Tip : Challenge Negative Thinking
Do you feel like youre powerless or weak? That bad things happen and theres not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.
When these types of thoughts overwhelm you, its important to remember that this is a symptom of your depression and these irrational, pessimistic attitudesknown as cognitive distortionsarent realistic. When you really examine them they dont hold up. But even so, they can be tough to give up. You cant break out of this pessimistic mind frame by telling yourself to just think positive. Often, its part of a lifelong pattern of thinking thats become so automatic youre not even completely aware of it. Rather, the trick is to identify the type of negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking.
Exercise Is Something You Can Do Right Now To Boost Your Mood
Your fatigue will improve if you stick with it. Starting to exercise can be difficult when youre depressed and feeling exhausted. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more.
Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercisesuch as walking, weight training, swimming, martial arts, or dancingwhere you move both your arms and legs.
Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you movesuch as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.
Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.
Take a dog for a walk.If you dont own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. Youll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.
The Ultimate Guide To Walk
Navigating the walk-in clinics in Canada can be challenging and confusing at times. Medical clinics are often necessary whether or not you have a family doctor.
When you need medical care and dont have a general practitioner or they arent available, where do you turn? The answer is Find nearby walk-in clinics. These doctors perform similar services as your family practitioner, but you dont need an appointment.
Before going to a walk-in clinic, you might wonder what services are covered, which will cost out-of-pocket, and how to avoid long wait times.Weve created this guide to help answer some of the common questions people have when it comes to walk-in clinics.
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Who To Talk To About Depression
Depression is a relatively common yet treatable mental health condition.
Doctors treat depression with various medications and therapies such as cognitive behavioral therapy, interpersonal therapy, and psychodynamic therapy. Up to 90% of people with depression respond to treatment and gain relief from some of their symptoms.
For most people experiencing symptoms, the first step is talking to a primary care doctor.
The doctor may conduct a mental health screening to learn more about the individuals mental health. After performing a physical exam to evaluate a persons overall health, they will ask questions about the persons feelings, mood, behavior patterns, and any other symptoms they are experiencing.
Depending on the individuals symptoms, a doctor may refer them to a mental health specialist.
Common types of mental health professionals include:
Finding the right mental health professional can be a challenge. A persons primary care or family doctor should be able to provide a referral or recommendation to a suitable psychiatrist, psychologist, or counselor who will meet their needs.
Various other resources can also help a person find a doctor, including:
An individual should consider various factors when looking for a mental health professional to help with depression. These include the following:
Anxiety And Depression Association Of America
The Anxiety and Depression Association of America is an international organization that works to improve the quality of life of people living with anxiety and depression disorders. They provide a therapist directory, support group listings, and information about the disorders and self-help strategies. You can reach them through their website or by calling 240-485-1035.
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Still Trying To Belong
Ive had a lot of experience being by myself. Ive moved away from my friends and family and lived in three different provinces for extended periods of time. After graduation, I left on what I thought would be an adventure to begin my studies and a career in agriculture. Within a short time, the loneliness became overwhelming.
Im a very independent person, but that doesnt mean I dont need people in my life. One thing I dont think Ill ever get used to is eating at restaurants by myself. Im not a very outgoing person, so just entering a restaurant alone is incredibly difficult for me. I usually pretend not to mind and just focus on my cellphone, but eventually I have to put the phone down and acknowledge the fact that Im eating at a table with no one sitting across from me.
It isnt only in restaurants. A close friend once texted me while at an airport, explaining how odd it was that she felt alone in a crowd of people. I dont think I told her, but I remember thinking about how often I get that same feeling. She went on to say, there are people all around me, interacting with each other, having fun together: but Im sitting here alone.
There are people all around me, interacting with each other, having fun together: but Im sitting here alone.
These issues can be hard to face. If youre considering harming yourself or others, please read this!
