Depression is a Thief (Turning Depression into Action)

Depression is a thief. It sneaks up on you (often when you least expect it), steals those things you hold most dear, and leaves you with feelings of insecurity, helplessness, and fear.

Experiencing a depressed mood for short periods is a normal part of human existence. Such mild and short-term periods of depression are often related to stressful events in life, substance abuse, or physical and/or environmental changes.

Bouts with depression frequently decrease as positive life changes occur. If a depressed mood persists continuously for more than two weeks, it could be a form of "clinical depression" (mood disorder) and a physician should be consulted.

Some depressive episodes can occur without identifiable causes. Depression is not the result of a weak personality, a character flaw, or being "crazy" or "insane." Depression, regardless of type, is a treatable condition.

THWART THE THIEF

In order to thwart the "thief" (depression), it is important to establish multiple lines of defense. Analysis and action are the keys. You start by "unmasking" the thief and his accomplices (anxiety, lethargy, anger, and despair) as well as identifying how they affect you and others. You can then build a three-line defense to combat depression and keep it from taking over your life.

UNMASK THE THIEF (ANALYSIS)

Start by identifying the emotional, psychological, and behavioral issues/events that appear to be related to your feelings of depression.

1. Be aware: Observe and identify the symptoms (characteristics) of your depression.
   
   
2. Assess how your feelings of depression may have impacted the various areas of your life.
   
   
3. Assess how your feelings of depression may have impacted your relationships with family, friends, co-workers, neighbors, daily contacts.

BUILD A 3-LINE DEFENSE (ACTION)

Line 1: Develop an Alarm (Early Warning) System

Use the results of your analysis to create a list of the most typical early symptoms associated with your periods of depression. Include the verbal and non-verbal reactions of those around you. These are your "early warning" symptoms.

Visualize your intended response to each early warning symptom in as much detail as you can. Use affirmation (positive mental sentences) to "program" each auto-response into your subconscious, e.g. "When my energy gets low, I take a walk."

Line 2: Take Action

In the short-term (immediate response):

•  Change your environment — location, light, sound, temperature, visuals.
  
  
•  Change your focus (temporarily) — call or visit someone, focus on the positive aspects of your life (no matter how small or insignificant they may seem), create a "brag book" of positive accomplishments to bolster your self-image, give yourself an incentive to complete a task; "reward" yourself with permission to do something you enjoy, exercise, or play any kind of sport.
  
  
•  Laugh — watch a comedy, read a joke book, comic book/strip, or humorous article, tell a joke to the first friend (or foe) you see.

In the long-term, make some lifestyle changes:

•  Reduce or eliminate your use of alcohol and/or drugs.
•  Exercise or engage in regular physical activity (e.g. walking) every day.
•  Eat a well-balanced diet.
•  Establish a regular and adequate sleep cycle.
•  Pace yourself, set realistic goals, and modify your schedule to accommodate those goals.
•  Eliminate or reduce "busy work" (unnecessary tasks).

Line 3: Ask for Help

1. Seek emotional support from family and friends.
   
   
2. Form a Personal Support Team (PST) comprised of people whom you trust, respect, and value. Seek early intervention from your PST to help minimize the severity of your depression.
   
   
3. Consult a physician if you experience medical problems, or if the depression persists beyond two weeks.

What to Avoid

While feeling depressed…

•  DO reduce your involvement in stressful or overwhelming activities.
•  DO avoid making long-term commitments, or important decisions, unless absolutely necessary.
•  DON'T assume that things are hopeless… As long as you are breathing, there is always hope!
•  DON'T assume responsibility for events that are outside your control.
•  DON'T engage in "emotional reasoning" (e.g., "because I feel awful, my life is terrible").
•  DO seek professional help if your depression is significant or long-term.

Depression is a thief… don't let it rob you of your value or your confidence in yourself. The choice is yours!

Please Note

This document contains the opinions and ideas of the author. It is intended to provide helpful and informative material on the subject matter covered. It is distributed with the understanding that the author is not engaged in rendering professional services in this document. Please consult your physician if you have any medical questions or concerns.

References

Burns, David. Feeling Good: The New Mood Therapy. New York: Avon Books, 1992.

Gold, Mark S. with Lois S. Miris. The Good News About Depression: Cures and Treatment in the New Age of Psychiatry. New York: Bantam Books, 1995.

Papolos, Demitri and Janic Papolos. Overcoming Depression: The Definitive Resource for Patients and Families Who Live with Depression and Manic Depression. 3rd Edition. New York: Harper Perennial, 1997.

National Depression Web Site
http://www.ahrq.gov/consumer/bodysys/edbody10.htm
(Originally www.ahrq.gov)

NCERx Web Site
http://www.learn-about-depression.com

University of Illinois at Urbana-Champaign
http://www.couns.uiuc.edu/Brochures/Depression.htm

© 2008 Yvonne T. Ryan. All Rights Reserved.

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