What is depression? We're all subject to occasional bouts of the "blues." But, if you find yourself feeling
sad or irritable most of the time, and have two or more of the following, you might have a mood disorder ("clinical depression")
and could benefit from psychotherapy:
* more easily fatigued than in the past
* more trouble making decisions than before
* loss
of interest in people and/or activities
* lowered self regard
* feeling hopeless
* sleeping too much or sleeplessness
* eating too much
or loss of appetite
* excessive and unreasonable feelings of guilt
* thoughts about suicide
Self-help tips for managing depression:
1.
Get regular, vigorous and sustained exercise (20-30 minutes, most days of the week) to affect your body chemistry and how you feel.
2.
Take advantage of opportunities to get together with people and get your mind off yourself. Ruminating about your situation
encourages more depression.
3. Learn how to assert your needs without aggression. Not getting needs met,
or damaging relationships by being aggressive, often fuels depression.
4. Take action to accomplish goals, even
if you don't "feel" like it. "Motivation" often only comes after taking the first few steps. Accomplishment generates
good feelings and changes your brain chemistry, which can alleviate depression.
5. Don't drink alcohol when your depressed. After
about a half hour, alcohol depresses mood. And, people who drink to relieve depression often become both depressed and alcoholic.
Is
medication always needed? Medication has helped millions. However, it has been demonstrated that the most effective approach
to alleviating depression (and/or anxiety) is medication combined with psychotherapy. Many of my clients begin therapy while
on medication and taper off during the later phase. Many find relief without ever taking medication at all. Everyone is
different.