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Dealing with the Blues: Help yourself!
Blues Busters
Dealing with the Blues: Help Yourself!
You don't have to be stuck! You can overcome the blues and beat depression. Here are some tips. No one tip or combination works for everyone. Experiment to see what works for you.
What you can do-
- GET OUT OF BED:
One of the most important things you can do is get up at about the same time every morning (even week-ends). Preferably, that means about 7 a.m. or earlier. You might not feel like it but Get Up. Such regularity helps your body function more normally so you're more likely to feel normal. - LIGHTS:
Light helps your body function better. So turn on a lot of lights as soon as you arise. Open curtains to get more sunlight. Better yet, go outdoors into the sunshine as soon as you can. Remove any eyewear so light will enter more readily (glass cuts out some of the sun's rays). But don't stare at the sun, of course. - MOVE:
Be active right away -- oxygenate! That means getting up and walking around your dwelling for five or 10 minutes, or perhaps riding an exercycle. Mild exercise gets the blood flowing and transports more oxygen throughout your body (especially to your brain), helping you feel mentally alert and alive. - MUSIC:
Select and play some energetic, happy music as you dress and have your breakfast. The audiovisual department of most libraries has albums and tapes you can check out. - BREAKFAST:
Begin your breakfast with protein (i.e., meat, eggs, peanut butter, nuts, cheese). When you get up, your body chemistry is ready to convert food, especially protein, into longlasting energy. To balance your most important meal of the day, add an orange or other fresh fruit and whole grain cereal or whole grain bread. - TALK WITH SOMEONE:
One of the quickest ways to beat the blues is to interact with others. You might not feel like doing that - you'd rather avoid people when blue. So make it easier on yourself. Talk with someone you enjoy about a subject you enjoy so there is definite give and take. And, force yourself to say "hello" to the persons next to you in class, those where you live, anyone around. - LIMIT CAFFEINE:
The long-term (four hours or so) effects of caffeine are depression. Try to limit coffee to no more than one cup in the morning. Coffee can make you more alert for an hour or so, but later you get an opposite reaction. Caffeine tends to increase the release of insulin in the blood, and insulin lowers the blood sugar level. When you have low blood sugar levels, you begin to feel less sure of yourself, and have low energy levels, which can lead to the blues or depression. - LIMIT SUGAR:
Sugar might give you an initial rush of energy, but within an hour or so the blood sugar level can become low, and when it's low you may feel low, too. The caffeine/sugar cycle. It's easy to get caught in the caffeine and sugar cycle -- having coffee, caffeinated soft drinks, or something with sugar every two hours or so to "stay up." For example, cola contains about 10 teaspoons of sugar plus caffeine equal to about half a cup of coffee. In addition to bringing on the blues, this cycle can result in dependence, poor nutrition. and obesity -- reasons to get down on yourself even more and feel blue. - MAINTAIN FIBER:
Fiber helps food go through your digestive system at a proper rate, giving a more constant energy supply. Highly processed foods merely provide a quick surge of energy which can be followed by depression. You can maintain fiber in your diet by eating an orange or grapefruit rather than just drinking the juice. Eat fresh vegetables, fresh fruits, and whole grain breads and cereals. - STRESS B COMPLEX:
Some persons report receiving help by taking a concentrated vitamin B complex. You'll find these called something like "Stress B" or "B 50." This is controversial. Some nutritionists say, "Yes, this really should be considered," and others say, "No, this is not a good Idea." You can try some and decide whether or not it helps you. If it does help, then perhaps you should consult a nutritionist to see if there are other ways you can augment your diet. - ROUTINES:
Changing your routines is another way to help shake the blues. Choose a different combination of clothes to wear, walk rather than drive, take a different route, eat at a different place. Do something different to help break the routine.
It's hard. Getting up in the morning, turning on the lights, eating a
nutritious breakfast, keeping busy--keeping such a schedule is not
always easy.
You might need help for the first few days, someone to help you form good habits, get you out of bed. turn on the lights, make sure you have a good breakfast, someone to help you be more active. One good way is to make a contract with a friend or friends who want to see you change. It might seem embarrassing, but those friends want to see you healthy and happy rather than depressed and difficult to be around. Note: If you feel that you need the help of someone for more than three or four days, you probably should make an appointment with a counselor. You don't want to wear out your friends! - DEVELOP SUPPORTS:
Good old-fashioned support works wonders. Most of us have not developed "support systems." We need to think about that idea ahead of time, if we have the tendency to feel blue, so that the supports can be available when needed. Plan ahead by filling out the last section of this article and keep it handy. In addition to developing your own resources, you might know of some community support groups for persons with the blues. Call the Counseling Center to see if there are some groups you might be a part of.
What do I do when I feel myself coming down with the blues?
- Recognize the change in yourself when you are "coming down" with an emotional slump. Don't deny it or feel guilty. Rather, take charge of yourself right away.
- Perhaps taking a day off and doing some favorite things will restore you. Get more exercise: walk, garden, cycle, swim. You might not feel like it, but exercise is one of the best depression breakers and preventers.
