Sunday, January 23, 2022

How To Help My Depression

Don't Miss

How To Help Someone With Depression

How To Help My Daughter With Depression

Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.

Verywell / Bailey Mariner

If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database.

If someone you love has depression, you may wonder how you can help. You may even experience a range of difficult feelings of your own, such as worry, disappointment, and anger.

How To Help Someone With Depression And Anxiety

This article was co-authored by Liana Georgoulis, PsyD. Dr. Liana Georgoulis is a Licensed Clinical Psychologist with over 10 years of experience, and is now the Clinical Director at Coast Psychological Services in Los Angeles, California. She received her Doctor of Psychology from Pepperdine University in 2009. Her practice provides cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples.There are 7 references cited in this article, which can be found at the bottom of the page. This article has been viewed 25,009 times.

Depression and anxiety can greatly impact peoples lives and leave them feeling isolated and unable to cope with daily life. Its difficult to see someone you care about struggling with mental health problems and not know how to help. Some of the best help you can offer is by being present in this persons life and showing that you care.

Dealing With The Winter Blues

For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder . SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.

Recommended Reading: Topographic Map Depression

Cognitive Behavioural Therapy For Depression

Cognitive Behavioural Therapy or CBT is considered to be one of the leading psychological treatments for depression. All of our online courses use CBT strategies to help ease symptoms of anxiety and depression. Click below to see if CBT can help you tackle your symptoms to improve the way you feel.

Strategies for Dealing with Depression

Cognitive Strategies

People who are depressed generally have a negative thinking style.

They often think of themselves as worthless and of the world as being a bad or unfair place, and they find it hard to hope that their lives will improve in the future.

When something bad happens, they blame themselves, but when good things happen, they tell themselves they are just lucky.

Furthermore, people with depression are less likely to recognize and appreciate positive events when they happen rather, they tend to be more tuned into the bad things in their lives and brood over those events.

The aim of a cognitive approach is to help people identify and correct their distorted and negatively biased thoughts.

This approach identifies and challenges underlying assumptions and beliefs.

With encouragement to reframe the way they think about life, people are able to recover from failures more effectively and to recognise and take credit for the good things in their lives.

People learn that they have some control over what happens to them. As with behavioural strategies, having these skills reduces relapse and recurrence of depression.

Overcoming Depression: How Psychologists Help With Depressive Disorders

How to Help Someone Struggling With Depression

Depression is extreme sadness or despair that lasts more than days and affects people in different ways. Fortunately, depression is highly treatable.

Overcoming depression: How psychologists help with depressive disorders.

Everyone experiences sadness at times. But depression is something more. Depression is extreme sadness or despair that lasts more than days. It interferes with the activities of daily life and can even cause physical pain. Fortunately, depression is highly treatable.

Depression, also known as major depressive disorder or clinical depression, is one of the most common mental disorders in the United States. In 2014, an estimated 15.7 million adults in the U.S. about 6.7 percent of all U.S. adults had at least one major depressive episode, according to the National Institute of Mental Health .

Also Check: What Is The Phobia Of Clowns Called

The Risk Of Suicide Is Real

What to do in a crisis situation

If you believe your loved one is at an immediate risk for suicide, do NOT leave them alone.

In the U.S., dial 911 or call the National Suicide Prevention Lifeline at 1-800-273-TALK.

In other countries, call your countrys emergency services number or visit IASP to find a suicide prevention helpline.

It may be hard to believe that the person you know and love would ever consider something as drastic as suicide, but a depressed person may not see any other way out. Depression clouds judgment and distorts thinking, causing a normally rational person to believe that death is the only way to end the pain theyre feeling.

Since suicide is a very real danger when someone is depressed, its important to know the warning signs:

  • Talking about suicide, dying, or harming oneself a preoccupation with death
  • Expressing feelings of hopelessness or self-hate
  • Acting in dangerous or self-destructive ways
  • Getting affairs in order and saying goodbye
  • Seeking out pills, weapons, or other lethal objects
  • A sudden sense of calm after depression

If you think a friend or family member might be considering suicide, dont wait, talk to them about your concerns. Many people feel uncomfortable bringing up the topic but it is one of the best things you can do for someone who is thinking about suicide. Talking openly about suicidal thoughts and feelings can save a persons life, so speak up if youre concerned and seek professional help immediately!

Upgrade Your Mind Mood

In my work with clients, I like to teach what I call three different mind moods:

  • unkind mind,
  • kind mind and
  • quiet mind.

