Banish the blues

A ‘black dog' may not be an ideal companion but there are ways to train it.

It's not unusual to hear somebody say that they find something depressing or that they themselves feel to be depressed. However it is important to understand more about depression as an actual condition, so that you or anybody you know who may be experiencing it can be supported through it, and if necessary, provided with the correct treatment. So let's devote the next few lines to looking at:

• How to distinguish depression from a transient period of sadness or feeling low
• The effects of depression
• How to alleviate depression

When we feel positive our spirits are lifted and we're able to get through the day with a sense of resilience and perspective. Joe Forgas an Australian psychologist has conducted research into positive psychology and on the flip side has found the social benefits of sadness. For a start running the full gamut emotions from positive to negative is part of the rich tapestry of being human. Sadness can lead us to be more tolerant and empathetic of others it slows us down so that we become more reflective and take stock of our situation and it can allow us to retain a good level of gratitude when all is going well leading us to count those blessings.

But with such feelings as sadness frustration or even grief despite feeling low there is still an engagement with one's surroundings whereas depression results in a sort of social dislocation. It goes beyond sadness and can pull someone into feelings of wretchedness and hopelessness. It is futile and possibly harmful to suggest that somebody with depression should ‘cheer up' or ‘snap out of it' because depression can no more be shaken off at will than a child with chicken pox can zap their skin back to normal. 

Effects of depression

There are various levels (mild to severe) and types of depression including reactive manic and postnatal. The key feature shared by all is that feelings of negativity become overwhelming to the point that the person affected finds it very difficult to function holistically (that is physically as well as psychologically) at a sufficient level. As a consequence day-to-day living becomes an uphill struggle with little energy available to conquer the ascent. Loss of the following typically occurs:

• Appetite - Depression brings with it a loss of interest and this includes in basic things like food. The incentive to look after and nourish oneself becomes a secondary consideration. (Weight gain can also be a factor of depression when eating too many of the wrong things in an ‘auto-pilot' mode can become a habit.)
• Concentration - Daily tasks become difficult to attempt because of the mental fog that depression often induces. Any ability to focus is diminished and this can also hinder memory.
• Libido - Depression has a knack for killing off our capacity for pleasure and so a decreased sex drive along with an inability to reciprocate physical demonstrations of being loved becomes common.
• Self-Esteem - It is essential in life to maintain a sense of self-worth be able to identify and cultivate your abilities and reward yourself occasionally. With depression confidence goes right down the gurgler. Feelings of having little to offer and being overly self-critical which lead to an avoidance of social situations bubble to the surface. Alternatively some people manage to maintain a veneer that suggests all is well when in fact their lack of self-esteem becomes debilitating.

Coping with depression

Depression is more common than you may realize and is not something to feel ashamed about. In fact denial can contribute to a worsening of the effects and greater anxiety on both the part of the person with depression and the one trying to help.

• Talk - Dealing with matters on your own is no way forward. It's advisable to see a professional if a bout of depression has continued for more than a fortnight as counselling in itself can be an effective form of treatment. It is frequently possible to identify what triggers depression by doing so.
• Exercise - This often seems like a frivolous consideration when all you may feel like doing is to crawl under a duvet. Physical activity succeeds in upping those serotonin levels and combats boredom so a brisk walk swim or session at the gym will sharpen your focus and momentarily pull your mind out of a negative quagmire.
• Avoid alcohol - Alcohol is a depressant and far from making you feel like the life and soul of the party will only exacerbate unwelcome emotions. It also tampers with the effectiveness of much anti-depressant medication.

If you or somebody you know has experienced some of the above effects for more than two weeks where everyday life has become arduous do seek support

www.beyondblue.org.au
www.blackdoginstitute.org.au

Written by Cassandra Duell.