The Word Depression

We all know what the word depression is and what the word means. The word even has complicated medical descriptions, and is in the Diagnostic and Statistical Manual 5 (DSM-V).
Morgan and Townsend (2021) tell us that “depression is an alteration in mood expressed by feelings of sadness, despair, and pessimism” (p. 480).  Lists of signs and symptoms accompany the definitions and include.

• Feeling sad
• Feeling anxious
• Feelings of hopelessness
• Feelings of helplessness
• Irritability
• Changes in appetite
• Changes in sleep patterns
• Feelings of guilt
• Loss of interest in hobbies
• Fatigue
• Physical aches and pains
• Headaches
• Thoughts of death or suicide

 
In addition, not all depression is the same. There are different types of depression.

• Major Depressive Disorder
• Melancholy
• Bipolar Disorder
• Psychotic Depression
• Dysthymia
• Seasonal Affective Disorder
• Postpartum Depression
• Situational Depression
• Treatment Resistant Depression

 
While depression can be complex with different names, and with different signs and symptoms for different individuals, there is one commonality. It makes us feel bad. While feeling ‘bad’ is not official medical terminology, it is the best way I can think of how to describe the combination of different feelings that depression can bring.
While dealing with depression is not a pleasant experience, it is important to be aware of this condition and why you are experiencing the different signs and symptoms.  The importance of understanding and increasing awareness about depression cannot be stressed enough. Having knowledge empowers those experiencing depression, assisting them in recognizing and dealing with their depression and symptom management. One very important part of this is learning, developing, and using coping skills.
 
 
 
Dealing with Depression
 
Having depression can be draining. It can drain energy, hope, and make even the simplest of tasks difficult. Those with depression cannot just ‘shake off’ the feelings they are having. But learning, developing, and using coping skills may help in dealing with some of these feelings, and help with recovery.  There are a variety of coping skills to choose from and each person needs to determine what will work best for them.
Some coping skills for depression incorporate techniques supported by research and include, behavioral activation, using social support, positive journaling, and practicing mindfulness.
 
Behavioral Activation includes activities such as.

• Exercise: Walking, swimming, bike riding, or yoga
• Socialization: Contacting a friend, going out to dinner with a group, visiting family or joining a club.
• Responsibilities: Cleaning the house, doing chores, or paperwork.
• Hobbies: Sports, cooking, needlework, music, art, or gardening.
• Personal care: Preparing healthy meals, dressing up, or doing hair.

 
Social Support includes.

• Relationships: Socializing with family and friends daily.
• Agree to socialize: Say yes to invitations to socialize.
• Become involved in a support group: Connect with others with similar issues.

 
Positive Journaling includes.

• Writing about positive experiences.
• Writing consistently.

 
Mindfulness includes.

• Meditation.
• Paying attention to the present moment.
• The goal of mindfulness is to simply observe.

 
Finding coping skills that are right for you is important. It could be helpful to develop a Wellness Toolbox. Along with coping skills, explore different things that make you feel good. Such as.

• Being out in nature.
• Reading a book.
• Listening to music.
• Spend time with friends.
• Watch a favorite movie.
• Learning mindfulness exercises.
• Drawing or painting.
• Take time for self-care.
• Journaling

 
 
Feelings of weakness and powerlessness can be overwhelming characteristics of depression, and negativity becomes a part of this. These negative thoughts and pessimistic attitudes, referred to as cognitive distortions,  can be irrational and unrealistic.
The addition of positive thinking to the Wellness Toolbox can challenge those negative thoughts. Studies reinforce the benefits of positive thinking. Some of the benefits could include.

• Better physical health.
• Lower blood pressure.
• Clearer thinking.
• Better mood.
• Better coping skills.
• Less depression.

 
This October has been Depression Awareness Month. As the month nears its end, it is important to reflect on what we have learned about depression, and those that experience depression. We should also reflect on what we can do to ensure that this awareness is carried on throughout the year. We should recognize depression every month by continuing to promote the knowledge and resources related to it. Helping others in understanding depression may be one of the best coping skills there is.
 
                                                                                            eggy Fossen DNP, RN CNE

 
 
 
 
References
 
Cleveland Clinic. DSM-V. https://my.clevelandclinic.org/health/articles/24291-diagnostic-and-statistical-manual-dsm-5
 
Casabianca, S. (2022).  15 Cognitive Distortions To Blame For Negative Thinking. PsychCentral. https://psychcentral.com/lib/cognitive-distortions-negative-thinking
 
Fletcher, J. (2023). Depression Awareness Month: Why it’s important. Medical News Today. https://www.medicalnewstoday.com/articles/depression-awareness-month
 
Fulghum, D. (2023). Types of Depression. WebMD. https://www.webmd.com/depression/depression-types\
 
HPU (2023). Developing a Wellness Toolkit For Your Mental Health. https://online.hpu.edu/blog/wellness-toolbox NIH-National Institute of Mental Health (2023). Depression. https://www.nimh.nih.gov/health/topics/depression
 
Robinson, K. (2022). How Journaling Helps Manage Depression. WebMD. https://www.webmd.com/depression/features/writing-your-way-out-of-depression
 
Sherwood, A. (2022). What Is Positive Thinking?. WebMD. https://www.webmd.com/mental-health/positive-thinking-overview