Theyre all pretty self-explanatory. But suffice it to say that an unkind mind dishes out negative and critical thoughts. A kind mind is when were thinking positively or kindly toward ourselves and others. And when were in a quiet mind mode, were simply in the present moment and our minds are at peace.

Lets say you become aware that your unkind mind has been running the show. Here you are going about your day and you become aware of thoughts like, why bother, things are hopeless, Ill always be depressed, Ill never be happy or everyone else has more fill in the blank.

Now youre at a crossroad. You can keep recycling and believing the thoughts that your unkind mind is dishing out, or you can make a conscious decision to either upgrade your thought to a kinder one or to quiet your mind by turning your attention to something that is actually factually present in the here and now, otherwise known as reality.

As you gain more awareness of your depressive thoughts and more willingness to upgrade them, you will start to get some breaks in the regularly played unkind mind programs.

Read more: While much societal emphasis is placed on the importance of having a strong, fit, healthy body, less attention is paid to developing healthy emotional muscles. Explore ways to train your emotional fitness.

Recommended Reading: Paranoid Manic Depressive

Dont Minimize Or Compare Their Experience

If your friend talks about their depression, you might want to say things like, I understand, or Weve all been there. But if youve never dealt with depression yourself, this can minimize their feelings.

Depression goes beyond simply feeling sad or low. Sadness usually passes fairly quickly, while depression can linger and affect mood, relationships, work, school, and all other aspects of life for months or even years.

Comparing what theyre going through to someone elses troubles or saying things like, But things could be so much worse, generally doesnt help.

Your friends pain is whats real to them right now and validating that pain is what may help them most.

Say something like, I cant imagine how hard that is to deal with. I know I cant make you feel better, but just remember you arent alone.

Change Harsh Monologues To Compassionate Dialogues

How To Help Someone With Depression… (My Personal Experience)

Its so common for people to be hard on themselves when they are depressed and yet its when were depressed that we most need kindness and compassion.

Imagine how you would speak to a child or a dear friend if they were feeling down. Hopefully, you would communicate with them in a very kind and compassionate way. Healing does not come from harshness. If it did, you would probably feel better by now because Im guessing you have not spent the majority of your time being compassionate and kind towards your depressed emotions.

Sadly, many people with depression spend the majority of their time beating themselves up and then feeling bad about feeling bad, but fortunately, we can turn this pattern around and every moment we get another chance. Healing begins when we meet our emotions with tenderness and empathy. Lets take a brief look at how to do that.

How To Be Kind And Compassionate To Ourselves

If we break down the word depression, we get de-press. Pressing down. So often we are taught to depress or press down our emotions and they end up turning into a big ball of depression. So part of overcoming depression is learning how to identify and express your emotions and receive the compassion you need for them.

You may have unresolved feelings that led to developing depression in the first place, you may have emotions about your depression and you might have feelings as a result of depression. They all need compassion and honoring.

Don’t Miss: Brief Psychotic Disorder Vs Schizophreniform

Emerging Trends In Substance Misuse:

  • MethamphetamineIn 2019, NSDUH data show that approximately 2 million people used methamphetamine in the past year. Approximately 1 million people had a methamphetamine use disorder, which was higher than the percentage in 2016, but similar to the percentages in 2015 and 2018. The National Institute on Drug Abuse reports that overdose death rates involving methamphetamine have quadrupled from 2011 to 2017. Frequent meth use is associated with mood disturbances, hallucinations, and paranoia.
  • CocaineIn 2019, NSDUH data show an estimated 5.5 million people aged 12 or older were past users of cocaine, including about 778,000 users of crack. The CDC reports that overdose deaths involving have increased by one-third from 2016 to 2017. In the short term, cocaine use can result in increased blood pressure, restlessness, and irritability. In the long term, severe medical complications of cocaine use include heart attacks, seizures, and abdominal pain.
  • KratomIn 2019, NSDUH data show that about 825,000 people had used Kratom in the past month. Kratom is a tropical plant that grows naturally in Southeast Asia with leaves that can have psychotropic effects by affecting opioid brain receptors. It is currently unregulated and has risk of abuse and dependence. The National Institute on Drug Abuse reports that health effects of Kratom can include nausea, itching, seizures, and hallucinations.

Resources:

Where Can I Go For Help

If you are unsure of where to go for help, ask your family doctor or health care provider. You can also find resources online including the NIMH website at www.nimh.nih.gov/FindHelp, or check with your insurance carrier to find someone who participates in your plan. Hospital doctors can help in an emergency.

