Let’s Talk About Depression

“You say you’re ‘depressed’—all I see is resilience. You are allowed to feel messed up and inside out. It doesn’t mean you’re defective—it just means you’re human.” – David Mitchell, Cloud Atlas

Tomorrow is World Health Day, and this year’s theme is Depression: Let’s Talk.

Depression is one of the most common mental illnesses in the U.S. and yet it’s still considered somewhat of a taboo topic to discuss. There’s a perception that depression doesn’t exist or that it’s nothing more than a personal problem or sign of weakness. This stigmatization surrounding depression stems from a misunderstanding of what depression is and is not.

So let’s debunk a few depression myths, shall we?

1. Depression isn’t a feeling or reality that a person brought on themselves and isn’t something you can “just get over.” It’s a serious illness, not a character flaw. You wouldn’t accuse someone with brain cancer for being lazy and causing their own illness, so why treat people with depression this way?

2. Depression isn’t simply being sad. Some moments in life—the loss of a loved one, moving away from home or failing an exam—warrant grieving. Depression and grief share some of the same features, but they are not one in the same. For example, grief is often fleeting, whereas depression lasts for weeks. Grief doesn’t typically affect self-esteem, but with depression, it’s common to loathe oneself and feel hopeless. Grief can lead to depression in some cases, but it’s important to distinguish the two.

3. Depression isn’t just a woman’s disease. While it’s true that women suffer from depression twice as often as men, no one is immune from depression; it’s an equal-opportunity illness. All ages, genders, races and economic statuses can be affected.

4. Depression doesn’t just affect the mind, but the entire body as well. It can negatively impact your immune system, making it more difficult to fight off infections and illnesses. It affects appetite, which can cause serious weight loss or gain. Headaches, stomach pain and other physical symptoms can occur if depression is left untreated. Unipolar major depression is the leading cause of disability, and only heart disease tops depression in causes of lost work days in the U.S.

5. Depression won’t usually disappear if the sufferer ignores it for long enough and refuses to seek help. If treated, depression symptoms can decrease or even disappear. If left untreated, it could lead to failing health or even suicide.

About one in five people will suffer from a mental illness at some point in their lives. With those odds, it’s likely you already interact with someone who currently deals with from depression. Here are a few ways you can help support them and end the stigma surrounding depression:

• Be the example. Take an online mental health screening at least once a year and encourage your friends and family to do the same. If you are worried you might be struggling with depression, make an appointment with Counseling and Psychological Services by calling 402.472.7450.
• Educate yourself. The more you know, the better stigma buster you’ll be. Take time to research depression and other mental illnesses. A good place to start would be the Anxiety and Depression Association of America.
• Watch your language. Expressions like “get over it” or “just relax” can minimize how a person feels. Instead use supportive language like “I’m sorry you aren’t feeling well” and ask what you can do to help.
• Listen and be supportive. People who are depressed often feel isolated, so check in on them and ask them how they’re doing. Spend time with them when you can and know it’s OK to not know what to say. Showing them you care may motivate them to seek treatment if they haven’t already.
• Be kind. Small acts of kindness can go a long way, whether it’s a simple smile to your fellow classmate who passes you on campus or inviting that friend you haven’t talked to in a while out for coffee to chat.
• Share your story. Talking about your struggle with depression can help you recover and challenge stereotypes. It may even encourage others to get help if they need it.

For more information on mental wellness and CAPS services, visit health.unl.edu/caps. 

Be Kind to Yourself

The passing of yet another Valentine’s Day is a reminder of how much our society is focused on expressing love to the special people in our lives.

For some, it’s expressed through gifts or expensive dates. According to ABC News, the total expected spending for the holiday was more than $18.2 billion, or $136.57 per person on average. That’s quite the pretty penny! Others choose to express their love with thoughtful acts or spending quality time together. No matter how the holiday is celebrated, love remains the focal point.

Although it’s important to show our love for one another, why isn’t there a holiday reserved for something just as important—loving ourselves?

Oftentimes, we’re willing to go out of our way and make sacrifices to show others we care about them, but how often do we do this for ourselves?

Self-compassion can be difficult when we live in a society that warns of self-indulgence and values self-criticism to keep ourselves in line. While there’s nothing wrong with being disciplined in our health journey, allowing room for kindness as well is critical. Studies show that self-compassion—not self-criticism—leads to true holistic health:

• It increases happiness and satisfaction with life.
• It leads to better health decisions.
• It lowers risk for depression or anxiety and can increase your optimism.
• It reduces stress that causes procrastination.
• It increases problem-solving skills.

These are just some of the many benefits you can receive if you choose to embrace self-compassion in your own life.

If you’ve felt stuck in a rut or a little down in the dumps lately, examine your behaviors. When was the last time you showed yourself a little kindness?

