Blues, Blahs and Bouncing Back "This lesson is meant for educational purposes only and should not be mistaken for mental health consultation. If you or your loved one suffers from depression and are in need of treatment or diagnosis contact your physician or a qualified mental health professional immediately." Everyone feels down or has the blues sometimes. But it is important to recognize the difference between occasional blues and depression or other conditions that require professional help. No one is cheerful and happy one hundred percent of the time. If you occasionally have a blue day or feel down in the dumps, that is normal. But sometimes the down feelings last a long time or are more severe than just feeling blue. It is then important to find out the underlying cause. Types of Blues or Depression. Everyday Blues: There is a song that says, Everybody has the blues now and then An occasional day of feeling gloomy or blue is normal. But if it is the everyday blues, you will soon get through it. You might be cheered by a phone call, doing something enjoyable or just by having the sun shine. But if the feelings last several days or even weeks, it may be something more serious and you should talk to your physician or a mental health professional. Stress: Stress is a part of normal lives and can be physical or emotional. Our bodies can be stressed when we don t get enough rest, don t eat properly or by illness. Emotional stress can occur when we worry about finances, illness or problems of family members, or difficult events or losses. Most people are able to handle everyday stress but when you constantly feel stressed, it is important to find a way to manage it since uncontrolled stress can lead to symptoms of depression. SAD: Seasonal Affective Disorder is often referred to as SAD. SAD occurs when a person feels symptoms of depression during the winter, but these go away when spring arrives. SAD is a mood disorder that is related to seasonal changes in light. It affects people between September and April with symptoms most prevalent in the darker months of December, January and February. The Winter Blues is a milder form of SAD. Holiday Blues: Most people think of the holiday season as a time of happiness and excitement. But for many individuals, it can be a time of sadness or loneliness. For others, all the demands of the season bring on stress related symptoms. Some people do OK during the holidays but suffer from the blues after the excitement has passed and they feel let down. Postpartum depression: This is a very real and serious medical condition that sometimes develops following childbirth. Women may also develop postpartum depression following miscarriage, stillbirth or even adoption. PPD ranges from mild symptoms of fatigue and tearfulness to severe postpartum psychosis which may endanger the woman and other individuals. It is important to be aware of how serious PPD can be and support the new mother in getting help. 1
Grief: Grief is a part of everyone s life. It is important to recognize the differences between normal grief and depression. The way a person responds to grief is a very personal experience, so it is difficult to say what is normal. Some common responses to grief are similar to depression and grief can lead to depression in some individuals. Depressed and grieving people report experiencing sadness, tearfulness, sleep problems and appetite and weight changes. Since their reactions are similar, it is important to recognize the differences. When a person is increasingly unable to function on a daily basis, grief may have turned into depression. Grief is an active process, while depression tends to be passive. Depression: According to the American Psychiatric Association, depression affects nearly one in ten adults each year. Depression can strike at any time, but usually first appears during the late teens to mid-twenties. It is also common among older adults. Depression has many symptoms. The most common are a deep feeling of sadness or a marked loss of interest or pleasure in activities. Depression that requires treatment is diagnosed by a cluster of symptoms, not just one sign. These symptoms include: Deep overwhelming sadness Loss of interest in previously enjoyed activities Changes in eating habits either loss of appetite or overeating Loss of energy or increased fatigue Restlessness or irritability Difficulty thinking, concentrating or making decisions Thoughts of suicide. (Feelings of hopelessness get help immediately!) If someone is experiencing a cluster of several of these signs for a period of two weeks it is important to get help. Knowing what is normal for you is important in recognizing signs of depression. As you can see, several of these symptoms involve a change from normal. There are many things we can do to manage depression. Some people are hesitant to seek treatment because they feel there is a stigma associated with depression. Depression is not a sign of weakness it is a medical condition, treatable with good results. Recent studies report that depression in older adults can be different from depression in younger people. Depression can be difficult to detect or diagnose in older adults for several reasons. Denial of symptoms is probably the largest barrier as older adults and family members may assume the symptoms are just a part of getting older. It is important to realize this is NOT a normal part of the aging process. Adding to the complexity is the fact that it is more difficult to recognize symptoms when someone is already ill or suffers from other chronic conditions. Depression in older adults frequently is undetected in care settings. Studies show that up to 50% of nursing home residents may be depressed. It is common for depressed people to not recognize the signs of depression in themselves. Therefore, if friends and family recognize the signs, it is important to listen and get professional help. Bouncing Back When someone is experiencing the blues or feeling down in the dumps, they are expected to just snap out of it or shake it off. This is common advice given by those who are currently not feeling the same way. There are many ways a person can lift their own spirits or bounce back from these gloomy feelings. Exercise: Aerobic and non-aerobic exercise boosts spirits, improves sleep and appetite, reduces irritability, and produces feelings of accomplishment. Get enough rest/sleep and stay on a regular schedule 2
