How to Deal with Depression

Step 1

1

Look for the signs of depression. If you haven’t already sought help for your depression, it’s vital that you do so and don’t try to go through this alone. There are many common symptoms associated with depression. If you identify with one or more of those listed below, seek advice from your doctor. Signs of depression include:

An inability to function normally in everyday life.

Feelings of loneliness and losing relationships with friends.

Inability to enjoy activities you once loved, such as reading, playing video games, drawing, etc.

Lethargy, fatigue, and the feeling that doing things takes a lot of your energy.

Persistent sadness, including fits of crying either uncontrollably or being set off easily, feelings of anxiety or emptiness.

Feeling blue, sad, and down consistently over a period of at least two weeks.

Feelings of worthlessness, self-blame and a lack of self esteem.

Sleeping a large more or less than usual, or experiencing insomnia.

Unusual weight gain or loss, overeating, or appetite loss.

Finding thinking or concentrating difficult, “foggy” thinking, inability to make clear decisions or forgetfulness.

Pessimism, or feeling a sense that life is hopeless, pointless and futile. This may even lead to a feeling of numbness.

Body pains, cramps, digestive problems, headaches, and other aches that don’t go away with medication or treatment. These may appear “for no reason”.

Being irritable or restless a great deal of the time.

Suicidal thoughts, thoughts about dying, or attempts at suicide.

Step 2

2

Have your doctor explore possible medical causes behind your depression. Some depression results from, or is a side effect of, medical conditions or treatment for other medical conditions. In some cases, medical conditions can mimic depression.

It’s important for your doctor to identify any physical causes for depression that require specific treatments or to eliminate other reasons for your condition. Common medical conditions that might trigger depression include:

Vitamin or mineral deficiencies, especially for people on restrictive diets. B vitamins are associated with depression,

although it’s unclear whether lower levels of B vitamins (especially B12) cause or are caused by depression.

In addition, much new research has come to light on Vitamin D being a powerful mental health regulator.

Either way, if you know your vitamin and mineral input isn’t optimal, fixing it is an important first step.

Thyroid problems, hormonal imbalances (including pre-menstrual), or disease.

Medications. The side effects of some medications include depression. Read the warning labels and talk with your doctor about any concerns you might have.

Co-existing illnesses. Depression often accompanies anxiety disorders (for example, post-traumatic distress disorder, OCD, social phobia, etc.), alcohol and substance abuse, heart disease, stroke, cancer, HIV/AIDS, diabetes, and Parkinson’s disease.[10]

These diseases may precede, cause, or be a consequence of depression.

Medical conditions that are specific to women, including postpartum depression (the “baby blues”), premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD).[11]

Step 3

3

Research depression to get a full understanding. Learn what you can about depression. Supplementing your knowledge about your condition will enable you to overcome it. Knowledge is an important way to reassure yourself that depression is real, that it is a concern to be treated with seriousness, and that there are many ways to defeat it. A wider understanding of depression will help to allay some of your fears and worries. It will also give you many tools to try for yourself.

Visit your local library and borrow books about depression, anxiety, and happiness. Look in the psychology, self-help, therapy, and medical sections. For youth, ask about books specifically written for teenagers and children. You can also look at online auctions or book sites for affordable books about depression.

Visit trusted online resources that have articles and other resources the help you understand more about depression. Government and national institutes set up for mental health treatment are reliable sources of information. For example, in Australia, check out the Beyond Blue National Depression Initiative;[12]

in New Zealand, check out the New Zealand Government’s Depression site;[13]

in Canada, check out the Government’s site on Depression;[14]

in the USA, check out the CDC or the NIMH[15]

. There are many other good resources available online. Just be sure to verify their trustworthiness.

Helping recovery from depression through reading is referred to as “bibliotherapy.” If you’re motivated enough to take this path of recovery, it can be very beneficial. This method seems to be well-suited to people who always turn to research as a way of answering anything they’re experiencing in life.[16]

Use your deeper knowledge to educate others around you as to what you’re going through. It can help to fend off awkward or unsympathetic comments if you can share the bigger picture and facts about depression.

Step 4

4

Try talk therapy. One of the most helpful solutions for your depression is meeting with a mental health therapist for psychotherapy. There are a range of psychotherapy treatment options, and each therapist will have his/her own unique style. You will have the best chance of being successful in therapy if you feel comfortable with your therapist. Consult with a number of providers before you select one to work with. Three of the most effective evidence-based therapeutic approaches for depression include:[17]

Cognitive behavioral therapy involves the therapist and the patient working together to point out, challenge, and change negative thought patterns. It has been proven to be just as or more effective as an acute treatment (treatment for severe, but not chronic, depression) than antidepressant medications, and even offers those who receive it protection against relapse.[18]

Dialectical behavior therapy, a form of CBT, targets unhealthy or disruptive behaviors and teaches the skills necessary to become more adaptive to stressful situations in the future. This form of therapy is useful for treatment-resistant depression.[19]

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Interpersonal psychotherapy is a time-limited empirically-researched treatment for mood disorders that focuses on how the symptoms of depression affect an individual’s interpersonal relationships. Interpersonal therapy is most effective with mild to moderate forms of depression.[20]

Step 5

5

Consider taking prescription medication. Many doctors will prescribe medication. Ask questions about the medication you’re taking, including duration and side effects. Be sure to report back to your doctor on anything you notice doesn’t feel right or if you’re experiencing side effects. You may need to have a change of dosage or switch to a different medication.[21]

If you don’t want to take anti-depressants, make this clear to your doctor. Do your research beforehand to discuss alternative options because you will need to convince your doctor that you have the ability to actively work on your depressive thinking patterns without the aid of medication.[22]

If you don’t wish to take prescription medication, you may want to look into alternatives to antidepressants. St John’s wort is a popular non-prescription herbal remedy for mild depression that contains the active ingredient Hypericum perforatum. St John’s wort should not be taken with other antidepressant medication, because it may lead to serotonin syndrome. Some effects of serotonin syndrome include shivering, confusion, seizures, and/or high fever. It can be fatal if left untreated; if you think you may be experiencing serotonin syndrome, call your doctor or visit a hospital immediately.