Everyone has experienced feelings of depression at one time or another. These feelings commonly follow loss or disappointment and they usually pass in a few hours or days. When depressive feelings, however, persist and interfere with one's health and social well-being, then some sort of intervention or professional help is needed.

Depression is a prolonged and persistent negative mood which can color and interfere with many aspects of one's life. It is characterized by feelings of worthlessness, excessive guilt, loneliness, sadness, hopelessness, self-doubt, and guilt. Suicidal thoughts may also be present. Normal, everyday depression can last for a few minutes to a few days. We've all felt these periods of being "down" or "sad." These feelings are a normal part of being human. On the other hand, depression that becomes intense and lasts for extended periods of time may be a dysfunctional form of depression, something beyond the "everyday sort." This more serious type of depression can often be helped by seeing a mental health specialist.

1. depressed mood
2. marked loss of interest in one's usual activities
3. significant weight loss or gain
4. insomnia or hypersomnia
5. physically restless or agitated or significantly slowed down
6. fatigue or loss of energy
7. feelings of worthlessness or inappropriate guilt
8. diminished ability to think, concentrate or make decisions
9. recurrent thoughts of death or suicidal feelings or thoughts

• Significant loss
• Unrealistic expectations
• Loss of control over the environment
• Disappointment
• Feeling that nothing can be done
• Perceived failure
• Change in unfortunate events in life
• Negative thinking which gradually becomes self-defeating
• A reaction to a medication or drug
• Pprolonged stress
• Major depression
• Bipolar depressive illness
• Complication of another psychiatric illness or medical condition
• Thyroid dysfunction, for example can cause symptoms that mimic depression

Major depression, bipolar illness and dysthymia are biological illnesses. They are caused by certain problems in brain chemistry. Often the brain does not have enough seratonin. Most antidepressants and St. John's Wort work by increasing the availability of seratonin in the brain. These disorders are believed to be inherited.

Those who experienced severe loss, trauma, neglect and abuse in childhood or violence at any age can also develop depression. It has been demonstrated that in addition to the psychological factors, these events can actually change brain chemistry. This is why medication is often so helpful. It has been demonstrated that therapy can change brain chemistry, as well. Research demonstrates that the combination of therapy and medication is more effective than either can be by itself.

• those who have a family history of depression
• those who have gone through a major loss
• persons with "perfectionistic personality,"
• persons who abuse alcohol or other drugs
• persons who suppress their emotions, are more passive, dependent, or pessimistic in attitudes
• women or adolescents who are survivors of sexual assault or physical abuse

1. Emotional Symptoms
   • Sadness
   • Anxiety
   • Guilt
   • Anger
   • Mood swings
   • Helplessness
   • Hopelessness
   • Feeling blue or empty
   • Agitation
   • Restlessness
   • Irritability
   • Feelings of self reproach
   • Inappropriate guilt
   • Feeling of worthlessness
   • Thoughts of suicide or death
2. Physical Symptoms
   • Sleeping too much or toolittle
   • Overeating or loss of appetite
   • Constipation
   • Weight loss or gain
   • Irregular menstrual cycle
   • Gradual loss of sexual desire
   • Fatigue or loss of energy
3. Behavioral Symptoms
   • Crying for no apparent reason
   • Withdrawal from other people
   • Getting angry easily
   • Being unmotivated to set or meet goals
   • Loss of interest in one's physical appearance
   • Loss of interest in activities which were once enjoyable
   • Turning to drugs or alcohol
   • Difficulty thinking clearly, or in concentration
4. Thoughts/Perceptions which may become Self-Defeating
   • Feelings of being a failure
   • Criticizing oneself frequently
   • Disappointment
   • Feelings of helplessness and hopelessness
   • Blaming oneself for unfortunate happenings
   • Being pessimistic about the future

Depression can be diagnosed by a professional counselor at Student Counseling Services. Your counselor will discuss with you your symptoms and your personal history. A physical examination and laboratory studies may be performed at Student Medical Services to rule out a physical cause for your symptoms. In general, should symptoms listed above be present most of the day, nearly every day for at least two weeks, a diagnosis of depression would be considered.

