Can I get an 'AMEN' if you feel that your week starts off with high energy, with a routine in place but by Friday you're barely making it to the couch before you zone out with Netflix playing in the background, or scrolling for hours on social media? Or you experience days on end with no joy or pleasure and begin questioning what's the point to all of this?
Did Someone Say Depression?
Low moods, loss of interest, overwhelming sadness or grief, symptoms of pain, difficulty sleeping and diet changes are some of the common symptoms of depression. There are a boat load of different types of depression but today's article will focus on how we can recognize these symptoms for what they are and learn some strategies for how to reduce them.
Myths about Depression
1) Keeping busy at work will beat depression
Throwing yourself into work may temporarily help you to feel better, but depression will not be solved by overworking. It could easily turn to burnout, and overworking can actually be a sign of clinical depression, especially for men.
2) Depression isn't a real illness
Depression is an actual mental illness and not just a case of the blues. Depression impacts the feelings, thoughts and behaviours of an individual and can require a long-term treatment plan to recover from it. It is often an invisible illness as well, so one doesn't need to look 'depressed' to be experiencing depression.
3) Depression only affects women
Depression affects both men and women but is often undiagnosed as men don’t show the stereotypical signs, whereas they are more likely to show signs of anger or frustration. Severe depression is associated with suicide where men account for 75% of suicides in Canada.
4) Depression is the same as sadness
When comparing the two it is important to look at the impact of each. With sadness it usually resolves itself within a period of time and having the support of family and friends. Depression can last up to months or years and often the individual is dealing with additional emotions such as anxiety, hopefulness and apathy.
5) If depression runs in your family, you will have it
It is true that there is an increased risk, but it is not a guarantee that you will automatically inherit depression. Focus your energy on creating healthy habits for your life that will help reduce your risk of depression. A good place to begin is by thinking of things that bring you joy/pleasure that are healthy and are in alignment with your values.
6) You will need medication the rest of your life
Based on your treatment plan, it will determine how long you will need to take the medication. In addition, psychotherapy can be another avenue for using effective interventions such as CBT, IFS, and EFT, and helps you to build sustainable strategies that will help lessen the dependence on your medication. Combining medication and psychotherapy may also be recommended by your health care team.
7) Depression will go away on its own
By avoiding treatment, depression can persist for years and can lead to unhealthy behaviours and even self-hard. It is important to get help so that you can return to your best life and learn how to cope and manage these symptoms of depression. Imagine if you walked around with a broken ankle, and ignored the pain as much as you could. Eventually your body and mind will normalize the pain and you will become used to feeling pain and thinking this is how life must be.
8) Depression means you are weak
By no means does this mental illness have a correlation between your mental, emotional or physical strength. There are symptoms of depression and clinical depression, but the important part it so recognize that taking action and recognizing that you want to work with this part of you takes a lot of strength.
The Symptoms of Depression
According to the Diagnostic and Statistical Manual of Mental Disorders, 5th edition, here are some criteria they look for when determining a diagnoses of depression. In order to be officially diagnosed with depression you will need to reach out to certified mental health professionals, such as the Canadian Psychological Association
A client would present as:
Depressed mood most of the day, nearly every day.
Noticeable reduction in interest or pleasure in all, or most activities, nearly every day
Significant loss of weight or decrease/increase in appetite nearly every day
Reduced physical movement and slowness of thoughts (evident by others, not just the individual)
Exhaustion and fatigue nearly every day
Intrusive thoughts of worthlessness and or guilt nearly every day
Difficulty concentrating, making decision, thinking nearly every day
Recurrent thoughts of death, recurrent suicide ideation without a specific plan, or a suicide attempt or a specific plan for committing suicide.
Click here to take the Depression Quiz but keep in mind that this is NOT a true diagnostic tool. Only mental health providers or your doctor can provide you with a true diagnosis. These symptoms must be causing you distress or difficulty in functioning in your social, work, personal or other important areas of your life.
Space, Grace and Beautiful Bridges
xo Unapologetically You
Resources:
https://www.psycom.net/depression-definition-dsm-5-diagnostic-criteria/#dsm-5diagnosticcriteria
https://cihr-irsc.gc.ca/e/48856.html
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