A Definition of Depression

Depression is a disturbance in mood, thought, and body characterized by varying degrees of sadness, disappointment, loneliness, hopelessness, self-doubt, and guilt. Most people tend to feel depressed at one time or another; some people may experience these feelings more frequently or with deeper, more lasting effects. In some cases, depression can last for months or even years. The least intense type of depression, "feeling blue" or "being in a bad mood" is usually brief in duration and has minimal or slight effect on normal, everyday activities. With moderate depression, symptoms are more intense and last for a longer period of time. Daily activities are more difficult but the individual is still able to carry out these activities. In severe depression there may be extreme fluctuations in moods or even a complete withdrawal from daily routine and/or the outside world. Feelings of hopelessness can become so intense that thoughts of death may occur and suicide may seem a viable option.

Changes in Feelings and/or Perceptions

• Crying spells or at the other extreme, lack of emotional responsiveness
• Inability to find pleasure in anything
• Feelings of hopelessness, worthlessness and/or helplessness
• Exaggerated sense of guilt, self-blame or failure
• Loss of sexual desire
• Loss of warm feelings toward family or friends
• Pessimism about self, the world, the future

Physical Complaints

• Chronic fatigue and lack of energy
• Loss of appetite, or at the other extreme, compulsive eating
• Insomnia, early morning wakefulness, or excessive sleeping
• Unexplained headaches, backaches, and similar complaints
• Digestive problems including stomach pain, nausea, indigestion, and/or change in bowel habits

Causes of Depression

When the source of depression is readily apparent, the individual can expect the reaction to lessen and then fade away within a reasonable amount of time. In cases where feelings of depression exist with no apparent source, the depression may get worse because the person is unable to understand it. This sense of loss of control may add to the actual feelings of depression. Any number of stressors may be involved in depression. This can include personality, or environmental factors such as loss of a loved one, an unhealthy relationship, excessive criticism and negativism, unrealistic expectations and difficulty in expressing feelings. Biochemical factors, such as illness, infection, certain drugs (including alcohol and even prescribed medications) and improper diet and nutrition can create chemical imbalances that play a significant role in some depressions. Genetic factors, including a family history of depression may play a role. In general, depression is a withdrawal from physical or psychological stress. Identifying and understanding underlying causes of the stress is necessary in learning to cope with depression.

Helping Yourself  

Being honest with yourself about changes in mood or the intensity of negative feelings as they occur will help you identify possible sources of depression or stress. Examine your feelings and try to determine what is troubling you -- relationships with family or friends, financial responsibilities, and so forth. Discussing problems with the people involved or with an understanding friend can sometimes bring about a resolution before a critical stage of depression and stress is reached. Even mild depression should be dealt with if it interferes with your effectiveness. You might also try to:

• Change your normal routine by taking a break for a favorite activity or something new-even if you don't feel like it
• Exercise to work off tension, help you relax,and perhaps improve your ability to sleep
• Avoid known stressors
• Become more positive and active rather than criticizing and waiting for others to act
• Learn to be specific, not vague about your feelings and to express them constructively
• Delay making long-term commitments, decisions or changes that make you feel trapped or confined
• See a physician if physical complaints persist
• Consult a mental health professional before it gets worse.

Helping a Depressed Friend

Since severely depressed individuals can be very withdrawn, lethargic, self-ruminating, and possibly suicidal, a concerned friend can provide a valuable and possibly life-saving service. Talking candidly with the individual regarding your concern for his or her well-being will often help bring the problems out into the open. As you talk with your friend, share your concern and willingness to help.

• Acknowledge the pain and suffering
• Do not try to "cheer up" the individual
• Do not criticize or blame as feelings of depression cannot be helped
• Do not sympathize and claim that you feel the same way as he or she does
• Try not to get angry with the depressed individual

Dealing With a Suicidal Friend

If the depression appears to turn to thoughts of suicide, urge the individual to seek professional help. If the person resists such a suggestion and you feel that suicide is likely, contact a professional yourself to learn how to best handle the situation.