Also Check: Lamictal For Borderline Personality Disorder

What Causes Depression In Men

Depression is one of the most common mental disorders in the U.S. Current research suggests that depression is caused by a combination of risk factors including:

  • Genetic factorsmen with a family history of depression may be more likely to develop it than those whose family members do not have the illness.
  • Environmental Stressfinancial problems, loss of a loved one, a difficult relationship, major life changes, work problems, or any stressful situation may trigger depression in some men.
  • Illnessdepression can occur with other serious medical illnesses, such as diabetes, cancer, heart disease, or Parkinsons disease. Depression can make these conditions worse and vice versa. Sometimes, medications taken for these illnesses may cause side effects that trigger or worsen depression.

Avoid Judgment And Blame

How can i get help for depression

If someone you love is depressed and no longer able to do the activities they used to, including working or helping around the house, you may feel like they are lazy. When you get frustrated, try to remember that someone who is depressed isn’t lazythey’re ill. Everyday activities like cleaning the house, paying bills, or feeding the dog may seem overwhelming, if not impossible, to someone who is depressed.

If your loved one’s responsibilities around the house are piling up, you may not be able to take them on yourself.

In addition to resisting the urge to blame your loved one, try not to blame yourself either. Know that it’s OK if you need to ask for help.

You May Like: Prodromal Symptoms Of Schizophrenia Are Evident:

What You Eat And Drink Can Also Affect How You Feel

Theres no magic diet that will treat depression. But what you put into your body can have a real and significant impact on the way you feel.

Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants like caffeine, coffee, and soda, and depressants like alcohol.

Some people also and have more energy when they avoid sugar, preservatives, and processed foods.

If you have the means, consider meeting with a doctor or registered dietitian for guidance.

Tms Therapy For Depression

If youre suffering from major depression that has been resistant to therapy, medication, and self-help, then TMS therapy may be an option. Transcranial magnetic stimulation therapy is a noninvasive treatment that directs recurring magnetic energy pulses at the regions of the brain that are involved in mood. These magnetic pulses pass painlessly through the skull and stimulate brain cells which can improve communication between different parts of the brain and ease depression symptoms.

While TMS may be able to improve treatment-resistant depression, that doesnt mean its a cure for depression or that your symptoms wont return. However, it could provide sufficient improvements in your energy and drive to enable you to begin talk therapy or make the lifestyle changessuch as improving your diet, exercising, and building your support networkthat can help preserve your depression recovery in the long term.

Read Also: What Is The Phobia Of Throwing Up

Create A Supportive Home Environment

Its important to remember that your partners depression isnt anyones fault. While you cant fix it, your support will help your partner work through this difficult time.

Changes in lifestyle can make a big difference during the treatment process. Because depression can zap a persons energy and affect both sleep and appetite, it can be difficult for depressed people to make healthy choices. You can help:

Stressed Or Depressed Know The Difference

When Someone You Love is Depressed

If you are feeling overwhelmed by stress, you are not alone its practically a fact of life on college campuses. A poll conducted by mtvU and the Associated Press in the spring of 2009 reported that 85% of students say they experience stress on a daily basis.

Stress is good if it motivates you but its bad if it wears you down. Many factors can contribute to the stress you experience, and this stress can cause changes in your body that affect your overall physical, mental, and emotional health.

Depression is more serious and long-lasting than stress, and requires a different kind of help. In a 2010 survey by the American College Health Association, 28% of college students reported feeling so depressed at some point they had trouble functioning, and 8% sought treatment for depression.

The good news is that depression is a highly treatable condition. However, its not something you can snap out of by yourself, so its important to get help. How do you tell the difference between stress and depression? Both can affect you in similar ways, but there are key differences. Symptoms of depression can be much more intense. They last at least two weeks. Depression causes powerful mood changes, such as painful sadness and despair. You may feel exhausted and unable to act.

Here are common signs of stress and depression. Which fits you best?

You May Like: Lamictal For Borderline Personality Disorder

Read Also: Three Stages Of Schizophrenia

Improve Your Eating Habits

Research continues to find clear links between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness that nutritional psychiatry is becoming mainstream.

There are many brain-essential nutrients that can affect depression. For example, a 2012 study found that zinc deficiency is associated with symptoms of depression.

Improving your diet could be key to reducing your symptoms.

But before you make any major changes to your diet or begin taking vitamins or supplements, talk with your physician.

Small Steps Big Impact

Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.

However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.

Read on to learn how to incorporate these strategies in a way that makes sense for you.

Read Also: Does Pristiq Help With Anxiety

Tips For Living With Depression

Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.

Everything feels more challenging when you’re dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.

But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression.

More articles

Popular Articles