Being too anxious, depressed, worried or fearful is awful. This section contains some general advice and a description of techniques that you can use to reduce these feelings.
What is Normal Depression?
Anxiety, depression, worry and fear can be very normal. You become anxious when threatened or when you think about being threatened. The heart beats fast, there is a need to overbreathe, you get the cold sweats and shakes. These are all normal changes that will help your body function best if you have to run or fight. But in this modern world we are threatened and get anxious in places where physical activity does not help. Thus the body changes are identified not as helpful but as harmful and unnatural. But being a little anxious is good. It sharpens up judgement and skill and you will cope better. Being psyched up is a good thing if you have a difficult challenge ahead.
If you become anxious over and over in the same situation then you will learn to fear that situation and try to avoid it and others like it. If you know that you will have to deal with the situation sometime in the future you will worry about it, using the worry to think of a way of solving the problem. If all goes badly and you lose something you value or love then you will get depressed, which can be helpful in giving you time to recover from the loss. So being anxious, fearful, worried or depressed is a useful part of a normal life.
Small amounts of these feelings can be helpful and actually improve your ability to cope. Persistent or severe anxiety, fear, worry or depression feels awful, and can reduce your ability to cope with your difficulties. And not coping can make things a lot worse. There are simple ways of controlling the levels of these feelings. They can be used together. We will describe them separately, for the feeling they best control.
Depressed?
Depression after losing someone, or something you wanted, is normal
Depression that takes on a life of its own is not, especially if;
- you can't sleep
- you lose weight
- you lose interest in things
- you become critical of yourself
If it has lasted for months you should see a doctor and mention `depression'. If life is not worth living and you've thought of death you must see a doctor. Major depression is an illness, not a reaction to circumstances. Remember that antidepressant medication is effective and safe. Coupled with the tasks below even people with chronic depression recover. Once you are depressed it is easy to blame yourself and feel that nothing can be done. This is not true. Problem solving and activity schedulling get many people better. Add antidepressant medication to this and everyone should recover.
Use the six step problem solving method:
- write down exactly what you believe the main problem to be
- write down all possible solutions, even bad ones
- think about each solution in practical terms
- choose the most practical solution plan
- how you will carry that solution out
- do it.
Now did you solve the problem? If no... Have you learnt a better way of defining it? if so, write down the new problem and do the six steps again. It is as good as pills for many people
- write down two activities to do that day
- 20 minutes brisk exercise each day, especially walk or play games with others
- do things that used to give you pleasure; movies, coffee, whatever.
Do them, don't just think you should.
Edited by Gavin Andrews MD, UNSW, 2007
©2007 CRUfAD
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