Who Is At Risk For Seasonal Affective Disorder
Seasonal affective disorder is more common in younger people and women. Youre also at higher risk if you:
- Have another mood disorder, such as major depressive disorder or bipolar disorder.
- Have relatives with SAD or other forms of depression or mental health conditions, such as major depression or schizophrenia.
- Live at latitudes far north or far south from the equator. Theres less sunlight during the winter at these latitudes.
- Live in cloudy regions.
Let Your Appetite Draw You Out Of Bed
Our bodies have a way of telling us its time to move forward. If youre hungry, or if you really enjoy that 1st cup of coffee every morning, you might be tempted enough to actually get out of bed. The idea of a tasty breakfast might just spark your appetite. You might even discover that its a blueberry muffin and a glass of orange juice every morning that encourages you to get out of bed despite feeling depressed.
Minimize Your Daily Choices
Have you ever walked into a theme park and been overwhelmed at what you want to do first? Researchers think that having too many choices can actually cause significant stress that can lead to depression.
Psychologist Barry Schwartz, author of the book The Paradox of Choice, describes research that shows that when faced with too many choices, those who aim to make the best possible choice maximizers face higher rates of depression.
For many of us, our lives are filled with choices. Which outfit do we wear, and should we buy yogurt or eggs or bagels or English muffins or sausage for breakfast? The pressure of making the right or wrong choice is thought to contribute to depression.
If making choices stresses you out, simplify things. You can:
- Learn to be decisive more quickly.
- Reduce the decisions youll have to make during the work week: Plan out your outfits, and have your meals prepped and ready to go.
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Set Your Messages Aside
A common symptom of depression is difficulty concentrating. If a constant flow of e-mails and phone calls is interrupting your train of thought, you may be diverted from the more important tasks you need to accomplish. If this is a challenge for you, resist the urge to constantly check your e-mail, and allow your phone calls to be handled by voicemail. Set aside several times throughout the day to respond to these messages.
Take A Moment To Laugh
Laughter is a powerful way to instantly boost your mood. When you laugh or smile, it makes you feel happy and energetic. Even when you fake a smile or laugh, it has a positive impact on your mood and mindset.
When you feel stressed at work or overwhelmed in your life, take a moment to laugh. Put on a funny comedy or ask friends out for a night of joking and laughing. Spend time with loved ones who make you laugh with their activities, antics or behavior. When you laugh, it reduces your stress levels and makes you feel optimistic and positive.
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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.
Assume That Your Family Is Disappointed In You
This is vital. Put hateful words in the mouths of your loved ones. Imagine them telling you that youre a disappointment, that they cant love you when youre acting like this. At all costs, do not talk honestly to your loved ones about the way youre feeling. It will almost definitely make you feel better. Just put words in their mouth without actually speaking to them.
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Assume That The Way You Feel Is Permanent
Dont tell yourself that everything is temporary, that even the strongest feelings, negative and positive, pass with time. Avoid perspective at all costs. Just let yourself drown in this puddle. Assume this is how you will feel in a month, a year, ten years, and for the rest of your life. Resign yourself to your depression, make it a part of you and dont let it be something that makes you a stronger and better person down the road.
Schedule Organize And Prioritize
These skills become more challenging when youre depressed but usually help us feel productive and accomplished, says Goldman. She suggests trying your best to maintain a set schedule.
When were structured externally, we usually feel more balanced internally. When depressed, set realistic goals and organize what needs to be done.
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Signs Of Depression At Work
Here are some signs that you may be working while depressed:
- Missing work:It could be you start calling in sick or make excuses for needing a personal day.
- Trouble concentrating:Just cant keep your mind focused on work? If it feels like youre in a fog all the time or in a hopeless state of mind, this can be an indication that youre trying to work while depressed.
- Missed deadlines and goals:Inability to get work done or complete tasks, avoidance of phone calls and meetings, failing to achieve personal or career goalsthese can be signs of depression at work.
- Feelings of depression only when youre at work:It could be that your workplace is the cause of depression. If youre largely overcome with depression while at work, but not as much elsewhere, it could be that feelings of depression are driven by your job. Serious workplace issues like harassment, discrimination, abuse, and bullying can eventually lead to feelings of depression, if left unaddressed.