Maintain a healthy, well-balanced diet: Taking care of your health can help you avoid illness and disability that can lead to depression. Participate in enjoyable activities: Actively seek and participate in pastimes you enjoy such as games, movies, hobbies, etc. Spend time with others: Avoid isolating yourself. Being with others that you enjoy will contribute to a sense of well-being. Also, being around upbeat, cheerful people will most likely rub off on you and affect your mood. Keep a journal: Writing down the circumstances and effects of an experience can ease anxiety and help you work through feelings by getting it off your chest. Practice positive self-talk: Self-talk is the conversation you have in your head. What you say to yourself can affect how you feel and has an impact on your self-esteem and confidence. Negative self-talk increases stress and can contribute to depression. The negative statement I can t do anything right can be turned into a positive statement such as I am a talented cook or I am a great listener. Meditate: This may include praying, reading, deep breathing exercises or progressive muscle relaxation Maintain a sense of humor: A good sense of humor allows for you to maintain hope and optimism. It helps you to view/deal with potentially stressful situations from growing into something unmanageable and relieves anxiety, distress, anger and depression. Laughter itself actually triggers beta endorphins that induce a feeling of euphoria. Get enough exposure to light: Loss of sunlight due to seasonal changes can affect our internal clocks. The hormone melatonin is related to sleep cycles and is produced at increased levels in the dark. So when the days are shorter, causing less sunlight, more Melatonin is produced, causing symptoms of SAD. Forgive: Letting go of regrets and resentments about the past can allow more happiness in the present. There has also been noted a relationship between depression and lack of forgiveness. Get involved with helping others: By pursuing meaningful activities such as volunteering, mentoring, caregiving, etc., you develop a sense of purpose and switch the focus from yourself to someone else. It helps you feel needed and appreciated and is also a way to cultivate new friendships. From the suggested techniques, choose one new one you will try in the near future or the next time you are feeling down and write it below. This is your action plan to assist in lifting your spirits next time you are feeling blue. How to Help Others Sometimes it is hard to know how to help someone who is feeling blue or depressed especially when we observe them struggling with everyday life and expressing feelings of sadness. We may want to help, but we sometimes fear saying or doing something wrong. Or, we might be reluctant to approach someone because each person is different when it comes to sharing their thoughts and feelings. However, there are ways we can reach out to help someone feel connected again. We know suggestions that may be helpful in lifting the spirits of someone who is temporarily feeling down may not be so helpful for someone suffering from an extended period of depression. However, there are a few things we can do, whether they are experiencing the blues or depression. 3
Emotional Support: The most important thing we can do for a person who is feeling down is to offer emotional support. This involves caring, understanding, patience, and encouragement. Just being present for someone can provide much comfort. This kind of support can help people feel connected and respected, and it gives them a worthwhile sense of being. Listening Ear: It is also important to engage the person in conversation and listen and observe carefully for symptoms of the blues or depression. Talking about it can be very helpful. And for someone who might be experiencing SAD, postpartum or clinical depression, this can be an opportunity for you to encourage them to seek professional help. In communicating, the hardest thing is knowing when and what to say to someone. Some people have a difficult time expressing their feelings. Others may not share because they feel they are imposing their burdens on you. Sometimes people need to talk about things, but the timing has to be right for them. When they do feel like talking, we can help others by being a good listener who will: Give our full attention Let the person finish talking before responding Allow pauses for reflections Facilitate discussion for problem solving, not give advice Validate their feelings Practical Support: Providing practical support is another way to help someone get through the difficult times. Sometimes, feeling down can affect the ability to carry out everyday life responsibilities such as taking out the trash, paying bills, or washing the dishes. This kind of support helps to accomplish the necessary activities that may be weighing on their mind. Practical support may help them to feel some relief. Social Interactions: For someone who is feeling the blues or has been treated for depression and beginning to feel better, encourage the person to: Stay in contact with family and friends Participate in activities and events Volunteer to help others Join a support group Encouraging family and friends can help bust the blues because they provide continuous emotional support, contributing to the overall feelings of contentment and acceptance. Optimistic Outlook: Research says that those who have a pessimistic attitude are more vulnerable to depression. Encouraging someone to be optimistic about the future might help them look at the brighter side of things. But, be careful not to deny their feelings. Professional Help: Keep in mind, if someone feels down for several weeks, they may need professional help. All the support and encouragement you provide might NOT resolve the situation until a doctor can diagnose and provide treatment. And if the person talks of suicide, or even casually mentions it, take it seriously. Don t assume the situation will take care of itself. Encourage the person to seek professional help to get on the road to a brighter future. Authors: Cheri Burcham, Amy Griswold and Milly Kaiser September 2007 Reviewed by: Betty Barsley-Marra and Giesela Grumbach University of Illinois at Urbana-Champaign/USDA/Local Extension Councils Cooperating University of Illinois Extension provides equal opportunities in programs and employment. 4
