WOMEN AND DEPRESSION

A depressive disorder is an illness that involves the body, mood and thoughts. It affects every aspect of a person's life - emotional, personal, relational, physical and spiritual. It isn't a passing 'down spot', or a sign of personal weakness. More importantly, it can't be wished or willed away. Left unattended and without treatment, depression can last for weeks, months or years.

Statistics show that 30% of women are depressed and 41% of those depressed women are too embarrassed to seek help. Depression is twice as prevalent in women as in men. Why is that? Apart from other factors that are shared by both men and women, a woman is more vulnerable due to disruption in hormonal imbalances that occur throughout her lifetime during menses, pregnancy, miscarriages, post-partum periods, and pre-menopause/menopause.

Types of Depression

Depressive disorders for women come in different forms. Within these types are variations in the number of symptoms, the severity of symptoms and the persistence of symptoms. It's not 'one size fits all'.

• DYSTHYMIA - this involves long term chronic symptoms that are not disabling, but keep a person from functioning at top form or from feeling really good. Most people with dysthymia will experience major depressive episodes at some time.
• MAJOR DEPRESSION - is manifested by a combination of symptoms that impair one's ability to work, study, sleep, eat, and enjoy pleasurable activities. Major depression may occur only once but more commonly occurs several times in a lifetime
• BIPOLAR DEPRESSION - is characterized by cycling mood changes from highs to lows with no significant 'triggering' situation. Sometimes the switch is dramatic and rapid, but most often it is a gradual progression. When experiencing the depressed cycle of bipolar disorder, an individual can experience any or all of the symptoms of depression. The manic cycle often affects thinking, judgment, and social behavior in ways that can cause serious problems or embarrassment. At worst, mania, left untreated, can develop into a total break with reality.
• POST PARTUM DEPRESSION (PPD) - this isn't the 'Baby Blues' which affects 50 to 80 percent of new mothers and is a mild form of depression that begins a few days after delivery and lasts up to a few weeks. The usual symptoms of the 'Baby Blues' includes sadness, fatigue, edginess, and insomnia. PPD, however, affects 10 to 20 percent of new mothers, has a later onset than "Baby Blues', is longer lasting - two weeks to a year, and has stronger symptoms - crying a lot, anxiety, plus pronounced insomnia, moodiness, irritability, and loss of appetite. Other indicators are fear, intrusive and negative thoughts, and even suicidality.

Symptoms of Depression

While keeping in mind that there are variations in the number of symptoms, the severity of symptoms and the persistence of symptoms, some of the hallmark signs are:

• sleeping too much or not sleeping enough
• eating too much or no appetite
• loss of interest in things that were once enjoyed, including sex
• a persistent sad, anxious, or 'empty' mood
• feelings of hopelessness and/or pessimism feelings of guilt, worthlessness, helplessness
• decreased energy, fatigue
• restlessness, irritability, difficulty with concentrating, remembering, making decisions
• persistent physical symptoms that do not respond to treatment (headaches, digestive disorders and chronic pain).
• suicidal thoughts or attempts

Treatment of Depression

A multi-faceted approach is effective in treating depression. Some of the following suggestions can be helpful:

Medical Treatment

• If symptoms of depression last for more than two weeks, it is important to speak with a health care professional who is trained to evaluate the intensity of the symptoms and can give direction for appropriate treatment.
• This may include medications (usually an antidepressant) and/or psychotherapy. Research indicates that the most effective treatment is a combination of medication and cognitive behavioral therapy (CBT). CBT helps to discover errors in thinking that may be contributing to difficult feelings and manifesting in maladaptive behaviors.

Nourishment and Needs

• Eat healthy - stay away from sugary/empty calorie foods
• Watch alcohol intake - this acts as a depressant in the brain
• Monitor caffeine and nicotine intake - these can add to anxiety

Understanding

• Be aware of thoughts and thought process - journaling can help
• Talk about what you are feeling with someone you trust
• Delay any major life decisions
• Don't isolate - find a balance

Relaxation and Rest

• Sleep is essential for brain health
• Take time for yourself - adult 'time outs' are good for the body and soul
• Nap or put your feet up - and tell yourself it's ok even if you hear the chorus of 'should's/shouldn'ts' in your head
• Practice Mindfulness - a technique that requires spending a few moments being totally aware of what is going on in the present. What are you seeing, hearing, smelling, tasting, feeling?
• Reconnect with spiritual feelings - use meditation, prayer, get a good devotional book

Exercise

• Heightens endorphins which are the body's mood-enhancing substances
• Regular exercise can reduce the jitters and energize you
• The brain is helped in regulating itself and its ability to withstand daily stressors

How to Help Others

If someone you care for is experiencing depression or showing signs of the symptoms of depression there are some things that you can do:

• Assist in the process - if necessary, make medical/therapy appointments for them and accompany them to appointments. You may need to sit in on medical appointments as they may not be able to think clearly enough to access help or to remember what was said.
• Offer emotional support-don't ignore them. Be willing to listen and to talk. Express hope because hopelessness is a key factor in depression and they may not have the strength to have hope. Keep encouraging them in their progress.
• Don't ignore suicide remarks - take this seriously and involve a medical or mental health professional who can assess for lethality and create a plan to keep your loved one safe.
• Invite them out - many depressed people isolate and get lost in their own negative thoughts, so going out is a way to help with a healthier perspective. Don't be pushy but be persistent.
• Don't accuse them of not trying hard enough to overcome the depression. Guilt is a significant factor and hard to combat when depressed. Success and progress will manifest in small increments rather than great leaps.

Everyone will, at some time in their life, be affected by depression - either their own or someone else's. Educating ourselves as to what depression is and what it is not is important in order to combat this debilitating illness. If you find that you have difficulty in any of these areas, seek the help of a professional therapist who is trained to evaluate, understand, and treat depression.