Depression - A Very Real Illness
by William Hale, Ph.D., Psychologist, University Counseling Services
Did you know?
- Almost 20 million Americans suffer from depression in any given one-year period.
- It is estimated that $15-53 billion per year is lost, due to depression.
- Often depression is not diagnosed or is misdiagnosed by doctors.
- Greater than 80% of people that suffer from depression can be successfully treated.
Depression is not just a state of extreme sadness. Sadness is a natural response to an emotionally painful event. Depression is an illness. A clinically depressed person does not always have a reason for feeling unhappy and the symptoms can last for weeks to years.
Symptoms of depression can include sadness, crying over minor things, anxiety, inability to think clearly or remember things, irritability, feeling flat or unemotional, feelings of helplessness and hopelessness, chronic fatigue or lack of energy, sleeping too
much or too little, loss of appetite or overeating, gastrointestinal problems, irregular menstrual cycles, loss of interest in activities you like, decreased sex drive, unexplained aches and pains, excessive worrying, withdrawing from other people, loss of motivation to do necessary things, pessimism, excessive guilt and self criticism, and thoughts of death or suicide.
Depression is very treatable, and many treatment options are available. The most common treatments in addition to self-care activities are talk therapy and antidepressant medication.
Exercise and Depression
An increasing amount of research points to the fact that exercise can be as effective a treatment in lifting depression and anxiety as medication or therapy. The research also shows us that regular exercise can help keep depression from returning. Exercise helps to increase the levels of neurotransmitters in the brain that create positive moods. It increases the level of endorphins (chemicals that create a sense of well-being) in the brain, while reducing levels of cortisol (a stress hormone). Exercise also relaxes muscle tension, improves sleep, and increases body temperature, both which may help reduce anxiety, a common symptom of depression. Anger and fatigue also seem to be reduced with regular exercise. Beginning or increasing exercise can also improve the way you feel about yourself.
Two things that often happen when you get depressed are loss of self-esteem and loss of belief that you can do anything. When you are depressed, you lose energy and motivation. This can become a really serious downward spiral very quickly. Beginning an exercise program, no matter how small, can benefit you by helping you to reverse the habit of inactivity. This can help you to feel better about yourself by letting you prove to yourself that you can do something about the way you feel physically and mentally. Getting some exercise can also be a great distraction from the negative thinking we experience when feeling depressed. Exercise also can be a social event. It can be anything from participating in an intramural sport to something as simple as taking a walk with a friend. Feeling better by sharing time with others is a great added benefit, if getting yourself moving.
More Self-Care Tips
- Don't drink. Alcohol and drugs increase depression.
- Set small goals. Don't overload yourself. Don't expect too much, and certain times of the day, you have greater energy. Use this to your advantage.
- Eat regular meals, even if you don't feel like eating, and avoid sugary foods.
- Stay connected with others, even if you feel like withdrawing.
- If you feel like giving up, get help.
Getting Help
If you feel that you are experiencing depressive symptoms that are interfering with your life, contact UCS at 216.368.5872, or visit our website for more information.
To do an anonymous self-screening for depression and other mental health concerns, visit the UCS online screening page and enter the keyword "case."
For more information on depression and its treatment, visit the American Psychological Association, National Institute of Mental Health or Mental Health America websites.
Issue 23, October 2007