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Most People With Depression Need Treatment To Feel Better
If you think you may have depression, start by making an appointment to see your health care provider. This could be your primary doctor or a health provider who specializes in diagnosing and treating mental health conditions . Certain medications, and some medical conditions, such as viruses or a thyroid disorder, can cause the same symptoms as depression. A health care provider can rule out these possibilities by doing a physical exam, interview, and lab tests. Your health care provider will examine you and talk to you about treatment options and next steps.
Talking to Your Health Care Provider About Your Mental Health
Communicating well with your health care provider can improve your care and help you both make good choices about your health. Read about tips to help prepare and get the most out of your visit. For additional resources, including questions to ask your health care provider, visit the Agency for Healthcare Research and Quality.
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How To Find The Right Treatment
Sticking to your treatment plan is one of the most important things you can do. Its easy to get discouraged in the first few weeks of treatment, and you may feel like you dont want to continue. All types of treatment can take a few months before you notice a difference.
It can also feel like youre doing much better, causing you to stop treatment altogether. Never stop treatment without consulting your doctor first.
You should feel comfortable talking to your therapist. If you dont, try switching to a new one. You may have to meet with several therapists before you find the one thats right for you.
You should also talk to your therapist about your feelings toward your therapy sessions and your overall treatment plan. This allows them to work with you and make changes if your treatment plan isnt working.
Finding the right treatment is often a trial-and-error process. If one doesnt work, its good to move on. If 2 or more months have gone by and youve stuck to a treatment but dont feel any relief from the depression, its likely not working for you. You should experience relief from depression within 3 months of starting a medication.
Talk to your doctor immediately if your:
- depression doesnt improve after several month of treatment
- symptoms have improved, but you still dont feel like yourself
- symptoms get worse
What Treatment Should I Be Offered
The National Institute of Health and Care Excellence writes guidance on what treatment doctors should offer you. But your doctor does not have to give you these treatments. And the treatments may not be available in your area.
Different treatments may be available in your area. Your doctor might think these suit your symptoms more than the recommended treatments.
NICE recommend that depression is treated in different steps depending on how severe the condition is for you. The steps are as follows.
Step 1: Everyone who may have depression
Your doctor should offer you:
- an assessment of your symptoms,
- support, such as regular appointments in person or by telephone,
- information on how to deal with your symptoms,
- monitoring of your symptoms and follow-up, and
- referral for further assessment and treatment if needed.
Step 2: Mild to moderate depression
Your doctor may offer you:
- low-intensity interventions, such as self-help guided by the doctor or computerised cognitive behavioural therapy ,
- physical activity programmes,
- group cognitive behavioural therapy ,
- medication if you have a history of moderate or severe depression, or you have had symptoms for a long time, and
- referral for further assessment and treatment if needed.
Step 3: Moderate to severe depression, or mild to moderate depression when other treatments havent worked
Your doctor may suggest:
Step 4: Severe and complex depression or if your life is at risk Your doctor may suggest:
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Disruptive Mood Dysregulation Disorder
Disruptive mood dysregulation disorder is a condition that occurs in children and youth ages 6 to 18. It involves a chronic and severe irritability resulting in severe and frequent temper outbursts. The temper outbursts can be verbal or can involve behavior such as physical aggression toward people or property. These outbursts are significantly out of proportion to the situation and are not consistent with the childs developmental age. They must occur frequently and typically in response to frustration. In between the outbursts, the childs mood is persistently irritable or angry most of the day, nearly every day. This mood is noticeable by others, such as parents, teachers, and peers.
In order for a diagnosis of disruptive mood dysregulation disorder to be made, symptoms must be present for at least one year in at least two settings and the condition must begin before age 10. Disruptive mood dysregulation disorder is much more common in males than females. It may occur along with other disorders, including major depressive, attention-deficit/hyperactivity, anxiety, and conduct disorders.
Disruptive mood dysregulation disorder can have a significant impact on the childs ability to function and a significant impact on the family. Chronic, severe irritability and temper outbursts can disrupt family life, make it difficult for the child/youth to make or keep friendships, and cause difficulties at school.
