How Do I Know if I Need Help for Depression?

/in , , , ,

Emotions, including sadness, are a natural part of what it means to be human. As much as Facebook friends might never admit it publicly, life isn’t all “likes” and “shares.” When sadness becomes all-encompassing and debilitating over an extended period, it may be time to consider the need to get help for depression.

We’ve all heard of depression, but how much do we really understand about it? It’s often misunderstood in terms of its clinical diagnosis and greatly overused in pop culture. Huntington Beach Christian Counseling provides support and understanding.

According to a recent 2016 national survey on drug use and health, an estimated 16.2 million adults 18 or older across the United States experienced at least one or more major episode of depression (SAMHSA, 2016).

This number represents nearly 5% of all adults (Bureau, 2016) with the highest percentage of occurrence among adult females (8.5%). From 2005 to 2015 depression had the highest increase among teenagers with the most rapid increases seen in young people (A. H. Weinberger, 2017).

When Should I Get Help for Depression?

Because depression can vary in how it presents itself, it’s difficult to know whether it’s truly a mental health concern or simply a case of the blues.

Below are some of the more common symptoms of depression that you should be aware of:

A pervasive feeling of sadness and hopelessness

Changes in emotional functioning are one of the most noticeable early signs of depression. You may notice yourself feeling more irritable, or just plain sad more days than not. Things suddenly feel hopeless, crying becomes a daily routine, sometimes for no clear reason.

You may begin to blame yourself for your condition and the lack of control you feel with your emotions. This is often accompanied by growing feelings of anger internalized to yourself.

Things you might find yourself saying things like:

  • “I can’t do this anymore.”
  • “Why do I feel this way, no matter how hard I try nothing changes?”
  • “I should just give up.”

Lashing out and reduced patience

If you’re noticing that you’re very short-tempered or yelling at your spouse or kids a lot, or otherwise lashing out. Instead of working through your feelings, and identifying their root cause you may project them onto others, blaming those around you for the feelings you have about yourself.

Things you might find yourself saying:

  • “You don’t understand me, you never have.”
  • “All you do is think about yourself, you don’t care how I feel.”
  • “Why am I always angry, I hate myself. I’m a horrible parent.”

A lack of appetite or disinterest in food

A sudden change in weight, either gaining or losing, can be a warning sign of depression. You may lack appetite, or no longer remember the last time you ate or have interest in foods that were once enjoyed. This is often tied to feelings of low self-worth regarding body image.

Things you might find yourself saying:

  • “No matter how hard I try, I’ll always look this way. I can’t change a thing.”
  • “I cry by myself and then I eat, it’s what makes me feel better for a short while.”
  • “I’m not hungry right now.”

Fatigue, lethargy, reduced physical activity

Another common symptom associated with clinal depression is being extremely restless at night and constantly tired during the day when awake, with little to no motivation to get out of bed to start daily activities. Going to work, or getting the kids on the bus in the morning becomes overwhelming. Even trips to the grocery store may begin to seem like they are simply too much to handle.

Things you might find yourself saying:

  • “Can we go out another time, I’m just not up for it today.”
  • “I’m falling behind on my work, I just can’t keep up. Who cares anymore, it doesn’t matter.”
  • “Why am I so tired all the time. I can’t get any good sleep, I just need to rest a little longer.”

Having feelings of worthless or excessive guilt

You may experience increased feelings of guilt about things that have occurred in the past. Regret and a growing sense of how little you matter to the fabric of everyday life with your friends and family may begin to fester. This often is accompanied by an increased or sudden onset of thoughts of death or dying.

Things you might find yourself saying:

  • “It might be better for everyone if I wasn’t around anymore.”
  • “It’s as if I didn’t exist now, no one even notices that I’m not around.”
  • “No one cares about me, and why should they, I’m a mess.”

A loss of interest interesting or pleasurable activities

It is common for people who are experiencing depression to experience a decreased or complete loss of interest in life. Things that once provided a sense of accomplishment or fulfillment no longer provide any satisfaction. Spending time with friends or family becomes more of a chore as isolation and solitude increase.

This often results in even greater feelings of worthlessness as one considers a possible reality where they are no longer tethered to the lives and activities of others they once identified as foundational to their sense of self.

Things you might find yourself saying:

  • “It doesn’t matter. Nobody cares about me anyway.”
  • “I’m all alone.”
  • “They will be better off if I’m not there. They don’t want to spend time with me anyway.”

