Depression is a word that gets used quite a lot.  In fact, according to the Black Dog Institute, around 16% of Australians suffer from depression every year[i].  But often, what people are feeling is just normal sadness, which although it can feel overwhelming, will pass.  So how do you tell the difference?  And what should you do if you feel you might be suffering from depression?

 

Sadness is an emotion

It is healthy for humans to feel a wide range of emotions, both positive and negative.  In fact, according to The Greater Good Science Centre at Berkeley, allowing yourself to experience a wide range of emotions – including sadness and anger – can be a predictor of greater emotional health and overall happiness.[ii]

Sadness usually passes without intervention, more often than not it has an identifiable cause, and whilst it may last for some time, you can usually still feel some moments of lightness.

All that said, sadness can be a difficult emotion to work through, so don’t hesitate to talk to a therapist if your feelings of sadness are overwhelming you.

 

Depression is more than an emotion

Depression brings with it emotional, mental and physical symptoms, which can be clearly identified by a doctor or mental health professional.  Symptoms include:

• Constant feeling of sadness
• Feeling teary or anxious
• Sleep disturbances – either sleeping too much, or not enough
• Appetite disturbances – either not eating at all, or eating too much
• Feeling worthless or guilty
• Irritability or anger
• Fatigue – no matter how much sleep you get
• Poor concentration and lack of motivation
• Negative and critical thoughts
• Lack of interest in things you used to enjoy
• Headaches or body aches with no medical cause
• Thoughts of death or suicide ideation

If you have been experiencing some of these symptoms for more than two weeks, it is possible you are suffering depression.[iii]  If so, it would be worthwhile to make some time to seek help from a medical professional such as your GP.

 

What can cause Depression?

Anyone can experience depression.  Sometimes you can identify a cause, but sometimes it is just the way your brain responds.  You can suffer from depression if there is a family history.  Other causes could be:

• Biochemical factors (brain chemistry)
• Trauma – particularly in early childhood
• Low self esteem
• A difficult life event like divorce or the loss of a loved one
• A history of substance abuse
• Illness or injury, such as the onset of a chronic or life threatening disease, or the loss of a limb
• Relationship issues, work pressure or bullying
• Lack of family/community support system
• Pregnancy and Childbirth – particularly if it has been a traumatic birth or postpartum period

If you have suffered depression before, it is likely you will experience it again.

 

What Can I do?

These days there is a great deal of support and many resources you can tap into which can help you manage your depression.  The first and most important step is to seek professional help as soon as you are able.  This can sometimes seem like a huge task if you are suffering depression, so consider enlisting the help of a friend or loved one to get you started.

You might like to visit your GP and ask for a mental health assessment.  Once that is done they will be able to recommend a course of action.

Medication – your GP may recommend medication, or refer you to a psychiatrist who may decide to do so.  If you are depressed, or clinically depressed, medications can help stabilise your mood as you start therapy.

Therapy – there are a range of therapies that are designed to assist you in working through the issues and contributing factors surrounding your depression, and provide you with tools to cope with the symptoms.  Some approaches a therapist is likely to use include Cognitive Behavioural Therapy, Interpersonal Therapy and Psychodynamic Therapy.

 

Self Care

When you are depressed it is often difficult to see how there is anything that will make a difference to how you feel.  Anything and everything can feel like an impossible task.  But there are some simple things that will help to lift the burden if you can persevere.  Again, it can help to enlist the support of a loved one or trusted friend in trying to achieve these small changes in your lifestyle:

• Set a regular sleep routine. If you have been sleeping too much, set an alarm to limit how long you spend in bed and start to begin new routines
• Get some exercise. It doesn’t need to be a heavy workout, just a regular walk in the fresh air and sunshine can help
• Eat healthy – avoid alcohol, cigarettes, caffeine, and too much sugar. A diet with lots of healthy protein and leafy veggies will help improve your physical health and frame of mind
• Practice yoga, meditation and mindfulness techniques
• Schedule time for a regular massage as this stimulates endorphins which support your mood
• Try and connect – either with loved ones or good friends, or with something you used to enjoy doing. Getting a companion animal can be worthwhile if you are an animal lover

The key here is to stick with it.  Improving your frame of mind may take some time, but as your mood begins to lift it will get easier, and you will know what works for you in the future.

 

If you think you may be suffering from depression, or your sadness feels overwhelming, please get in touch for a chat on 0490 697 289 or contact me here.

[i] https://www.blackdoginstitute.org.au/resources-support/depression/

[ii] https://greatergood.berkeley.edu/article/item/variety_is_the_spice_of_emotional_life

[iii] https://www.blackdoginstitute.org.au/resources-support/depression/signs/