- PRETEND:
Put a smile on your face and pretend that you are happy. Stand straight rather than falling into that slouching, depressed posture. Sound hokey? Well, it isn't. Research demonstrates that forming a facial expression actually changes how you feel inside. And pretending to feel an emotion results in actually feeling it. Frowners feel sadder. And the depressing effects last for hours. So smile: at yourself and others, even trees or dogs or cats. Sure, it's tough to smile when you're feeling blue. The extra effort you muster to do it will help you break the blues.
Wear bright, happy clothes and pretend you are happy. You will then find yourself happy. Maybe, even wear a goofy shirt or blouse or cap so you can see others smile with you. Dressing cheerfully and pretending can beat the blues. - SEEK OUT HUMOR:
See a funny movie, read a humorous book, or listen to a comedy tape/CD. When you see a really funny cartoon, make a copy and save it. Consciously decide to use and employ these things when you find yourself coming down with the blues.
Singing can help -- make yourself do it. - EXERCISE:
It's worth stating again: Exercise is a great way to break depression. Walk, get yourself to the Koessler Athletic Center and ride an exercycle, swim, or climb stairs if it's too cold or hot outside.
How to Overcome Depression & Regain a Positive Outlook
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Be aware of the cause of your depression and try to be optimistic about the future.
- Try to be aware of your negative thoughts and replace them with positive ideas.
- Focus on your positive experiences.
- Make a weekly list of your positive accomplishments.
- Get socially active.
- Make a weekly schedule of your daily activities and do not forget to include social activities.
- Find a hobby or two.
- Exercise daily.
- Use self-relaxation techniques whenever you feel tense. For example, slowly breathe in and out for several minutes until your whole body feels relaxed.
- Do some volunteer work to keep you active.
- Set realistic goals.
- Learn to accept that everyone has different abilities and focus on your unique characteristics and positive accomplishments.
- Be assertive when you are expressing anger.
- Try to know and develop your strengths.
- Get professional help if symptoms of depression persist.
Do not give in to those inner blues that say, "I don't feel like it."
Doing almost anything constructive will be beneficial.
- When you're feeling good, prepare yourself for future "dips". Fill out the following Blues Busters form. Keep it handy so you can use it when you need it.
Things I Enjoy Doing (write a list of things that have made you feel happy in the past):
People I Can Call (write a list of your current supports, include names and phone numbers of those people you hope to develop as friends in the near future):
OK, I'm in trouble! Call the Counseling Center now at 888-2620!!
(Click here for a printable document version)
WHAT IS DYSFUNCTIONAL DEPRESSION? WHAT CAUSES PEOPLE TO BE DEPRESSED? Symptoms of Depression Types of Clinical Depression Beyond the almost unbearable misery it causes, the big risk in major depression is suicide. Within five years of suffering a major depression, an estimated 25% of sufferers try to kill themselves. And up to 15% of depressed patients eventually die by suicide. The myth is that people who talk about suicide don't attempt it. The fact is that many people announce their intention or ask for help before their suicide attempts. Take any talk of suicide very seriously, and make sure the person gets professional help. Call the Counseling Center at 888-2620 immediately, if possible. SUICIDE INFORMATION
Depression is a prolonged and persistent negative mood which can color and interfere with many aspects of one's life. It is characterized by feelings of worthlessness, excessive guilt, loneliness, sadness, hopelessness, self-doubt, and guilt. Suicidal thoughts may also be present. Normal everyday depression can last for a few minutes to a few days. We've all felt these periods of being "down" or "sad." These feelings are a normal part of being human. On the other hand, depression that becomes intense and lasts for extended periods of time may be a dysfunctional form of depression, something beyond the "everyday sort." This more serious type of depression can often be helped by seeking counseling.
Emotional Symptoms:
Sadness
Anxiety
Guilt
Anger
Mood Swings
Helplessness
Hopelessness
Physical Symptoms:
Sleeping Too much or Too Little
Overeating or Loss of Appetite
Constipation
Weight Loss or Gain
Irregular Menstrual Cycle
Gradual Loss of Sexual Desire
Behavioral Symptoms:
Crying for no apparent reason.
Withdrawal from other people and new situations.
Getting angry easily.
Being unmotivated to set or meet goals.
Loss of interest in one's physical appearance.
Loss of interest in activities which were once of interest.
Turning to drugs or alcohol.
Thoughts/Perceptions which may become Self-Defeating:
Feelings of being a failure.
Criticizing oneself frequently.
Disappointment.
Feelings of helplessness and hopelessness.
Blaming oneself for unfortunate happenings.
Being pessimistic about the future.
To help therapists diagnose mental health problems, including depression, the American Psychiatric Association publishes a professional handbook, the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV), which contains the signs and symptoms of the various problems. The DSM-IV recognizes several types of clinical depression:
Normal Depressed Mood & Grief
These conditions are natural reactions to losses in life. They typically involve sadness, lethargy, and in serious cases -for example, grief after the death of a loved one -often despair, anger, insomnia, poor appetite or weight loss, obsessive thoughts about the lost person, and terrible guilt about any problems in the depressed person's relationship with the deceased individual.
