|
Understanding Depression
Everyone feels sad from time to time. It's
only natural. Most people go through blue days or normal periods
of feeling down, especially after they experience a loss. But what
specialists call clinical depression is different from just being "down
in the dumps." The main difference is that the sad or empty
mood does not go away after a couple of weeks – and everyday
activities like eating, sleeping, socializing, or working can be
affected.
Estimates indicate that perhaps one in five
adults in the general population experiences a depressive disorder
(e.g., major depression, bipolar disorder, dysthymia, post-partum
depression, or seasonal affective disorder) at some point in their
lives. In any given year, over one in 20 people will have a depressive
episode. For each person suffering directly from depression, three
or four times that number (relatives, friends, associates) will
also be affected to some degree. It is impossible to obtain exact
figures because so many people try to live with this condition
without looking for help. Recent studies strongly suggest that
this condition is on the rise, especially among single women, women
in poverty, single men, and adolescents. National tragedies or
natural disasters can also generate depressive symptoms for large
parts of a population.
A depressive disorder can change a person's
moods, thoughts, and feelings. Without appropriate treatment, this
condition can go on for a very long time-weeks, months, or years.
Even among those suffering from depression, most do not know they
have a treatable condition. Most blame themselves or may be blamed
by others. This leads to the alienation of family and friends who,
if they knew of the illness, would likely offer support and help
find effective treatment. Although this is one of our most devastating
emotional disorders, treatment can bring relief to over eighty
percent of those who experience depression.
Several causes of depression have been identified.
For example, the illness has been seen to run in families, suggesting
that some people may have a genetic predisposition to depression,
which may show itself particularly during times of stress. However,
it is important to note that just because you have a family member
with depression, you are not necessarily going to suffer from this
condition yourself.
Sometimes a major change in a person's life patterns can trigger
a depressive episode. These changes may be due to serious illness,
a period of financial difficulties, stressful relationships, or
a severe loss (such as the death of a loved one, divorce, or the
loss of a job). Researchers find that people who are easily overwhelmed
by stressful events, tend to worry, have low self-esteem, and see
the world in a pessimistic way are more prone to depression than
other people.
Types of Depressive Disorder
Not all depressions are alike. The nature
of one's depression depends on the cause and on each person's individual
adaptation to this disorder. Here are several generally recognized
forms of depression.
Major Depression
A major depression is different from a state
of normal sadness. People who experience depression describe it
as agonizing pain that cannot be shaken and seems to have no end
in sight. They feel trapped and often talk about having a dark
empty pit in their chest or stomach that cannot be filled. Some
depressed people contemplate suicide. Virtually all people with
depression complain about reduced energy, reduced concentration,
and the inability to complete projects. About eighty percent of
depressed people say they have trouble sleeping, with frequent
nighttime awakening during which they worry about their problems.
Many people with depression oversleep during the daytime. Many
people with this disorder report that they have had either an increase
or a decrease in their appetite, sometimes accompanied by weight
gain or loss. About fifty percent of people with depression say
that their symptoms are worse in the morning and that they feel
a bit better by evening. Half of all people with depression report
only one severe episode within their lifetimes, but the remainder
may have this happen twice, or repeatedly, during their lives.
Here are some symptoms of major depression –
• Diminished ability to enjoy oneself
• Loss of energy and interest
• Difficulty concentrating; slowed or fuzzy thinking; indecision
• Magnified feelings of hopelessness, sadness, or anxiety
• Decreased or increased sleep and/or appetite
• Feelings of worthlessness or inappropriate guilt
• Recurring thoughts of death
Dysthymia
Another common form of depressive disorder
is called dysthymia. This involves
having chronic, long-lasting symptoms of depression, which are
not disabling, but prevent a person from functioning at top capacity
or from feeling good. Women experience dysthymia about twice as
often as men, and it is also found in those who lack a relationship
and in those who are young or with few resources (such as a low
income or few social contacts). The primary symptoms of dysthymia
(which means "bad humored")
include a depressed mood, a feeling of being down in the dumps,
and a lack of interest in usual activities for at least two years.
People with dysthymia can experience any of the symptoms of major
depression, but usually not to the severe degree that may be found
in a full-blown depression. Dysthymic people, though, are vulnerable
to moving into a major depression during times of stress or crisis.
Dysthymia often leads to a life without much pleasure, and many
people with this condition feel that it is simply a part of their
personality so that they never seek treatment.
Symptoms of dysthymia include –
• Poor appetite or overeating
• Insomnia (lack of sleep) or hypersomnia (oversleeping)
• Low self-esteem
• Poor concentration or difficulty making decisions
• Feelings of hopelessness
• Fatigue or low energy
Bipolar Disorder
A third type of depressive disorder
is bipolar disorder or manic-depressive illness. This
disorder, which is much less common than major depression, is
characterized by a pattern of cycling between periods of depression
and elation. These cycles, or "mood swings," can be
rapid, but most often occur gradually over time. When in the
depressed part of the cycle, the person can experience any of
the symptoms of depression. When the person moves into the manic
or elated phase, however, he or she can experience irritability,
severe insomnia, inappropriate social behavior (like going on
spending sprees), talking rapidly with disconnected thoughts,
increased energy, poor judgment, and increased sexual desire.
