“All I want to do is sleep.” “I can’t seem to fall asleep no matter how tired I am.” “I’m just not hungry.” “I just don’t enjoy anything anymore.” “I just feel so down for no reason.” For those experiencing depression, it generally encompasses more than just feeling a little down. Symptoms can also include a change in sleep, loss of interest, difficulty concentrating, change in appetite, decrease in energy, feelings of helplessness and/or hopelessness, and sadness. Any of these symptoms alone can cause your daily living, including work and/or school, and home life, to become extremely difficult.
Depression is considered to be on of the most common mental health disorders, with some estimating that 7% of the adult population in the United States suffers from major depression each year.
Diagnosis of Depression
An official diagnosis of depression will come from your medical provider or your therapist after an assessment is completed. The current guidelines for a diagnosis come from the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Symptoms must be present for at least two weeks for a diagnosis of depression and include:
-Feeling sad or having a depressed mood
-Loss of interest or pleasure in activities once enjoyed
-Changes in appetite or weight loss or gain unrelated to diet
-Trouble sleeping or sleeping too much
-Loss of energy or increased fatigue
-Increase in purposeless physical activity or slowed movements and speech
-Feelings of worthlessness or guilt
-Difficulty thinking, concentrating or making decisions
-Thoughts of death or suicide
Factors that Lead to Depression
There is no one cause of depression. We all experience life and situations differently. However, there are some factors that may play a role in your development of depression.
These factors include:
-Genetics
-Life stressors or ongoing stressors
-Changes in the brain
-Experiencing trauma
-Drug and/or alcohol abuse
-Other medical conditions
Looking at the symptoms of depression, you can see how debilitating it can be. The symptoms can also just build on each other. For example, if you are not sleeping, it is easy to lose interest in things that used to bring you enjoyment, which could then lead to feelings of worthlessness, which may then progress to feelings of sadness. Or maybe your mood becomes depressed, which then changes how you act in social situations or work/school as you become more withdrawn. You may have a drop in performance at school or work, which could then progress to feeling like there is nothing you can do to get things back on track. To make matters worse, maybe you stay up late at night perseverating on the short comings or berating yourself on your current challenges. All due to no fault of your own, but instead due to a medical condition called depression. Untreated, many struggle every day to function and to achieve the life that they really want.
The good news is, depression is treatable.
Treatment of Depression
Let me say that again. Depression is treatable. As with the causes, there are a variety of treatment modalities that individuals use to overcome depression. These include:
–Medical Workup: I recommend starting by speaking with your medical provider to rule out any medical issues that may be presenting as depression, such as hypothyroidism.
–Psychotherapy: also called therapy or counseling.
–Medication: Although your primary care provider can prescribe anti-depressant medication, you may be referred to a psychiatrist, who is a medical doctor who specializes in mental health medications.
–ECT (Electroconvulsive Therapy): a procedure used for more severe cases. It is not what you may have seen in movies. Find more information here.
–Exercise: Increasing your daily activity and engaging in exercise 3-5 days a week can lead to numerous health benefits.
–Diet: Re-evaluating what you are consuming can lead to many health benefits. Decreasing alcohol intake, which is a depressant, is encouraged. A recent study found that men who have more than 67g of sugar per day increased their risk of depression by almost 25%. Read more about that study here.
Action Steps
If you are thinking that you may be suffering from depression, I want to give you some steps to take to help you on your journey toward a more fulfilling and happier life.
1. Make an appointment to see a primary care physician or nurse practitioner.
2. Find a therapist who works with individuals with depression. Contact me, contact your insurance company to see a list of in-network providers or utilize PsychologyToday.com to find a therapist in your area.
3. Talk to a friend. Depression can make you feel extremely lonely. Let a friend or loved one know how you are feeling.
4. Get up and moving. Go for a walk, ride your bike, go to the park, go to a class at the gym. Do anything that will get your body moving.
5. Give yourself credit for each small accomplishment! Try not to minimize the things that you have done. Giving yourself credit will encourage you to keep moving and feel hopeful.
Depression is treatable. Have hope that you will one day feel an improved sense of well-being, and take small steps of action towards that each day.
Jonathan Ecker, LCSW is a therapist who treats depression in Oak Park, IL. Please contact me with any questions or if you are interested in pursuing therapy.