Hope Through Christian Counseling

If you are reading this and you are concerned that you are experiencing one or more of these changes in functioning, health, or lifestyle, it is important that you seek treatment to determine the underlying cause.

Many different issues can be at the root of the emotions that cause symptoms of depression. A number of counselors at Huntington Beach Christian Counseling work directly with individuals and families who struggle with depression.

Give us a call and we can meet with you today to help you find the path to a functional and enjoyable life once again.

References
A. H. Weinberger, M. G. (2017, October). Trends in depression prevalence in the USA from 2005 to 2015: widening disparities in vulnerable groups. Psychological Medicine.
Bureau, U. C. (2016, July). Quick Facts United States. Retrieved from US Census: https://www.census.gov/quickfacts/fact/table/US/PST045217
SAMHSA. (2016). Key Substance Use and Mental Health Indicators in the United States: Results from the 2016 National Survey on Drug Use and Health. Retrieved from SAMHSA: https://www.samhsa.gov/data/sites/default/files/NSDUH-FFR1-2016/NSDUH-FFR1-2016.htm#mde

Photos
“Depressed”, Courtesy of Anh Nnguyen, Unsplash.com, CC0 License; “Eruption”, Courtesy of Yosh Ginsu, Unsplash.com, CC0 License; “Depressed”, Courtesy of Alex Boyd, Unsplash.com, CC0 License; “Depressed”, Courtesy of Ian Espinosa, Unsplash.com, CC0 License

Do Not Battle Alone: Seek Help for Depression

/in , , , ,

The LORD himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged. – Deuteronomy 31:8

Among the psychological struggles plaguing people in the US, depression is one of the more common ones. The ADAA.org states that “MDD [Major Depressive Disorder] affects more than 16.1 million American adults, or about 6.7% of the U.S. population age 18 and older in a given year.”

And even for adolescents, depression is an issue. “In 2015, an estimated 3 million adolescents age 12 to 17 in the United States had at least one major depressive episode in the previous year, according to the National Institute of Mental Health.” (ADAA.org)

These statistics are not surprising, however, given that life is so unpredictable. Negative experiences like the death of a loved one, separation, illnesses and accidents, failure at work or school, and other forms of emotional or physical harm can readily cause severe depression. Huntington Beach Christian Counseling can help individuals cope with these challenges.

Fortunately, it can be overcome.

The Various Ways to Get Help for Depression

Because depression is a common issue, much research has been done to discover ways to battle depression. Here are some things to do to receive help for depression.

1. Talk to somebody

One important step is to open up to someone about the problems causing the depression. The more a person stays isolated, the more hopeless the situation becomes. Speaking to a trusted family member, friend, or colleague can do wonders to lift the emotional burdens. Just the feeling of being cared for through their concern can make a sufferer feel that they are not alone.

Professional counseling is another way as some loved ones are unsure of what to say, especially if the issue is very complicated or life-threatening. Professional counselors can better probe the issue to get to the true root of the problem. If needed, counselors may also prescribe medicines to combat the problem.

2. Get diagnosed

There are different forms of depression such as major depressive disorder, seasonal affective disorder (SAD), postpartum depression, premenstrual dysphoric disorder, persistent depressive disorder, and even depression due to medical conditions. Each one has its own characteristics.

Since depression recovery requires the willing cooperation of the sufferer, it helps that the sufferer feels that they are in good hands. This is more quickly done if the type of depression is known so that the counselor knows how to objectively explain what the sufferer is going through.

3. Join a support group

For many people undergoing struggles – emotional or physical, it helps to know that you are not alone. In a support group, experiences are shared, and emotions are unburdened.

4. Contact a crisis worker

In case depression leads to suicidal thoughts, it is imperative that the sufferer speaks to somebody about this. Sadly, many are not able to as they feel ashamed to reach out to a loved one or there may be no loved ones around to speak to. Fortunately, there are hotlines specifically for this need.

  • One may call the suicide prevention lifeline at 1-800-273-8255 or visit their website https://suicidepreventionlifeline.org
  • One may also text 741741 and be connected immediately to a crisis worker for no charge.

5. Learn more about depression

A sufferer of depression can proactively choose to deal with their situation by learning more about what they are going through. There are many available resources (e.g. blogs, articles, videos and books) that deal with this, many of which written by people who dealt with depression themselves.

