Depression: What It Is and What You Can Do About It
By Garrett Coan
There are three basic ways to treat depression: psychotherapy, self-help,
and medication. Many people respond best to a combination of two or more
methods.
Psychotherapy: Exploring one’s beliefs and ways of thinking, and learning
new ways of thinking and behaving, with the guidance of a professional.
Self-help: Exploring one’s beliefs and ways of thinking on one’s own.
Medication: Altering one’s brain chemistry by taking antidepressant
medication.
A physician may recommend medication when four conditions exist:
The patient’s depression is severe.
The patient has suffered at least two previous depressive episodes.
There is a family history of depression.
The patient asks for medication only and refuses psychotherapy.
There are four types of antidepressant medication available today:
• Tricyclic antidepressants (TCAs)
• Monoamine oxidase inhibitors (MAOIs)
• Selective serotonin reuptake inhibitors (SSRIs)
• Structurally unrelated compounds
The TCAs and MAOIs have been used for decades. The SSRIs (such as Prozac)
and structurally unrelated compounds are newer and are being prescribed more
and more frequently. They have fewer and less pronounced side effects than
the TCAs and MAOIs.
Treatment without Medicine
One of the leading methods for treating depression is cognitive therapy.
Cognitive therapists help depressed clients feel better by identifying how
faulty ways of thinking are making him or her feel bad. The client analyzes
his or her thoughts and beliefs, and learns to substitute more healthy ways
of thinking and believing.
Many mental health professionals believe that the ideal treatment of
clinical depression is medication in conjunction with psychotherapy.
Prevention of Depression
Depression can often be prevented. It is especially important to take
preventive action if you are aware that you have predisposing factors such
as those mentioned in the last newsletter.
Identify your risk factors and be aware of where you are vulnerable. Each
of us has unique risk factors, such as things we were taught in our families
of origin, values we have learned, and the presence or absence of a family
history of depression. Anything that has been learned can be unlearned and
replaced with something healthier.
Learn to manage stress. You can learn proven techniques for calming and
relaxing yourself. Consider taking a stress management class or buying a set
of relaxation tapes.
Learn problem-solving skills. Many people who develop depression never
learned problem-solving skills. They need to develop the ability to see
problems from many viewpoints and to look for a variety of solutions. Build
your life around things you can control. Learn to recognize what you can
control and what you can’t. Avoid spending much effort on situations that
won’t pay off for you.
Learn self-acceptance. Instead of rejecting the parts of yourself you
don’t like, learn to manage them more productively.
Become aware of selective perception. Observe how you generate ideas and
opinions about people and events. Remember that these are just your views,
not necessarily objective facts.
Focus on the future, not the past. Depressed people tend to be focused on
the past. People who set goals and focus on the future tend to be more
positive about life.
Develop a sense of purpose. Many depressed people lack a sense of purpose
or meaning. This means they have no goals and nothing in the future drawing
them forward. To prevent depression, develop your sense of purpose and
meaning.
Strengthen your emotional boundaries and set limits. Boundaries define
your role in a social situation. They determine how you will or won’t behave
in a given situation. Having clear, strong boundaries is empowering, while
boundary violations make you feel victimized and helpless. Setting limits
means having and enforcing rules for the behaviors you expect in a
relationship.
Build positive and healthy relationships. Think about what you need from
others in relationships. Learn to read people and trust your instincts about
which people are good for you.
Avoid isolation. Talk to others about what’s going on with you. If you
keep your thoughts to yourself, you may be unaware that your thoughts are
distorted. If you share them with another person, you can become more
objective.
Signs That Professional Therapy Is Needed
Thinking about death or suicide. This is always dangerous and you should
see a professional therapist immediately.
When symptoms of depression continue for a long time, you may need
professional help. Acute responses to events are normal, but they should not
last beyond a reasonable time.
Your ability to function is impaired by your depression. Seek help before
your life situation deteriorates to a serious level.
You have become so isolated that you have no one with whom to test
reality. Seek someone out to share your thoughts and feelings with.
Depressive symptoms have become severe.
Garrett Coan is a professional therapist,coach and psychotherapist. His
two Northern New Jersey office locations are accessible to individuals who
reside in Bergen County, Essex County, Passaic County, Rockland County, and
Manhattan. Garrett also offers online and telephone counseling services for
those who live at a distance. He can be accessed through
http://www.creativecounselors.com or at 201-303-4303.
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