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This article was co-written by Rebecca Ward, LMFT, SEP, PCC, MA. Rebecca A. Ward is the founder of the Iris Institute, a San Francisco, California-based business that uses body knowledge to teach individuals and groups self-regulation skills using a variety of methods. formulas, including her own Original Blueprint® method. Ms. Ward specializes in stress, anxiety, depression and trauma treatment, along with executive training. She is a Marriage and Family Therapist (LMFT), a Somatic Experiencing® (SEP) Practitioner and a Certified Career Coach by the International Federation of Coaches (ICF). Rebecca holds a master’s degree in clinical mental health counseling from Marymount University and a master’s degree in organizational leadership from George Washington University.
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Depression can be short-term if it lasts just a few weeks, or long-term if it goes on for years. Emotions such as sadness, loneliness or despair that we experience from time to time like when you lose something or when there are difficulties in life are normal. But sometimes those normal feelings of depression can turn into depression, an illness that shouldn’t be taken lightly. If left untreated, depression can go on for months or years, even being life-threatening.
Steps
Consider thoughts and feelings
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Pay attention to your emotions and moods. Depression is a disease that makes it difficult for the brain to control emotions. Everyone feels sad at times, but people with depression often experience certain emotions or a mixture of emotions. If you have these feelings, or if because of them you have difficulty with daily activities, it is important to seek help. Some of the emotions that you may experience when you are depressed include: [1] X Source of Research[2] X Source of Research
- Sadness . Are you often moody or depressed?
- Empty or numb . Do you feel like you have no feelings or find it difficult to feel anything?
- Desperate . Have you ever felt like “letting go,” or couldn’t imagine that things would get better? Have you become more pessimistic since you suspected depression? [3] X Research Sources
- Torment. How often do you feel “guilty” over something very small or for no reason at all? Do those feelings haunt you making it difficult for you to concentrate or enjoy life?
- Feeling worthless . Do you feel like you have little value in yourself?
- Irritated . Do you ever get angry with people or get caught up in arguments for no good reason? Temperament is also an example of mood swings, which can sometimes be caused by depression, especially in men and teenagers. [4] X Research Sources
- Lack of energy . Do you often feel tired, can’t concentrate or have trouble performing routine tasks, and tend to avoid active activities? [5] X Research Sources
- Hesitating . Do you have a hard time deciding on something no matter how small? Do you feel overwhelmed and hopeless when trying to make a decision?
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Note feelings of wanting to withdraw or distance yourself from friends and loved ones. People with depression often stop seeing friends or lose interest in other activities they once enjoyed. [6] X Source of Research It is because they want to isolate themselves or withdraw from their daily activities. Be aware of your feelings of wanting to withdraw or distance yourself from others and think about how your social life and daily activities have changed over the past few months or a year.
- List the activities that you regularly participated in before you started feeling depressed and how often you participated in each of those activities. Over the next few weeks, record each time you participate in one of those activities and notice if your activity levels drop dramatically.
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Discover suicidal thoughts. If you ever have thoughts of self-harm, even suicidal, seek medical attention right away. Call emergency services, such as 911 if you are in the US. In Vietnam, call 18001567, the hotline of the Vietnam Psychological Crisis Prevention Center. Some signs of suicidal tendencies include: [7] X Trusted Source HelpGuide Go to source
- Fantasizing about self-harm or suicide.
- Donate supplies and/or arrange all chores.
- Goodbye everyone.
- Feeling bogged down or hopeless.
- Say or think things like, “Maybe I’d rather die,” or “People would be happier without me.”
- Feelings of despair and sadness suddenly turned into happiness and serenity.
Notice the change in behavior
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Note the change in eating habits. Sudden weight gain or loss can be a sign of a number of health problems, but even if the cause isn’t depression, it’s still a good idea to consult your doctor. If you notice a marked increase or decrease in appetite, be sure to let your doctor know. This could be a symptom of depression or a sign of an underlying problem. [8] X Research Sources
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Watch out for dangerous behavior. You may view your risky behaviors as a symptom. This is especially true for men with depression. If you have recently started to resort to drugs and/or alcohol, engage in unsafe sex, drive recklessly, or play dangerous sports, those actions could be signs of depression. [9] X Trusted Source HelpGuide Go to Source
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Think about whether you cry often or cry easily. Heavy crying with other symptoms can be a sign of depression, especially if you don’t know why you’re crying. [10] X Research Source Take note of how often and why you cry.
- For example, if you find yourself crying for no reason or over trivial things like spilling a glass of water or missing the bus, that’s a clear sign that you may be depressed. Don’t forget to tell your doctor about this symptom.
- Rapid tears or frequent crying is a common symptom of depression in adolescents. [11] X Trusted Source HelpGuide Go to source
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Think back to if you’ve ever had unexplained aches and pains. If you have frequent headaches or other unexplained aches and pains, this is another good reason to see your doctor. Maybe the aches and pains are caused by an illness, or it could be due to depression.
