Managing Depress

Understanding symptoms, coping strategies and treatments

by Elizabeth Mello

Depression comes in many forms. Often we notice that we or those we care about don’t enjoy the things we used to or lack energy. The lenses that we use to interpret life take on an outlook of hopelessness.

The ways we interpret symptoms of depression vary based on culture, upbringing and understanding of mental health. They’re further impacted by socioeconomic factors, stages of life, society and support.

Depression impacts not only our moods but manifests physically, cognitively and behaviorally. Symptoms can include feeling unwell or run down, sleep issues (too much or too little), poor appetite, muscle pains, weight changes, socially withdrawing or being less productive, not engaging in activities that we once enjoyed, and difficulty with concentration. Individuals may experience a “glass-half-empty” perspective with hopelessness, discouragement or negative self-views.

Depression can be covert with feelings of frustration, irritability and being overwhelmed. Many have heard of major depressive disorder, seasonal depression (officially seasonal affective disorder) or postpartum depression. Keep in mind that there can be symptoms of depression without a formal diagnosis.

Treatment for depression can be effective regardless of the cause and symptoms. Finding a provider who is a good fit is vital, whether that provider is a general physician, therapist, pastor or support group leader. Sometimes treatment for depression can look like medication in combination with therapy and support groups. Barriers to finding treatment can include cultural implications and stigma, lack of awareness or accessibility of resources, reluctance to seek treatment because of unsatisfactory experience in the past and financial considerations.

Management of depression is possible with help. Suggested resources include:

▸ Psychology Today (psychologytoday.com), which includes a directory that allows you to search for a therapist

▸ National Alliance on Mental Illness (nami.org), which provides resources and connections to local chapters that offer free support groups

▸ Postpartum Support International ( postpartum.net), which offers free support groups for different populations and cultures

▸ Apps such as Headspace, which assists with relaxation, and Sanvello, which offers tools to help monitor moods

▸ Local chapters of 211, which provide assistance for mental health, housing, resources and employment and connect individuals to local support. 211 can be used as a hotline and also has an app.

Additionally, coping strategies can include peer support groups, nutrition, hydration, scheduling commitments that promote social connection and meeting with your doctor to rule out any underlying medical conditions. Depression can feel as if it’s permanent and pervasive, but getting the support we need can help us to find our true selves again.

Elizabeth Mello is a Licensed Mental Health Counselor and Certified Perinatal Mental Health Counselor with Whole Health Psychological Center. Mello has spoken about depression for the City of Greenacres.