According to Barsky and Deans, authors of Stop Being Your Symptoms and Start Being Yourself, depression is the experience of feeling sad for two weeks or longer with an accompanying loss of interest in life around you.
Former hobbies and interests are set aside, and social contacts are dimin-ished. The depressed person becomes withdrawn and preoccupied with the experience of isolation and hopelessness.
At any given time, about 10 percent of the U.S. population is depressed. Women tend to become depressed more than men, with 20 percent of women experiencing depression at some point in their lives. About 10 percent of the male population is depressed for some period during their lives.
A Brief History of Depression
Clinical psychologist William J. Knaus summarizes a brief history of depression in his workbook, The Cognitive Behavioral Workbook for Anxiety.
It has been known for centuries that depression exists and that it can be seri-ous. Ancient Egyptians recognized depression and prescribed dance, diet, and travel as cures. The early Greek physician Hippocrates recommended diet and exercise, as well. During the Middle Ages, the Eastern Orthodox Church used rational methods to fix what was believed to be wrong think-ing, which even at that time was believed to be the root cause of depression.
During the seventeenth century, again, exercise was recommended as a prescription for depression.
Symptoms of Depression
Knaus discusses both the physical signs of depression and the psychological signs. Some of the physical symptoms include:
- Difficulties with sleep and appetite
- Fatigue
- Headaches
- Digestive difficulty
- Inability to concentrate
- Loss of pleasure
- Loss of interest in former hobbies and pursuits
- Crying, irritability
- Pain, nausea, shortness of breath
Statesman Winston Churchill was troubled by depression. When he found himself in the clutches of despair, he said, “The black dog has visited.”
Depression is a mixture of physical and mental characteristics. Some of the psychological signs of depression are as follows:
- Negative beliefs about oneself and the future
- Feeling helpless, inept, worthless, like a loser
- Magnifying small things
- Pessimism about the present
- Feeling immobilized
Some examples of negative self-talk that occur during depression could be similar to “Everything is horrible, and these terrible things will never end;” “If I were a better person, my spouse wouldn’t drink. It’s all my fault”; or “My boss and coworkers hate me, and I wonder why I even try to do anything worthwhile.” Because of the deadliness of such self-talk, the depressed person feels overwhelmed and exhausted. Troubles become larger than mountains, and the person begins to imagine the worst-case scenario in most aspects of life, which, unfortunately at times, creates a self-fulfilling prophecy.
What Causes Depression?
Depression typically follows a traumatic event or a significant loss.
There may be a setback of some sort, such as a divorce, loss of job, or a major change in financial security. Some people experience depression following changes in identity, such as retirement or when grown children leave home. One can be depressed following the loss of a friend or family member through death or even relocation. Sometimes the end of a difficult project or even mastery of something huge can precipitate depression. Some graduate students are depressed following the attainment of a PhD, and some new mothers are depressed after giving birth to a baby.
J. Scott Peck, author of The Road Less Traveled, believes that depression is not necessarily a bad thing. It can be the harbinger of something new, an indication of the possibility of deep personal change.
Such a perspective helps a person to accept the change and not fight the discomfort of the process.
Catching Ruminations
Cognitive behaviorists believe that some elements of depression can be con-trolled. You can watch your thinking and notice when you are telling yourself that you can’t do something. Can’t is different from won’t. There is always a choice, even if one feels exhausted and overwhelmed.
There is an old Chinese proverb that says, “You can’t prevent the birds of sorrow from flying over your head, but you can prevent them from building nests in your hair.”
Actions to Manage Rumination
Knaus recommends the following actions for depressed people:
- Stop everything and get ready for action. This could be opening the computer and starting a list of things to do. It could mean calling the local Y or recreation center to see what yoga classes are being offered.
- Write a list of statements you are making to yourself. These could be something like the following:
- “I’m no good. What’s the use?”
- “I’m too old, too poor, and will never get ahead.”
- “These terrible things will last forever.”
- “Nothing I do turns out right. Why try?”
- When you find yourself ruminating, look at the previous list and see Which one you are dwelling on. Are you making faulty assumptions? Are you overgeneralizing? Are you catastrophizing? Try to identify the core belief behind the repetitive sentence.
- Use reason to contradict the erroneous thoughts. For example, reasoned thoughts to counter the previous list might be framed as follows:
- “I’m a fine person with many capabilities.”
- “I have the circumstances I need to make positive changes.”
- “Everything passes eventually. Nothing is forever, even this.”
- “My actions have impact. I’m going to do something now with an anticipated good result.”
What’s a good affirmation to counteract depression?
Louise Hay suggests that the depressed person say affirmatively, “I create my life. I now go beyond other people’s fears and limitations.” Another general affirmation that could help lift the fog is “I am one with my Creator. I allow joy and success to flow through me.”