There is strong evidence that bipolar disorder is largely an inherited
condition, and many people with this disorder respond well to medication.
Some symptoms of bipolar disorder are –
• High energy with a decreased need for sleep
• Extreme irritability
• Rapid and unpredictable mood changes
• An exaggerated belief in one's abilities
• Impulsive actions with damaging consequences (e.g., charging
up credit cards, sudden love affairs, etc.).
Two other forms of depression –
Post-Partum Depression is linked to hormonal changes following
the birth of a child. This can be a serious form of depression,
sometimes with psychotic features, but most sufferers respond well
to treatment.
Seasonal Affective Disorder or SAD is
found among those who are sensitive to the shorter days of winter,
especially those who live at northern latitudes. Many people
with SAD respond to daily exposure to full-spectrum lighting.
A depressive disorder is a serious
condition which affects virtually every aspect of a person's
everyday life experiences. It
is not a sign of personal weakness, although many depressed people
feel guilty about not being stronger and tend to blame themselves.
It is not possible just to "pull
yourself up by the bootstraps" in
order to get better. The sufferer should find the help of a trained
professional. A depression is a time for introspection and reflection,
a time to discover what has gone wrong and what can be made better.
A trained professional can help the person with depression begin
to see things in a more positive light.
Many people respond to psychotherapy alone
in their treatment for depression. Others are helped by a combination
of therapy and an antidepressant medication. Medications can facilitate
the healing process. People also benefit by acquiring the life
tools that are learned in psychotherapy. Recent studies have indicated
that medication alone without psychotherapy doesn't work in the
long run as well as psychotherapy alone or psychotherapy used in
conjunction with medication.
What is most encouraging about this devastating condition is that
so many people do get better when they find the appropriate treatment!
Things You Can Do to Deal with Depression
| 1 |
Give
yourself permission to feel depressed. Don't expect too
much from yourself, since this will only lead to feelings
of failure – and this in turn perpetuates the depressive
pattern. Don't fight the depression so hard. Giving in
to it may alleviate the depressed feelings. (However, if
you have suicidal thoughts, you are advised never to give
in to these – and to consult a professional immediately.) |
| 2 |
Try
not to set difficult goals for yourself or to take on more
responsibilities than you can realistically handle. Break
large tasks into smaller ones. Set priorities and take
things one at a time. Learn to comfort yourself when you
feel depressed. |
| 3 |
Realize
that you may have negative thoughts – and that they
are a symptom of the depression. One thing you may focus
on in therapy is turning negative thoughts into positive
ones. |
| 4 |
Postpone
important life decisions until your depression is brought
under control. If you must make major decisions, consult
others who can be trusted and can take an objective view
of the situation. |
| 5 |
It
is important during a depression to avoid the use of alcohol
or drugs. While you may feel a temporary "high," this
can lead to a dangerous pattern of highs and lows which
can ultimately create a negative spiral that is very difficult
to get out of. |
| 6 |
Try
to spend as much time as you can around other people. While
this may seem impossible, it is better than being alone.
It is important not to overdo it, however. Feeling better
takes time. |
| 7 |
Recognize
that there are certain times of the day when you feel better.
Use these times to your advantage. |
| 8 |
While
it may seem impossible, try to get some exercise. Pumping
up your heart for even half an hour every other day does
wonders for your mood, and you can do this by taking a
walk. Don't blame yourself, though, if you cannot accomplish
as much as you think you should. |
| 9 |
Treat
yourself, everyday if possible, to some activity that makes
you feel better. Take a walk in a park or enjoy a bubble
bath. Read an interesting article, listen to some music
you like, or attend a social or religious function. |
|
A Depression Checklist
If you check at least half of the following items, you may benefit
from a consultation with a trained professional who can help you
in working through a depression.
____ It is hard for me to concentrate on reading or watching TV.
____ My future seems hopeless.
____ I do things slowly.
____ Pleasure and joy have gone out of my life.
____ I feel sad, blue and unhappy.
____ I have lost interest in things that used to be important
to me.
____ I have difficulty making decisions.
____ I feel that I am guilty and deserve to be punished.
____ It takes a great effort to do even simple things.
____ I feel fatigued.
____ I have had thoughts about hurting myself.
____ My sleep is disturbed – too
little, too much, or broken sleep.
____ Without trying to diet, I have lost (or gained) weight.
____ I feel depressed even when good things happen.
____ I have negative thoughts much of the time.
Working
Resources is a Leadership Consulting, Training and Executive Coaching
Firm Helping Companies Assess, Select, Coach and Retain Emotionally
Intelligent People; Emotional Intelligence-Based Interviewing and
Selection; Multi-Rater 360-Degree Feedback; Career Coaching; Change
Management; Corporate Culture Surveys and Executive Coaching.
Dr. Maynard Brusman
Consulting Psychologist and Executive Coach
Trusted Advisor to Senior Leadership Teams
Subscribe to Working Resources FREE E-mail Newsletter.
E-mail:mbrusman@workingresources.com . Type Subscribe Newsletter.
Voice: 415-546-1252 Web:www.workingresources.com
E-mail This Article to a Collegue...
Return
to Personal Effectiveness Articles Index
|
