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Depression: Symptoms, Causes, Coping Tools & Counseling Resources

Depression

​Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest.

Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems.

You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living.

Symptoms

• Feelings of sadness, tearfulness, emptiness or hopelessness
• Angry outbursts, irritability or frustration, even over small matters
• Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
• Sleep disturbances, including insomnia or sleeping too much
• Tiredness and lack of energy, so even small tasks take extra effort
• Reduced appetite and weight loss or increased cravings for food and weight gain
• Anxiety, agitation or restlessness
• Slowed thinking, speaking or body movements
• Feelings of worthlessness or guilt, fixating on past failures or self-blame
• Trouble thinking, concentrating, making decisions and remembering things
• Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
• Unexplained physical problems, such as back pain or headaches

Types of Depression

• Anxious distress — depression with unusual restlessness or worry about possible events or loss of control
• Mixed features — simultaneous depression and mania, which includes elevated self-esteem, talking too much and increased energy
• Melancholic features — severe depression with lack of response to something that used to bring pleasure and associated with early morning awakening, worsened mood in the morning, major changes in appetite, and feelings of guilt, agitation or sluggishness
• Atypical features — depression that includes the ability to temporarily be cheered by happy events, increased appetite, excessive need for sleep, sensitivity to rejection, and a heavy feeling in the arms or legs
• Psychotic features — depression accompanied by delusions or hallucinations, which may involve personal inadequacy or other negative themes
• Catatonia — depression that includes motor activity that involves either uncontrollable and purposeless movement or fixed and inflexible posture
• Peripartum onset — depression that occurs during pregnancy or in the weeks or months after delivery (postpartum)
• Seasonal pattern — depression related to changes in seasons and reduced exposure to sunlight

Treatment
Psychotherapy
Medication


Source: Mayo Clinic https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007

Symptoms

​Just a few coping skills. See your therapist for more in depth & specific to your needs tools.

1. Get enough sleep — sleep also correlates with your mood. If you’re not sleeping well, then you probably feel more depressed and irritable, not to mention tired. Talk to your doctor about your options to help you get a good night’s rest.
2. Relax — relaxation can also help you cope with negative feelings. Take a hot shower, a bath, and watch a movie or TV show. You will be surprised at what some good R&R can do for your mood.
3. Pay attention to your thoughts — When you learn how to recognize negative thoughts, you are better equipped to deal with them.
4. Deep breathing — deep breathing is another calming skill you can use when you are in a stressful situation and need to calm down.
5. Relinquish control — you can’t control every aspect of your life, so you might feel better when you just let go and learn to roll with the punches.
6. Learn your triggers — if you know what triggers your depression, you can stay away from them or learn how to better cope when those situations arise.
7. Build a routine and stick to it — although you can’t control everything, you can control some things. Try making a daily routine and sticking to it, focusing your energy on what you do have a say in rather than what you don’t.
8. Do things that boost your self-esteem — those with depression often have low self-esteem, so do your makeup, get a new hairdo, take a fun picture, or write down things you like about yourself. Self-care is a huge part of building self-esteem.

Source: https://serenitymentalhealthcenters.com/31-coping-skills-for-depression/