HOW TO DEAL WITH DEPRESSION

Major depression is one of the most debilitating illnesses affecting Americans today. It can affect your ability to function, think, and feel. More specifically, it is a mood problem noted by pervasive sadness, disappointment, and hopelessness. The depressed person usually has difficulty finding pleasure in life, has feelings of intense loneliness, and has limited energy to engage in life activities. Most people have periods when they feel discouraged about their circumstances. However, true depression goes deeper by lasting longer and impacting one’s whole existence.

People dealing with depression often wish for a better day, but have lost hope that it will come. They do not know how to ‘feel’ better. Those suffering from depression may experience extreme mood fluctuations or a desire to withdraw from interactions with others. Frustrated with the inability to snap out of it, they become more discouraged. In some cases, depression can last for extended periods of time – months or even years. One way to deal with depression is to determine the severity of the experience, understand the influences that prompted its onset, and securing treatment options.

What Causes Depression?

Depression can be prompted by a variety of factors. Some episodes of depression are situation-induced. For example, the death of a loved one, the loss of one’s job, or the disappointment of failed efforts to get into graduate school can all initiate an episode of depression. When someone can discern the source of depression, the outlook is more favourable. Specific measures can be incorporated to deal with the pain. However, when no source is clear, the depression may worsen due to lack of treatment.

In addition to situational factors, there are other stresses that prompt depression. Chemical imbalances, personality factors, drug and alcohol use, physical illness, and inadequate dietary practises can influence the onset of depression. Given that so many influences can impact one’s mental health, it is important to monitor one’s lifestyle and health practises

Teenager's Guide to Depression

The teenage years can be tough, and it’s perfectly normal to feel sad or irritable every now and then. But if these feelings don’t go away or become so intense that you can’t handle them, you may be suffering from depression. The good news is that you don’t have to feel this way. Help is available—and you have more power over your mood than you think. There are many things you can do to start feeling better today.

What does teen depression look and feel like?

When you’re depressed, it can feel like no one understands. But depression is far more common in teens than you may think. You are not alone and your depression is not a hopeless case. Even though it can feel like depression will never lift, it eventually will—and with proper treatment and healthy choices, that day can come even sooner.

Signs and symptoms of teen depression

It's hard to put into words how depression feels, and people experience it differently. There are, however, some common problems and symptoms that teens with depression experience.

• You constantly feel irritable, sad, or angry.
• Nothing seems fun anymore, and you just don't see the point of trying.
• You feel bad about yourself—worthless, guilty, or just "wrong" in some way
• You sleep too much or not enough.
• You have frequent, unexplained headaches or other physical problems.
• Anything and everything makes you cry.
• You’ve gained or lost weight without consciously trying to.
• You just can’t concentrate. Your grades may be plummeting because of it.
• You feel helpless and hopeless.
• You’re thinking about death or suicide. (If this is true, talk to someone right away!)

The first step to feeling better: Talk to an adult you trust

Depression is not your fault, and you didn’t do anything to cause it. However, you do have some control over feeling better. The first step is asking for help.

Talking to your parents about depression

It may seem like there’s no way your parents will be able to help, especially if they are always nagging you or getting angry about your behaviour. The truth is, parents hate to see their kids hurting. They may feel frustrated because they don’t understand what is going on with you or know how to help.

If your parents are abusive in any way, or if they have problems of their own that makes it difficult for them to take care of you, find another adult you trust (such as a relative, teacher, counsellor, or coach). This person can either help you approach your parents, or direct you toward the support you need. If you truly don’t have anyone you can talk to, refer to the resources below and at the end of this article. There are many hot lines, services, and support groups that can help.

No matter what, talk to someone, especially if you are having any thoughts of harming yourself or others. Asking for help is the bravest thing you can do, and the first step on your way to feeling better.

The importance of accepting and sharing your feelings

It can be hard to open up about how you’re feeling—especially when you’re feeling depressed, hopeless, ashamed, or worthless. It’s important to remember that many people struggle with feelings like these at one time or another. They don’t mean you’re weak, fundamentally flawed, or no good. Accepting your feelings and opening up about them with someone you trust will help you feel less alone.

No matter what it feels like, people love and care about you, and if you can muster the courage to talk about your depression, it can—and will—be resolved. Some people think that talking about sad feelings will make them worse, but the opposite is almost always true. It is very helpful to share your worries with someone who will listen and care. They don't need to be able to "fix" you; they just need to be good listeners.

