance in your life. Cut back on obligations if you have to. Make time for self-care. After a three-month study, women who practiced yoga reported a reduction in perceived stress, anxiety, and depression and improved energy and well-being.
Get sleep. Adequate sleep is very important to your overall physical and mental health. Lack of sleep can cause you to be irritable and restless, and even exacerbate the symptoms of depression. On the contrary, regular, good quality sleep (i.e. uninterrupted and lasting between 7 and 9 hours), can improve well-being and functioning. If you are having trouble sleeping, talk to your doctor.
Get out, literally. When you are depressed, you may tend to stay inside alone. Getting out and about maybe the last thing on your mind, but it is important not to become isolated from others, and it's also significant to get a change in scenery. Make an effort to go out and do things, and stay in touch with friends and family. Research reveals that participating in a group nature walk can result in lower depression and stress and improved mental health and well-being.
Keep a journal. Being aware of your thoughts and how your thoughts influence your mood is important to effectively fight your depression. Consider keeping a journal to document and work through your thoughts. Use your journaling time as a time to challenge negative thinking. Share your journal with your therapist.
Stop any drug abuse. Abusing alcohol, nicotine or illicit drugs is a risk factor for depression. Depressed persons often turn to drugs or alcohol as a form of self-medication. While the use of these substances may temporarily mask depression symptoms, in the long run, they can make depression worse. If you need help quitting, contact a local drug rehab facility.
Eat well. Eat healthily and take your vitamins. The foundation of a good mind is a good body. Some researchers have concluded that individuals who eat a poor quality diet - high in processed, refined, or sugary foods - are more likely to report feeling depressed. Enjoy a diet rich in fruits, vegetables, fish, lean meats, and whole grains for greater overall health and an improved mood.
Strengthen your mind-body connection. Complementary and alternative medicine practitioners believe that there must be harmony between the mind and body for enhanced well-being.Techniques designed to strengthen the mind/body connection include: Acupuncture Yoga Meditation Guided imagery Massage therapy
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