- Physical pain is one of the most common and often overlooked signs of depression in men. If you’re a man and often experience back pain, headaches, stomach problems, erectile dysfunction or any other physical symptoms, be sure to tell your doctor. [12] X Trusted Source HelpGuide Go to source
- Older people often complain of physical problems rather than mental and emotional problems, so depression often goes undetected for a long time. Be aware of any physical changes, the death of friends, and the loss of independence. These factors can cause depression.
- You should also look out for symptoms such as trouble sleeping or sleeping too much.
Find the cause of depression
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Consider possible causes and risk factors for depression. Depression is a complex disorder, and there is no simple test that doctors can run to determine if you have depression. However, there are still many tools available to help therapists diagnose depression, which include multiple-choice questions that you will answer. Certain experiences can also put you at risk for depression, and sharing this information can help your doctor or therapist make a diagnosis. Some possible causes and risk factors for depression may include: [13] X Research Source
- Emotional trauma and grief. Abuse or violent experiences can cause depression, whether recent or long-term. Grief over the death of a friend or a traumatic event can turn into real depression.
- Stressful events. Sudden change, even positive changes like getting married or starting a new job, can be the culprit. Longer-term stress, from caring for a sick person to dealing with a bad divorce, are also common causes.
- Health status. Chronic pain, thyroid disease, and many other conditions can cause depression, especially if you’re struggling with a long-term illness.
- Drugs and other substances. Read the side effects information on the labels of all medications you are taking. Avoid alcohol and other stimulants to see if symptoms improve; Depressed people often abuse stimulants, making the situation worse.
- Problems in the relationship . If you are having trouble in one or more personal relationships, this could put you at risk for depression.
- Family history of depression . If you have a family member struggling with depression, you are also at a higher risk of developing depression.
- Loneliness, isolation, or lack of social support . If you don’t have a support system and are alone most of the time, this may also put you at risk for depression.
- Financial stress . If you’re reeling from debt or just struggling with your monthly expenses, you’re also at risk for depression. [14] X Trusted Source HelpGuide Go to source
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Think about whether you have postpartum depression. If you just had a baby, think about when the depression started. New mothers often experience mood swings, irritability, and other symptoms, which can range from mild to severe. If depression develops after you give birth or at some point within a few months, you may have postpartum depression. [15] X Trusted Source HelpGuide Go to Source
- Most women who have just had a baby will have symptoms of postpartum depression within a few days and will recover on their own. This phenomenon is probably due to hormonal changes and postpartum stress.
- If you have suicidal thoughts or depression that keeps you from caring for your baby, or if symptoms persist for more than a week or two, talk to your doctor right away.
- Postpartum psychosis is a rare condition that can occur within two weeks of giving birth. If symptoms of depression are severe and are accompanied by extreme mood swings, thoughts of harming the baby, or hallucinations, see your doctor immediately.
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Note whether your depression is related to fall or winter. If your symptoms appear when the days are shorter and darker, you may have seasonal affective disorder due to too little sunlight. You should exercise outdoors during sunny periods to see if your condition improves, or ask your doctor about artificial light treatments. [16] X Trusted Source HelpGuide Go to Source
- Not all cases of transient depression are seasonal affective disorder. Many people experience episodes of depression every few weeks, months, or years.
- If you feel especially euphoric and euphoric during non-depressive times, talk to your doctor, as you may have bipolar disorder.
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Don’t assume you’re not depressed, even though all of the above might not apply to you. Many episodes of depression are primarily biological or hormonal, or due to a difficult-to-identify cause. However, this does not mean that the problem is less serious or does not require treatment. Depression is really an illness, it’s not something to be ashamed of when you think you have no reason to be upset.
- Tell yourself that if you act quickly to get help, your condition will quickly improve.
Find ways to treat depression
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Call for help. The first step towards treatment is to find people who can help you. Feelings of weakness are part of the disorder and not the reality, and isolation will further foster this feeling. Friends and family can help by listening to you, encouraging you to take action, and supporting you during your worst moments. [17] X Trusted Source HelpGuide Go to source
- If you find it too difficult to stay active or leave the house, let your friends know that you are depressed and encourage them to continue to invite you to participate in activities that you enjoy, even if it is not. you are always interested.
- Speaking up for people’s help is an expression of strength, not weakness.
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Receive diagnosis. Seeing your doctor is a very important step if you suspect you have depression. Many illnesses can have symptoms similar to depression and should be ruled out by a doctor first. [18] X Trusted Source HelpGuide Go to Source Remember that you can always get a second or even third opinion from other doctors, especially if you don’t feel the doctor is listening you or do not focus on the aspects that you consider most important.
- Your doctor may also refer you to a therapist or psychiatrist.
- The doctor does not have to prescribe medication. If you think there’s a specific cause for your depression, your doctor can help you come up with an action plan or make lifestyle changes.
- If your depression lasts only a few weeks and is gradually replaced by “high” episodes of reckless euphoria, talk to your doctor about bipolar disorder before getting your prescription. doctor.
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Get therapy or counseling. There are many types of therapists and counselors that can help you through your recovery time. You might even consider looking into group therapy or a support group. You should ask your primary care physician for a referral.
- For example, you may find depression support groups helpful to you, or alcohol or drug addiction support groups helpful if you have resorted to these stimulants as a solution. countermeasures.
