PROLONGED STRESS CAN LEAD TO DEPRESSION

Words by Connie Wirta

While the holiday season calls for feeling merry and bright, some women find themselves instead feeling sad and dark.

“Daily life is full of little annoyances, but when we don’t deal with them appropriately, they create prolonged stress that can lead to depression and anxiety,” says Megan Spencer, a clinical psychologist who works in the Family Medicine Department at the Essentia Health-South University Clinic in Fargo.

In meeting the demands of work and family, women often push caring for themselves to the bottom of the list. Stress is part of modern life, Spencer says, but it’s important to recognize when stress is compromising your physical and mental health.

Depression affects 7 percent of Americans each year. Beginning in adolescence, girls and women are 1½ to 3 times more likely to be diagnosed with depression than boys and men.

“Women are juggling so many roles and responsibilities,” Spencer says. “They’re not talking time to relax and check in with themselves.”

Everyday stresses, like losing your keys or missing an important phone call, weigh more heavily when facing major changes in your life, Spencer says. Even positive changes, such as a getting new job, moving to a new home, getting married or having a child can cause stress, she notes.

“Women need to take time to step back and ask themselves, ‘What am I feeling? What can I do to help myself?’ ” Spencer advises.

The clinical psychologist offers these strategies for dealing with stress:

• Get enough rest. New research shows nine hours, not seven, is what adults need to have enough energy to get through the day.

• Make time for yourself. Sit down and watch your favorite TV show. Get your nails done. Sit and just relax.

• Exercise. Take a walk or join an exercise class. “Exercise is a natural mood booster that affects chemicals in the brain that are directly related to depression,” Spencer explains.

• Eat healthy . Don’t reach for caffeine or other foods that give you a quick boost but don’t sustain you. Reach instead for whole grains, fruits and vegetables.

• Nourish your spirit. Connect with your religious beliefs or your spirituality.

• Let go of the things you cannot control. “The more you try to control what you cannot control, the more frustrated and stressed you get,” Spencer says.

• Examine your self-talk, what you tell yourself about you or a situation. Is what you say to yourself positive or negative?

• Ask for help. Create a support network. Talk to a friend who always has your back, or a trusted family member. You can also talk to a mentor, a clergy person, your doctor or a therapist.

• Find a support group. Take the time to research if your community has a support group for people facing similar challenges.

• Check if your employer offers a stress management program.

Prolonged stress and other life situations can cause women to become clinically depressed, a medical condition that can be treated.

“When you’re feeling helpless and hopeless for two weeks or more, that’s a good indicator of depression,” Spencer explains. “We’re all sad for a few days, but depression goes on for weeks or longer and affects how you get through your day.”

Other signs of depression are:

• Feeling irritated or frustrated at little things that didn’t used to bother you.

• Having no interest in something that you used to enjoy – like a hobby or date night with your spouse – or having to work yourself up to do it.

• Sleep problems, either being unable to sleep or sleeping too much.

• Feeling worthless, restless or incapable of action.

• Withdrawing or isolating yourself from people and activities you once enjoyed.

• Consistent difficulties concentrating, focusing or making decisions.

“Depression can be situational and a therapist can help you identify what triggered it,” Spencer says. Depression can also be caused by changes in your hormones or by neurotransmitters and chemicals in your brain.

The clinical psychologist stresses that depression can be treated with therapy and medications. “Know that there is help,” Spencer says. “Depression is not anyone’s fault.”