Blues, Blahs and Bouncing Back "This lesson is meant for educational purposes only and should not be mistaken for mental health consultation. If you or your loved one suffers from depression and are in need of treatment or diagnosis contact your physician or a qualified mental health professional immediately." Everyone feels down or has the blues sometimes. But it is important to recognize the difference between occasional blues and depression or other conditions that require professional help. No one is cheerful and happy one hundred percent of the time. If you occasionally have a blue day or feel down in the dumps, that is normal. But sometimes the down feelings last a long time or are more severe than just feeling blue. It is then important to find out the underlying cause. Types of Blues or Depression. Everyday Blues: There is a song that says, Everybody has the blues now and then An occasional day of feeling gloomy or blue is normal. But if it is the everyday blues, you will soon get through it. You might be cheered by a phone call, doing something enjoyable or just by having the sun shine. But if the feelings last several days or even weeks, it may be something more serious and you should talk to your physician or a mental health professional. Stress: Stress is a part of normal lives and can be physical or emotional. Our bodies can be stressed when we don t get enough rest, don t eat properly or by illness. Emotional stress can occur when we worry about finances, illness or problems of family members, or difficult events or losses. Most people are able to handle everyday stress but when you constantly feel stressed, it is important to find a way to manage it since uncontrolled stress can lead to symptoms of depression. SAD: Seasonal Affective Disorder is often referred to as SAD. SAD occurs when a person feels symptoms of depression during the winter, but these go away when spring arrives. SAD is a mood disorder that is related to seasonal changes in light. It affects people between September and April with symptoms most prevalent in the darker months of December, January and February. The Winter Blues is a milder form of SAD. Holiday Blues: Most people think of the holiday season as a time of happiness and excitement. But for many individuals, it can be a time of sadness or loneliness. For others, all the demands of the season bring on stress related symptoms. Some people do OK during the holidays but suffer from the blues after the excitement has passed and they feel let down. Postpartum depression: This is a very real and serious medical condition that sometimes develops following childbirth. Women may also develop postpartum depression following miscarriage, stillbirth or even adoption. PPD ranges from mild symptoms of fatigue and tearfulness to severe postpartum psychosis which may endanger the woman and other individuals. It is important to be aware of how serious PPD can be and support the new mother in getting help. 1
Grief: Grief is a part of everyone s life. It is important to recognize the differences between normal grief and depression. The way a person responds to grief is a very personal experience, so it is difficult to say what is normal. Some common responses to grief are similar to depression and grief can lead to depression in some individuals. Depressed and grieving people report experiencing sadness, tearfulness, sleep problems and appetite and weight changes. Since their reactions are similar, it is important to recognize the differences. When a person is increasingly unable to function on a daily basis, grief may have turned into depression. Grief is an active process, while depression tends to be passive. Depression: According to the American Psychiatric Association, depression affects nearly one in ten adults each year. Depression can strike at any time, but usually first appears during the late teens to mid-twenties. It is also common among older adults. Depression has many symptoms. The most common are a deep feeling of sadness or a marked loss of interest or pleasure in activities. Depression that requires treatment is diagnosed by a cluster of symptoms, not just one sign. These symptoms include: Deep overwhelming sadness Loss of interest in previously enjoyed activities Changes in eating habits either loss of appetite or overeating Loss of energy or increased fatigue Restlessness or irritability Difficulty thinking, concentrating or making decisions Thoughts of suicide. (Feelings of hopelessness get help immediately!) If someone is experiencing a cluster of several of these signs for a period of two weeks it is important to get help. Knowing what is normal for you is important in recognizing signs of depression. As you can see, several of these symptoms involve a change from normal. There are many things we can do to manage depression. Some people are hesitant to seek treatment because they feel there is a stigma associated with depression. Depression is not a sign of weakness it is a medical condition, treatable with good results. Recent studies report that depression in older adults can be different from depression in younger people. Depression can be difficult to detect or diagnose in older adults for several reasons. Denial of symptoms is probably the largest barrier as older adults and family members may assume the symptoms are just a part of getting older. It is important to realize this is NOT a normal part of the aging process. Adding to the complexity is the fact that it is more difficult to recognize symptoms when someone is already ill or suffers from other chronic conditions. Depression in older adults frequently is undetected in care settings. Studies show that up to 50% of nursing home residents may be depressed. It is common for depressed people to not recognize the signs of depression in themselves. Therefore, if friends and family recognize the signs, it is important to listen and get professional help. Bouncing Back When someone is experiencing the blues or feeling down in the dumps, they are expected to just snap out of it or shake it off. This is common advice given by those who are currently not feeling the same way. There are many ways a person can lift their own spirits or bounce back from these gloomy feelings. Exercise: Aerobic and non-aerobic exercise boosts spirits, improves sleep and appetite, reduces irritability, and produces feelings of accomplishment. Get enough rest/sleep and stay on a regular schedule 2
