Understanding depression

Depression is a common and debilitating mood disorder. More than just sadness in response to life’s struggles and setbacks, depression changes how you think, feel, and function in daily activities. It can interfere with your ability to work, study, eat, sleep, and enjoy life. The feelings of helplessness, hopelessness, and worthlessness can be intense and unrelenting, with little, if any, relief.

While some people describe depression as “living in a black hole” or having a feeling of impending doom, others feel lifeless, empty, and apathetic. Men in particular can feel angry and restless. No matter how you experience depression, left untreated it can become a serious health condition. But it’s important to remember that feelings of helplessness and hopelessness are symptoms of depression—not the reality of your situation. There are plenty of powerful self-help steps you can take to lift your mood, overcome depression, and regain your joy of life.

Where to get help - some options

* Go to your GP

​* Talk to a trusted friend family member

* Call or text 1737 to a trained counsellor  24/7, 365 days/year

* Depression Helpline:  0800 111 757​ or go online to www.depression.org.nz

* Call EAPworks: 0800 735 343 for a confidential appointment 

So what are some ways I can improve my mental wellbeing?

The Mental Health foundation suggest the 5 ways of wellbeing: 

Over the last 2 weeks, how often have you been bothered by any of the following problems?

Am I depressed?

1. Little interest or pleasure in doing things:

 Not at all                             (0 points)  
 Several days                       (1 point) 
 More than half the days   (2 points) 
 Nearly every day                (3 points)

2. Feeling down, depressed or hopeless

 Not at all                              (0 points)  
 Several days                        (1 point) 
 More than half the days    (2 points) 
 Nearly every day                 (3 points)

3. Trouble falling or staying asleep, or sleeping too much:

 Not at all                               (0 points)  
 Several days                         (1 point) 
 More than half the days     (2 points) 
 Nearly every day                  (3 points)

4. Feeling tired or having little energy:

 Not at all                              (0 points)  
 Several days                        (1 point) 
 More than half the days   (2 points) 
 Nearly every day.               (3 points)

5. Poor appetite or overeating:

 Not at all                              (0 points)  
 Several days                         (1 point) 
 More than half the days    (2 points) 
 Nearly every day.                (3 points)

6. Feeling bad about yourself—or that you are a failure or have let yourself or your family down:

 Not at all                               (0 points)  
 Several days                         (1 point) 
 More than half the days.    (2 points) 
 Nearly every day.                 (3 points)

7. Trouble concentrating on things, such as reading or watching television:

 Not at all                              (0 points)  
 Several days                        (1 point) 
 More than half the days    (2 points) 
 Nearly every day                 (3 points)

8. Moving or speaking so slowly that other people could have noticed:

 Not at all                               (0 points)  
 Several days                          (1 point) 
 More than half the days     (2 points) 
 Nearly every day                   (3 points)

9. Thoughts that you would be better off dead, or of hurting yourself:

 Not at all                              (0 points)  
 Several days                          (1 point) 
 More than half the days     (2 points) 
 Nearly every day                  (3 points)

Score: 

Interpreting the score:

1 to 4: Minimal depression.

5 to 9: Mild depression.

10 to 14: Moderate depression.

15 to 19: Moderately severe depression.

20 to 27: Severe or major depression.

This questionnaire is not intended to replace professional diagnosis.

If you are concerned please see your doctor.

Source: Anxiety and Depression Association of America (ADAA)

Build on these tips to enhance positive mental wellbeing 

1. Value yourself

You matter. Treat yourself with kindness and respect, and avoid self-criticism. Most of us to the very best with what we have to deal with. It's good to be your own best friend.

2. Be active and take care of your body

Taking care of yourself physically can improve your mental health. Be sure to:

• Eat nutritious meals
• Drink plenty of water
• Exercise, go for a walk - which helps decrease depression and anxiety and improve moods
• Get enough sleep. 
• Talk with your Doctor

3. Connect - surround yourself with good people

Make plans with supportive family members and friends, or seek out activities where you can meet new people, such as a club, class or support group. Invest time in your relationships.

4. Give

Volunteer your time and energy to help someone else. You'll feel good about doing something tangible to help someone in need — and it's a great way to meet new people.  Thank someone. Smile. Being part of a community feels good and you are really able to make a difference to the community.

5. Keep learning 

Try something new. Rediscover an old interest. Sign up for a course you have been putting off. Set a goal and take small steps toward it. Learning new things makes you feel good and can be fun. Make time for your hobbies and favourite projects, or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language.

6. Quiet your mind

Try meditating or mindfulness. Relaxation exercises can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy. 

7. Take notice 

Be curious. Catch sight of the beautiful and the good . Notice the weather and the sky. Savour the moment - wherever and whoever you are with. Be aware of the world and what you are feeling. reflect on your experiences.

8. Keep it varied

Although  routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule. Alter your jogging route, plan a road-trip, take a walk in a different park, hang some new pictures or try a new restaurant.

9. Minimise alcohol and other drugs

Keep alcohol use to a minimum and avoid other drugs - alcohol is a depressant. Sometimes people use alcohol and other drugs to "self-medicate" but in reality, alcohol and other drugs only aggravate problems. 

10. Get help when you need it

Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and addiction and lead full, rewarding lives.

Here are some online tools that may help you:

Mood GYM

An interactive self help program that provides cognitive behaviour therapy training to add in positive thinking and changing negative thought patterns

MindShift

Helps with anxiety, positive thinking and motivation, particularly in teens and young adults.

Beating the Blues  [NZ]

Treats depression and anxiety by using cognitive behavioural therapy (CBT). Talk to your doctor if you think Beating the Blues could be helpful for you (requires doctor referral).

www.depression.org.nz

An excellent website with a depression self test, information and personal stories of managing depression.

thelowdown

An interactive website for young people featuring a self-test, fact sheets, a moderated message board and video clips from popular musicians and high profile young sports people talking about their experiences of depression.

SPARX 

3D fantasy game for help with depression

Teaches skills to manage symptoms of depression, learning cognitive behavioural therapy techniques for dealing with symptoms of depression eg, dealing with negative thoughts, problem-solving, activity scheduling, and relaxation.

The Journal  [NZ]

Part of the National Depression Initiative – The Journal is designed to teach you skills that can help get through mild to moderate depression more effectively.

Happify

This app that allows you to boost your optimism, conquer negative thoughts, ease stress and even fix relationship friction. A questionnaire that covers your age, gender, health and employment and relationship status is used to customise the app to you. Science- based activities and games to beat stress and anxiety are then delivered.

CalmKeeper  [NZ]

App for iPhones. Designed by clinical psychologists, this app is designed to assist with managing anxiety and panic attacks by providing immediate access to tools to help you cope. Charge applies.

CALM Website, Computer Assisted Learning for the Mind  [NZ]

The website has tools for coping with stress and managing life.

MoodPanda

Lets you to measure your daily moods and track the scores over time.

My Happy Place

This app is a mood management tool that helps us train ourselves to recognise positive emotions in faces instead of negative emotions can improve our mood over time. Small charge applies.