What is Depression and How to Cope with It
Depression
affects about 19 million American adults annually including college students.
In a recent national college health survey, about 10% of college students
have been diagnosed with depression.
What is Depression?
We all have felt down, sad, guilty, disappointed, and upset at one time or
another in our lives. These feelings are common and can be triggered by various
events, situations, losses, and our perceptions and expectations. It is important
to bear in mind that these feelings are on a continuum and involve a variety
of symptoms. When these feelings become prolonged, persistent, and severe
to the extent that they color and significantly interfere with daily functioning,
a person may be experiencing “depression.” It can range from sense
of tiredness, low motivation and concentration, to severe difficulties with
managing one’s daily life.
Triggers of Depression
There are many reasons why college students get depressed. You may have experienced some of these yourself.
•
Breakup of a relationship
• Not doing well academically
• Not being able to develop meaningful friendships
• Missing home
• Death of a significant person
Sometimes the sources of depression are not external but come from within.
•
Believing one has to be perfect
• Having unreasonable expectations of self and others
• Not valuing one self enough
• Difficulties dealing with disappointments in life
People also get depressed for no obvious reasons that may have a biological
basis, such as chemical or hormonal imbalances.
Symptoms of Depression
Depression
in college students can manifest itself in three primary ways, including emotional,
behavioral, and physiological. If you have one or even a couple of these symptoms,
it does not mean you are necessarily experiencing depression that requires
treatment. When several of the following symptoms interfere with your ability
to function and enjoy life for some duration of time, typically two or more
weeks, you may be experiencing what we are referring to as “depression.”
You may thus need to make changes in your life and/or seek counseling.
Emotional
Persistently feeling sad, blue, apathetic, worried, pessimistic, irritable,
a loss of interest or pleasure in activities once found to be pleasurable.
Difficulty concentrating, making decisions, and remembering; viewing oneself
as worthless; thoughts of being a failure, believing life is just not worth
living and there is no hope for the future.
Behavioral
Withdrawal from social life; avoidance or difficulties with maintaining responsibilities;
not attending classes or inability to get work completed; neglecting personal
appearance and/or hygiene.
Physiological
Increase or decrease in appetite; a range of sleeping difficulties, such as
problems falling asleep or staying asleep; fatigue and lack of energy; loss
of interest in sex; dry mouth or constipation; and experiencing physical pains that do not respond to medical treatment.
What Can I Do?
Although it may be a significant struggle, try your best each day to maintain a healthy routine where you are eating nutritious balanced meals, obtaining adequate sleep and regular exercise, attending classes, and continuing to engage in hobbies you used to enjoy. Staying active releases endorphins. This has an uplifting effect on the body and mind.
If some of your depression is caused and/or perpetuated by pessimistic and catastrophic thinking, it is important that you challenge these negative beliefs to create a more balanced view of yourself and reexamine the reality of the situation. For example, notice the particular negative situation is not representative of your whole life and eliminate self-criticism.
Speak with those you trust, such as family members, friends, roommates, and residential staff. We all have concerns we need to vent and we all need support, so talk to these individuals about what you are feeling and how they themselves overcame depression.
Try your best to engage in activities that bring you joy or that bring happiness for many people, such as getting a massage, reading, painting, getting in the sun, and listening to fun music.
Help others. Helping others can get your mind off of your own problems and allow us to see that we are not alone in our struggle.
Do not
overload yourself. Try to keep things simple and avoid as many stressors as
you can until the depression passes. If it does not need to be done, do not
do it. You can work on completing unfinished tasks when you are feeling better
and have the energy.
When to Seek Professional Help
It is usually recommended to think of three factors when considering seeking
professional help.
1. How often do you feel down? Is it a few hours a day, a few days on and off,
for months, perhaps all your life.
2. How bad does it get? Is it fleeting feelings of being blue, is it
impairing your ability to be your best, do you have difficulty getting through
the days.
3.
How long have you felt this way? Has it been a few days, few weeks, months,
years?
When the depressive symptoms increase in frequency, severity, or persistence, you may want to have a professional consultation. Sometimes you may seek counseling because you realize it is too difficult dealing with the depressive symptoms on your own. It may also be that other people have observed that you are not doing well and are concerned about your well being.
Treatment of Depression
Typically depression is treated depending on how severe the symptoms are and how long the person has been dealing with them. Psychotherapy and medication in combination or by themselves are ways to provide relief. Early intervention has been found to be key in treatment of depression.
How
can Psychotherapy help?
Psychotherapy may be used alone for treatment or in combination with medication.
Psychotherapy can work in different ways depending on the sources and symptoms
of depression. It can help identify social and interpersonal difficulties
and also helping you to make changes in those areas of functioning. Often
times the sources have to do with one’s thought patterns. Psychotherapy
can help target the negative, self-defeating thoughts and beliefs about oneself
and the world and encourage you to develop more positive ways of thinking.
Often times the focus of psychotherapy may be on your past experiences and
ways they might be affecting your present life. For many people, having a
supportive, empathic and nonjudgmental listener is a powerful experience that
is therapeutic in its own way. Sometimes it’s helpful to stay with the
sad feelings and allow yourself to cry or feel angry. Psychotherapy can support
you in working through your feelings, for example to grieve a loss or your
feelings about a breakup.
How
can medication help?
The issue of medication usually raises concerns and questions for most people.
Medications are not usually substitutes for therapy but work best in conjunction
with it.
For more serious, persistent symptoms of depression, a consultation with psychiatrist
is recommended. Depending on the symptoms, the psychiatrist will determine
what kind of medication is likely to work the best for you. In a collaborative
way, you will be given the information to help you make the best choices for
you. Recent research suggests that changes in the brain chemistry, genetics
and body hormones may be linked to depression. This complex biology can trigger
changes in mood and behavior. Antidepressants target some of the chemical
imbalances that can alter the depressive symptoms. Each person is unique in
his/her response to medication. Antidepressants are non-addictive. Usually
the decision to taper off meds is one that’s best made in consultation
with the psychiatrist.
If
you would like further information or think you may be depressed, please call
215-898-7021 and schedule an appointment with a CAPS clinician.
Contact Us
Counseling and Psychological Services (CAPS)
133 South 36th Street, 2nd Floor, Philadelphia, PA 19104
Hours: 9am - 5pm, Monday - Friday
Emergencies: 215-349-5490 (ask for CAPS Clinician On Call)
Tel: 215-898-7021
Fax: 215-573-8966
Email: caps@pobox.upenn.edu