Below is a list of a few practical ways to practice self-compassion. Commit to following at least one of these tips every day this week in order to boost your physical, mental and emotional health.

1. When you first wake up, name three things you love about yourself.
2. Listen to your body. Eat when you’re hungry, rest when you are tired and surround yourself with people that remind you of your inner strength.
3. Create a list of people you admire (those who have contributed to your life, community or the world). Consider whether their appearance was important to their success and accomplishments.
4. Examine your life for any toxic behaviors or relationships and take steps to free yourself from these poisons.
5. Wear comfortable clothes that express your personal style and that make you feel good about yourself.
6. Examine this list of self-mantras and choose ones that inspire you. Write them on sticky notes and place them around your living areas. Take occasional “compassion breaks” and say them out loud to yourself.
7. Find a method of movement or physical activity that you enjoy; do it regularly, not to lose weight or be fit, but because it makes you feel good and strong. Exercise for the Three F’s: Fun, Fitness and Friendship.
8. Create a list of all the things your body lets you do. Read it and add to it often.
9. Schedule time in your week for you to recharge. During this time, do an activity you love, whether it’s going to see a movie, reading a book, going for a walk, etc.
10. Practice guided meditation.

Leave a comment on this blog to let us know what ways you plan to practice self-kindness!

If you’re struggling with self-compassion and need to talk, our Counseling and Psychological Services staff can help. Call 402-472-7450 to make an appointment today.

 

Sources:

http://www.thankyourbody.com/importance-self-love/

http://www.huffingtonpost.com/2014/09/30/love-yourself-science-study_n_5900878.html

https://well.blogs.nytimes.com/2011/02/28/go-easy-on-yourself-a-new-wave-of-research-urges/?_r=0

http://www.NationalEatingDisorders.org

Fighting Seasonal Affective Disorder

By Ashley Grundmayer, M.A., licensed independent mental health practitioner and provisionally licensed alcohol and drug counselor with Counseling and Psychological Services (CAPS)

It’s common to feel a little down in the dumps during the cold and dark winter months. However, if the change of seasons has suddenly caused you to have low mood, decreased energy, irritability or excessive sleepiness, it could be a sign that the “winter blues” or “cabin fever” has developed into Seasonal Affective Disorder (SAD).

What is SAD?

SAD is a depressive disorder often triggered during the change of seasons. Most people with SAD experience an onset of symptoms in the fall that continues into the winter months, but it can appear during any change of season.

SAD affects people from all walks of life, but young adults, women and those with a family history of depression or SAD are more likely to experience the disorder.

What are the symptoms?

The National Institute of Mental Health reports people with SAD often experience symptoms of major depression, such as:

• Feeling depressed during most of the day, nearly every day
• Feeling hopeless or worthless
• Feeling sluggish or agitated
• Having difficulty concentrating
• Losing interest in activities you once enjoyed.

Additionally, people with SAD may struggle with hypersomnia, overeating, decreased energy and an urge to “hibernate,” which could involve avoiding academic responsibilities and withdrawing from social opportunities.

What causes it?

The cause of SAD is unknown, but some medical and mental health experts suspect that a disruption of melatonin levels, serotonin levels and a person’s biological clock may be the primary culprit. As college students, any SAD symptoms caused by these changes in the body can be exacerbated by an increased workload and struggles with time management. This is why it’s especially important to keep an eye out for SAD symptoms, not only personally, but also in the lives of your friends, classmates and significant others.

What should I do if I think I have SAD?

The first step is to recognize the problem. If you are struggling with mild SAD symptoms, there are several coping strategies you can try:

• Light therapy: Add another lamp or two to your dorm room. Consider purchasing a fixture designed specifically to emit light levels that have been found to be therapeutic. Weather-permitting, try to spend at least a few minutes outdoors in the sunlight each day.
• Exercise: Whether it’s going to a group fitness class at the Campus Rec Center, lifting weights in your living area, taking a few laps around the interior of the Union or heading outdoors for a hike, find an activity that interests you and try to incorporate it into your daily winter routine.
• Socialize: Combat the desire to isolate by making plans with friends, roommates or family. If you don’t have someone to spend time with, attend an on-campus activity, join a free CAPS support group, attend a Student Involvement Coffee Talks session or participate in some similar activity to meet new people.
• Improve your sleep: As tempting as it may be, avoid oversleeping. Create a sleep schedule and try to stick to it every day. Limit caffeine consumption. Create a healthier sleep environment by not using electronic devices in bed. Stop by the Health Promotion & Outreach office in the lower level of the University Health Center to pick up a free sleep kit to help you get a better night’s rest.

If you are experiencing severe SAD symptoms, make an appointment with a therapist. Our Counseling and Psychological Services (CAPS) staff is here for you. Bonus: If you pay student fees, your first four therapy sessions per academic lifetime are no extra cost (Some restrictions apply).

For more information about CAPS, visit health.unl.edu/caps.