Depression: recognizing the signs, how to cope, and where to find help
Depression can make it tough to enjoy life, especially when feelings of despair and hopelessness always persist.
Some notable symptoms include depressed mood (feeling sad, irritable, empty) or a loss of pleasure or interest in activities, for most of the day, nearly every day, for at least two weeks. Several other symptoms are also present, which may include poor concentration, feelings of excessive guilt or low self-worth, hopelessness about the future, thoughts about dying or suicide, disrupted sleep, changes in appetite or weight, and feeling especially tired or low in energy.
In some contexts, people may express their mood changes more readily in the form of bodily symptoms (ie. pain, fatigue, weakness). Yet, these physical symptoms are not due to another medical condition.
During a depressive episode, a person may experience significant difficulty in personal, family, social, educational, occupational, and/or other important areas of functioning.
A depressive episode can be categorized as mild, moderate, or severe depending on the number and severity of symptoms, as well as the impact on the individual’s functioning.
Below are some tips to begin self-help for managing symptoms of depression:
Engage in enjoyable activities: Spend time doing something you love each day. Spending time consistently to do things that bring us joy has a compound effect on our overall happiness and quality of life.
Physical activity: Walking and yoga are great ways to boost the “feel good” chemical in our brain and increase mood.
Journaling: Journaling helps to manage our thoughts and feelings and get them off our mind.
Listen to music: Music is another fantastic way to cope with depression. Make a playlist of uplifting songs to listen to when you’re feeling down.
Relax: Relaxation can also help you cope with negative feelings. Take a hot shower, a bath, and watch a movie or TV show. You will be surprised at what some good R&R can do for your mood.
Volunteer: Volunteering is a great way to avoid negative thoughts and help those who may be worse off than you. Serving others is a proven way to build self-esteem and resiliency. Look for volunteer opportunities in your area.
Get enough sleep: Sleep also correlates with your mood. If youre not sleeping well, then you probably feel more depressed and irritable, not to mention tired. Talk to your doctor about your options to help you get a good night's sleep.
***Seeking help and support can seem impossible, but there is hope and assistance out there.
Where to find support:
SAMHSA’s National Helpline
SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental health and/or substance use disorders.
Visit the online treatment locator:
https://findtreatment.samhsa.gov/
Other options to seek help:
Call your doctor and make an appointment.
Call your local County Mental Health clinic.
~Brandi Scott, LMFT
I have been a Licensed Marriage and Family Therapist since 2007. I enjoy working with all ages, but have specialized in children and adolescents with severe emotional disturbances. I enjoy family time, bicycling, and going to the beach. I feel blessed to have the opportunity to help people, as this has always been my passion.