Depression is a disturbance in mood characterized by feelings of sadness, loneliness, worthlessness, hopelessness, and guilt. Most people occasionally feel depressed or “blue.” These feelings are usually brief in duration and have minimal effects on everyday activities.

Some people experience these feelings at a deeper, more pervasive, more lasting level. For, some, daily activities may become more difficult, but the individual can still cope. For others, the feelings of hopelessness may become so intense that they experience extreme fluctuations in mood or a desire for complete withdrawal from daily routine. At times the depression may become so severe that suicide may seem the only solution.

Symptoms of Depression

Changes in Feelings and/or Perceptions

• Persistent sad, anxious, or empty mood
• Feelings of hopelessness, helplessness, or worthlessness
• Frequent crying spells or, at the other extreme, lack of appropriate emotional responsiveness
• Recurrent thoughts of suicide or death
• Exaggerated sense of guilt or self-blame
• Inability to find pleasure in anything
• Loss of sexual desire
• Loss of warm feelings toward family or friends

Changes in Behavior and Attitudes

• Irritability, complaints about matters previously taken in stride
• Dissatisfaction with life in general
• Neglect of responsibilities and/or appearance
• Lack of interest in previously pleasurable activities and withdrawal from others
• Impaired memory, inability to concentrate, indecisiveness, confusion
• Reduced ability to cope on a daily basis

Physical Complaints

• Decreased appetite, often with undesired weight loss, or compulsive eating, often with undesired weight gain
• Chronic fatigue and lack of energy
• Insomnia, early mourning wakefulness, or excessive sleeping
• Unexplained headaches, backaches, or similar complaints
• Digestive problems such as stomach pain, nausea, indigestion, and/or change in bowel habits

Causes of Depression

Many different stressors may contribute to depression. These may include personality, environmental, or biochemical factors. Chemical imbalance in the brain plays a significant role in depression for some individuals. In such cases, medication may be necessary.

A number of other factors may contribute to long term or short-term situational depression. These may include the death of a family member or friend, any loss of a relationship, change in financial status, health problems, loss of self-esteem, or changes which cause an in breakup of a relationship, a person may be more able to understand and cope with it. Family and friends are also more likely to be understanding and supportive.

It however the depression is longstanding or there is no readily identifiable source, neither the depressed individual nor family and friends may understand. It is necessary to identify and understand the underlying causes or stressors in order to work through the depression.

Helping Yourself

When you experience changes in mood or the intensity of negative feelings it is helpful to identify possible sources of stress or depression. Examinee your feelings in relation to situations which may be troubling you. This may include relationships with family or friends, financial responsibilities, academic or job responsibilities, etc. You might also:

• Exercise to work off tension, improve digestion, and help you relax
• Interrupt negative, self-defeating thoughts and replace them with more positive thoughts
• Reframe the way you think about certain topics rather than dwelling only on the negative.
• Don’t expect perfection of yourself or others. No one is perfect.
• Talk with people who offer alternative options and help you problem-solve, not those who help you wallow in self-pity or rescue you.
• Learn progressive relaxation, meditation, or biofeedback.
• Learn to be assertive rather than passive or aggressive.
• Clarity and prioritize your values.

Helping a Depressed Friend

A concerned friend can provide a valuable service to a depressed person.

• Sometimes it is helpful just to have someone listen while he/she ventilates.
• Don’t feel you have to “solve” their problem, rather help her/him find ways of coping.
• Don’t try to “cheer up” the individual. This may give the message that the feelings of depression are not okay.
• Don’t sympathize and claim that you feel the same way.
• Try not to get angry with the depressed person.
• Encourage the person to use some of techniques listed above to help him/herself.

If the person’s feelings of depression are too intense or long lasting or, if they seem to turn to thoughts of suicide, urge the person to seek professional help. If the person resists such a suggestion and you feel that suicide is likely, seek professional help yourself so you will know how to best handle the situation and so you will not have to deal with this crisis alone.

When to Seek Professional Help

Depression is treatable and a person need not suffer alone. A mental health professional or physician should be consulted when:

• Pain or problems outweigh pleasures much of the time;
• Symptoms are so severe and persistent that day-to-day functioning is impaired;
• Stress seems so overwhelming that suicide seems to be a viable option.

When Depressed, It Helps to:

• Exercise
• Be assertive
• Talk with someone who can help you problem-solve.
• Focus on the positive.
• Interrupt negative thoughts.
• Learn and practice relaxation techniques.