Understanding and Treating Depression

Depression is an issue that many people deal with over the course of their lives.  It is often experienced in times of stress or hardship and can range from mild to severe.  It is a disturbance in mood characterized by varying degrees of sadness, disappointment, loneliness, hopelessness, self-doubt, guilt, and shame.  In severe cases, depression can last for months or even years requiring help from a professional or medical intervention to recover.

Depression is actually more common than you might think.  Many people experience depressive symptoms throughout the year which can be triggered by a variety of sources including disappointment, traffic tickets, feeling overwhelmed, relationship issues, stress at home or work, discontentment, and many other sources.  In the Seattle area where lack of sunlight many people are affected by Seasonal Affective Disorder, which has depression like symptoms.  Symptoms for these low-level depressions are typically short lived but can still be disturbing and frequent enough to warrant seeking help.

While most people can recover from less severe depressive symptoms more severe cases of depression often require professional intervention and have more intense and last for a longer lasting symptoms. Daily activities often become impaired and while individuals are often able to cope with them they do so with great effort and exhaustion.  After some time, major depressions can deteriorate a person’s mood and ability to function to a point of severe sadness or hopelessness causing a person to sleep extended hours, isolate or to contemplate or act on suicidal thoughts.

Symptoms of Depression

Depression may affect one’s life in any of the following ways:

Crying spells or, at the other extreme, lack of emotional responsiveness.

• Feelings of helplessness and hopelessness. A bleak outlook on life –nothing will ever get better and there’s nothing you can do to improve your situation, “I would rather be dead.”
• Loss of interest in daily activities. No interest in former hobbies, pastimes, social activities, or sex, lost ability to feel joy and pleasure.
• Appetite or weight changes. Significant weight loss or weight gain — a change of more than 5% of body weight in a month.
• Sleep changes. Either insomnia, especially waking in the early hours of the morning, or oversleeping.
• Irritability or restlessness. Feeling agitated, restless, or on edge. Your tolerance level is low; everything and everyone gets on your nerves.
• Loss of energy. Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
• Self-loathing. Strong feelings of worthlessness or guilt. Harsh criticism for perceived faults and mistakes.
• Concentration problems. Trouble focusing, making decisions, or remembering things.
• Unexplained aches and pains. An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain.

Depression and suicide

Depression is a major risk factor for suicide. The deep despair and hopelessness that goes along with depression can make suicide feel like the only way to escape the pain. Thoughts of death or suicide are a serious symptom of depression, so take any suicidal talk or behavior seriously. Suicidal talk is a cry for help and not just a warning sign.

Warning signs of suicide include:

• Talking about killing or harming one’s self
• Talk about wanting to go away or disappear
• Making statements like “Everyone would be better off without me.”
• Expressing strong feelings of hopelessness or being trapped
• Always talking or thinking about death
• Losing interest in things one used to care about
• Reckless behavior (e.g. death wish, excessive speeding or other overtly dangerous activities)
• Calling or visiting people to say goodbye
• Giving away valued possessions and tying up loose ends
• A sudden switch from being extremely depressed to acting calm and happy. The greatest risk of this is actually when a person starts anti-depression medications and regains enough energy to put into action their suicidal thoughts.

If you think a friend or family member is considering suicide, express your concern and seek professional help immediately. Talking openly about suicidal thoughts and feelings can save a life.

Causes of Depression

Depression can be the result of unhappy, tragic, or simply disappointing events like failing a test or not having something go your way.  It can also be the result of unresolved issues of abuse in any form, even abuse that might have been written off as “no big deal.”  If the source of depression is readily apparent and the person is aware of it one will typically seek help and resolve their issues more quickly (even in stronger depressions) than when a person doesn’t understand the source of their depression.  Cases of depression that have “unknown” sources tend to be wrought with shame, anger, avoidance, and hurt beyond what a person thinks is “acceptable” or “reasonable.”  This creates a sense of loss of control and may add to the actual feelings and intensity of the depression.

Any number of stressors may be involved in depression. These can include personality, environmental, or biomedical factors. Shortages or chemical imbalances in the brain may play a significant role in some cases of depression and while some are born predisposed to but others can be caused by years of negative thinking, illness, infections, head trauma, certain drugs including alcohol or prescriptions, improper diet, nutrition, and avoided feelings.  Generally speaking, depression may be viewed as a withdrawal from stress.  Identifying and understanding the underlying causes of such stress is a necessary step in gaining freedom from depression.

Helping Yourself

Take a step back from your feelings for a quick and honest look.  Have you noticed any changes in mood or the intensity of negative feelings? Being honest with yourself about these things might help you identify possible sources of depression or stress.  What is troubling you in that particular moment that you noticed an increase in stress or down feelings?  Could it be a particular relationship, financial responsibilities, or a memory from the past?  Do you notice feelings of being disconnected or overwhelmed?  It is likely you need a break but sometimes it never seems like there is a break long enough.  If possible find a friend or someone you trust to discuss the issue with.  Even mild depression should be dealt with as soon as possible so that they don’t grow into anything larger. You might also try to:

• Take a break!  Changing your normal routine if you don’t feel like it;
• Exercise to work off tension and get your blood flowing to help with relaxation, digestion and improve your ability to sleep
• Avoid known stressors if possible;
• Avoid making over committing yourself (especially in the Holidays!) Even too many fun things can cause undue stress.
• See a physician or contact a professional counselor is symptoms persist or get worse.

Helping a Depressed Friend

Since severely depressed individuals tend to isolate and be very lethargic, self-ruminating, and possibly suicidal, a concerned friend can provide a valuable and possibly life-saving service. Talking honestly with the individual regarding your concern for his or her well-being will often bring the problems out into the open.

As you talk with your friend, the American College Health Association advises the following:

• Do not try to “cheer up” the individual.
• Do not criticize or shame, as feelings of depression cannot be helped.
• Do not sympathize and claim that you feel the same way as he or she does.
• Try not to get angry with the depressed individual.

Your primary objective is to let the person know you are concerned and willing to help.

If feelings of depression appear to turn to thoughts of suicide, urge the individual 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.

When Professional Help is Necessary

Depression is treatable and needless suffering of those who experience it can be alleviated. A mental health professional should be consulted when an individual experiences any of the following circumstances:

• Can’t sleep or you sleep too much,
• Have a hard time concentrating or staying present,
• Find that previously easy tasks are now difficult,
• Feel hopeless and helpless,
• Can’t control your negative thoughts and no matter what you do,
• Have lost your appetite or you frequently overeat,
• Are much more irritable and short-tempered than usual,
• Have thoughts that life is not worth living (Seek help immediately if this is the case).

Depression varies from person to person, but there are some common signs and symptoms. It’s important to remember that these symptoms can be part of normal life lows.  The more symptoms you have, the stronger they are, and the longer they’ve lasted—the more likely it is that you’re dealing with depression that needs professional intervention. When these symptoms start negatively affecting relationships or getting in the way of daily life routines it is time to seek help.

Feel free to contact us at Seattle Christian Counseling by visiting our Therapist Directory page or calling us at (206) 388-3929 if you would like further assistance.  We can help you decide if counseling is right for you and help you connect with a qualified professional Christian Counselor to start your journey out of depression and into a joy-filled life.