After hearing about another suicide in my hometown of Fresno, California, I can’t help but feel disheartened.   I usually hear the same response from those who knew the individual:

• He does not seem like the type of person that would ever take his life.
• I did not notice any signs that he was struggling.
• Why did he not just get help?

I’m saddened because as a mental health professional, I know there are resources available for those who are battling depression. However, I also understand that there is a lack of understanding of mental health because as a society we try to avoid this topic. We do not want to talk about depression and we certainly don’t ever want to admit to anyone that we are feeling depressed.

I don’t know the reason why the gentleman took his life, but if it were because of a lack of information or understanding of his situation then I can’t help but feel like we need to do better. We need to continue to have the conversation about mental health and how we can reduce the stigma surrounding it.

What is Depression?

According to the Diagnostic Statistical Manual of Psychiatric Disorders, Major Depressive Disorder is defined as having a depressed mood, loss of interest, or pleasure in daily activities for a minimum period of two weeks.

Symptoms of Depression

Major Depression is also characterized by experiencing five or more of symptoms including:

• Depressed mood (e.g. feelings of sadness or emptiness) for nearly every day for most of the day. In children and teens this is commonly expressed as irritability.
• Weight loss or weight gain. This includes a decrease or increase of appetite nearly every day.
• Inability to sleep or excessive sleep.
• Psychomotor agitation nearly every day. These are typically movements that are observable by others and not just movements that are noticed by you.
• A lack of interest or pleasure in most activities.
• Difficulty concentrating and/or inability to make decisions. This is beyond your typical difficulty of making a choice for white or wheat bread. The indecisiveness must be to the point of being noticed by others.
• Loss of energy or frequently feeling tired.
• Feelings of worthlessness or guilt
• Thoughts of death. The suicidal thoughts are beyond the point of merely fearing death.

I’m Feeling Depressed… Now What?

Cognitive Behavioral Therapy (CBT) has shown evidence to help those who are experiencing depression. If you’re looking into receiving therapy for depression check out this article I wrote about finding the right therapist for you.

I understand that there may be barriers to access therapy services whether it is finances, stigma, or personal doubt. Here are some alternative resources for you.

Resources:

• If you or someone you know is in an emergency situation please immediately contact 911.
• National Suicide Prevention Hotline: 1-800-273-8255
• Low Cost Counseling in Fresno, California: Fresno Family Counseling Center

Steps You Can Take Today

Tell Someone You Trust

If you are struggling with depression please do not keep it to yourself. As difficult it may be to share, the support of those who love you may just be the key to wellness. I understand that there are situations where it may not be safe to share your feelings with those around you, if this is the case then sharing may not be your first option.

Challenge Your Negative Thoughts

Confronting your negative thought patterns is the first step to changing your feelings and behavior.

Exercise

You don’t have to complete an intense gym workout. Simply going for a walk around the block can help boost your mood.

Express Yourself

Some enjoy writing because it’s a place where they feel safe to get everything out on paper. Some express themselves through art or music. Whatever it is that you enjoy, make it a point to implement it in your daily life.

Deep Breaths

Implementing a mindfulness practice can be extremely helpful for improving your mood.

Catch Some Rays

Depression and isolation go hand in hand. Get out into the sun to brighten your day.

Analyze Your Diet

Have you ever heard of the saying, “You are what you eat?” I’m not sure if this is 100 percent true, but there is definitely some validity it. What we eat can have negative and positive effects on our mood.

Reflect and Appreciate

Gratitude can be one of the most underutilized techniques we can do for ourselves. Sometimes it’s helpful to sit back and remember the positives in our life and appreciate the people in our life.

No one should feel shamed or embarrassed for seeking mental health services. If you’re experiencing feelings of depression there is hope for you. There is a future waiting for you where you don’t have to go through your experience alone. I hope you found value in this article. If you have any questions please feel free to contact me anytime.