Research has proven that depression is best treated with a combination of therapy and antidepressant medication. There are many different kinds of therapy. The one that seems to work best with depression is cognitive therapy. This involves changing the way one thinks. When people are depressed they tend to think negatively. Negative thinking over a long period of time can create a habit of negative thinking. One needs to break the habit of negative thinking to heal from depression.

Since major depression and its milder chronic form, dysthymia, can interfere with clear thinking, it is unwise to try to overcome depression by yourself. Fewer than half of the people with mood disorders receive treatment. Fear of social stigma, fears about confidentiality, or a sense of hopelessness prevent some people from seeking treatment. The standard treatments for depression are psychotherapy, antidepressant medication, or a combination of both. Psychotherapy can give you support and help you regain control. During counseling sessions, the therapist will help you identify unrealistic views you may hold of yourself, the world, and the future. Therapy will help you recognize depressive thought. Another form of psychotherapy is directed at helping you gain insight and understanding about events in your life which may have contributed to your depression. With growing insight you can often learn more effective ways of coping with your feelings and changing your behavior. Antidepressant medications are often used to treat depression, sometimes in combination with psychotherapy. One type of antidepressant is selective seratonin reuptake inhibitors SSRIs), which enhance the activity of the neuro transmitter seratonin by preventing its reabsorption at nerve endings. SSRIs such as Prozac(fluoxetine), Zoloft (sertraline), and Paxil (paroxetine) have gained increasing popularity and use because of effective results with minimal side effects. What is reliably known about SSRIs is neither as exciting nor as frightening as some of the publicity suggests. Antidepressant medications often take several weeks to begin working, and must be taken long enough to stop the symptoms of depression, usually 3-6 months. It usually takes 2 to 4 weeks following the start of medication before you start to feel better. These medications do have side effects which will be reviewed with you by your health care provider.

Most depression ends spontaneously in 3 to 6 months. A combination of psychotherapy and antidepressant medication should help you feel better in a few weeks. However, sometimes depression is a recurring problem. If symptoms of depression return, call your therapist or health care provider immediately.

Sunlight affects levels of seratonin in the brain. In the winter when there is less available sunlight and we spend more time indoors, seratonin can be affected. Some people become depressed only in the winter. This is Seasonal Affective Disorder.

Overgeneralizations are habits of negative thinking. They take a negative event and overgeneralize it to apply to all of life.

1. The world is a terrible place.
2. I never do anything right.
3. No one loves me.
4. I am alone.
5. I will never get over this.
6. I can never please anyone.
7. Other people always do everything right.

In reality the world has both good and bad events and actions. Negative thinkers see only the negative. They forget about the very positive things in the world. They need to retrain their brains to look at both the positive and the negative. The glass is not only half full or half empty; it is both. Black and white thinking only allows people to see the right or the wrong, and usually there is only one "right" way of doing things. Opening oneself up to all the different colors and textures enriches one's life. There are many different "right" ways of doing things and we can learn from other styles of living.

Whether you are depressed or not, people are happier and healthier when they have the support of other caring people. When people are depressed they tend to withdraw from others or push others away with their critical and negative ways. This will increase their depression and hurt their physical health, as well.

1. Relaxation and visualization exercises can be very useful in reducing anxiety and worry. There are many available in most book stores.
2. Caffeine is a stimulant. If you're drinking more than two or three cups of coffee a day, it can increase your nervousness.
3. Do not drink alcohol right before bed. While it may help you relax initially, it increases restlessness during sleep and you will not get a good night's rest.
4. A gratefulness journal can get purchased or created from a notebook. Make a habit of writing in it every day. Include all the things that you are grateful for and some positive affirmations.
5. If you can't change the event, change your perspective. What can you learn from what is happening? Look at bad events as opportunities to learn something or do something nice for someone.
6. Help someone else. You can forget your troubles by helping others. Also allow others to help you when you need it. It is good for them and good for you.

Many people believe that we are all connected by something greater than ourselves. There are many names for this: God, Jehovah, Mohammed, thre greater consciousness, spirit, Mother Earth. Whatever words you choose to use, it can help you understand why we are here and what our intended tasks are here on earth. A universal Love without end can heal many wounds. All events are opportunities to "fall in the pit" or "rise above" our day to day difficulties. A prayer of thankfulness everyday can change your life.