Maintain a healthy, well-balanced diet: Taking care of your health can help you avoid illness and disability that can lead to depression. Participate in enjoyable activities: Actively seek and participate in pastimes you enjoy such as games, movies, hobbies, etc. Spend time with others: Avoid isolating yourself. Being with others that you enjoy will contribute to a sense of well-being. Also, being around upbeat, cheerful people will most likely rub off on you and affect your mood. Keep a journal: Writing down the circumstances and effects of an experience can ease anxiety and help you work through feelings by getting it off your chest. Practice positive self-talk: Self-talk is the conversation you have in your head. What you say to yourself can affect how you feel and has an impact on your self-esteem and confidence. Negative self-talk increases stress and can contribute to depression. The negative statement I can t do anything right can be turned into a positive statement such as I am a talented cook or I am a great listener. Meditate: This may include praying, reading, deep breathing exercises or progressive muscle relaxation Maintain a sense of humor: A good sense of humor allows for you to maintain hope and optimism. It helps you to view/deal with potentially stressful situations from growing into something unmanageable and relieves anxiety, distress, anger and depression. Laughter itself actually triggers beta endorphins that induce a feeling of euphoria. Get enough exposure to light: Loss of sunlight due to seasonal changes can affect our internal clocks. The hormone melatonin is related to sleep cycles and is produced at increased levels in the dark. So when the days are shorter, causing less sunlight, more Melatonin is produced, causing symptoms of SAD. Forgive: Letting go of regrets and resentments about the past can allow more happiness in the present. There has also been noted a relationship between depression and lack of forgiveness. Get involved with helping others: By pursuing meaningful activities such as volunteering, mentoring, caregiving, etc., you develop a sense of purpose and switch the focus from yourself to someone else. It helps you feel needed and appreciated and is also a way to cultivate new friendships. From the suggested techniques, choose one new one you will try in the near future or the next time you are feeling down and write it below. This is your action plan to assist in lifting your spirits next time you are feeling blue. How to Help Others Sometimes it is hard to know how to help someone who is feeling blue or depressed especially when we observe them struggling with everyday life and expressing feelings of sadness. We may want to help, but we sometimes fear saying or doing something wrong. Or, we might be reluctant to approach someone because each person is different when it comes to sharing their thoughts and feelings. However, there are ways we can reach out to help someone feel connected again. We know suggestions that may be helpful in lifting the spirits of someone who is temporarily feeling down may not be so helpful for someone suffering from an extended period of depression. However, there are a few things we can do, whether they are experiencing the blues or depression. 3
Emotional Support: The most important thing we can do for a person who is feeling down is to offer emotional support. This involves caring, understanding, patience, and encouragement. Just being present for someone can provide much comfort. This kind of support can help people feel connected and respected, and it gives them a worthwhile sense of being. Listening Ear: It is also important to engage the person in conversation and listen and observe carefully for symptoms of the blues or depression. Talking about it can be very helpful. And for someone who might be experiencing SAD, postpartum or clinical depression, this can be an opportunity for you to encourage them to seek professional help. In communicating, the hardest thing is knowing when and what to say to someone. Some people have a difficult time expressing their feelings. Others may not share because they feel they are imposing their burdens on you. Sometimes people need to talk about things, but the timing has to be right for them. When they do feel like talking, we can help others by being a good listener who will: Give our full attention Let the person finish talking before responding Allow pauses for reflections Facilitate discussion for problem solving, not give advice Validate their feelings Practical Support: Providing practical support is another way to help someone get through the difficult times. Sometimes, feeling down can affect the ability to carry out everyday life responsibilities such as taking out the trash, paying bills, or washing the dishes. This kind of support helps to accomplish the necessary activities that may be weighing on their mind. Practical support may help them to feel some relief. Social Interactions: For someone who is feeling the blues or has been treated for depression and beginning to feel better, encourage the person to: Stay in contact with family and friends Participate in activities and events Volunteer to help others Join a support group Encouraging family and friends can help bust the blues because they provide continuous emotional support, contributing to the overall feelings of contentment and acceptance. Optimistic Outlook: Research says that those who have a pessimistic attitude are more vulnerable to depression. Encouraging someone to be optimistic about the future might help them look at the brighter side of things. But, be careful not to deny their feelings. Professional Help: Keep in mind, if someone feels down for several weeks, they may need professional help. All the support and encouragement you provide might NOT resolve the situation until a doctor can diagnose and provide treatment. And if the person talks of suicide, or even casually mentions it, take it seriously. Don t assume the situation will take care of itself. Encourage the person to seek professional help to get on the road to a brighter future. Authors: Cheri Burcham, Amy Griswold and Milly Kaiser September 2007 Reviewed by: Betty Barsley-Marra and Giesela Grumbach University of Illinois at Urbana-Champaign/USDA/Local Extension Councils Cooperating University of Illinois Extension provides equal opportunities in programs and employment. 4
