Dancing In The Dark : Depression

Often students who are depressed may not be aware of it or do not have the ability, knowledge, or strength to seek the professional assistance they need. If the individual does not get help, there can be academic and psychological consequences.

Anyone can become depressed following an unfortunate combination of circumstances. Some of the greatest causes of depression are stressful life events (such as a death in the family), and life-style changes. Going from high school to college may trigger a major depression in students due to the change of life style.

College can be overwhelming for someone who has never been away from home, or from his/her support system. In addition, stressors in college may include concern over finances, making new friends, a tougher academic schedule and worry about life after graduation.

You or someone you know may be depressed if experiencing five(5) of the following symptoms:

• Mood is depressed for most of the day, almost every day
• Inability to experience pleasure or feel interest in daily activities
• Changes in sleep (insomnia or hypersomnia)
• Suicidal thoughts, feelings and or behaviors
• Functioning is significantly impaired
• Loss of motivation
• Feelings of guilt, hopelessness, or worthlessness that are inappropriate
• Appetite changes (increase or decrease); weight changes by 5% or more
• Crying spells, sadness, and/or irritability
• Indecisiveness, poor concentration or diminished attention
• Loss of energy
• A lack of sexual desire.

Sometimes those who are depressed have a desire to hurt themselves or others. Please note: if you or someone you know are experiencing suicidal thoughts or if you are planning to hurt yourself or others, seek help immediately. Depression is temporary. Suicide is permanent. Remember --depression is a treatable condition. Psychotherapy, behavioral changes (such as exercise and healthy eating) and medication can help tremendously.

Ways to cope with depression

• Structure your day. Set daily goals and keep to them.
• Build pleasure and fun into each day.
• Give yourself something that you enjoy and requires you to expend some energy.
• Keep active-- exercise, swim, jog, play tennis, etc. You choose the activity.
• Get plenty of rest and sleep, but do not over do it. About 6 to 8 hours should be enough.
• Eat balanced nutritious meals. and cut down on the junk foods.
• Allow yourself to experience your feelings. If you need to cry, do so. If you are angry, find a safe way to express that anger. Acknowledge the feelings, and experience them a little at a time.
• Keep a journal; write out how you are feeling and what you are thinking. It's a nice way to experience the feelings as opposed to keeping them inside.
• Challenge any negative self-talk or messages that you may be giving yourself. Look for the truth in any messages that you give yourself. Stick with what you know is true, is real, and is observable, rather that jumping to conclusions or making assumptions. Do not focus on the negative.
• Give yourself positive affirmations. Change the negative messages into positive ones that are uplifting and edifying.
• Develop a support system of positive people-- good friends, family a counselor - anyone who will be supportive, encouraging and uplifting.
• Be with people.
• Listen to relaxing music.
• Nurture yourself.
• Give yourself time to feel better. Change doesn't really happen overnight. There will be highs and lows, but allow yourself the time you need.
• Seek out professional help. Call the national help line, 1-800-234-0038, or 1-800-SUICIDE(1-800-784-2433). Make an appointment to talk with another counselor of your preference. You are important.

To find out more about depression and suicide check out the following.

http://www.pfizerforwomen.com/hc_mhealth_b01.asp?mhealth
http://www.nimh.nih.gov/publicat/depression.cfm
http://www.allaboutdepression.com/
http://www.cymbalta.com/depression/understand/understand.jsp?reqNavId=1
http://www2.ucsc.edu/psychiatry/depression.html#Chapter5
http://www.counsel.ufl.edu/selfHelp/suicidalCrisis2.asp
http://my.webmd.com/content/article/99/105153.htm?z=1663_81000_0000_f1_02
http://www.psycom.net/depression.central.suicide.html

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