What makes these reactions normal is that people eventually recover. After losing a ball game, it may take a day or two to bounce back. After a
lay-off, it may take a few months. After the death of a loved one, it may take up to a year. If symptoms persist, the person could have clinical depression and should call the Counseling Center.
Still, these situational sad moods don't affect all aspects of a person's life. But if you or anyone you know displays these symptoms without a loss, or if the depression seems out of proportion to the loss -such as not getting what you want and then sobbing inconsolably for days -call the Counseling Center.
Adjustment Disorder with Depressed Mood
Life is full of changes. Coping with them can be difficult. Many people feel overwhelmed and "crazy" for a while. Then they get things under control. If they don't, and they become persistently gloomy, angry, and unable to cope, it's most likely adjustment disorder with depressed mood.
Adjustment disorder with depressed mood presumes a triggering life event -the change you have to adjust to. If you or anyone you know displays these symptoms without a life change, or if the depression seems out of proportion to the change -such as moving to college and not being
able to get out of bed -call the Counseling Center.
Mild Depression (Dysthymia)
Dysthymia (pronounced dis-THIM-ee-uh) involves chronic depressed mood, poor self-esteem, and low-level symptoms of major depression (see below). "People with mild depression can still function, but they're sad sacks." They consider themselves losers." Often times dysthymia sufferers describe a depression as far back in time as they can remember.
"Mild" is somewhat of a misnomer; although the intensity of symptoms is less than major depression, problems can be just as bad. Dysthymia may or may not have a triggering life event. Quite often, there is nothing to blame it on -no loss or life change. This can be confusing for both the person affected, and their loved ones. But just as you can catch a cold seemingly out of nowhere, you can also slip into dysthymia for no apparent reason. Dysthymia, once thought to be treated only by talk therapy, does also respond to medications.
Major Depression
When people say "seriously depressed," this is what they mean. Major depression often causes despair and hopelessness so profound that the person loses interest in life, becomes incapable of feeling pleasure and sexual arousal, and may be unable to get out of bed or eat for days at a time. But this illness may also cause other symptoms not easily recognized as depression: weight loss or gain; anxiety, irritability, or agitation; chronic indecisiveness; or sleep disturbances (insomnia or sleeping all the time). In other words, you can suffer a major depression and not feel blue.
Very often, major depression strikes without any triggering loss. This can be confusing and frustrating for both the person affected, and their loved ones. We want our illnesses to have clear causes. But many serious diseases do not: diabetes, cancer, arthritis. That's how it is with major depression. It's a serious disease that often develops with no discernible triggering event.
Major depression involves at least two weeks of deep despair (or dramatically less interest in activities or hobbies) and at least four of the following:
Bipolar Disorder (Manic-Depression)
About 1% of the American population experiences bipolar disorder in a given year. This illness involves major depressive episodes alternating with high-energy periods of wildly unrealistic activity. A manic friend might, for example, call at 3 a.m. to announce in all seriousness that she's flying to Hollywood immediately to marry Robert Redford and star in his next movie. Typically, bipolar disorder develops without any clear cause.
Atypical Depression
Instead of feeling unrelenting gloominess and lethargy, a person with this condition might seem deeply depressed for a few days, then fine for a while, or anxious and irritable. Like many other forms of depression, the atypical variety often develops without a triggering event.
Depression w/ Seasonal Pattern (formerly Seasonal Affective Disorder)
This condition is often called "winter blues." A reaction to lack of sunlight in winter, mild or major depression develops in late fall and clears up in early spring. As distance from the equator increases, this condition becomes more common. In the northern hemisphere, December, January,and February are the worst months. It can be corrected through the use of appropriate light. Less commonly there may be recurrent summer depressive episodes. Call the Counseling Center for recommendations or guidance.
What if you are not depressed, but someone you care about is? You may want to help, but you may not know how. Professional help is available for students living with depressed persons.
All services are free and confidential.
IF YOU FEEL SUICIDAL
HOW DO YOU KNOW A FRIEND IS “REALLY” SUICIDAL
WARNING SIGNS OF A SUICIDE ATTEMPT
Warning signs that a person may be preparing for a suicide attempt include:
In addition, studies have shown that people who have attempted suicide in the past are at risk for repeating, and people who have relatives who attempted suicide are often more likely to make attempts.
HELPING A FRIEND WHO IS SUICIDAL
Use the listening skills described in the section on helping a depressed friend, but don’t back off. In addition:
Some things NOT to do:
Once the immediate crisis is over, encourage your friend to get follow-up care. Keep in mind that a quick recovery from suicidal feelings may be your friend's attempt to deny – consciously or unconsciously- the intensity of the depression, and that the suicidal feelings may return.
Trying to help someone who is suicidal can be scary. Consider getting professional advice and support for yourself. And remember that you are not responsible for the impossible – you can encourage a friend to get professional help, but you cannot stop someone intent on committing suicide.
Resource: American College Health Association, copyright 1996