This blog post about National Depression and Mental Health Screening Month and ADHD Awareness Month—both of which fall in October—was authored by Mira D., Dusenberry-River Library. In it, she discusses types and symptoms of depression as well as resources for getting help.
Trigger warning for discussion of suicide/self-harm.
This blog post contains content that covers mental health and wellness topics. We are not medical professionals, so please always seek the advice or care from a mental health or health care professional to find out how this topic may or may not apply to your unique situation or overall health.
Everything is fine. At this exact moment, nothing is wrong and somehow everything is wrong. You’re exhausted. Your stomach hurts and your chest feels like it’s caving in. You want to lie down and disappear into the gravity well of darkness inside you. This is what depression can be like for some people. Major depressive disorder is an illness, and it feels like one. Your body can ache, you can be too exhausted to get out of bed, and the thought that everything might be easier if you didn’t exist can be consuming.
According to the National Institute of Mental Health, 6% of Americans experienced at least one major depressive episode in 2020. The National Alliance on Mental Illness says that an estimated 21 million people experienced at least one major depressive episode in 2020. According to psychiatary.org, 16% of adults will experience at least one depressive episode in their lifetime. And for some people, it will be a terminal illness. Suicide is the 2nd leading cause of death in people ages 10-14 and 25-34, and 3rd leading cause of death among people ages 15-24 according to the National Institute on Mental Health.
Symptoms
According to the National Institute of Mental Health, common symptoms of depression are:
- Persistent sad, anxious, or “empty” mood
- Feelings of hopelessness, or pessimism
- Feelings of irritability, frustration, or restlessness
- Feelings of guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy, fatigue, or feeling "slowed down"
- Difficulty concentrating, remembering, or making decisions
- Difficulty sleeping, early morning awakening, or oversleeping
- Changes in appetite or unplanned weight changes
- Thoughts of death or suicide, or suicide attempts
- Aches or pains, headaches, cramps, or digestive problems without a clear physical cause that do not ease even with treatment
Types of depression
- Major Depression: When symptoms of depression affect a person’s life for two weeks or longer.
- Persistent Depression Disorder (dysthymia): Slightly less serious symptoms of depression that can last two years or longer.
- Perinatal Depression: Major depression symptoms experienced during or after pregnancy.
- Seasonal Affective Disorder: Symptoms of depression experienced during certain seasons, usually fall and winter.
- Depression with Symptoms of Psychosis: Serious symptoms of depression accompanied by hallucinations and/or false beliefs.
What causes depression?
According to the National Alliance on Mental Illness, depression can have any of a number of causes: trauma, genetics, life circumstances, brain changes, other medical conditions, or drug and alcohol misuse. Trauma can alter the way the brain functions. Depression can run in a family’s genetics. Situations that involve loss, chronic pain, or disrupted sleep can cause depression. People with bipolar disorder also experience symptoms of depression. Drug and alcohol misuse disorders can make depressive symptoms worse. Any of these inciting factors can happen to a person at any point in their life, and sometimes it’s not possible to just “get over it” without professional help.
Getting help
Getting professional help is imperative for those suffering from depression. Don’t wait until you’re in trouble at work or start self-harming to seek help. Don’t let the depression tell you that there’s no point to treatment, or that no one can help you. The kinds of treatments available now are numerous and have a good track record of improving quality of life. You don’t have to “snap out of it” or “get over it” on your own, and you don’t have to live with the symptoms, either. The National Institute of Mental Health has a help page with links to lots of resources.
What to do right now?
Finding help can be a lengthy, discouraging process, unfortunately. Between finding a therapist or psychiatrist who takes your insurance and getting to that first appointment is a slog that’s made all the more difficult by the symptoms of depression. So what can you do to help yourself right this moment? In a word, self-care. Here are some suggestions:
- Try to maintain a regular sleep schedule
- Make sure you are eating at regular intervals
- Avoid junk food and try to eat a healthy mixture of protein and carbs
- Make yourself move; exercise for 30 minutes if possible
- Prioritize tasks and only try to do what’s reasonable for a given day
- Reach out to the people who care about you on a bad day
- Avoid alcohol and other drugs
- Get outside and observe nature
- Pet an animal or hug a loved one
- Do some body care (paint your nails, get a haircut, take a shower)
- Make some art or do a craft like knitting (art is good for you even if you aren’t good at art)
What can I do if someone I care about has depression?
First and foremost, encourage them to get treatment for their symptoms. You can even offer to help them by researching therapists or going with them to a general practitioner as an advocate if they seem open to it. Don’t ask them to “cheer up” or smile, or remind them that other people have bigger problems. These maxims don’t work with depression. Learn more about what depression is and how to recognize the early signs of an episode such as fatigue or sleeplessness. Respond with understanding and kindness if they reach out to you on a bad day. Just being there and letting them know you care is worth more than you think. Listen if they tell you they are thinking about suicide and encourage them to get treatment or increase their current treatment regimen. You can offer to sit with them and keep them company on a day when they are thinking about suicide. Remind them that, as Jenny Lawson says, depression lies.
For those suffering from depression, every day might feel like the end, but it’s important to remember that depression is not who you are. It is an illness and it is lying to you. How you feel today may not be how you feel tomorrow. Help is available and it works. Depression is lying when it says there is no point to treatment. As alone as you feel, you aren’t. Millions of others suffer too, and there are people who care about you. Hope is as real as sadness, and with effort and help, you can find it. Below are some books and other resources to help.
Sources
- NAMI About Mental Illness / Depression
- NAMI About Mental Illness / Depression / Support
- NIMH Health Topics / Depression
- NIMH Help for Mental Illnesses
- American Behavioral Clinics - October is National Depression and Mental Health Screening Month, and ADHD Awareness Month
Crisis helplines
- Tucson line: 520-622-6000
- NAMI :(520) 622-6000
- The Trevor Project: https://www.thetrevorproject.org/get-help/
- Suicide & Crisis Lifeline: 988
- Crisis Text line: Text HOME to 741741
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National Suicide Prevention Line: 1-800-273-8255
Books (and a documentary) to inspire selfcare and to learn more:
You're Strong, Smart, and You Got This
You Can Do Anything, Magic Skeleton
Essential Art Therapy Exercises
Darla the Elephant Has Bipolar Disorder
Mira also recommend the PBS documentary Not Broken, which offers a look into the lives of seven young people living with mental illness, told in their own words.