- Fatigue and lack of energy:Tired all the time? Feel like you have no energy to do your job? Persistent fatigue can be a sign of depression.
Find Videos Songs And Pictures That Will Make You Cry
You already feel sad, but why not push the envelope a little. Google 10 saddest songs ever and listen to all of them. Make a day of it. Go through your facebook pictures, not as a way to remind yourself of all the fun times youve had with people who care about you, but to remind yourself of all the worst moments of your life and all the people youve disappointed. Do everything you can to make yourself cry and remind yourself of why youre depressed. Dont let yourself naturally get over whatever youre trying to get over, find new and creative ways to keep it fresh in your mind.
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Create A Wellness Toolbox
A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down.
The tools you find most helpful might not work for someone else so it’s important to carefully consider what things can help you feel your best.
Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities.
Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.
Create a list of the activities you might try when you’re feeling bad. Then, choose an activity to try when you’re having a particularly rough time.
Focus On Whats Around You
Paper and pens may seem old-fashioned, but the affect they have definitely isnt. Consider writing down something youre grateful for every day. Or even better, do this at night and reread your gratitude in the morning. Reminding yourself about the positives in your life can start your day a little better.
Another option is to focus on your pets, which have shown to provide many benefits . They can be a great motivation for waking up in the morning, whether its feeding, walking, or cuddling with them.
Spending just a few minutes being unconditionally loved by your pet can have an overwhelming positive effect on your mood.
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When Should I Go To The Emergency Room
If you or a loved one has suicidal thoughts, get help. Call your provider, go to an emergency room, call 911 or call the National Suicide Prevention Lifeline, at 800.273.8255. This national network of local crisis centers provides free, confidential emotional support to people in suicidal crisis or emotional distress. Its available 24/7.
Tips For Living With Depression
Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.
Everything feels more challenging when you’re dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.
But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression.
This video has been medically reviewed by Daniel B. Block, MD.
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Get Out Of Bed And Out Of Pajamas
The simple act of getting up is a good first victory of the day. Leave a few sticky notes with positive affirmations where you can see them, such as: Yes, you can do it, Every long journey starts with one step, or Never give up! Your brain digests whatever thoughts you create, so feed it positive ones.
Whats The Difference Between Grief And Depression
Given that the primary symptom associated with depression is sadness, it can be easy to think of grief or bereavement as depression. But grief is a natural response to specific experiences, such as the end of a relationship or the death of a loved one. While you might feel regret or remorse, and you might withdraw from usual activities if you are experiencing grief, youre unlikely to feel the overwhelming sense of worthlessness, thoughts of self-harm or suicide, and other symptoms of depression. Another important difference is that in grief, painful feelings usually come in waves and are often mixed with positive memories.
American Family Physician
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Keep Depression From Coming Back
Though doctors donât know that itâs possible to prevent depression altogether, you may be able to keep it from coming back if youâve already had an episode. Some therapists use an approach called mindfulness-based cognitive therapy to do that.
MBCT combines cognitive therapy, which changes the way you think, with mindfulness. The goal of mindfulness is to focus on whatâs going on in the present. The method aims to help people with depression be aware of their negative thoughts and learn to change them.
Other psychotherapies, such as Interpersonal Therapy, which focuses on relationships, are also effective.
Other ideas to prevent depression involve medicine, lifestyle changes, and nutrition. Some studies have found that steps like these can reduce new episodes of depression by 25% or more, but scientists need to do more research on these approaches.
Focus On What You’re Doing
Depression causes you to be absorbed in your own thoughts. To counter this as you go about your daily routine, focus your thoughts on the outside world. For example, when you wash a dish, feel the water on your hands and listen to the dishtowel rubbing the plate. “By focusing on the outer world with attention,” says Luciani, “you’re really teaching yourself to let go of that inner ‘gerbil wheel’ where you are spinning depressive thoughts.”
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Taking Time To Manage Your Health
Taking time to manage your mental health is an essential part of maintaining a healthy lifestyle. When you ignore your mental health, you may become overwhelmed with stress from your work and home life. By taking time to keep your mind and emotions in a healthy place, you will feel confident when taking on new tasks. Fortunately, mental health exercises only take a few minutes, or even seconds, to help you stay balanced and focused throughout your day.
