Depression is a term commonly used to describe a general state of unhappiness, gloom, and withdrawal. However, depression is more than simply having an unpleasant day. Symptoms of depression can include, but are not limited to: feeling worthless, sleeplessness, agitation, irritability, loss of interest in pleasurable activities, excessive guilt, difficulty concentrating, crying, or even weight loss. Persons suffering from depression may suffer for days or weeks before realizing they are in a depressive state of being, whether or not they meet full criteria for Major Depressive Disorder or any other depressive mood disorder. According to the Diagnostic and Statistical Manual of Mental Disorders 4th ed. Text Revision, (DSM-IV-TR, p. 372), the prevalence of Major Depressive Disorder ranges from five to nine percent of women and two to three percent of men in the general population.
The good news is that depression can successfully be treated! There are many treatment options available, from psychotherapy to antidepressant medications, and even something called transcranial magnetic stimulation, (TMS). Whatever methods employed to treat depression, the important thing is to obtain some type of treatment for this illness. Keep in mind that treatment is not likely to be short or simple; depression is a significant experience and there simply are not any quick fixes. However, there are many things one can do regularly to help prevent the development of depression and it's symptoms. A powerful method of prevention is activity; simply by staying active one can increase feelings of happiness and reduce feelings of frustration, lethargy, and sadness. It is also very important to practice self awareness; insight allows one to realize when stressors are becoming overwhelming. When one realizes that the pressure is getting to be too much, whether from loneliness or deadlines at school and work, there are various techniques to engage in that will help alleviate distress, thereby preventing depressive symptoms from becoming unmanageable. Many of my own patients have reported that such things as journaling, listening to music, hiking, painting, spending time with friends or loved ones, reading, watching a funny movie, or even getting a massage have proven to be helpful in lifting their moods. This is by no means an exhaustive list of possible healthy coping strategies, but hopefully will give one some ideas of good self-care. One entertaining twist is to make a giant list of healthy coping strategies, such as those listed above, then cut the paper into strips so that each coping skill is written on it's own strip of paper. Next, find a box, decorate it, and place the coping strategies inside. This way, when you're not feeling well, just reach into the container and pull out an idea! If the idea is not readily available, simply put it back in the box and retrieve another coping skill. It is important to have many to choose from, as they may not always be available. For instance, calling a friend is great, but what if it's one of those days when you call everyone you know and no one is answering! In this case, you will need another idea, so just reach back into the box.
Hopefully this has given you some knowledge of depression and the many forms it can take, as well as, some helpful tools for where and how to treat these symptoms. If you believe you or someone you know may be suffering from depression, please speak with a physician, a therapist, or other healthcare provider about obtaining the right treatment. Here's to wishing you Good Mental Health!
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