Self Help

Depression can be, and often is, a reaction to stressful live events. However, it's important to note that it can also be due to a number of conditions that affect brain chemistry. Before embarking on self-help, it is crucial to make sure that depressive symptoms are not due to some kind of medical problem.

Physical/Medical Exam

Not everyone suffering from depression needs a physical/medical exam. However, it any of the following apply to you, a visit to your primary-care doctore is an important first step.

• Depression has emerged, but there are no identifiable recent life stresses.
• The current depressive symptoms have never occurred before (it's your first episode of depression), and you are over forty-five years old.
• There are significant physical symptoms such as pain, changes in vision, marked fatigue, substantial weight gain or weight loss.

A physical exam and laboratory tests generally are able to diagnose or rule out most medical causes of depression. In most cases, when primary medical disorders are treated, depressive symptoms will subside. At times, treatment for depression may also be necessary. Listed below are common diseases and disorders that may cause depression (Preston, O'Neal, Talaga 2000).

Medical Disorders That Can Cause Depression

Many precription drugs can cause depression in some individuals. Common medications that can cause depression are listed below:

Drugs That Can Cause Depression

HOW TO HELP YOURSELF IF YOU ARE DEPRESSED

Depressive disorders make one feel exhausted, worthless, helpless, and hopeless. Such negative thoughts and feelings make some people feel like giving up. It is important to realize that these negative views are part of the depression and typically do not accurately reflect the actual circumstances. Negative thinking fades as treatment begins to take effect. In the meantime:

• Set realistic goals in light of the depression and assume a reasonable amount of responsibility.
• Break large tasks into small ones, set some priorities, and do what you can as you can.
• Try to be with other people and to confide in someone; it is usually better than being alone and secretive.
• Participate in activities that may make you feel better.
• Mild exercise, going to a movie, a ballgame, or participating in religious, social, or other activities may help.
• Expect your mood to improve gradually, not immediately. Feeling better takes time.
• It is advisable to postpone important decisions until the depression has lifted. Before deciding to make a significant transition-change jobs, get married or divorced-discuss it with others who know you well and have a more objective view of your situation.
• People rarely "snap out of" a depression. But they can feel a little better day-by-day.
• Remember, positive thinking will replace the negative thinking that is part of the depression and will disappear as your depression responds to treatment

Consider these 10 tips for keeping stress at a manageable level:

1. Build Confidence: Identify abilities and weaknesses, build on them and do the best with what you have.
2. Eat Right, Keep Fit: A balanced diet, exercise and rest can help reduce stress.
3. Make Time For Family & Friends: Make relationships a priority!
4. Give and Accept Support: Friends and family relationships thrive when "put to the test".
5. Create a Meaningful Budget: Financial problems cause stress. Determine "needs" instead of "wants".
6. Volunteer: Community involvement develops a sense of purpose.
7. Manage Stress: Learn how to deal with stressors that become overwhelming.
8. Find Strength in Numbers: Share your problems and feel less isolated.
9. Identify an Deal With Moods: Find safe and constructive ways to express anger, sadness, joy and fear.
10. Learn To Be At Peace With Yourself: Know yourself and learn to balance what you can and cannot change.

Developing an Inner Language of Self-Support

One symptom of depression that takes long time to resolve is negative thinking. Depressed individuals have a strong tendency to focus exclusively on negative, sad, or pessimistic thoughts and feelings. Developing an attitude of compassion for yourself is therefore critical. Stem the tide of harsh self-criticism, and be decent to yourself.

Internal thoughts (self-talk) often underlie a depressive mood. Whethere it is obvious or subtle, inner voices of criticism, self-hatred, judgment, unrealistic standards, and condemnation always fuel the fires of low self-worth. Pay attention to your inner voice and see if any of the following statements might provide kinder, gentler, and more realistic support for yourself.

If you are thinking "I can't do anything right," consider these alternatives:

• I do a number of things right, and I also make mistakes.
  
• I am doing the best that I can at this moment.
  
• Accomplishing things is difficult for all people experiencing depression.
  
• Even if I am struggling, I should not lose awareness of the many difficulties I have faced and overcome before.
  

If you are thinking "I am just lazy and unmotivated," consider these alternatives:

• Motivation is hard to muster for everyone who is depressed.
  
• This is not a matter of laziness. This is a symptom of depression.
  
• Especially during a time of depression, it is important to not be hard on myself.
  

If you are thinking "I shouldn't be feeling so bad," consider this alternative:

• It is not a matter of shoulds or shouldn'ts. The fact is, I'm depressed, and when human beings go through depression, it is natural to experience strong painful emotions.

If you are thinking "I should be better able to control my emotions," consider this alternative:

• Again, it's not a matter of shoulds or shouldn'ts. It's just a fact that I am having a difficult time now, and I am committed to doing whatever I can to overcome depression.

If you are thinking "My depression is a sign of personal weakness," consider these alternatives:

• Nonsense! As a person suffering from depression, I walk in the company of incredibly strong, capable people such as Abraham Lincoln and Winston Churchill (both of whom suffered from terrible depression).
  
• In part, depression is due to biological changes. When body chemistry changes during a severe bout of the flu, is this seen as a sign of personal weakness? Of course not.
  

If you are thinking "I'll never get over this depression," consider this alternative:

• I must keep focused on the facts. Fact 1: No one can accurately predict the future. Fact 2: Pessimism is a symptom of depression. Fact 3: With appropriate treatment, four out of five people with even serious depression make a recovery.

If you are self-labeling "I'm a loser…I'm a failure….I am unlovable," consider these alternatives:

• Self-damning never helps. I've got to be kind and decent to myself (especially during this time of depression).
  
• Negative labels are inaccurate, gross generalizations. I can't afford to fall prey to this kind of distorted thinking. It's unrealistic, and it makes depression worse.
  

Here are some useful statements that may also provide support.

• Take one day at a time.
  
• Whenever possible, take action and avoid passivity or withdrawal.
  
• Just do it!
  
• I must treat myself in a compassionate way.
  
• For now, I can choose to adjust my standards for performance and reevaluate my standards after the depression lifts.
  
• No matter what others may think, I am trying to do my best.
  
• To experience frustrations, to suffer disappointments, and to mourn losses are part of the human experience. Often life is hard. That's a fact. I can take some comfort in knowing that fellow human beings have also traveled this road. It's part of the human experience.
  
• Some life decisions might be best put off until I overcome depression. Not everything has to be done now. I can give myself permission to deal with some issues later.
  
• It's okay to have limits on what I am able to do just now. It's okay to prioritize. It's okay to say "no."
  

If you are depressed, always remerber what Rober Frost said "the besy way out is through." We sincerely hope that you will not have to come back and use our sevice again. If you do come back,however, we are happy to see you as well.