Depression
How To Help Yourself
There are many people suffering from depression disorders who fail to recognize the symptoms and sometimes it takes being informed by a trusted friend or family member that you are exhibiting the signs of depression. Additionally, many of those suffering depression do not seek professional psychotherapy help whether die to embarrassment, the perceived notion they cannot realistically help or the idea they cannot afford a professional.
However, one of the first steps in getting over depression is the recognition of the symptoms of depression and understanding that a problem may exist. For minor situational based depression, that is depression caused by a major life changing situation, you can learn how to help yourself through this brief period.
Depression can make person feel worthless and helpless and sometimes exhausted which they often attribute to overwork or stress. They often feel worthless and added together can increase negativity about themselves. What is important is to realize that there negative emotions are not real and do not accurately define the reality of the situation. As treatment progresses, whether self-help treatment or professional care, the negative emotions will fade.
First, you must set realistic goals of things you want to accomplish. If your goals are too lofty, more than likely you will fail to meet them, adding to your frustration and the feeling of inadequacy. Break your goals down into manageable piece that you know you can achieve to help build your self-confidence and, resultantly, your self esteem. Remember that the best way to eat an elephant is one bite at a time, and set your goals and desired time frame to meet them within reason.
Try to be with other people when possible and share your burden of depression. A close friend or family member can do wonders for your recovery, provided they know how you feel. They may even be able to offer support and give an objective opinion concerning certain situations in which you feel inadequate. They can also offer advice on whether your goals are too high to realistically reach them and may be able to offer advice on how best to go about succeeding.
Become active, perhaps in small steps, in activities you enjoyed prior to the onset of depression. If you are thinking about starting an exercise program, however it may be wise to consult a doctor to determine your fitness and ability to do this without additional risks. If you have never exercised in the past and have lived a sedentary life, starting out slow and easy is probably a healthier way to begin.
Do not expect depression to suddenly disappear. Most of the time it will take time to get over whatever even caused the depression. Do not make any life-changing decisions such as getting married or divorced while depressed. Since you are viewing situations in a negative aspect, the decisions will be based on those negative emotions instead on being based on facts. It Is not advisable to move or change jobs while depressed as those type of decisions may only serve to exacerbate your depression.
Medication Vs. Therapy For Depression
There are no hard and fast rules governing the treatment of people suffering from depression. The type of depression, the severity of depression and how long the person has experienced depression all play a role in determining the treatment regimen for depression.
Typically, depression is treated in three phases, although the lines between the phases are often blurred, they start with the acute phase, the continuation phase and the maintenance phase. The first step, which is the hardest for any person suffering from depression, involves asking for help. Many do not accept that depression is an illness, which requires treatment and when they exhibit the symptoms the refrain from telling their doctor. Asking for help, to them, is admitting they have a mental illness and they do not want to do that.
The acute phase usually requires two to three months of treatment, although there is no deadline and be less or considerably more, is to relieve symptoms, usually through supportive counseling. By listening to everything that makes you feel depressed and offering encouragement and understanding so you can realize some of the things you may be depressed about are simply a part of life and nothing about which to worry. During this phase, depending on the severity of your depression, medication may be prescribed to help alleviate some of your feelings.
The continuation phase, which can last from four to six months, involves you and your doctor working to strengthen your understanding of the things that make you feel depressed. Additionally, adjustments to any medication may be necessary based on your doctor’s observations and your feelings of depression.
The maintenance phase is to help keep you from back into depression. In many circumstances on-going treatment is necessary, especially if you have experienced relapses in the past and exhibit factors that your doctor determines to be a risk for additional recurrences.
When choosing a therapist for your treatment, first make sure they are licensed by the state in which he or she is practicing. While psychotherapy is unsettling at times, you and your doctor should be able to build a mutual trust and understanding for the need to maintain ethical boundaries. A psychotherapist should do more than make you feel good about yourself, especially in the beginning. The need for encouragement and support is paramount for your future mental well-being, but your therapist should be able to offer a plan for alleviating your feelings of depression.
Some physical ailments treated by your medical doctor may cause depression, your doctor and therapist should communicate often concerning the medication you are on as well as your progress in therapy for depression. Communication is important if the reasons for your depression are drug-related or if some of the symptoms of medical illnesses you exhibit are related to your depression.
Since depression can manifest itself in medical ways such as pain, weight gain or loss and an increase or decrease in blood pressure, it is important the two each communicate your progress while under the other’s care.
What To Do If You Suspect Someone You Know Is Suffering With Depression
Unless you are a licensed psychotherapist or medical doctor, if you suspect someone is suffering from depression, the best course of action is to encourage him or her to seek professional help. Do not expect an immediate positive reaction since many people with depression do not realize, or will not accept, they are depressed.
You can offer emotional support by offering understanding and patience when the individual seems to be acting unreasonable or irrationally. Encouragement is always welcome as is genuine acts of affection. Do not put them down when they express feelings, rather point out what the reality of a given situation may be and offer them additional encouragement.
Invite your depressed friend for walks, maybe trips to the movies or to places you know they enjoy going. When they refuse, do not give up. Using gentle persuasion may eventually get them finally to agree. Since most people suffering depression typically feel like a failure, or have a sense of helplessness and have no hope, making too many demands on them may increase their feelings of being a failure.
Try to get them involved in things they used to find happiness is such as sporting events, hobbies and religious events. Again, do not press them to get into too much too fast. Above all else, never accuse someone you suspect of being depressed of faking an illness or of just being lazy to get out of doing things. Additionally, and equally important, never ignore talk of suicide of other self-mutilating acts.