Here are some helpful options:

While there are several good books out there discussing depression, two very good Christian books on surmounting depression are:

  • When the Darkness Will Not Lift by John Piper
  • Spurgeon’s Sorrows: Realistic Hope for Those Who Suffer from Depression by Zack Eswine

Take Care of Yourself

As with any mental issue, help from others is important in order to address what is causing the suffering. But there are also things that a sufferer must do for themselves to take care of their physical, mental and spiritual health. Failure to do so will make the depression will feel even more insurmountable.

1. Exercise and diet

Just like in other sicknesses, mental issues or injuries, if the physical body is not well, then overcoming the problem becomes more difficult. A weak body can affect the mind and soul. While a depressed person may not “feel” like taking care of themselves, it is important that this is still done. For example, a quick jog around the neighborhood or a trip to the gym can give the sufferer a healthy change of scenery to uplift their mood.

Additionally, a proper diet is necessary to prevent sickness and ensure that one’s mood does not become even more morose, adding to the depression.

2. Yoga

In recent years, yoga has become quite popular in Western culture as a way to keep the body and mind strong.

The physical discipline required to do it, as well as the emphasis on deep breathing and mindfulness of one’s body and thoughts, do wonders for obtaining self-control and peace of mind. Research has even shown that yoga can positively combat anxiety.

3. Keep a journal

Similar to the methods of Cognitive Behavioral Therapy (CBT), journal writing allows a person to focus on their mental process and how that may be affecting them. When thoughts are written down, a sufferer may look at them objectively to unlock the negative thoughts behind their mental issues. Journal writing may also work as an “eraser” or “editing marker”, allowing a person to remove negative ideas or perhaps view them in a different light.

But even if journaling does not allow them to see the roots of their negativity, at least it may serve as an outlet for emotional release.

3. Listen to healing music

Music can be a means to heal if the melody and message are right. The following are some Christian artists whose songs can help heal.

  • Sleeping at Last

Try the songs “Saturn”, “Emphasis”, and “You are Enough.”

  • Bellarive

The song “Tendons” is about the act of grace committed on the cross.

  • Josh Garrels

The songs “Beyond the Blue,” “Farther Along,” and “Born Again” are very helpful.

  • Needtobreathe

Many of their light-hearted tunes contain much depth for the soul.

4. Read the Bible and Pray

I waited patiently for the LORD; he inclined to me and heard my cry. He drew me up from the pit of destruction, out of the miry bog, and set my feet upon a rock, making my steps secure. He put a new song in my mouth, a song of praise to our God. Many will see and fear, and put their trust in the LORD. – Psalm 40:1-3

All over Scripture, it is clearly seen that there is an on-going spiritual battle for our souls. Prayer and Bible reading are direct ways to fight the darkness’ powers that threaten to turn us away from God.

When depressed, a sufferer may feel that their spirit is at an all-time low, making it easier to succumb to negative thoughts about self-harm (e.g. suicide, alcohol or drug abuse) or breaking relationships (e.g. divorce, running away, isolation). This is why it is very important for the sufferer to reconnect with God.

Another helpful spiritual activity is to have someone pray for you or pray with you. As earlier stated, opening up to others is already a helpful step when battling depression.

It helps to know that somebody cares about your situation. But corporate prayer is also a powerful method in dire circumstances as there are two or more of you seeking God’s wisdom and help through Christ.

As stated in Matthew 18:19-20, “Again I say to you, that if two of you agree on earth about anything that they may ask, it shall be done for them by my Father who is in heaven. For where there are two or three gathered together in My name, I am there in their midst.”

Our Savior knows what is like to be human and what it means to struggle. If there is anyone that can help, it is He.

Depression is a serious issue indeed. It saps a person’s emotional, physical and spiritual energy, causing them to look at life from darkly tinted lenses.

If you or someone you know is suffering from it, it is best to get help soon. The abovementioned methods should be reviewed and applied. However, if professional counseling seems to be the best path, then you should get into contact with a professional Christian Counselor at Huntington Beach Christian Counseling who can listen to your concerns while applying Scripture to heal both mind and soul.

Photos
“Tearful”, Courtesy of Kat J, Unsplash.com; CC0 License; “Group Effort”, Courtesy of Rawpixel.com, Unsplash.com; CC0 License; “Yoga”, Courtesy of Matthew Kane, Unsplash.com, CC0 License; “His Word,” Courtesy of jclk8888, Pixabay.com, CC0 License