Depression Treatment: How To Help Yourself
In addition to the help and support you get from your therapist and/or doctor, there are a few things you can do on your own that will help you feel better:
- Stay physically active. Exercise helps boost your mood, and research has shown that it may also help ease depression.
- Get a good night’s sleep. Sleep helps us heal from many health problems, including depression. Getting the right amount of sleep, but not too much, helps you have more energy. Try to go to sleep and get up at the same time every day. Make your bedroom a comfortable place for sleeping and sex only — banish TV and use curtains to keep out bright outdoor light.
- Stay connected. Spending time with supportive friends or family will make you feel better — even if you don’t feel like it will. It may help to choose low-key ways to connect. Go to a light-hearted movie, meet for a coffee and some people-watching, or take a walk in a nearby park. The contact you get from others, along with depression treatment, can help bring you out of the dark and back into the light.
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Reduced Interest In Activities You Used To Enjoy
This is one of the main signs of depression. It is normally present right at the beginning of this disorder and can worsen as the depression develops. A depressive mood disorder can lead to a person having quick and transient changes to their disposition .
In addition, interest in participating in activities that once brought joy disappear without any logical explanation. People often explain that they simply don’t feel like it.
Your Thoughts And Feelings Affect Everything You Do
Not feeling right can cause you to think and act differently and this can affect all aspects of your life, sometimes in the most unexpected ways.
When somethings not right you could experience it in different ways. You might get sick or just feel generally run-down. You may feel like youre not your usual self – you dont want to be around anyone when usually you love company. You may cry a lot for no apparent reason or easily lose your temper, or even wonder what your life is all about.
Getting an overall picture of yourself helps to make sense of whats happening in your life, and what can help you feel better. One way to do that is to think about whats happening in different aspects of your life your body , your spirit , your social circle and your mind .
- Physical : Thinking about your tinana means focusing on how you look after and care for your body.
- Mental : Thinking about hinengaro means focusing on emotions and how you communicate, think and feel.
- Social : Thinking about whnau means focusing on the relationships you have with people who support you. Their support might be physical, cultural or emotional.
- Spiritual : Thinking about wairua means focusing on things that give your life meaning. That might mean your religion. It could also mean thinking about your links with the environment , your heritage, and your connections to ancestors .
Know and understand those unseen things that can cause worry, anxiety and fear – Mori proverb.
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Can Depression Be A Symptom Of Other Mental Health Problems
Depression can be a part of several mental health problems, such as:
If feelings of low mood or suicidal thoughts are the reason you first speak to your doctor about your mental health, your GP might offer you treatment for depression without realising that you are also experiencing other symptoms.
If you think you’re experiencing other symptoms, you can talk to your doctor about this to make sure you’re getting the right treatment to help you. See our pages on seeking help for a mental health problem for information on how to make sure your voice is heard, and what you can do if you’re not happy with your doctor.
Randal Lea Ma Ladac Ii Qcs
CHIEF COMMUNITY RECOVERY OFFICER
Randal Lea, our Chief Community Recovery Officer is a licensed addictions counselor with 30 years of clinical and administrative experience.
Randal received masters degrees in counseling from Trevecca Nazarene University and in psychology from Pacifica Graduate Institute. He is a frequent presenter on a variety of topics such as assessment, sexual behavior in children, ethics, dreamwork and trauma. He is a certified practitioner of DreamTending and a qualified clinical supervisor.
Prior to his current role as Chief Community Recovery Officer, Randal served eight years as Assistant Commissioner with the Tennessee Department of Childrens Services. In 2008, he was recognized by the Praed Foundation as a national Systems Champion for implementing a statewide childrens assessment for DCS. He also received the Friend of Children Lifetime Achievement Award in 2010 from Tennessee Voices for Children after seven years on their board. Randal was also recognized in both 2000 and in 2015 as Professional of the Year by the Middle Tennessee chapter of the National Association for Alcoholism and Drug Abuse Counselors .
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Symptom #3 Funny Tummy
Ever totally lost your appetite, felt queasy, or had a churning stomach when you felt anxious or were going through a tough time? A persons digestive system is incredibly sensitive to emotions.
For those with depression, stomach and digestive issues are often an ongoing concern, especially in kids and teenagers.
Nausea, diarrhoea and constipation can all be symptoms and studies have shown up to 60% of people with irritable bowel syndrome have a mental illness such as depression or anxiety.
Coping With Uncontrollable Crying
There are also a number of things you can do on your own to cope with uncontrollable crying that is interfering with your life. Below are some ideas:
- Explain the problem to others so they are not surprised or confused.
- Speak to other people with the same problem and ask for advice.
- Distract yourself with something the opposite of crying, like having someone tell you a funny joke.
- Practice deep breathing and relaxation techniques.
- Getting up and walking around to change your position.