Oftentimes depressed individuals need help in getting the help they need. Gentle encouragement to persuade him or her to seek professional help if the depression is so severe that talking with family and friends is not helping. Encouraging the depressed person to seek additional help may be successful if you offer to go with them the first time. Usually a person with depression needs diversion to take their mind off whatever is causing the depression and equally important is their desire to not be alone.
You should also discourage them from make life-changing decisions while depressed. Getting married or divorced, or leaving a job are decisions that should not be made unless they receive input from an objective friend or family member. Additionally, do not expect a person suffering from depression to simply snap out of it. Healing depression takes time and the right treatment from a professional. Expecting the depression to miraculously go away is not going to help you or the depressed person.
If you are successful in convincing the depressed person to seek treatment offer encouragement and your company when they are involved in the sessions. They may be too embarrassed to have you present, and the doctor may warn against it, but simply accompanying them to the doctor’s office will usually be all the encouragement they need to realize you are there for them during their time of need.
By being a true friend to a depressed person, they may lose some of the feelings of being worthless and realize that at least one other person thinks they are pretty special.
Is Depression Curable? Treatment Options For Depression
Just about everyone is touched by depression in some way, by either suffering depression or knowing someone who suffers from depression. There different types of depression with different causes and, while they is no quick remedy for depression, it is curable through the right treatment options for depression.
Bipolar depression is present in some people and manifests itself in extreme highs and periods of extreme depression. It also offers a variety of symptoms not typically seen in other types of depression. Usually, bipolar depression is treated with medication to help the person get their bipolar life back in order.
Adjustment disorder, with depression, as the name implies usually accompanies a major life change, such as the loss of a loved one, or loss of a job. Usually this type of depression is short-term and people suffering from it can benefit by cognitive therapy and supportive counseling.
Dysthymic Disorder is referred to for people, who have suffered depression for two years or more. While symptoms may not be severe enough to be considered severe depression, they are resistant to treatments. People suffering Dysthymic Disorder often suffer period of major depression through the period. Psychotherapy and medications are often used in its treatment. Unspecified depression is a term used by researchers attempting to find a cause and treatment for a person recently diagnosed as being depressed. Not wanting to typify a person into a depression classification, and typically used to describe people with moderate depression who have not been suffering long enough to be diagnosed with Dysthymic Disorder.
Major depression, the most serious type based on the number of people diagnosed with it and the symptoms and severity of their depression. While some suffering major depression experience numerous hospitalizations and exhibit suicidal tendencies, not everyone suffering from major depression has experienced these symptoms.
Initially, supportive counseling may be used to begin treatment, and in some cases medication may be necessary to help the person through the depression. However, in most cases significant life changes will be necessary to help them get through major depression. Unfortunately, many counselors fail to move beyond the supportive counseling stage and while the sessions may appear to help, without internal and external changes being made, the depression will never go away.
Some of the external changes that may need attention, which also could be a major cause of the depression, include stress management, time management and problem solving ability, which are needed to help maintain healthy relationships.
However, in trying to develop these functions, self-assessment and self-evaluation are also needed to the person understand that the external changes need to be made. The depressed person must also confirm what expectations they have for themselves and what changes need to be made to realize those expectations.
Psychotherapy and, in some cases, medication can help a person to accept the responsibility of making changes. Getting over depression is not like going to the doctor for medication for a cold. It generally requires a long period of time for the depression to go away.
Talking With Your Doctor About Depression: What To Ask
When you visit your doctor and feel you may have signs of depression, it is important to remember that your medical care provider will most often examine the physical symptoms of depression and overlook the psychological symptoms. To have a better opportunity for an accurate diagnosis of depression, a visit to a psychotherapist may be necessary.
However, before making an appointment there are some pointed questions you can ask your doctor to help lead to an appropriate diagnosis. Oftentimes, however your doctor may look for physical ailments before recommending additional scrutiny.
You may want to mention to your doctor if you have been experiencing mood swings, or if you feel unhappy and irritated most of the time. There may be medical reasons behind such symptoms, but physical or psychological, moods swings are an area to be explored professionally. You may also query your physician if you have lost all interest in certain activities you used to enjoy.
Changes in appetite, eating more or eating less is another sign of depression as is having no energy and being tired all the time. Ask you doctor if this is really a sign of depression or of a physical illness. Many times blood tests can rule out the physical medical problems and point the doctor towards the possibility that depression may be playing a role in your problems.
Sometimes people suffering from depression feel nervous and cannot seem to sit still, feeling the need to be doing something all the time or they have problems making decisions. Lack of concentration is a sign of some physical problems as well as depression, so it would be good to consult your physician abut these feelings.
Feelings of worthlessness or feeling guilt about things you have no control over are other signs of stress, and of course if you have thoughts of committing suicide, have planned suicide or have tried to commit suicide, you can skip the part of going to the doctor and immediately seek the help of a professional psychotherapist.
Medical experts estimate that only 34 percent of those suffering from depression seek help for it and of those seeking help only about one-third actually receive the help they need. It is possible that those with depression are not asking the right questions of their doctor in order to receive an accurate diagnosis, but it is also possible the doctor is not asking the right questions, as well.
If someone in your family was ever diagnosed with depression or another type of mental illness, how was it treated is something doctors may want to know to better understand not just your medical history, but also your psychological history. Whether you feel satisfied with your life and are you happy most of the time may offer indications of depression.
Drinking alcohol or using drugs such as marijuana or heroin may be another sign of depression if you use the drugs to feel better about yourself and your life. The bottom line is if self-diagnosis gives you any indication that you may be suffering from depression, it will pay to ask your doctor if additional help is needed.
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