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"Although the world is full of suffering, it is also full of the overcoming of it."~Helen Keller

Depression

Understanding Depression

Being upset is a normal part of life. However, when the sadness is looming for weeks, it can be a sign of something much more serious. Depression is more than just feeling a little under the weather. It is a state of psychological shutdown; it interferes with daily life and normal functioning, and can cause pain to the one depressed, as well as their loved ones.

Walking Depression

Depression isn't always easy to detect. Some people may have depression, but won't know it themselves because they can get by everyday, or "go through the motions". They are able to function normally, talking and smiling, whilst feeling empty or extremely unhappy inside.

Common Symptoms?

  • Sadness - Feeling overwhelmingly sad, anxious, or empty for weeks at a time
  • Guilt - Feelings of worthlessness or helplessness. Being overly self-critical, or experiencing depression as a sign of weakness.
  • Irritability - Feeling angry, restless or anxious. Expressing depression through aggression or reckless behavior.
  • Mental changes - such as fatigue/general loss of energy, as well as loss of interest in things
  • Physical changes - such as a change in sleep pattern, appetite, including weight loss and gain.
  • Suicidal thoughts - This is a serious symptom, and if you have suicidal thoughts, you should immediately get help. Go here to access our help locator and find help near you.

Ways to cope with depression

  • 1. Reach out and try to stay connected It can be easy to withdraw and isolate yourself from others when depressed. However, staying connected to other people and the outside world will make a world of difference in your mood and outlook. And if you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and improve your support network. Additionally, caring for a pet can make a difference as well.
  • 2. Do things that make you feel good Though it can be hard to push yourself to have fun, you might feel much better after trying something new, or doing something you used to love. This includes picking up a former hobby, expressing yourself through writing/art/music, or going out and taking a day trip. Whatever makes you feel better, you should try to be doing as much as you can.
  • 3. Get moving throughout the day Exercise is powerful at fighting depression, and a very important part of your daily activities. Try to aim for at least 30 minutes a day. If you want to start small, a 10 minute walk in the sun can do wonders to your mood
  • 4. Eat a healthy, mood-boosting diet The food you eat can have an impact on your mood.
  • 5. Get sunlight daily Sunlight can help boost serotonin levels and improve your mood. Try going out for at least 15 minutes a day, by incorporating a walk in your daily activities

Negative thoughts that fuel depression

  • All-or-nothing thinking: Looking at things in black-or-white categories, with no middle ground ("If I fall short of perfection, I’m a total failure.")
  • Overgeneralization: Generalizing from a single negative experience, expecting it to hold true forever ("I can't do anything right.")
  • The mental filter: Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.
  • Diminishing the positive: Coming up with reasons why positive events don't count ("She said she had a good time on our date, but I think she was just being nice.")
  • Jumping to conclusions: Making negative interpretations without actual evidence. You act like a mind reader ("He must think I'm pathetic") or a fortune teller ("I'll be stuck in this dead end job forever.")
  • Emotional reasoning: Believing that the way you feel reflects reality ("I feel like such a loser. I really am no good!")
  • Do's and Don'ts: Holding yourself to a strict list of what you should and shouldn't do, and beating yourself up if you don’t live up to your rules.
  • Labeling: Labeling yourself based on mistakes and perceived shortcomings ("I'm a failure; an idiot; a loser.")

Once you identify the destructive thoughts patterns that you default to, you can start to challenge them with questions such as:

  • "What's the evidence that this thought is true? Not true?"
  • " What would I tell a friend who had this thought?"
  • "Is there another way of looking at the situation or an alternate explanation?"
  • "How might I look at this situation if I didn't have depression?"
  • As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. In the process, you'll develop a more balanced perspective.

How you can help someone with depression

  • Remember, being supportive involves offering encouragement and hope. Very often, this is a matter of talking to the person in language that he or she will understand and respond to while in a depressed mind frame.
DO'S DON'TS
Be willing to offer encouragement and support when needed Do Not make fun of or belittle the beliefs.
Call for help or find help by finding a qualified doctor or mental health professional Do Not play along with the bizarre behavior
Watch out for signs like ritualistic obsessions, less sleep, and suspicion Do Not overreact,scream, and panic. Doing those will agitate the person
Stay positive and encourage help Do Not threaten
Supportive: help them by viewing their perspective and be in their situa Do Not be unsupportive because people who suffer OCD needs help and they can change slowly.
CITATIONS
  • https://www.nimh.nih.gov/health/publications/depression-what-you-need-to-know/index.shtml
  • https://www.everydayhealth.com/depression/symptoms.aspx
  • https://www.helpguide.org/articles/depression/coping-with-depression.htm
  • https://www.helpguide.org/articles/depression/helping-someone-with-depression.htm