In a given year, depression affects 9.5% of the US population (almost 30 million people). Women are 50% more likely than men to experience depression. For children and adolescents (age 13 to 18) research shows that lifetime prevalence is 14%.
Depression is defined as ...
- Feeling sad
- Not enjoying things you used to find pleasurable
- Being either slower than usual, or being more agitated
- Having low energy
- Having trouble sleeping (either too much or too little)
- Having trouble eating (either too much or too little)
- Experiencing guilt, worthlessness, or hopelessness
- Having trouble concentrating
- Thinking a great deal about death
Depression shows itself in many ways. For some, depression is the struggle to get out of bed in the morning ... hopelessness is a powerful part of depression ~ it washes over you and you simply don't know what to do. Depression can be dark, deep, and dangerous.
For more information check out the Depression Assessment. This is a self-assessment tool and you are encouraged to discuss the outcome with your primary care physician or a mental health professional.
Every age yearns for a more beautiful world. The deeper
the desperation and the depression about the confusing
present, the more intense that yearning.
~Johan Huizinga
Dutch historian and founders of modern cultural history
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Catch It, Check It, Change It
To change a thought that worsens depression, you need to follow the three Cs: you first have to notice the thought (catch it), determine whether it is accurate or inaccurate (check it) and then, if it's inaccurate, generate a more accurate, helpful replacement thought (change it).
Whenever you find that you're feeling depressed (or some other emotion you want to understand), write down:
- The motion you felt and how strongly you felt it on a scale from 0 (not at all) to 10 (extremely).
- Catch it: say out loud what is going through your mind; name the emotion and then ask yourself what might you be telling yourself about the situation that would led to this feeling; take three breaths; write down what is going on in your mind.
- Check it: common distortions in your thoughts can lead to misinterpretation. For example, negatively biased, overgeneralization, personalizing, rigid thinking, judgmental thinking, and jumping to conclusions.
- Change it: generate a new, more helpful thought that is more consistent with your core belief.
No one can go back and start a new beginning,
but anyone an start today and make a new ending. ~Marla Robinson
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