Understanding
and coping with depression| "I Feel so alone, I never see my friends now, I guess they have dropped me. How would anyone like me? There is no point in making any effort it doesn't pay off ..." I just hate myself". | "I feel like crying all the time, I am so tried and can't get interested in anything. In fact I just don't even get started with the jobs I should be doing, I can't even do basis things that seem so easy to other people ..." |
If you are depressed, you may have had similar thoughts yourself. Depression is a very common problem and many people feel low or down in the dumps at times. This is often because of life stresses such as bereavement, money or housing problems or difficulties in relationships, but for some people the problem become much worse and normal life itself becomes difficult. At this point you may feel that nothing can be done to help. But there are things that you can do which will make a difference and there is also help available from other places if the depression does not seem to be getting any better.
What is Depression?
Depression is a very common problem, six or seven out of ten adults will at some time experience symptoms of depression serious enough to affect their life. In its mildest forms depression does not stop you from leading a normal life at its most severe it is life threatening with thoughts of death and suicide.
These are some of the signs or symptoms that you may experience if you are depressed
Emotions or feelings
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Thoughts
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Physical or bodily signs
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How it effects your life
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Of course not everyone who is depressed has all of these symptoms. It is usual to feel some of these things from time to time, especially if you have recently suffered a loss and in particular if someone close has died. Depression is a normal reaction to loss or distressing events and will resolve with time. It can also help to talk over these feelings with somebody who cares. If the feelings are very strong all the time, however and there are no obvious reasons for them then a `clinical depression` may have developed. This is the time to actively help yourself and/or seek help from others.
Causes of Depression
- No one single cause for depression has been found, usually there is more than one reason and this differs from person to person, but sometimes it can happen without any obvious reason.
- As we have already, mentioned distressing events can lead to feeling depressed and at times this may turn into a more serious depression from which it is difficult to emerge. Circumstances can play a part. So, being alone, having to live on a very low income, physical illness and unemployment can all contribute. Sometimes several different factors cause depression. At times, even events that you might think of as good and positive, such as getting married, or starting a new job can be stressful enough to cause depression.
- Having a baby can also lead to a post natal depression for one in ten women. Different people will react to depression in different ways and although some may be sad and withdrawn, some show their distress in other ways, such as heavy drinking or irritability.
- One in ten people who have a severe depression may also have periods where they are excited with uncontrolled behaviour. This is known as manic depression, it tends to run in families and affects equal numbers of men and women.
- Some people seem to be more vulnerable than others in becoming depressed. This may be because of body make up (including body chemistry) or because of early life experiences and family influences. Some people may be more inclined to "look on the black side" of life in general, and this may make them more likely to develop a depression.
How to Help Yourself
Even if you have a doctor or mental health worker involved in your treatment there are things you can do to help yourself in overcoming depression.
- Do something active
- In particular physical activity is very helpful. Walk, run, cycle, skip; anything which begins to increase your activity can help to improve how your feel. Plan 15 or 20 minutes daily or every other day to being with. This can actually begin to make you feel less tired.
- Find something to interest yourself and spend some time on it. Plan to focus on things you usually enjoy and build some time into each day for these activities. Some people find that creative activities such as painting, writing poetry or playing music that helps them to express their feelings, can help them to feel better.
- Make a small start on tasks that you may have been avoiding, break big tasks down into smaller stages and tackle these one by one. For example, there might be jobs in the house or the garden that really need to be done, but you have been putting off doing them. If that is the case begin on day one by tackling just one small area. This way, by not taking on too much you are more likely to achieve your goal and that will make you feel good.
- Talk to others
- Try and tell those close to you how you are feeling. They may be able to listen and help you to think things through. Having a cry can help to relieve tension and let things move on. You may be surprised to find those you talk to have felt depressed themselves at some time and can understand how you feel.
- Look after yourself
- Resist the temptation to cope with your depression by drinking alcohol or turning to other drugs. This may give some immediate relief but quite soon makes further health and psychological problems for you to cope with.
- Eat well, a good diet can help to keep you in good health so recovery is easier.
- Try and `treat` yourself to things you normally enjoy.
- Challenging Negative
Thinking
- Don't allow `pessimistic` `black` thoughts to go
unchallenged. It is very usual when experiencing
depression to think and expect the worst of
yourself, your life and the future. Don't just
accept these thoughts try to:
- identify when your mood is very low;
- jot down the unpleasant thoughts you are having of that time;
- try and counter these thoughts by writing down arguments against them these will be more balanced and less `black`. Imagine what you would say to a friend if he had such negative thoughts about himself.
- Try and keep a diary of things you have enjoyed or achieved during the week this can help you to concentrate on the good things rather than the bad things in your life.
- Don't allow `pessimistic` `black` thoughts to go
unchallenged. It is very usual when experiencing
depression to think and expect the worst of
yourself, your life and the future. Don't just
accept these thoughts try to:
Treatment
- Most people are treated for depression by their family doctor. The doctor may suggest a talking treatment or antidepressant tablets or both.
- The doctor may refer you to a mental health worker. This could be a specialist doctor called a psychiatrist, or it may be to a counsellor, community psychiatric nurse, psychologist or other mental health worker.
- The talking treatments are usually counselling or therapy. These will help you understand your own difficulties and begin to work out ways of overcoming depression. Cognitive therapy is seen to be very useful in helping people to overcome negative thinking and difficulties in getting on with life. These therapies will take a little time to begin to help you but have been proven to have good results.
- Antidepressants are sometimes prescribed by your family doctor or psychiatrist. They have been shown to be helpful for many people suffering from depression. Antidepressants work on the chemicals in the brain to make you feel less depressed. They are not addictive and once you begin to feel better, usually after quite a few months, you can plan, with your doctor, to stop taking them. This should not cause you any difficulty and your doctor will gradually adjust and reduce the dose. When you begin a course of antidepressants it is important to remember that they do not work immediately. It will take 2-4 weeks before they take effect and you need to keep taking them regularly to feel the benefit. They can have some side effects at first but these are usually quite mild and will generally wear off as treatment continues. Your doctor or pharmacist will advise you about this. Although people often start to feel better within 2-4 weeks of taking antidepressants it is important to keep taking them for as long as your doctor advises. This helps stop the depression coming back. If you are taking antidepressants it is important to consult your doctor before taking any other tablets, drugs or alcohol.
Where to Find Help
If you think you may be depressed, your GP is the best person to talk to in the first instance. They will have information about local services which may be able to help.
The following people will also have information about these services.
The following organisation and help lines may also be useful
- Association For Post Natal Illness - 25 Jordon Place, Fulham, London, SW6 1BE. Tel: 0171-3860868.
- CRUSE Bereavement Line - help line for bereaved people and those caring for bereaved people. Tel: 0181-3327227.
- Mind Northern - 158 Durham Road, Gateshead, Tyne and Wear NE8 4EL. Tel: 0191-4900109.
- National Debt Line - help for anyone in debt or concerned they may fall into debt. Tel: 0645-500511 (local call rate).
- Relate
- Samaritans - Linkline (local rate) Tel: 0345-909090. Confidential support for anyone in a crisis.
Some useful books which you may like to buy or borrow from your local library
- Ivy Blackburn (1987). Coping with Depression. Chambers.
- David Burns (1980). Feeling Good. New American Library. New York.
- Kathy Naime and Gerrilyn Smith (1994). Dealing with Depression. The Womans Press.
- Dorothy Rowe (1993). Depression: The Way Out Of Your Prison. Routledge.