- Keeping a diary of your episodes to track the triggers, length, related emotions, and ill effects.
- Examine life stresses and how you can address them.
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Dilemma Of Not Wanting To Live Or Die
Depressive people often lose interest in their lives. They fail to find any meaning or purpose to their lives. There are times when they feel like dying but cant find courage. Sometimes they want to live but cant find any reason.
Many face this dilemma and find comfort in sleeping. The constant tug of war between wanting to die and live exhausts them. Sleeping is the in between of not wanting to live but not wanting to die.
Alterations In Connectivity In Brain Areas In Major Depression May Cause Crying Spells
In the sections above, we learnt about certain areas of the brain that are involved in regulating crying.
These include periaqueductal grey, cerebellum, anterior cingulate cortex, amygdala etc.
Recent brain imaging studies have shown that Major Depressive Disorder involves alterations in structure and function of various brain areas.
Alterations in periaqueductal grey brain area lower the ability to cope with life stress
Periaqueductal grey is an area of grey matter present in the midbrain. It is involved in pain modulation, fear, anxiety and heart activity.
Dysfunction of brain cells in the periaqueductal grey area may lower motivation and make it difficult to cope with life stress in depression. This area may also be involved in panic.
Stress may affect the activity of neurotransmitters in the periaqueductal grey region and induce feelings of despair and anhedonia and lower the ability to cope with stress.
Disrupted connectivity in Anterior Cingulate Cortex may contribute to anhedonia in MDD
The anterior cingulate cortex is a part of the brain that connects the emotional limbic system and the cognitive prefrontal cortex. It helps manage uncomfortable emotions and disturbances in its function may contribute to substance abuse, binge eating etc.
It is also involved in processes such as controlling blood pressure, heart rate, decision making, attention etc.
This may be associated with depression severity and other symptoms such as anhedonia and lowered motivation.
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Butch Glover Mba Ncac Osap
CHIEF OPERATIONS OFFICER
Butch Glover, a state licensed and nationally certified addiction counselor, accepted his role as Chief Operations Officer in 2015.
Butch began counseling in 1989 and worked with Cumberland Heights throughout the 90s doing Aftercare, contract work and individual counseling.
Butch worked for one of the states first intensive outpatient programs in Jackson, TN and the Jackson Area Council on Alcoholism. During this time, he developed two pilot addiction programs in the Greater West Tennessee area. Butch also maintained a private practice, specializing in family of origin work and addiction populations.
Butch is a Tennessee native. He is a graduate of Lambuth University and earned an MBA from Union University.
Dysfunction Of Stress Hormones May Increase Crying Spells In Depression
Chronic life stress is bound to put you in a low mood and cause irritation, anger, social isolation and even crying.
A fairly old study published in The American Journal of Psychiatry, 1990 revealed that our thought patterns can influence the levels of stress hormone in our body during the depression.
They observed that variations in stress hormone levels in patients with depression were associated with feelings of self-accusation, the expectation of punishment and even crying.
Noradrenaline and adrenaline are the neurotransmitters that play an essential role in our stress response.
It would be relevant to note that noradrenaline and adrenaline regulate the activity of our sympathetic/parasympathetic nervous system which in turn control our crying response.
Stress-induced dysfunction of these neurotransmitters is said to contribute to the pathogenesis of depression.
Researchers from Athens University Medical School, Greece conducted a study to examine the connection between neurotransmitters and crying proneness.
65 men and 105 women were enrolled in the study. They were assigned scores for crying easily with the help of a questionnaire.
The researchers evaluated the levels of noradrenaline, serotonin and dopamine in the participants spinal fluid and tried to ascertain their association with crying proneness.
They observed that individuals who had scored high for crying proneness had low levels of noradrenaline than individuals who were less prone to cry easily.
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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.
What Should I Do If I Think My Child Is Depressed
If you think your child is depressed:
Talk with your child about sadness and depression. Kids might not know why they are so sad and why things seem so hard. Let them know you see that they’re going through a hard time and that you’re there to help. Listen, comfort, offer your support, and show love.
Set up a visit with your child’s doctor. Let your child’s doctor know if sad or bad moods seem to go on for a few weeks. By itself, this doesn’t always mean a child is depressed. Tell your child’s doctor if you have also noticed changes in your child’s sleep, eating, energy, or effort. Tell them if your child is dealing with a loss, a big stress, or hardship.
The doctor will do a physical exam. A full exam lets the doctor check for health issues that could cause your child’s symptoms. They can also check for depression. Your child’s doctor may refer you to a child therapist. The doctor’s office might have a child therapist on staff.
Set up a visit with a child therapist. A child therapist will spend time talking with you and your child. They will do an in-depth check for depression by asking questions and listening. The therapist can explain how therapy can help your child.
