- It’s Negatively Affecting Many People.
We are not drowning in doom and gloom of mental health disorders including depression. Depression is real, often chronic and if left untreated can be fatal.
According to the World Health Organization, over “300 million people of all ages suffer from depression worldwide.”
In the United States, it’s estimated to affect 16.2 million adults at least once in their lifetime.
What to Do?
- Get help today.
- See a health care provider (psychiatrist, nurse practitioner, mental health provider).
- It’s causing Chaos in Your Life.
It can and does lead to difficulty with life, relationships, and/or work.
At work, managing task performances might need more effort because of low energy or motivation.
When you are more irritable or numb from depression you might enjoy your job less or you might not get out of bed.
You might be less responsive to coworkers and withdraw or become argumentative.
At home, you don’t enjoy your loved one’s company.
You might avoid them and not take part in social activities you previously enjoyed.
You might experience low or no sexual desire.
You might perceive slights when there is none
What to Do?
- Get help today.
- See a health care provider (psychiatrist, nurse practitioner, mental health provider).
- At work use the Employee Assistance Program if available.
- Make one move now. None is too small.
- Start an exercise practice (you’ll likely sleep better and feel less depressed
- Your Physical Health is in Trouble
Sleep disruptions (too much, too little). You feel unrested with all that sleep.
Difficulty with self-care.
Difficulty with follow through on care for other physical illnesses.
Slower recovery from illness and/or surgery.
What to Do?
- Get help today for physical problems
- See a health care provider (psychiatrist, nurse practitioner, mental health provider).
- Set up an activity calendar and schedule self-care daily.
- Self-care includes (nutrition, exercise, set sleep schedule, water intake, time in nature etc.).
- Get an accountability partner if necessary.
- Move!
- Your Thinking is more Extreme and Absolute
I will “always” be depressed.
I will “never” get better.
“Nothing” good “ever” happens to me.
“Everything” in my life is terrible.
“Black and White thinking”
What to Do?
- Catch and label extreme thoughts/ statements.
- Separate facts from opinions.
- Notice exceptions.
- Start a GLAD mindfulness practice.
- Get help.
- You constantly have Negative Ruminations
It’s like a “brain worm” the same or similar negative situations are replaying constantly. You replay the “shoulda’ coulda, woulda” of what’s happened or didn’t. This often results in more sadness and depressed thinking.
You think more negatively, feel less motivated to act or problem-solve.
You might decide to get out of this thinking mode by using other behaviors (drinking, using non=prescribed drugs, self-harm, over-eating etc.).
What to Do?
- Seek help from a health care provider.
- Move your body aka exercise no matter how small.
- Find and try some pleasant activities.
- Achieve some mastery (set and complete a small goal, or problem-solve something).
- Identify what’s supporting repetitive negative thoughts (you can write, journal).
- Mindfulness practice (Try the GLAD exercises).
What are you doing about depressed mood, negative thoughts, extreme thinking?
Do share.
Jumoke Omojola is a Mental Health Therapist in Omaha, Nebraska where she assists adults create healthier, happier lives and nurturing relationships. She serves Bellevue, Ralston, LaVista and other surrounding Omaha and Council Bluffs areas.