Try not to isolate yourself—it makes depression worse

When you’re depressed, you may not feel like seeing anybody or doing anything. Just getting out of bed in the morning can be difficult, but isolating yourself only makes depression worse. Make it a point to stay social, even if that’s the last thing you want to do. As you get out into the world, you may find yourself feeling better.

Spend time with friends who make you feel good—especially those who are active, upbeat, and understanding. Avoid hanging out with those who abuse drugs or alcohol, get you into trouble, or who make you feel insecure.

Cut back on on line time. Think about how you feel after spending hours upon hours playing videos games or checking social media. Not too great, right? Spending too much time on line is not good for your mental health. Even if you’re interacting with friends, it’s no replacement for in-person contact. So be smart about your on line time. There’s a time and place for it–just don’t let it take over your life.

Get involved in activities you enjoy (or used to). Getting involved in extracurricular activities may be the last thing you feel like doing when you’re depressed, but you’ll feel better if you do. Choose something you’ve enjoyed in the past, whether it be a sport, an art, dance or music class, or an after-school club. You might not feel motivated at first, but as you start to participate again, your mood and enthusiasm will begin to lift.

Volunteer. Doing things for others is a powerful antidepressant and happiness booster. Volunteering for a cause you believe in can help you feel reconnected to others and the world, and give you the satisfaction of knowing you’re making a difference.

To boost mood, keep your body healthy

Making healthy lifestyle choices can do wonders for your mood. Things like eating right, getting regular exercise, and being smart about alcohol and drugs have been shown to make a huge difference when it comes to depression.

Get moving! Ever heard of a "runners high"? You actually get a rush of endorphins from exercising, which makes you feel instantly happier. Physical activity can be as effective as medications or therapy for depression, so get involved in sports, ride your bike, or take a dance class. Any activity helps! If you’re not feeling up to much, start with a short daily walk, and build from there.

Be smart about what you eat. An improper diet can make you feel sluggish and tired, which worsens depression symptoms. Junk food and sugary snacks are the worst culprits! They may give you a quick boost, but they'll leave you feeling worse in the long run. Make sure you’re feeding your mind with plenty of fruits, vegetables, and whole grains. Talk to your parents, doctor or school nurse about how to ensure your diet is adequately nutritious.

Avoid alcohol and drugs. You may be tempted to drink or use drugs in an effort to escape from your feelings and get a "mood boost," even if just for a short time. However, substance use can not only make depression worse, but can cause you to become depressed in the first place. Alcohol and drug use can also increase suicidal feelings. In short, drinking and taking drugs will make you feel worse—not better—in the long run. If you’re addicted to alcohol or drugs, seek help. You will need special treatment for your substance problem on top of whatever treatment you’re receiving for your depression.

Ask for help if you're stressed

Stress and worry can take a big toll, even leading to depression. Talk to a teacher or school counsellor if exams or classes seem overwhelming. Likewise, if you have a health concern you feel you can’t talk to your parents about—such as a pregnancy scare or drug problem—seek medical attention at a clinic or see a doctor. A health professional can help you approach your parents (if that is required) and guide you toward appropriate treatment.

If you’re dealing with relationship, friendship, or family problems, talk to an adult you trust. Your school may have a counsellor you can go to for help, or you may want to ask your parents to make an appointment for you to see a therapist.

Tips for helping a depressed friend

Depressed teens typically rely on their friends more than their parents or other adults in their lives, so you may find yourself in the position of being the first—or only—person that they talk to about their feelings. While this might seem like a huge responsibility, there are many things you can do to help.

Get your friend to talk to you. Starting a conversation about depression can be daunting, but you can say something simple: "You seem like you are really down, and not yourself. I really want to help you. Is there anything I can do?"

Know that your friend doesn’t expect you to have the answers. Your friend probably just needs someone to listen and be supportive. By listening and responding in a non-judgemental and reassuring manner, you are helping in a major way.

Encourage your friend to get help. Urge your depressed friend to talk to a parent, teacher, or counsellor. It might be scary for your friend to admit to an authority figure that there is a problem. Having you there might help, so offer to go along for support.

Stick with your friend through the hard times. Depression can make people do and say things that are hurtful or strange. But your friend is going through a very difficult time, so try not to take it personally. Once your friend gets help, he or she will go back to being the person you know and love. In the meantime, make sure you have other friends or family taking care of you. Your feelings are important and need to be respected, too.

Speak up if your friend is suicidal. If your friend is joking or talking about suicide, giving possessions away, or saying goodbye, tell a trusted adult immediately. Your only responsibility at this point is to get your friend help, and get it fast. Even if you promised not to tell, your friend needs your help. It’s better to have a friend who is temporarily angry at you than one who is no longer alive.