Treatment typically involves and/or medications.
Mental Health And Urgent Care
Anxiety, depression, and panic attacks are common mental health issues that affect millions of Americans. Many people think these mental health symptoms can only be treated by therapists. However, mental health concerns like these can actually be effectively addressed at an urgent care center, especially if you need after-hours care or arent sure what your symptoms could mean.
If youre having an anxiety attack or suffering from depression, an urgent care center can treat you right away. Knowing which mental health symptoms can be treated with urgent care can bring you one step closer to feeling better and avoiding the onset of other serious health concerns.
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What If My Symptoms Dont Improve
If youre not responding to treatment, you may live with treatment resistant depression. This is when your symptoms have not improved after at least 2 standard treatments. This can also be known as treatment-refractory depression.
There is currently no official criteria used to diagnose treatment resistant depression.
What treatment is available for treatment-resistant depression?There are treatment options for treatment resistant depression. Even if antidepressants have not worked already for you, your doctor may suggest a different antidepressant from a different class.
The new antidepressant you are offered will depend on the first antidepressant you were given.
Sometimes your doctor can prescribe a second type of medication to go with your antidepressant. This can sometimes help the antidepressant work better than it does by itself.
Where antidepressants have not worked, your doctor may suggest talking therapies, ECT or brain stimulation treatments. See the previous section for more information on these.
What is an implanted vagus nerve stimulator, and how is it used in treatment resistant depression?If you live with treatment resistant depression, and youve not responded to other treatments, you may be able ask for an implanted vagus nerve stimulator.
Please speak to your doctor if youre interested in this treatment and for more information. You may be able to get this treatment funded through an Individual Funding Request.
- NHS – Your Rights by clicking here.
Why Is Dealing With Depression So Difficult
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.
Its the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something thats difficult and something thats impossible. While recovering from depression isnt quick or easy, you do have more control than you realizeeven if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.
Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hourslong enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend. By taking the following small but positive steps day by day, youll soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.
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What Are Walk In Clinics And Who Are They For
Walk in clinics are designed to give people access to medical care without an appointment, whether or not they have a family doctor. They provide the same services as a family doctor and can diagnose, treat, and prescribe medication.
Walk in clinics are for everyone. If you have a health card, you can visit a walk in clinic, typically free of charge. If you dont have a health card, you may have to pay a fee out of pocket.
What Can It Do
It’s used to help the person find ways to deal with everyday stressors. It can also encourage you to use your medications properly.
Many studies support the idea that therapy can be a powerful treatment for depression. Some have also found that combining depression medicine with therapy can be very effective. A large-scale trial involving more than 400 people with treatment-resistant depression found that talk therapy alongside medication improved symptoms.
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Some Suggestions For Your Visit
There are things you can do to get the best out of your visit to a health professional:
- When making the appointment, ask if you can have extra time to talk with your doctor
- List the signs and symptoms youve been experiencing
- Consider taking a friend or whnau member with you for support
- List the things youve tried that have or have not helped
- Let your doctor know if youre on any other medicine or treatments
- If your current treatment doesnt seem to be working, ask to discuss another approach
- If youre not satisfied with the help from your health professional, consider changing to another one.
How To Talk To Someone About Depression
Sometimes it is hard to know what to say when speaking to someone about depression. You might fear that if you bring up your worries the person will get angry, feel insulted, or ignore your concerns. You may be unsure what questions to ask or how to be supportive.
If you dont know where to start, the following suggestions may help. But remember that being a compassionate listener is much more important than giving advice. You dont have to try to fix your friend or family member you just have to be a good listener. Often, the simple act of talking face to face can be an enormous help to someone suffering from depression. Encourage the depressed person to talk about their feelings, and be willing to listen without judgment.
Dont expect a single conversation to be the end of it. Depressed people tend to withdraw from others and isolate themselves. You may need to express your concern and willingness to listen over and over again. Be gentle, yet persistent.
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