Blues, Blahs and Bouncing Back "This lesson is meant for educational purposes only and should not be mistaken for mental health consultation. If you or your loved one suffers from depression and are in need of treatment or diagnosis contact your physician or a qualified mental health professional immediately." Everyone feels down or has the blues sometimes. But it is important to recognize the difference between occasional blues and depression or other conditions that require professional help. No one is cheerful and happy one hundred percent of the time. If you occasionally have a blue day or feel down in the dumps, that is normal. But sometimes the down feelings last a long time or are more severe than just feeling blue. It is then important to find out the underlying cause. Types of Blues or Depression. Everyday Blues: There is a song that says, Everybody has the blues now and then An occasional day of feeling gloomy or blue is normal. But if it is the everyday blues, you will soon get through it. You might be cheered by a phone call, doing something enjoyable or just by having the sun shine. But if the feelings last several days or even weeks, it may be something more serious and you should talk to your physician or a mental health professional. Stress: Stress is a part of normal lives and can be physical or emotional. Our bodies can be stressed when we don t get enough rest, don t eat properly or by illness. Emotional stress can occur when we worry about finances, illness or problems of family members, or difficult events or losses. Most people are able to handle everyday stress but when you constantly feel stressed, it is important to find a way to manage it since uncontrolled stress can lead to symptoms of depression. SAD: Seasonal Affective Disorder is often referred to as SAD. SAD occurs when a person feels symptoms of depression during the winter, but these go away when spring arrives. SAD is a mood disorder that is related to seasonal changes in light. It affects people between September and April with symptoms most prevalent in the darker months of December, January and February. The Winter Blues is a milder form of SAD. Holiday Blues: Most people think of the holiday season as a time of happiness and excitement. But for many individuals, it can be a time of sadness or loneliness. For others, all the demands of the season bring on stress related symptoms. Some people do OK during the holidays but suffer from the blues after the excitement has passed and they feel let down. Postpartum depression: This is a very real and serious medical condition that sometimes develops following childbirth. Women may also develop postpartum depression following miscarriage, stillbirth or even adoption. PPD ranges from mild symptoms of fatigue and tearfulness to severe postpartum psychosis which may endanger the woman and other individuals. It is important to be aware of how serious PPD can be and support the new mother in getting help. 1
Grief: Grief is a part of everyone s life. It is important to recognize the differences between normal grief and depression. The way a person responds to grief is a very personal experience, so it is difficult to say what is normal. Some common responses to grief are similar to depression and grief can lead to depression in some individuals. Depressed and grieving people report experiencing sadness, tearfulness, sleep problems and appetite and weight changes. Since their reactions are similar, it is important to recognize the differences. When a person is increasingly unable to function on a daily basis, grief may have turned into depression. Grief is an active process, while depression tends to be passive. Depression: According to the American Psychiatric Association, depression affects nearly one in ten adults each year. Depression can strike at any time, but usually first appears during the late teens to mid-twenties. It is also common among older adults. Depression has many symptoms. The most common are a deep feeling of sadness or a marked loss of interest or pleasure in activities. Depression that requires treatment is diagnosed by a cluster of symptoms, not just one sign. These symptoms include: Deep overwhelming sadness Loss of interest in previously enjoyed activities Changes in eating habits either loss of appetite or overeating Loss of energy or increased fatigue Restlessness or irritability Difficulty thinking, concentrating or making decisions Thoughts of suicide. (Feelings of hopelessness get help immediately!) If someone is experiencing a cluster of several of these signs for a period of two weeks it is important to get help. Knowing what is normal for you is important in recognizing signs of depression. As you can see, several of these symptoms involve a change from normal. There are many things we can do to manage depression. Some people are hesitant to seek treatment because they feel there is a stigma associated with depression. Depression is not a sign of weakness it is a medical condition, treatable with good results. Recent studies report that depression in older adults can be different from depression in younger people. Depression can be difficult to detect or diagnose in older adults for several reasons. Denial of symptoms is probably the largest barrier as older adults and family members may assume the symptoms are just a part of getting older. It is important to realize this is NOT a normal part of the aging process. Adding to the complexity is the fact that it is more difficult to recognize symptoms when someone is already ill or suffers from other chronic conditions. Depression in older adults frequently is undetected in care settings. Studies show that up to 50% of nursing home residents may be depressed. It is common for depressed people to not recognize the signs of depression in themselves. Therefore, if friends and family recognize the signs, it is important to listen and get professional help. Bouncing Back When someone is experiencing the blues or feeling down in the dumps, they are expected to just snap out of it or shake it off. This is common advice given by those who are currently not feeling the same way. There are many ways a person can lift their own spirits or bounce back from these gloomy feelings. Exercise: Aerobic and non-aerobic exercise boosts spirits, improves sleep and appetite, reduces irritability, and produces feelings of accomplishment. Get enough rest/sleep and stay on a regular schedule 2
