Depression: Understanding & Coping

If you're visiting this page because you feel depressed, I applaud you for taking a positive step to deal with your depression. The counseling offered here may help you get some relief.

It may have taken a lot just to get out of bed today. Perhaps there's been a depressing loss in your life. Maybe things are just sad, or you just aren’t interested in much these days.

Whatever is going on for you, to state the obvious -- this depression has you stuck. Your energy level is low; motivation is gone too. You have my empathy, no one likes to feel this way. The good news is there are steps you can take to manage your depressed mood.

But how? I feel awful. I just want it all to go away.

To begin coping with your depression, I'm going to ask you what may appear to be a somewhat peculiar question.

How would you eat an elephant?

Would you be able to consume it all in a single gulp? Of course not. The only practicle way to eat an elephant is:

One bite at a time.

Using this same logic, you can begin
to effectively deal with depression.

Start with a simple choice -- not to be overwhelmed. Go with the flow; take it one day, or one moment at a time.

Step by step you can work your way out of most depressions. Even with a chronic level of depression you'll have to go slow and pace yourself.

Let's begin by assessing your level of depression. All moods have levels that lay along a continuum or scale.

For instance, there has been a time when you were happy, a time when you were ecstatic, and times that were in-between.

The same applies to depression:

When considering your level of depression remember: you're feeling down, and thinking negatively. To realistically estimate the degree of your depression will be a challenge. You'll probably believe you are worse off then you really may be.

If things are hurting so badly, and you feel suicidal or are thinking about killing yourself, please, visit the CRISIS section for help.

To better estimate your level of depression, use the following criteria.
(Knowing this will help you decide what to do next.)

Over the past 2 weeks:
How many of these statements would you answer as true?

Feeling sad, empty or depressed most of the day, nearly every day
Having little or no interest/pleasure in daily activities, most of the day,
nearly every day.
Feeling very irritable or easily angered nearly every day.
A big change in your everyday appetite, or a significant weight loss.
Difficulty falling asleep or difficulty staying asleep.
Feeling very tired or lacking energy most of the day, nearly every day.
Feeling unable to move or pain when moving.
Difficulty thinking or concentrating, nearly every day.
Inability to make decisions nearly every day.
Feeling worthless or very guilty, nearly every day.

(Please note: This is only a personal evaluation. It is not an actual "test" for depression;
and not intended to replace an assessment by a behavioral healthcare professional.)

Have any of these conditions caused distress or problems in
social, work, school or other important areas of your life?

If you counted 5 or more of the above statements as true over the past 2 weeks there are significant indications that you are experiencing a level of Major Depression.

This is a level of depression that calls for intervention. Contact a doctor, counselor, or psychiatrist in your area.

If you don’t have the means to pay for this, your state will have some form of mental health facility where you can be treated with no or little cost. You most likely will find this facility listed in your phone book, or contact your local hospital.

Don’t be turned off by my suggestion of a psychiatrist. It does not mean you are “crazy”!

Psychiatrists are M.D.'s who specialize in treating mental health issues, and Major Depression is a mental health matter. Get the help you need and deserve.

If you’ve estimated your depressed mood to be higher on the scale, you still may benefit from using a medication that can help lift you back to a normal mood range. You'll need to consult someone able to prescribe medications.

No matter where on the range your level of depression fits, you can get benefit from meeting with a counselor or therapist.

Here is some information to consider about the use of: Medications.

Follow along to the next page where we can take a look at some additional methods to cope as well as the causes of depression.

To help guide you in dealing with your depression, I would highly recommend any of the following books:

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