Take your child to therapy visits. The therapist may suggest a few visits, or more. Therapy can take time, but you will see progress along the way.
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Nick Hayes Phd Lmfta Lcdc
CHIEF SCIENCE OFFICER
Dr. Nick Hayes is the Chief Science Officer at Cumberland Heights, overseeing all research, technology and quality related initiatives for the organization. His research focuses on measurement-based practice systems, digital phenotyping and intensive longitudinal monitoring.
Nicks work highlights Cumberland Heights commitment to outcome-oriented care, using proven techniques to put those struggling with substance use disorder on a path to success.
Nick received his PhD in Couple, Marriage, and Family Therapy from Texas Tech University. He is also on the faculty of Lipscomb University as an adjunct professor of psychology.
How To Help Someone Who May Be Experiencing Depression
If you are currently experiencing one or more of these symptoms, its okay to seek support. If you are having thoughts of suicide, call 303-492-2277 to access 24/7 crisis support from Counseling and Psychiatric Services .
If you notice a roommate, friend or classmate experiencing any of these symptoms, here are a few things you can do to help:
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Depression & Crying Spells: Mechanisms That Could Alter Crying In Major Depressive Disorder
Like I mentioned previously, alteration of crying response in Major Depressive Disorder has not been studied adequately.
However, personal reports of patients with Major Depressive Disorder and/or anxiety confirm the occurrence of crying spells.
While there is no definitive understanding as to why depression could cause crying spells, we will be going over various theories that could explain why crying spells or crying response are frequent in Major Depressive Disorder.
Should I Worry That My Child Will Commit Suicide
National surveys from the government show the overall risk. In 2019, for example, nearly 9% of high school students attempted suicide at least once over the course of a year. Thinking about suicide also continued to rise from previous years . Although less common, young children do attempt suicide as well.
Watch your child closely for the warning signs of suicidal behavior, including:
- Focus on death and dying.
- Giving away possessions.
- Combination of the two.
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Lifes Not Less Than A Nightmare
When lifes a nightmare, trust me dreams are just entertainment. Your life is tangled up in so many emotions and feelings. Waking up in the morning feels like a task.
Your bed becomes your comfort zone and the thought of leaving it is terrifying. When you begin to dread your life, sleep is one thing you may try to hold on to.
You Can Play A Role In Research By Joining A Clinical Trial
Clinical trials are research studies that look at new ways to prevent, detect, or treat diseases and conditions. The goal of clinical trials is to determine if a new test or treatment works and is safe. Although individuals may benefit from being part of a clinical trial, participants should be aware that the primary purpose of a clinical trial is to gain new scientific knowledge so that others may be better helped in the future.
In addition to volunteer research opportunities for the patient groups listed above, research opportunities for healthy volunteers are also available. Healthy volunteers play a critical role in our studies.
For more information about clinical research and how to find clinical trials being conducted around the country, visit NIMH’s clinical trials webpage.
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Pain Is Another Way Your Brain Communicates
If you feel discomfort identifying and talking about distressing emotions, like sadness, anger, and shame, this could cause feelings to manifest differently in the body.
If youre experiencing any of these physical symptoms for a prolonged period of time, make an appointment with your primary care doctor or nurse practitioner. If you dont already have a provider, our Healthline FindCare tool can help you connect to physicians in your area.
According to the American Psychological Association, depression is one of the most common mental illnesses, affecting 14.8 million American adults each year.
Depression can be caused by a variety of factors, such as genetics, exposure to childhood stress or trauma, and brain chemistry. People with depression often need professional help, like psychotherapy and medication, to fully recover.
So at your appointment, if you suspect these physical symptoms might be more than surface level, request to be screened for depression and anxiety. This way your healthcare provider can connect you with the help you need.
What Causes Depression
Sometimes depression has no apparent cause. Other times it may be caused by different factors such as:
- A family history of depression may mean you are more likely to develop it.
- A medical condition or a chronic illness can contribute to depression through your stress and worry.
- A stressful event can trigger depression. For example, a family or relationship breakup, job loss and financial pressure, bullying, trauma, and the death of a friend or loved.
- People who tend to worry a lot, are self-critical and have negative thoughts are at risk.
People experience depression in different ways. Below are some common symptoms of depression.
- losing interest in activities you usually enjoy
- withdrawing from your friends and family or being more dependent on them
- increased use of alcohol or other drugs
- losing your temper more than usual.
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Alcohol And Drug Abuse
Alcohol and drug abuse happen due to the presence of profound sadness and suffering. The person may feel the need to experience joy and to turn off their depressed feelings. This can be dangerous, as abuse can lead to dependence and overdose.
Nonetheless, alcohol and drug abuse does not occur to all people with depression, therefore it’s important to be alert to any rapid change in a person’s personality that could indicate signs of addiction.