Maintain a healthy, well-balanced diet: Taking care of your health can help you avoid illness and disability that can lead to depression. Participate in enjoyable activities: Actively seek and participate in pastimes you enjoy such as games, movies, hobbies, etc. Spend time with others: Avoid isolating yourself. Being with others that you enjoy will contribute to a sense of well-being. Also, being around upbeat, cheerful people will most likely rub off on you and affect your mood. Keep a journal: Writing down the circumstances and effects of an experience can ease anxiety and help you work through feelings by getting it off your chest. Practice positive self-talk: Self-talk is the conversation you have in your head. What you say to yourself can affect how you feel and has an impact on your self-esteem and confidence. Negative self-talk increases stress and can contribute to depression. The negative statement I can t do anything right can be turned into a positive statement such as I am a talented cook or I am a great listener. Meditate: This may include praying, reading, deep breathing exercises or progressive muscle relaxation Maintain a sense of humor: A good sense of humor allows for you to maintain hope and optimism. It helps you to view/deal with potentially stressful situations from growing into something unmanageable and relieves anxiety, distress, anger and depression. Laughter itself actually triggers beta endorphins that induce a feeling of euphoria. Get enough exposure to light: Loss of sunlight due to seasonal changes can affect our internal clocks. The hormone melatonin is related to sleep cycles and is produced at increased levels in the dark. So when the days are shorter, causing less sunlight, more Melatonin is produced, causing symptoms of SAD. Forgive: Letting go of regrets and resentments about the past can allow more happiness in the present. There has also been noted a relationship between depression and lack of forgiveness. Get involved with helping others: By pursuing meaningful activities such as volunteering, mentoring, caregiving, etc., you develop a sense of purpose and switch the focus from yourself to someone else. It helps you feel needed and appreciated and is also a way to cultivate new friendships. From the suggested techniques, choose one new one you will try in the near future or the next time you are feeling down and write it below. This is your action plan to assist in lifting your spirits next time you are feeling blue. How to Help Others Sometimes it is hard to know how to help someone who is feeling blue or depressed especially when we observe them struggling with everyday life and expressing feelings of sadness. We may want to help, but we sometimes fear saying or doing something wrong. Or, we might be reluctant to approach someone because each person is different when it comes to sharing their thoughts and feelings. However, there are ways we can reach out to help someone feel connected again. We know suggestions that may be helpful in lifting the spirits of someone who is temporarily feeling down may not be so helpful for someone suffering from an extended period of depression. However, there are a few things we can do, whether they are experiencing the blues or depression. 3
Emotional Support: The most important thing we can do for a person who is feeling down is to offer emotional support. This involves caring, understanding, patience, and encouragement. Just being present for someone can provide much comfort. This kind of support can help people feel connected and respected, and it gives them a worthwhile sense of being. Listening Ear: It is also important to engage the person in conversation and listen and observe carefully for symptoms of the blues or depression. Talking about it can be very helpful. And for someone who might be experiencing SAD, postpartum or clinical depression, this can be an opportunity for you to encourage them to seek professional help. In communicating, the hardest thing is knowing when and what to say to someone. Some people have a difficult time expressing their feelings. Others may not share because they feel they are imposing their burdens on you. Sometimes people need to talk about things, but the timing has to be right for them. When they do feel like talking, we can help others by being a good listener who will: Give our full attention Let the person finish talking before responding Allow pauses for reflections Facilitate discussion for problem solving, not give advice Validate their feelings Practical Support: Providing practical support is another way to help someone get through the difficult times. Sometimes, feeling down can affect the ability to carry out everyday life responsibilities such as taking out the trash, paying bills, or washing the dishes. This kind of support helps to accomplish the necessary activities that may be weighing on their mind. Practical support may help them to feel some relief. Social Interactions: For someone who is feeling the blues or has been treated for depression and beginning to feel better, encourage the person to: Stay in contact with family and friends Participate in activities and events Volunteer to help others Join a support group Encouraging family and friends can help bust the blues because they provide continuous emotional support, contributing to the overall feelings of contentment and acceptance. Optimistic Outlook: Research says that those who have a pessimistic attitude are more vulnerable to depression. Encouraging someone to be optimistic about the future might help them look at the brighter side of things. But, be careful not to deny their feelings. Professional Help: Keep in mind, if someone feels down for several weeks, they may need professional help. All the support and encouragement you provide might NOT resolve the situation until a doctor can diagnose and provide treatment. And if the person talks of suicide, or even casually mentions it, take it seriously. Don t assume the situation will take care of itself. Encourage the person to seek professional help to get on the road to a brighter future. Authors: Cheri Burcham, Amy Griswold and Milly Kaiser September 2007 Reviewed by: Betty Barsley-Marra and Giesela Grumbach University of Illinois at Urbana-Champaign/USDA/Local Extension Councils Cooperating University of Illinois Extension provides equal opportunities in programs and employment. 4
