Depression

Everyone has or will experience feeling depressed in their lifetime. It is expected that at one time or another, you may feel sad or overwhelmed due to the loss of a friendship, relationship, loved one, or, seemingly for no apparent reason at all. At times, however, these feelings of sadness can become overwhelming, intense and prolonged to such an extent that daily functioning can become difficult or even impossible. When this happens, a person is described as "depressed".

Depression is a disturbance of mood characterized by varying degrees of sadness, disappointment, feelings of helplessness and an inability to experience pleasure. Depression can be quite pervasive; affecting many or all aspects of your life. In some cases, feelings can become so overwhelming that thoughts of hurting yourself or ending your life may appear to be the only option. The ability to recognize depressive symptoms and/or patterns may be helpful in warding off such severe depression and possibly keep negative events from occurring such as: loss of jobs, academic trouble, or, in more serious circumstances, attempts at hurting oneself.

Symptoms of Depression

Although each person may experience a depressive state differently, here is a list of common symptoms that many people feel when they are depressed:

Changes in feelings

crying spells of lack of emotional response (i.e. "I just feel numb")
helplessness and/or hopelessness
inability to gain pleasure, even from activities that use to feel good
loss of warm feelings toward family and friends
feeling like being alone or wanting to isolate
exaggerated sense of self blame and/or feelings of guilt
feeling worthless
loss of sexual desire

Changes in behaviors

academic and/or occupational difficulties
loss of interest in activities
isolation from important/significant people in your life
lack of energy; fatigue
irritability; complaining
being in a bad mood more often than not
indecisive, confused and unable to focus or concentrate easily overwhelmed; not able to complete everyday tasks and activities

Physical complaints

lethargic, always seems tired or fatigued
change in sleeping and eating habits (i.e. sleeping longer hours, waking up in the middle of the night or early in the morning, difficulty falling asleep; loss appetite or increase in appetite)
gastrointestinal difficulties (upset stomach, diarrhea)
persistent headaches

Why does someone become depressed?

There are many reasons why someone will become depressed. Common reasons (especially for college students) are: loss of a significant relationship, leaving home, academic difficulties, parental conflict, existential or future concerns ('what am I going to do when I graduate: What do I want from life? etc.), just to name a few. Other environmental and even possible chemical or biological factors may also play a role in the causation of depression. Regardless of the reason, feeling depressed is very difficult and many people who are depressed need some help in coping with their situation.

What should I do if I feel depressed?

The first thing to remember is that almost everyone feels depressed at one time or another. And, more often than not, most people return to their regular functioning at some point--you will not be depressed forever. Take time to assess why you are feeling the way you are feeling. Feeling sad or depressed in most cases, is an expected and appropriate reaction to a stressor or situation. When you lose something important in your life, it is appropriate and expected that you will feel sad and even depressed. However, when these feelings become overwhelming, too intense, last for an extensive period of time, or significantly interfere with your ability to function, it might be wise to make efforts to change your situation. Some ideas may be to:

give yourself a break from the stressful situation and/or event
seek out the support and validation of friends and/or family, or seek out the assistance of those who may be able to change your situation
attempt to do activities that were pleasurable to you, even if that means you have to take a break from the stressful event and/or feelings
avoid making long term commitments or decisions until you are feeling clearer and more level-headed
take things day by day--attempt to accomplish small goals as opposed to trying to solve everything at once

If feelings of depression persist or worsen, it may be advisable to seek help from a friend, family member or mental health professional. Depression is a common issue that many students face, and alleviation of your symptoms is definitely possible.

Another alternative to consider is anti-depressant medication. Consulting with a psychiatrist can be helpful in deciding if medication is an option that you should consider.

How can I help someone else who may be depressed?

The most important thing to remember if you helping someone with depression is to remain supportive. Blaming the depression on the person, trying to "make" them "snap out of it" and other confrontational techniques can backfire and make the situation worse. It is important to first let the person know that you are concerned about her or him, want to help and are willing to be a resource. The way that you help may range from just listening to recommending that the person contact a mental health care provider for assistance.

Remember that in most cases, feeling depressed is common for all of us. Many people experience an alleviation of their depressive symptoms in a reasonable amount of time. If, for whatever reason, it feels like this is not occurring, there are other resources and options available.

Written by: Robin H. Holmes, Ph.D./University of Oregon Counseling Center