Self-Help Information: Depression
Everyone gets "the blues" or feels "down in the dumps" occasionally.
Moods can fluctuate from day to day, or hour to hour, sometimes for no
reason at all. Changes in environment can affect moods.
Any significant stress, such as going to college, establishing and ending
relationships, success or feelings of failure in school, or experiencing
losses can result in a sad mood. Most often these "down" periods last a
couple of days to a few weeks. Occasionally, a down mood persists longer
than a few weeks and the feelings become more intense. As a result, changes
in thinking, behavior, and self-esteem are evident. If these feelings
persist and become more intense, a "clinical depression" may result.
Signs of Depression
We know that depression is a "whole-body" illness, involving our body,
mood, and thoughts. It affects the way we eat and sleep, the way we feel
about ourselves, and the way we think about things. Below is a list of
symptoms that are typical of clinical depression. Not all of the symptoms
are required for a diagnosis of depression.
Persistent depressed, sad, or "empty" mood
Lack of interest or pleasure in activities that were once enjoyable
(from schoolwork to sex)
Decreased energy, fatigue, being "slowed down"
Frequent feelings of worthlessness, low self-esteem, hopelessness or
inappropriate guilt
Diminished ability to think or concentrate, or indecisiveness
A substantial change in appetite, eating patterns, or weight
Insomnia or hypersomnia nearly every day
Recurrent thoughts of death or suicide
Types of Depression
Depression comes in many forms and each individual can experience it
differently. Depression might be in response to a stressor you can identify.
This type of depression (Adjustment Disorder) usually resolves itself within
six months. Major Depression is a more severe depressed mood that may not be
in response to anything in particular and may last for a longer period of
time. An episode of Major Depression may occur once, twice, or several times
in one’s lifetime. The episodes typically last 6 to 12 months. One type of
Major Depression is Seasonal Affect Disorder (SAD) where depression is
experienced during a certain time of year (typically winter). This is more
common in the northern latitudes (such as northern Idaho and Washington).
Dysthymia is a persisting form of mild depression (lasting at least two
years) where one’s mood is not as down as Major Depression but one feels
depressed for most of the day, for more days than not. A less common form of
depression is Bipolar Disorder (formerly called "manic-depression"). Bipolar
Disorder involves cycles of depression and elation or mania.
Causes of Depression
Depression is a multi-determined disorder, caused by a combination of
factors. Each person is unique and the relative contributions of each factor
can be different. Some relevant factors are:
Biochemistry: Deficiencies in two chemicals in the brain, serotonin and
norepinephrine, are thought to be responsible for some of the symptoms of
depression.Genetic: Some types of depression run in families. If your parents or other
relatives have depression, you may be more likely to struggle with
depression.Psychological: Some ways of thinking and behaving can contribute to
depression, i.e., negative thinking, unrealistic expectations, or all or
nothing thinking.Environmental: Exposure to significant stressors or long-term exposure to
stressful situations can increase vulnerability to depression. Also, the
amount of daylight can trigger Seasonal Affective Disorder.
Treatment
Self-Help
If your depression is not severe, or has not lasted for a long period of
time, there are many things you can do to help yourself. These include:
Reduce or eliminate use of alcohol and drugs (these are often used to feel
better, but physiologically, they can increase depression).Keep up your normal routine and activities even though you may not feel like
it.Get regular exercise.Eat regular and nutritious meals.Get adequate sleep.Seek emotional support from friends and family.Increase positive thinking.
If your self-help efforts are not effective and your depression persists for
several weeks, becomes more severe, or leads to self-destructive thoughts or
behavior, you should seek professional help.
Professional Help
The two primary ways of treating depression are psychotherapy and/or
medication. Consultation with a mental health professional (psychologist,
psychiatrist, counselor, or social worker) will help you determine the best
treatment for you. There are currently a variety of highly effective
interventions available for the treatment of depression. Eighty to 90% of
people with depression improve with treatment.
Psychotherapy/Counseling
A variety of psychotherapeutic approaches are available for treating
depression. Cognitive (or cognitive-behavioral) approaches focus on helping
people change the negative styles of thinking and behaving often associated
with depression. Interpersonal therapy focuses on dissatisfying
interpersonal relationships that both cause and exacerbate depression. Other
therapeutic approaches include psychodynamic therapies,
humanistic/existential approaches and narrative therapy. Most mental health
professionals utilize a variety of techniques based on the individual needs
and wants of the client.
Medication
There are a variety of types of medication that are currently used to treat
depression, each of which works a little differently. Your symptoms, medical
history, and family history often give clues about the best medicine for
you. Still, it may take time to find the one that works best for you and has
the least side effects.
Need Additional Help?
Washington State University College of Veterinary Medicine
Counseling and Wellness Services offer free individual counseling for these
and related issues for veterinary students (WSU Veterinary Students ONLY).
For more information or to schedule an appointment call or e-mail:
Carolyn Wyatt PhD
ADBF 1035
335-0774
cwyatt@vetmed.wsu.edu
NOTE: The information contained in these self help
documents is not to be used as a substitute for professional care. Neither
the authors, Washington State University nor the College of Veterinary
Medicine assume liability for injury incurred by following the information
presented in these self-help documents
Last Edited: Mar 07, 2007 2:13 PM
