We will all experience low mood, and struggle with certain difficult aspects of our life. Depression is not a mood that will just “go away,” and if you begin to feel as if you are having a hard time coping or experience some of the symptoms below, you may be struggling with depression*:
Depression symptoms
- Feelings of sadness, emptiness or unhappiness
- Angry outbursts, irritability or frustration, even over small matters
- Loss of interest or pleasure in normal activities, such as spending time with friends
- Sleep disturbances, including insomnia or sleeping too much
- Tiredness and lack of energy, so that even small tasks take extra effort
- Changes in appetite — often reduced appetite and weight loss, but increased cravings for food and weight gain in some people
- Anxiety, agitation or restlessness — for example, excessive worrying, pacing, hand-wringing or an inability to sit still
- Slowed thinking, speaking or body movements
- Feelings of worthlessness or guilt, fixating on past failures or blaming yourself for things that are not your responsibility
- Trouble thinking, concentrating, making decisions and remembering things
- Frequent thoughts of death, suicidal thoughts, suicide attempts or suicide
- Unexplained physical problems, such as back pain or headaches
Depression is treatable
Don’t feel discouraged, depression is very treatable. Talking with a counselor and developing new coping skills and working towards understanding your body can reduce the impact that symptoms have. Try some of these coping skills to get started*:
- Simplify your life. Cut back on obligations when possible, and set reasonable goals for yourself. Give yourself permission to do less when you feel down.
- Write in a journal. Journaling, as part of your treatment, may improve mood by allowing you to express pain, anger, fear or other emotions.
- Don’t become isolated. Try to participate in social activities, and get together with family or friends regularly.
- Take care of yourself. Eat a healthy diet, be physically active and get plenty of sleep.
- Learn ways to relax and manage your stress. Examples include meditation, progressive muscle relaxation, yoga and tai chi.
- Structure your time. Plan your day. You may find it helps to make a list of daily tasks, use sticky notes as reminders or use a planner to stay organized.
- Don’t make important decisions when you’re down. Avoid decision-making when you’re feeling depressed, since you may not be thinking clearly.
*Taken from Mayo Clinic