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Depression can sometimes feel like the end of the world, but you're not alone —this is a devastatingly common illness, affecting an estimated 10% of Americans. Depression is a serious illness. If left untreated, it can take a terrible toll on every facet of your life. Don't let it. Start at step one to start fighting this today.
Steps
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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. [1] X Expert Source Lauren Urban, LCSW
Licensed Psychotherapist Expert Interview. 3 September 2018.- 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. [2]
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Lauren Urban, LCSW
Licensed Psychotherapist Expert Interview. 3 September 2018. - Depression also can manifest as a persistent empty feeling or a lack of enthusiasm for many things.
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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. [3] X Research source 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. [4]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source
- 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.
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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: [5] X Trustworthy Source National Institute of Mental Health Informational website from U.S. government focused on the understanding and treatment of mental illness. Go to source
- 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
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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. [6] X Trustworthy Source National Institute of Mental Health Informational website from U.S. government focused on the understanding and treatment of mental illness. Go to source
- Get a referral, if necessary. Your general practitioner may be able to recommend a psychiatrist or psychologist who can better treat your depression.
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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 [7]
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- 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?
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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.
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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.
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Take your medicine. If your doctor prescribed medication for your depression, take it at the dose and frequency recommended. [8] X Expert Source Liana Georgoulis, PsyD
Licensed Psychologist Expert Interview. 6 September 2018. 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.
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Participate in regular psychotherapy. Psychotherapy, also known as talk therapy, counseling or psychosocial therapy is a key treatment in the fight against depression. [9] X Research source Psychotherapy can help you regain a sense of satisfaction and control in your life while easing the symptoms of depression. [10] X Expert Source Liana Georgoulis, PsyD
Licensed Psychologist Expert Interview. 6 September 2018. It may also arm you to better deal with future stressors. [11] X Expert Source Lauren Urban, LCSW
Licensed Psychotherapist Expert Interview. 3 September 2018.- 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.
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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. [12] X Expert Source Liana Georgoulis, PsyD
Licensed Psychologist Expert Interview. 6 September 2018. 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.
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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 [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source . 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.
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Exercise. [14] X Expert Source Liana Georgoulis, PsyD
Licensed Psychologist Expert Interview. 6 September 2018. Physical activity reduces the symptoms of depression, so get moving. [15] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source 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
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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. [16] X Research source
- After a three-month study, women who practiced yoga reported a reduction in perceived stress, anxiety, and depression and improved energy and well-being. [17] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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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.
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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. [18] X Expert Source Lauren Urban, LCSW
Licensed Psychotherapist Expert Interview. 3 September 2018.- Research reveals that participating in a group nature walk can result in lower depression and stress and improved mental health and well-being.
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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.
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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.
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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.
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12Strengthen 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: [19] X Research source
- Acupuncture
- Yoga
- Meditation
- Guided imagery
- Massage therapy
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How Do You Get Out of a Depressive Epsiode?
Expert Q&A
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QuestionWhat helps with depression?Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University.Changing your lifestyle is a great first step. Exercise every day, get more sleep, and improve your diet. Develop a routine that gets your body moving! The more active you can be, the more sympathetic your nervous system will become. People tend to think that depression is all in your head, but it's not. It has a major physical component and if you feel physically better, you'll feel emotionally better.
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QuestionHow can I lift my mood?Lauren Urban is a licensed psychotherapist in Brooklyn, New York, with over 13 years of therapy experience working with children, families, couples, and individuals. She received her Masters in Social Work from Hunter College in 2006, and specializes in working with the LGBTQIA community and with clients in recovery or considering recovery for drug and alcohol use.Get outside, go socialize with friends, and find activities you enjoy. Do anything that will get you moving and active. Physically working out is a great way to improve your mood as well. Generally, it's easy to get down if you're withdrawn and you aren't being social, so engage in some activities and see some friends!
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QuestionWhat should I do if I think I'm depressed?Dr. Ran D. Anbar is a pediatric medical counselor and is board certified in both pediatric pulmonology and general pediatrics, offering clinical hypnosis and counseling services at Center Point Medicine in La Jolla, California and Syracuse, New York. With over 30 years of medical training and practice, Dr. Anbar has also served as a professor of pediatrics and medicine and the Director of pediatric pulmonology at SUNY Upstate Medical University. Dr. Anbar holds a BS in Biology and Psychology from the University of California, San Diego and an MD from the University of Chicago Pritzker School of Medicine. Dr. Anbar completed his pediatric residency and pediatric pulmonary fellowship training at the Massachusetts General Hospital and Harvard Medical School and is also a past President, fellow and approved consultant of the American Society of Clinical Hypnosis.The first step is to reach out to a mental health professional who can give you a diagnosis. Then, reach out to your family and get some support. It's much easier to cope with depression if you have some people you care about supporting and helping you. Remember, if you are depressed, it's not the end of the world. Your destiny is not predetermined and there's no reason you can't get better.
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References
- ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
- ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
- ↑ https://www.psychiatry.org/patients-families/depression/what-is-depression
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3077049/
- ↑ http://www.nimh.nih.gov/health/topics/depression/men-and-depression/signs-and-symptoms-of-depression/index.shtml
- ↑ https://www.nimh.nih.gov/health/publications/depression
- ↑ https://patient.info/doctor/patient-health-questionnaire-phq-9
- ↑ Liana Georgoulis, PsyD. Licensed Psychologist. Expert Interview. 6 September 2018.
- ↑ http://www.takingcharge.csh.umn.edu/manage-health-conditions/anxiety-depression/what-types-psychotherapy-are-helpful-anxiety-and-depress
- ↑ Liana Georgoulis, PsyD. Licensed Psychologist. Expert Interview. 6 September 2018.
- ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
- ↑ Liana Georgoulis, PsyD. Licensed Psychologist. Expert Interview. 6 September 2018.
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2933381/
- ↑ Liana Georgoulis, PsyD. Licensed Psychologist. Expert Interview. 6 September 2018.
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
- ↑ http://www.bu.edu/today/2015/managing-stress-anxiety-depression/
- ↑ https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health
- ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
- ↑ http://www.adaa.org/finding-help/treatment/complementary-alternative-treatment
About This Article
Article Summary
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To fight depression, write in a journal to work through your thoughts and feelings. Keep yourself healthy and energized by exercising—try jogging, walking, or even gardening—and eating lots of fruits, veggies, lean protein, and whole grains. Manage stress by getting 7-9 hours of sleep every night, trying yoga or tai chi, and cutting obligations so you have extra time for self-care. Lean on your friends and family for support through the rough days. For more solutions, like therapy or medication, talk to your doctor. To learn more from our Social Worker co-author, like how to reach out to therapy and support groups, keep reading the article!
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