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Dealing with depression
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Everyone has or will experience feeling depressed in their
lifetime. It is expected that at one time or another, you
may feel sad or overwhelmed due to challenges in your life
or, seemingly for no apparent reason at all. At times,these
feelings of sadness can become intense and prolonged to such
an extent that daily functioning can become difficult.
Part of dealing with depression is the ability to spot the
Symptoms of depression, these include: inability to gain pleasure-
even from activities that use to feel good, feeling worthless
or guilty, isolation from people, fatigue, irritability, indecisiveness,
poor concentration, and a change in sleeping and eating habits.
In some cases, feelings can become so overwhelming that thoughts
of hurting yourself or ending your life may appear to be the
only option.
Why does someone become depressed? Common reasons (especially
for college students) are: loss of a significant relationship,
leaving home, academic difficulties, parental conflict, or
future concerns (What am I going to do when I graduate? What
do I want from life? etc.), just to name a few. Other environmental
and biochemical factors may also play a role in the causation
of depression.
Dealing with depression
What should I do if I feel depressed? The first thing to
remember is that almost everyone feels depressed at one time
or another. Take time to assess why you are feeling the way
you are feeling. In many cases, feeling down is an expected
and appropriate reaction to a stressor or situation; however,
when these feelings last for an extensive period of time,
or significantly interfere with your ability to function,
it might be wise to make efforts to change your situation.
Some ideas to try are:
- Build structure into your day. Set small daily goals and
stick to them.
- Put pleasure and fun into each day. Treat yourself to
something that you will enjoy and that will require you
to expend some energy.
- Keep active -- exercise, swim, jog, play tennis, etc.
- Get plenty of rest and sleep, but do not over do it.
- Eat balanced nutritious meals. Cut down on the junk foods.
- Allow yourself to experience your feelings. If you need
to cry, do so. If you are angry, find a safe way to express
that anger a little at a time.
- Keep a journal, write out how you are feeling and what
you are thinking. It's a nice way to experience the feelings
as opposed to keeping them inside.
- Challenge any negative self talk or messages that you
may be giving yourself. Stick with what you know is true,
is real, and is observable, rather that jumping to conclusions
or making assumptions. Do not focus on the negative.
- Develop a support system of positive people-anyone who
will be supportive, encouraging, and uplifting.
How can I help someone else who may be depressed?
The most important thing to remember as you help someone
with depression is to remain supportive. Blaming the depression
on the person, trying to "make them snap out of it"
and other confrontational techniques can backfire and make
the situation worse. It is important first to let the person
know that you are concerned about her or him, want to help
and are willing to be a resource. The way that you help may
range from just listening to recommending that the person
contact a mental health care provider for assistance.
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