Life Events And Depression
Research suggests that continuing difficulties, such as long-term unemployment, living in an abusive or uncaring relationship, long-term isolation or loneliness or prolonged exposure to stress at work can increase the risk of depression.
Significant adverse life events, such as losing a job, going through a separation or divorce, or being diagnosed with a serious illness, may also trigger depression, particularly among people who are already at risk because of genetic, developmental or other personal factors.
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How Can You Get Yourself Out Of A Funk
Although depression can become a very clinical subject, many of the ways to help yourself through this mood disorder are very simple and practical. Self-care is a key component to living a happy, healthy life and between your diet, exercise, daily routines, and social interactions there are plenty of steps you can take to influence your mood. As you move through your depression, be open to trying new approaches and understand that it might take a combination of these self-care practices before you notice a change in your mood.
Take Deep And Conscious Breaths
Deep breathing is a simple and efficient way to reduce your stress levels and regain control in your mind. When you start feeling overwhelmed at work or in any other environment, sit down and take a few deep and conscious breaths. Breath in until you feel your diaphragm expand and then slowly let out your breath. You can focus on breathing by slowly counting to five or ten while you take a breath in and then counting to five or ten while you exhale.
Make sure you focus on breathing your with diaphragm. You should feel your stomach move rather than your shoulders to take in a deep breath. Try to take in five to ten deep breaths before you return to the task that feels overwhelming. You will find that the slight interruption and focus on breathing actually gives you the chance to step away from the project or task for a moment and regain a feeling of balance. You can then focus on the task without feeling overwhelmed.
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Should You Worry About Antidepressant Withdrawal
insomniaPsychiatric Times
More to the point, while you should slowly stop your antidepressant with the help of your doctor, antidepressants do not cause dependence and withdrawal like other substances. Unlike substances that are known to cause addiction, such as alcohol, opioids, and barbiturates, people don’t crave antidepressants. You dont get high from them, and they arent intentionally or compulsively overused. Serious reactions like the seizures and agitation that can follow sudden withdrawal from addictive substances are unheard of when these antidepressants are tapered gradually, note the authors of the Psychiatric Times report.
Seek Support For Symptoms Of Depression
Depression is often not recognised and can go on for months or even years if left untreated. Its important to seek support as early as possible, as the sooner a person gets treatment, the sooner they can recover.
Untreated depression can have many negative effects on a persons life, including serious relationship and family problems, difficulty finding and holding down a job, and drug and alcohol problems.
There is no one proven way that people recover from depression. However, there is a range of effective treatments and health professionals who can help people on the road to recovery.
There are also many things that people with depression can do for themselves to help them recover and stay well. The important thing is to find the right treatment and the right health professional for a persons needs.
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Find A Reason To Get Out Of Bed
If routines you enjoy can help motivate you, finding a fun or exciting reason to get out of bed in the morning might help even more. Maybe its a special breakfast or treating yourself to a fancy cup of coffee on the way into the office.
Giving yourself a reason to get up is always a good motivator. Positive reinforcement can be a great influencer and help you break the hold that I cant get out of bed depression has on you.
When To Seek Professional Help
Any level of depression should be taken seriously and the faster you address the symptoms, the less likely you are to develop a more severe type of depression. Seeking professional help is a sign of bravery and self-respect because it shows that you are dedicated to caring for your mind and body. A therapist can offer more clinical advice and guide you through treatment with approaches that are more tailored to your specific situation and needs. However, if you are experiencing suicidal thoughts, tell someone you trust and seek assistance immediately.
Everyone experiences low points in their life and their mental health, but depression is a treatable mental illness and you can recover. Whether you or a loved one is feeling depressed, every persons experience with mental illness is different but help is available. Visit our Key Services page to learn more about the treatment methods we offer and to explore our list of additional health and wellness classes to support your overall mental health.
If you are in a crisis, please call us at 303-425-0300 or by calling the crisis line at 844-493-8255. The 24/7 crisis walk-in center and withdrawal management program is open at 4643 Wadsworth Blvd, Wheat Ridge, CO 80033.
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