New year an opportunity to address mental health as a community – Marin Independent Journal

Looking out for each other is important. It’s a necessity for the sake of humanity, community and belonging. Moreover, it’s human nature to care.

Unfortunately, there can be reluctance or even guilt in receiving help during a time of need. We’ve all seen that happen. The hesitation is especially prevalent when somebody is experiencing a mental health challenge.

Despite intense educational campaigns in recent decades to sow seeds of compassion, mental illness continues to carry significant stigma, so many people elect to suffer alone. Collectively, we need to watch out for that hesitation as well as other signs that the stigma is a roadblock to recovery.

So, let’s get on the same page about depression.

Major depressive disorder is characterized by a depressed mood, loss of interest in activities, changes in appetite or weight, changes in sleep patterns, fatigue, feelings of worthlessness or guilt, impaired concentration and, in severe cases, recurrent thoughts of death.

Studies show that nearly 10% of American adults experience a major depressive episode each year, and 20% have one at some point in their life. Others experience symptoms of depression without meeting the criteria for a diagnosis of major depressive disorder. Symptoms may include feeling constantly down for several days, feeling excessively tired,  withdrawing from family and friends or having difficulty in school or the workplace.

In some cases, people may try to self-medicate their symptoms away by using alcohol or drugs. That approach is not only unlikely to be helpful, but it may make the symptoms worse.

Genuine concern and kindness from others can help people feel better and recover more quickly. If your friend or loved one seems different, more withdrawn or sad, inquire about it in a kind and supportive manner. Ask open-ended questions such as “How are you feeling today?” or “How are you really doing?” Be prepared to listen and offer support. If it’s clear that help is needed, assure them that there are effective treatments.

Health care providers, including psychologists, clinical social workers, marriage and family therapists, and professional clinical counselors offer talk-based psychotherapy such as cognitive-behavioral therapy or psychodynamic psychotherapy from. Therapy can be delivered in a traditional office or through videoconference. In some cases, psychiatrists or psychiatric nurse practitioners may prescribe antidepressant or other medications.

While professional help may be needed for some people with depression, there are many things we can do for ourselves to feel better and reduce the likelihood of severe symptoms. Some simple strategies include maintaining a regular sleep and eating schedule, getting and staying active, engaging in enjoyable hobbies, and maintaining relationships with close friends and family. If all that seems overwhelming, even doing one small piece of one small activity each day can increase one’s mood and energy level.