Depression is a word that is used today to describe many moods so sometimes it is difficult to know whether or not someone is really suffering from a clinical depression. Sadness is not depression; but it can be a component of depression. If you have just ended a relationship and are sad this is normal – even if you were the one to end the relationship and know it is the right decision. But sadness can turn into depression if it is not dealt with properly. It is important to note that not all depression is caused because of genetics or brain activity. When depression gets unmanageable we do look to anti-depressants for help but a great deal of depression could be dealt with before it gets to that stage and without the use of medication. Symptoms of depression often start very insidiously with feeling down, having no energy for the regular activities of life and taking no joy in what used to bring one pleasure. These early symptoms are often viewed as “I’m really tired and down these days” or “I really need a vacation”. One of the earliest symptoms of depression that should be a red flag is when one stops the activities that once brought them joy and serenity. So how do I know if I am sad or depressed?

One important aspect is the length of time. If you broke off your relationship or lost a loved one a year ago and you are still experiencing this as if it happened yesterday then this is no longer sadness. This has now moved into a depressive state and you probably need help to deal with those feelings and emotions. Another important point is the degree and number of symptoms that you are experiencing. If you are having trouble concentrating, feeling sad and crying every day for most of the day or feeling highly irritable, having sleep disturbances whether too much or not enough and cannot get out of bed in the morning and you find that you do not take pleasure in anything – even the things that used to bring you joy – then you are probably suffering from depression and need to get some help. You should make an appointment with your physician and follow that up with a therapist. It is important to talk about your feelings with someone and have them help you to get back your life. Anti-depressants will help jump-start the process but they are only one element in a healthy therapeutic treatment plan.
But what if you are just starting to experience some of these symptoms and are still at the prevention stage rather than the treatment phase.

• Sleep habits – go to bed at a reasonable time so that in the morning you know you have had enough sleep. Get out of bed even if you would prefer not to and begin your day at a regular time.
• Exercise: Any exercise that will help you to secrete endorphins (our happy hormones) will help elevate your mood. This is not bodybuilding but rather running, biking, aerobics, etc.
• Diet: Eat a balanced meal and limit high carbohydrate or fatty foods which will make your body feel sluggish and that will affect how you feel mentally. Drink at least 6-8 glasses of water per day.
• Meditation: It is so important to exercise our minds and by meditating 10 minutes a day we can make important changes to our brain, which will help us to feel more content and serene. You can find examples on our website to help you get started.
• Talk to someone – even a friend who will listen can be a source of comfort and help lead to recovery. Talking is important because depression can often be exacerbated by people not talking. A lot of people feel shame because of something that is happening in their life – even if it is not their fault – and so they do not talk about it. Holding in painful experiences and thoughts only gives depression the environment to grow. So talk and if you do not want to talk to a friend then talk to your doctor of find a therapist.
• Other activities: Yoga, accepting invitations to connect to people rather than quickly refusing, reaching out to friends, get a massage, taking a course in something you are interested in, doing something different even if it means taking a different route to work, watch funny TV programs and stay away from violence and/or sad movies, etc.

The reasons for depression are often environmental and mean that something needs to change. If you feel that this might be happening to you and you would like help in making some positive changes in your life contact us, we can help you get back your life.

Written by: Dr. Judith Norton, Ph.D., OPQ.