Managing Depression in San Francisco
By Michael G. Quirke M.F.T.
Depression has been referred to as “the common cold of the mental health field”. In fact, it is one of the most frequently reported emotional symptoms. Research indicates that more than 20 percent of Americans will have some form of depression in their lifetime. Over 1 in 20 Americans have a depressive episode every year, and women are almost twice as likely as men to experience a depressive episode throughout their lives. Fortunately, there are many highly effective treatments available today that alleviate much of the suffering that is caused by depressive symptoms. If you think that you may be depressed, it is important to have an accurate diagnosis made. A medical doctor can rule out any physiological conditions that may be affecting your mood, and a licensed mental health practitioner can both diagnose and treat depression. Some of the more common indicators of depression are:
- depressed mood most of the day, nearly every day. In children & adolescents, this may be characterized as an irritable mood.
- decreased interest or pleasure in all, or almost all, activities
- significant weight loss when not dieting or weight gain (e.g., a change of more than 5% of body weight in a month), or decrease or increase in appetite nearly every day.
- insomnia or hypersomnia
- fatigue or loss of energy
- feelings of worthlessness or excessive or inappropriate guilt
- diminished ability to think or concentrate, or indecisiveness
- recurrent thoughts of death (not just fear of dying), recurrent suicidal ideation without a specific plan, or a suicide attempt or a specific plan for committing suicide.
Here are some tips to help you in your recovery… remember, depression doesn’t often just go away on its own.
Get and give support!
Even though you may feel reluctant to confide in others, speak up. Finding people that you can talk with openly with is a basic human need. A licensed therapist can help you recognize and change personal patterns that may be contributing to your depression. Friends, volunteer projects, community organizations all probably need your help too. Along with getting some quality attention for yourself, it’s often helpful to get out there and give it to others.
Get exercise!
Even if it’s the last thing that you feel like doing, move your body. Take a brisk walk for twenty minutes. Find a buddy and commit to exercising and you’ll be less likely to just skip it. Pay for a class and you’ll be more likely to prioritize exercise into your life.
Get outside!
Resist the temptation to sit inside. Remember, the television can be your worst enemy. It’s likely that you will feel much better if you can go outdoors and have some fun.
Get your feelings out!
Sometimes we lose track of how we feel. Depression can feel like a heavy blanket. Many people find that if they lift that blanket, there are other feelings underneath. Sadness, anxiety, fear, loneliness, anger and other common feelings can all be associated with depression. Keeping a diary can help you to discover what might be going on underneath your depression.
Don’t believe everything you think!
Learning to take a step back and evaluate your thoughts can be a huge boon. Every day we have thousand of thoughts rattling through our heads. Some thoughts intensify our emotional reactions, and some help us cope. Not all of our thoughts are worth having or believing. If you find yourself having negative, undermining thoughts, question them.