Blues, Blahs and Bouncing Back "This lesson is meant for educational purposes only and should not be mistaken for mental health consultation. If you or your loved one suffers from depression and are in need of treatment or diagnosis contact your physician or a qualified mental health professional immediately." Everyone feels down or has the blues sometimes. But it is important to recognize the difference between occasional blues and depression or other conditions that require professional help. No one is cheerful and happy one hundred percent of the time. If you occasionally have a blue day or feel down in the dumps, that is normal. But sometimes the down feelings last a long time or are more severe than just feeling blue. It is then important to find out the underlying cause. Types of Blues or Depression. Everyday Blues: There is a song that says, Everybody has the blues now and then An occasional day of feeling gloomy or blue is normal. But if it is the everyday blues, you will soon get through it. You might be cheered by a phone call, doing something enjoyable or just by having the sun shine. But if the feelings last several days or even weeks, it may be something more serious and you should talk to your physician or a mental health professional. Stress: Stress is a part of normal lives and can be physical or emotional. Our bodies can be stressed when we don t get enough rest, don t eat properly or by illness. Emotional stress can occur when we worry about finances, illness or problems of family members, or difficult events or losses. Most people are able to handle everyday stress but when you constantly feel stressed, it is important to find a way to manage it since uncontrolled stress can lead to symptoms of depression. SAD: Seasonal Affective Disorder is often referred to as SAD. SAD occurs when a person feels symptoms of depression during the winter, but these go away when spring arrives. SAD is a mood disorder that is related to seasonal changes in light. It affects people between September and April with symptoms most prevalent in the darker months of December, January and February. The Winter Blues is a milder form of SAD. Holiday Blues: Most people think of the holiday season as a time of happiness and excitement. But for many individuals, it can be a time of sadness or loneliness. For others, all the demands of the season bring on stress related symptoms. Some people do OK during the holidays but suffer from the blues after the excitement has passed and they feel let down. Postpartum depression: This is a very real and serious medical condition that sometimes develops following childbirth. Women may also develop postpartum depression following miscarriage, stillbirth or even adoption. PPD ranges from mild symptoms of fatigue and tearfulness to severe postpartum psychosis which may endanger the woman and other individuals. It is important to be aware of how serious PPD can be and support the new mother in getting help. 1
Grief: Grief is a part of everyone s life. It is important to recognize the differences between normal grief and depression. The way a person responds to grief is a very personal experience, so it is difficult to say what is normal. Some common responses to grief are similar to depression and grief can lead to depression in some individuals. Depressed and grieving people report experiencing sadness, tearfulness, sleep problems and appetite and weight changes. Since their reactions are similar, it is important to recognize the differences. When a person is increasingly unable to function on a daily basis, grief may have turned into depression. Grief is an active process, while depression tends to be passive. Depression: According to the American Psychiatric Association, depression affects nearly one in ten adults each year. Depression can strike at any time, but usually first appears during the late teens to mid-twenties. It is also common among older adults. Depression has many symptoms. The most common are a deep feeling of sadness or a marked loss of interest or pleasure in activities. Depression that requires treatment is diagnosed by a cluster of symptoms, not just one sign. These symptoms include: Deep overwhelming sadness Loss of interest in previously enjoyed activities Changes in eating habits either loss of appetite or overeating Loss of energy or increased fatigue Restlessness or irritability Difficulty thinking, concentrating or making decisions Thoughts of suicide. (Feelings of hopelessness get help immediately!) If someone is experiencing a cluster of several of these signs for a period of two weeks it is important to get help. Knowing what is normal for you is important in recognizing signs of depression. As you can see, several of these symptoms involve a change from normal. There are many things we can do to manage depression. Some people are hesitant to seek treatment because they feel there is a stigma associated with depression. Depression is not a sign of weakness it is a medical condition, treatable with good results. Recent studies report that depression in older adults can be different from depression in younger people. Depression can be difficult to detect or diagnose in older adults for several reasons. Denial of symptoms is probably the largest barrier as older adults and family members may assume the symptoms are just a part of getting older. It is important to realize this is NOT a normal part of the aging process. Adding to the complexity is the fact that it is more difficult to recognize symptoms when someone is already ill or suffers from other chronic conditions. Depression in older adults frequently is undetected in care settings. Studies show that up to 50% of nursing home residents may be depressed. It is common for depressed people to not recognize the signs of depression in themselves. Therefore, if friends and family recognize the signs, it is important to listen and get professional help. Bouncing Back When someone is experiencing the blues or feeling down in the dumps, they are expected to just snap out of it or shake it off. This is common advice given by those who are currently not feeling the same way. There are many ways a person can lift their own spirits or bounce back from these gloomy feelings. Exercise: Aerobic and non-aerobic exercise boosts spirits, improves sleep and appetite, reduces irritability, and produces feelings of accomplishment. Get enough rest/sleep and stay on a regular schedule 2