Sam-e

Sam-e is the new herb on the market. It's rather pricey, but has a lot of research behind it. The active ingredient is S-adenosylmethionine. Check with your pharmacist or physician. If you are depressed, see a therapist, as well. It can be very helpful.

St. John's Wort

St. John's Wort is a natural, herbal preparation that is available without a prescription. It has been studied extensively in Germany and is now being tested by the NIMH. It has similar effects as the major prescription antidepressants on mild and moderate depression at about half the cost and with little or no side effects. Its action appears to be the same as many prescription antidepressants in that it increases the availability of seratonin in the brain. If you decide to try it, do not take it with a prescription antidepressant. Check with your physician. Look for .3% Hypericum and follow label directions. It also comes in tea form. It is not a panacea. Research also shows that depression is alleviated best by combination of therapy and an antidepressant.

Valerian

Valerian root or valerian complex is used to aid in calming and especially forsleep. Some popular forms are the Valerian Complex with Valerian, Kava Kava, Cammomile and Passion flower, and are taken at least once during the day then twice at night. Follow label directions and check with your physician. You may have to educate him or her about these products. Not much research is available on this one, but some have found it very effective. Kava Kava alone is also becoming popular for it's calming effects.

Ginseng

Korean and Siberian Ginseng have been used for centuries for general health and energy. It helps the body cope with environmental stress.

Ginkgo Biloba and Vitamin E

These are being researched for their effectiveness in protecting or increasing memory functions as we age. As we get older we all lose some memory functions. These products have been found by some to help slow the process. These products appear to increase oxygen to the brain.

Antioxidants

It has been reported that antioxidants such as Vitamin E, beta carotene, and grape seed extract are good for cancer prevention and general well being.

Folic Acid and the B Vitamins

The latest research here is the protective factor of these vitamins against heart disease.

Feverfew and Ginger

Some women have found feverfew and ginger (taken everyday) to be helpful in relieving migraine headaches. Ginger is also good for settling the stomach.

Black Cohosh, Dong Quai Root

Many women also find black cohosh and song quai root to be helpful for hormonally related discomforts.

Menopausal Herbs

Natural estrogens and soy products as well as those in the section above are used for relief from menopausal symptoms.

Be aware of the cause of your depression and try to be optimistic about the future. Try to be aware of your negative thoughts and replace them with positive ideas. Focus on your positive experiences. Make a weekly list of your positive accomplishments. Get socially active. Make a weekly schedule of your daily activities and do not forget to include social activities. Find a hobby or two. Exercise daily. Use self-relaxation techniques whenever you feel tense. For example,slowly breathe in and out for several minutes until your whole body feels relaxed. Do some volunteer work to keep you active. Set realistic goals. Learn to accept that everyone has different abilities and focus on your unique characteristics and positive accomplishments. Be assertive when you are expressing anger. Try to know and develop your strengths. Get professional help if symptoms of depression persist. Join a support group. Express your feelings through talk, journalizing, or even art. Do something special just for yourself (when you feel like you deserve it the least is when you need it the most!) Get adequate rest. Eat nutritious, well-balanced meals. Call for help IMMEDIATELY if you feel suicidal or are having thoughts of suicide or death. Laugh. Reduce alcohol and caffeine intake. Develop and maintain a positive attitude. Learn how to manage the stress in your life. Ask for help if the load is too heavy to handle. Seek professional help for talking about events in your life that cause you to feel anxious or depressed.

Do not tell a depressed person that you know what he/she is feeling. This may make the person become angry with you. Be supportive and patient. Let the person know that you are concerned and that you will be there for him/her. Encourage the person to seek professional help if symptoms are persistent and seem to interfere with activities for daily living.

SIX TYPES OF DEPRESSION

Unipolar Depression - (Manic-Depressive Psychosis)

Bipolar Depression - (Manic-Depressive Psychosis)

Cyclical Unipolar Depression

Chronic Depression

Demoralization - (Reactive Depression)

Grief