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Take antidepressants. Once you’ve been diagnosed and taken steps to combat your depression, ask your doctor if you should take medication. Your doctor may prescribe an antidepressant, even if they think your main problem is an anxiety disorder, because it can be effective for anxiety disorders as well as depression. [19] X Research Source
- Wait for the medicine to take effect. If you see no change after a few weeks of taking the medicine, or if the side effects are unbearable, ask your doctor to prescribe another medicine for you.
- Remember that medication is not a long-term solution. Medicines can help relieve your symptoms, but you also need to find other forms of treatment to see noticeable improvement, such as psychotherapy. [20] X Trusted Source HelpGuide Go to Source
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Treat the cause. Eliminating the underlying cause is an effective way to treat depression, but it’s best to do this with the help of a therapist.
- If there are times of grief, talk to friends, family, and a counselor. Seek advice to get through treatment. You can also buy books that teach you how to deal with this mood.
- If you’ve been through a major change recently, you should try to figure out which changes are bothering you. If you move to a city where you don’t know anyone, get out and explore, find things that interest you, join a special interest group or pursue a hobby. new that you can share with others. You might also consider volunteering, as the act of helping others will make you feel better about yourself. If you thought you’d enjoy the change but now don’t know why you’re upset, talk to a counselor.
- If you suspect your depression is related to your menstrual cycle or menopause, you should see a women’s health professional, such as a gynecologist.
- Seek advice from your doctor, counselor or special support group if you have a chronic medical condition or substance abuse problem.
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Cultivate good relationships . Stay close to your friends and keep in touch with them often. Reaching out to friends and family when you need someone to talk to is especially important. Just sharing your feelings with someone can make you feel better too. [21] X Trusted Source HelpGuide Go to Source
- If you want to make new friends, try joining a club with like-minded people, even a group you’ve never thought of before. Regular meetups like weekly dance nights or book clubs can help make it easier to get into the habit of getting active.
- If your shy nature makes you shy about talking to strangers when you first meet them at events, a smile and friendly eye contact may be enough to help you strike up a conversation. Find a smaller group or a group that you feel more comfortable with if you feel anxious.
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Make some lifestyle changes . Regular and adequate sleep, regular exercise, and a healthy diet are all important factors for reducing stress and promoting a healthy emotional state. Consider meditation, massage, or other relaxation techniques.
- Use a support network. Get exercise advice from the experts at the gym and swap relaxation techniques, including meditation. You can also search for these topics online, or ask a friend or family member to help you create a schedule and stick to it.
- Exercise is an especially helpful activity to include in your schedule, as it causes your brain to release endorphins, which make you feel happy.
- Alcohol may temporarily relieve your anxiety, but it will make the situation worse in the long run. Drinking too much alcohol can cause some symptoms of depression. Too much alcohol in the body will reduce the level of serotonin in the brain, a chemical that makes you more excited. [22] X Research Source
Advice
- Understand that improvement will have to happen gradually “in small steps”. Don’t expect to make progress immediately after you recognize your problem, but you should look at each small success and progress along the way.
- Depression is no small matter. This is a real disease and needs to be treated. While it is not a physical illness, this does not mean that you can overcome depression by willpower alone. Find treatment.
- Call the hotline if you do not wish to be identified, but remember that it is better to speak to someone privately to seek medical treatment or help.
Warning
- If you suspect a friend of yours is suicidal, don’t hesitate to talk to them directly.
- If you are contemplating suicide or seriously harming yourself, call the national suicide prevention hotline 1-800-273-8255 (in the US). In Vietnam, you can call the hotline of the Vietnam Psychological Crisis Prevention Center on 18001567 [23] X Trusted Source National Suicide Prevention Lifeline Go to the source Someone will be available to help you 24 hours every day, without a day off. Remember that suicide is very serious, so don’t hesitate to seek help for yourself or someone else.
- When you are depressed, some people may try to brush off your symptoms. If they don’t listen or seem unsympathetic, find friends who can understand you, or you can find ways to join a support group to deal with depression. Some people are incapable of dealing with the emotions of others.
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This article was co-written by Rebecca Ward, LMFT, SEP, PCC, MA. Rebecca A. Ward is the founder of the Iris Institute, a San Francisco, California-based business that uses body knowledge to teach individuals and groups self-regulation skills using a variety of methods. formulas, including her own Original Blueprint® method. Ms. Ward specializes in stress, anxiety, depression and trauma treatment, along with executive training. She is a Marriage and Family Therapist (LMFT), a Somatic Experiencing® (SEP) Practitioner and a Certified Career Coach by the International Federation of Coaches (ICF). Rebecca holds a master’s degree in clinical mental health counseling from Marymount University and a master’s degree in organizational leadership from George Washington University.
There are 15 references cited in this article that you can view at the bottom of the page.
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Depression can be short-term if it lasts just a few weeks, or long-term if it goes on for years. Emotions such as sadness, loneliness or despair that we experience from time to time like when you lose something or when there are difficulties in life are normal. But sometimes those normal feelings of depression can turn into depression, an illness that shouldn’t be taken lightly. If left untreated, depression can go on for months or years, even being life-threatening.
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