Maintain a healthy, well-balanced diet: Taking care of your health can help you avoid illness and disability that can lead to depression. Participate in enjoyable activities: Actively seek and participate in pastimes you enjoy such as games, movies, hobbies, etc. Spend time with others: Avoid isolating yourself. Being with others that you enjoy will contribute to a sense of well-being. Also, being around upbeat, cheerful people will most likely rub off on you and affect your mood. Keep a journal: Writing down the circumstances and effects of an experience can ease anxiety and help you work through feelings by getting it off your chest. Practice positive self-talk: Self-talk is the conversation you have in your head. What you say to yourself can affect how you feel and has an impact on your self-esteem and confidence. Negative self-talk increases stress and can contribute to depression. The negative statement I can t do anything right can be turned into a positive statement such as I am a talented cook or I am a great listener. Meditate: This may include praying, reading, deep breathing exercises or progressive muscle relaxation Maintain a sense of humor: A good sense of humor allows for you to maintain hope and optimism. It helps you to view/deal with potentially stressful situations from growing into something unmanageable and relieves anxiety, distress, anger and depression. Laughter itself actually triggers beta endorphins that induce a feeling of euphoria. Get enough exposure to light: Loss of sunlight due to seasonal changes can affect our internal clocks. The hormone melatonin is related to sleep cycles and is produced at increased levels in the dark. So when the days are shorter, causing less sunlight, more Melatonin is produced, causing symptoms of SAD. Forgive: Letting go of regrets and resentments about the past can allow more happiness in the present. There has also been noted a relationship between depression and lack of forgiveness. Get involved with helping others: By pursuing meaningful activities such as volunteering, mentoring, caregiving, etc., you develop a sense of purpose and switch the focus from yourself to someone else. It helps you feel needed and appreciated and is also a way to cultivate new friendships. From the suggested techniques, choose one new one you will try in the near future or the next time you are feeling down and write it below. This is your action plan to assist in lifting your spirits next time you are feeling blue. How to Help Others Sometimes it is hard to know how to help someone who is feeling blue or depressed especially when we observe them struggling with everyday life and expressing feelings of sadness. We may want to help, but we sometimes fear saying or doing something wrong. Or, we might be reluctant to approach someone because each person is different when it comes to sharing their thoughts and feelings. However, there are ways we can reach out to help someone feel connected again. We know suggestions that may be helpful in lifting the spirits of someone who is temporarily feeling down may not be so helpful for someone suffering from an extended period of depression. However, there are a few things we can do, whether they are experiencing the blues or depression. 3
Emotional Support: The most important thing we can do for a person who is feeling down is to offer emotional support. This involves caring, understanding, patience, and encouragement. Just being present for someone can provide much comfort. This kind of support can help people feel connected and respected, and it gives them a worthwhile sense of being. Listening Ear: It is also important to engage the person in conversation and listen and observe carefully for symptoms of the blues or depression. Talking about it can be very helpful. And for someone who might be experiencing SAD, postpartum or clinical depression, this can be an opportunity for you to encourage them to seek professional help. In communicating, the hardest thing is knowing when and what to say to someone. Some people have a difficult time expressing their feelings. Others may not share because they feel they are imposing their burdens on you. Sometimes people need to talk about things, but the timing has to be right for them. When they do feel like talking, we can help others by being a good listener who will: Give our full attention Let the person finish talking before responding Allow pauses for reflections Facilitate discussion for problem solving, not give advice Validate their feelings Practical Support: Providing practical support is another way to help someone get through the difficult times. Sometimes, feeling down can affect the ability to carry out everyday life responsibilities such as taking out the trash, paying bills, or washing the dishes. This kind of support helps to accomplish the necessary activities that may be weighing on their mind. Practical support may help them to feel some relief. Social Interactions: For someone who is feeling the blues or has been treated for depression and beginning to feel better, encourage the person to: Stay in contact with family and friends Participate in activities and events Volunteer to help others Join a support group Encouraging family and friends can help bust the blues because they provide continuous emotional support, contributing to the overall feelings of contentment and acceptance. Optimistic Outlook: Research says that those who have a pessimistic attitude are more vulnerable to depression. Encouraging someone to be optimistic about the future might help them look at the brighter side of things. But, be careful not to deny their feelings. Professional Help: Keep in mind, if someone feels down for several weeks, they may need professional help. All the support and encouragement you provide might NOT resolve the situation until a doctor can diagnose and provide treatment. And if the person talks of suicide, or even casually mentions it, take it seriously. Don t assume the situation will take care of itself. Encourage the person to seek professional help to get on the road to a brighter future. Authors: Cheri Burcham, Amy Griswold and Milly Kaiser September 2007 Reviewed by: Betty Barsley-Marra and Giesela Grumbach University of Illinois at Urbana-Champaign/USDA/Local Extension Councils Cooperating University of Illinois Extension provides equal opportunities in programs and employment. 4