Understanding Depression

According to the National Alliance on Mental Illness 1,112,000 adults in New Jersey have a mental health condition, with 42.2% of adults reporting symptoms of anxiety or depression as of February 2021. So - what is depression? How can I tell if I or someone I care about may be struggling? 


Occasional sadness and anxiety is a normal part of life. Think of a time where you were nervous to ask your crush out on a date or you were upset about a poor test grade. What truly differentiates the occasional feelings of sadness to clinical depression is the duration of symptoms, typically five or more lasting for 2 weeks or longer.


The National Institute of Mental Health defines depression as a common but serious mood disorder that can cause severe symptoms that affect how you feel, think, and handle daily activities such as sleeping, eating, or working. 


Symptoms of Depression according to the DSM-5: 

  • Depressed mood most of the day, nearly every day 

  • Loss of interest or pleasure in hobbies or activities

  • Changes in appetite - weight loss or weight gain 

  • Changes in sleeping patterns 

  • Lack of energy, extreme fatigue 

  • Feelings of hopelessness, worthlessness, and guilt

  • Difficulty concentrating 

  • Thoughts of death or suicidal ideation 


It’s important to understand that everyone experiences depression differently. While the symptoms mentioned above are some of the most commonly reported, they are not the only ones observed in people with depression. 


So - let’s say you feel that you or a loved one identify with some or all of these symptoms. What are some ways to help? 


  • Psychotherapy 

    • Talking with a mental health professional is a great way to begin the healing process. It is a safe space to explore your thoughts, feelings, and behaviors and build healthy coping skills. 

  • Physical activity 

    • A body in motion stays in motion, and exercise is a natural way to release endorphins, known as the ‘feel good’ chemicals. 

  • Maintain a regular sleep schedule

    • If you are experiencing insomnia or sleeping more than usual, establishing a bedtime routine can help regulate your body’s circadian rhythm - our internal clock - to get back on track.


  • Healthy diet & Staying hydrated

    • People with depression may experience weight fluctuation as a result of loss of appetite or overeating. One way to maintain energy levels is by nourishing your body with eating meals regularly. Be sure to drink plenty of water to keep hydrated.


  • Connect with others

    • Talking with your loved ones, including friends and family, is a great external social support system. Check your local community center and consider volunteering or getting involved in new or old hobbies that allow you to express your creativity. If you have them - be sure to spend some time with your furry friends! 


The only way to know for certain is to speak to a mental health professional, and we’re hopeful the information in this post may encourage you to seek treatment or answer some questions you may have. 


  References

U.S. Department of Health and Human Services. (n.d.). Depression. National Institute of Mental Health. Retrieved from https://www.nimh.nih.gov/health/topics/depression 

Mental Health in New Jersey. National Alliance on Mental Illness. (2021, February). Retrieved from https://nami.org/NAMI/media/NAMI-Media/StateFactSheets/NewJerseyStateFactSheet.pdf 


DSM-5 Diagnostic & Statistical Manual of Mental Disorders - American Psychiatric Association 


Emily Kostick, MSW Intern