According to The National Institute of Mental Health (NIMH), in 2014, an estimated 15.7 million adults aged 18 or older in the United States had at least one major depressive episode in the past year. This number represented 6.7% of all U.S. adults. Research also indicates that those in certain professions are at a higher risk for depression. For example, in a recent study, 28% of lawyers suffered from depression. 29% of young doctors are reported to suffer from depression.
Unfortunately, despite how common depression is, there is still a lot of stigma around it. Often, those who suffer from depression feel they should be able to “buck up” and simply stop feeling this way. Here are 10 things you need to know about depression.
1. Depression Looks Different For Everyone
NIMH lists the following as signs and symptoms of depression:
-Persistent sad, anxious, or “empty” mood
-Feelings of hopelessness, pessimism
-Persistent sad, anxious, or “empty” mood
-Feelings of hopelessness, pessimism
-Feelings of guilt, worthlessness, helplessness
-Loss of interest or pleasure in hobbies and activities
-Decreased energy, fatigue, being “slowed down”
-Difficulty concentrating, remembering, making decisions
-Difficulty sleeping, early-morning awakening or oversleeping
-Appetite and/or weight changes
-Thoughts of death or suicide; suicide attempts
-Restlessness, irritability
-Persistent physical symptoms
This is just a partial list and not everyone experiences every symptom. Depression is easily spotted when it takes the form that people readily recognize: sadness.
However, according to Brooklyn, N.Y.-based therapist, Justin Lioi, LCSW, who specializes in men’s counseling, “depression can often be masked with anger, or irritability. Having depression, which is in a sense deep, deep sadness, doesn’t sit well with many people, particularly men. It seems ‘weak,’ but being irritable is a curmudgeonly, if annoying, forgivable and stronger personality trait.”
“If more people could connect their annoyance, frustration and irritability with depression (a shame-filled emotion) there might be less requests for anger management and more for anger expression.”
2. Your Fears About Depression — They Are Normal
Many therapists I interviewed for the story all shared that it’s extremely common for those who struggle with depression to have fears, or sometimes even self-loathing, about how they feel.
Gary Brown, Ph.D., LMFT, FAPA, FAAETS, a licensed psychotherapist in Los Angeles, shared four common feelings:
- Fear of stigma that comees with being diagnosed with depression
- Fear that they might lose a relationship or their job
- They erringly believe that feelings of depression mean that they are “crazy”
- Their culture discourages asking for help with anything that could be seen as a mental disturbance
Steven J. Hanley, Ph.D., a clinical psychologist, shared:
“Seeking treatment for depression often involves confronting terrifying parts of our minds and hearts that we would rather not see or know. The idea of sharing these aspects with a professional helper can leave us feeling shameful and vulnerable. That a depressed person even makes a call to inquire about psychotherapy with me is often a huge first step. It takes a great deal of courage to move towards helping yourself like that.”
3. Understanding The Spectrum Of Depression
People can mistakenly see depression as being binary. I either have depression or I don’t. However, psychotherapist and fitness specialist Kathryn Gates, who practices out of downtown Austin, Texas, says that people should view depression as being on a continuum:
“Thousands of people who don’t seek treatment for depression would if we viewed mental health in our culture as being on a continuum, as opposed to, ‘either I’m crazy or I’m not.'”
According to Gates, “All of us meet some of the criteria required to diagnose mental illness. And most people meet the full criteria to ‘have’ one mental disorder or another. If being in therapy wasn’t so stigmatized, more people would seek out treatment and continue with it as they see improved health. It’s okay to see a therapist! It doesn’t mean you are crazy!”
4. Practice Self-Compassion
Oftentimes, we can be incredibly judgmental and critical of ourselves and how we feel. You may catch yourself engaging in negative self-talk. If someone you love, say your child, your spouse, your parent, your best friend, came to you and shared that he or she was struggling with depression, what would you say to him or her? See if you can offer yourself that same level of self-compassion. You may want to come up with a phrase or a mantra that you can repeat when you catch your mind filled with negative self-talk, such as: “This is a difficult moment. May I be kind to myself.”
Michele Paiva, licensed Zen psychotherapist, shared:
“As a Zen psychotherapist, one thing I wish everyone knew about depression is that it happens to everyone in some form, at some time or another. We know that suffering will happen. We are born crying and we pass away objecting to the transition of passing. In between, we resist experiencing disease, heartbreak, aging, and little nuances like getting caught in the rain or missing a flight. Our resiliency is what helps us to manage the suffering and turn it into an empowering transition. Our experiences are the sand and grit that become the pearls of our lives.”
5. Helpful Tips
A list of suggestions that you may find to be helpful:
From Dr. Nicki Nance, a licensed psychotherapist who teaches human services and counseling at Beacon College in Leesburg, FL:
Give it a name–the black dog, the cloud, the shadow–anything that serves as a reminder that it is something you are experiencing–not something you are.
Increase the amount of time you spend in the sunlight. Light increases serotonin production and lifts the mood. Sadly, a lot of people who are depressed withdraw by closing the shades and living in the dark.
Make a schedule to eat, sleep, and walk. Depressed people have to schedule these basics, because if they wait until they “feel like it,” they may skip it altogether.
From Dr. Greg Kushnick, clinical psychologist with a private practice in Manhattan, N.Y.:
Add novelty to your life. Create new memories by seeking out your passions. Try new adventures.
Daily journaling can speed up the process of recovery from depression.
Talk to someone you trust. It is necessary to find outlets for processing depression. Talk through your depressive experiences with someone you trust.
Get help. Psychotherapy with the right therapist can be immensely helpful.
Additional tips from Michele Paiva, licensed Zen psychotherapist:
Develop healthy habits. Schedules help us to develop habits, so healthy schedules become healthy habits that become effortless in time. We build resiliency as we accomplish success.
Foster good sleep hygiene. Waking at the same time and retiring on schedule daily helps our body to retain an organic acumen for processing emotions and boosting the immune system with rest. Turn off all electronics at least an hour before you plan to retire to bed.
Move your body! Activity, especially activity that engages the parasympathetic system (such as yoga, mindful walking, etc.), will help lower cortisol levels and boost immune system and mood. This decreases a host of stress responses that can create symptoms and unpleasant reactions like panic attacks, headaches, and gastrointestinal issues.
Connection with others is incredibly important. Depressed individuals tend to isolate or only connect with people who might be more negative. Connecting with upbeat or healthy individuals helps aid in mood enhancement and is known for setting off a chain of attachment bonding and chemical responses that aid in self-trust, trust in the world, and increased positive perceptions.
Eating healthy is important; a diet rich in vegetables and fruits, low in sugar and caffeine, eliminating processed foods and ensuring hydration, will help the individual to equip themselves with nutritional resources to combat the demands that depression places on their body and mind.
This article previously appeared on Forbes.