Depression has been called "the common cold of mental health." We all know that everybody feels down or pessimistic from time to time. That's normal.
Many people wonder, "When does feeling down cross the line into depression?" That's a tough question, because it's not always an either-or kind of thing. In considering whether you need help with depression, it might be useful to consider the following three dimensions: frequency, severity and duration.
Three Dimensions of Depression
Behavioral/Attitude
Emotional
Possible Contributing Factors to Depression
You might start by getting yourself some paper and a pen and make headings for all the factors previously described: Environmental, Interpersonal, Physical/Medical, etc.
Make a list of any problems, concerns, or negative feelings you have that relate to each of the areas. It also helps to identify which of the areas are sources of strength, support, and positive feelings.
Depression can leave you feeling helpless and out of control of your life, your thoughts, feelings, and behaviors. The goal is to get to the point where you feel like you can do something to improve your situation and life. So any changes you can make for the better, though they may not "fix" the depression or make it go away immediately, are definitely worth doing.
As you break your concerns down into smaller, more manageable contributing parts, some solutions may become clear to you. For instance, you may realize that relationship problems are a key contributor to your depression, and decide that assertiveness or communications training would really help remedy that situation. Or you might notice that for you the symptoms are largely physical and choose to get a medical checkup to rule out other possible problems. Perhaps parental pressures and expectations have been burdening you and you'll decide to have that long, honest talk with your parents.
Go over each area and do your own self-assessment, then write down what you think it would take to help the situation. Draw from the following list to come up with possible solutions. This list includes strategies that have proven beneficial to people struggling with feelings of depression.
What If Self-Help Is Not Enough?
Many of the suggestions provided above are things you can do on your own. For many of us, though, it's difficult to get ourselves going, and we may prefer to seek the help of a professional counselor to help us move past that stuck point. If you have been stuck for a long time, or if you are at the point where you are seriously neglecting important aspects of your life or even thinking about suicide, it is imperative that you seek professional help.
Stress
A professional can assist you in getting the help you need, whether that is counseling/psychotherapy, anti-depressant medications, or a combination of the two. For many people, just being able to talk about their problems and get some support can be very helpful. In other cases, medication can be helpful or even necessary for the person to "lift the cloud" and function better.
Remember, you don't have to live like this. Depressive feelings are common, and we have given you some ideas about how to work on them yourself. If the depression feels too frequent, too overwhelming, or lasts too long (remember frequency, duration, and severity), it's time to seek professional help, either at the Counseling and Mental Health Center or from a qualified professional in the community.
Group Counseling
Short-Term Individual Counseling
CMHC Crisis Line
Remember, depression IS treatable.
Breaking the Patterns of Depression by Michael D. Yapko (New York, Doubleday, 1997). (Available at UT Libraries)
The Depression Workbook: A Guide for Living With Depression and Manic Depression by Mary Ellen Copeland and Wayne London (Oakland: New Harbinger, 1992).
Feeling Good: The New Mood Therapy by David Burns (New York: William Morrow & Co., 1980). (Available at UT Libraries; also at the Longhorn Wellness Center.)
The Feeling Good Handbook by David Burns (New York: William Morrow & Co., 1989). (Available at the Longhorn Wellness Center.)
Learned Optimism: How To Change Your Mind and Your Life by Martin Seligman (New York: Simon & Schuster, Inc., 1990) (Available at the Longhorn Wellness Center.)
You Are Not Alone: Words of Experience and Hope for the Journey Through Depression by Julia Thorne, Larry Bethstein (New York: Harper Collins, 1993).
Mind over Mood: Change How You Feel by Changing the Way You Think by D. Greenberger & C.A. Padesky (New York: The Guilford Press, 1995). (Available at the Longhorn Wellness Center.)
Transforming Depression: Healing the Soul through Creativity by David H. Rosen (Maine: Nicolas-Hays, 2002).
UT's Counseling & Mental Health Center (CMHC)
Call 512-471-3515 for information on setting up an appointment with a counselor.
CMHC also offers the CMHC Crisis Line: 512-471-CALL for a telephone counselor.