HOW TO DEAl WITH...

By Doctor Kevin and Kate Buchanan-Dunne

Depression

E E FR
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What is Depression?
Feeling sad or fed up is a normal reaction to experiences that are upsetting, stressful or difcult. Those feelings will usually pass.
If you are affected by depression, you are not just sad or upset. You have an illness which means that intense feelings of persistent sadness, helplessness and hopelessness are accompanied by physical effects such as sleeplessness, a loss of energy or physical aches and pains. Sometimes people may not realise how depressed they are, especially if they have been feeling the same for a long time. They may have been trying to cope with their depression by keeping themselves busy, or if their depressive symptoms are more physical than emotional they may resort to sleeping tablets, painkillers or alcohol.

Depression: The Facts

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What is Depression?
Here is a list of the most common symptoms of depression. As a general rule if you have experienced four or more of these symptoms for most of the day nearly every day, for over two weeks, then you should seek help.
Tiredness and loss of energy Persistent sadness Loss of self-condence and se esteem lftimes Avoiding other people, some even your close friends Finding it hard to function at college/school Loss of appetite Loss of sex drive and/ or sexu problems Physical aches and pains Thinking about suicide and de Self-harm Difculty concentrating ath al work/

s Not being able to enjoy thing or that are usually pleasurable interesting Undue feelings of guilt or worthlessness Feelings of helplessness and hopelessness in Sleeping problems - difculties up getting off to sleep or waking much earlier than usual

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Depression in men
Depression is a serious condition that affects millions of men every year. However, many men who suffer from depression are reluctant to admit that there is anything wrong. Knowing the signs of depression makes it easier to recognise the problem and nd the necessary treatment.

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Depression in men
If you can recognise the signs of depression you can nd the treatment you need more quickly so that your depression does not turn into a serious problem. The more you know about depression, the better you are equipped to deal with it.
If you nd yourself struggling with urges to take unusual risks this can mean that you are depressed. A strong desire to gamble, drink recklessly or take part in dangerous sports is a common sign of depression in men. Self-destructive impulses are often the result of depression.

Risk taking

Physical pain

Fatigue
Many men who are depressed nd it difcult to control their temper. Minor things can leave them feeling irritable or enraged, and they are quick to lash out when things do not go their way. The more depressed you are the harder it is to keep your anger in check.

Depression does not just cause mental symptoms it can manifest physically as well. Regular headaches, upset stomach or other inexplicable pains may mean that you are suffering from depression.

Feeling angry

Other common signs of depression in men include fatigue, insomnia and a general lack of energy and motivation. Many men who are depressed have trouble sleeping. They may sleep too much or nd it difcult to get enough sleep.

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Depression in women
Are your thoughts dominated by hopelessness, emptiness and exhaustion? Do you nd it difcult to perform basic tasks such as going to work, sleeping and eating? It is possible that you are struggling with depression. Up to 5 million people in the UK and 20 million in the USA experience one or more periods of depression each year and over 68% of them are women. Symptoms of depression in women typically include: Overwhelming sadness

Tiredness Bleak outlook on life Losing interest in hobbies or pastimes Inability to concentrate Feeling anxious or short-tempered.

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Depression in women
Though most people feel this way at some point in their life, experiencing these symptoms continually over the course of weeks or months is characteristically associated with depression. Symptoms of depression often vary from one end of a spectrum to the other, such as overeating or not eating at all, sleeping incessantly or having insomnia, feeling exceedingly emotional or emotionless. Physical symptoms such as headaches, digestive complaints and unexplainable aches and pains are sometimes also linked to depression. Though less common, suicidal thoughts and actions are also symptoms of depression. If you experience these symptoms you should seek immediate medical assistance.

It is estimated that one in four women experience an episode of clinical depression during their lifetime. It is important to know the signs and seek treatment from your healthcare provider if you are experiencing symptoms of depression. Whether your symptoms are mild and persistent or sudden and lifealtering, depression is difcult and debilitating. With proper treatment you can beat your depression and rediscover your happiness, enthusiasm and zest for life.

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Treatments for Depression

Counselling or Cognitive Behaviour Therapy (CBT)
In the last 20 years more and more patients with depression in the UK have been referred either for CBT on its own or in combination with medication. The ideal is to have a course of therapy over 6 to 9 months with appointments approximately 4 weeks apart to give you time to complete the objectives or homework.

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Treatments for Depression

Medication (Antidepressants)
Antidepressants work by normalising the activity levels of brain chemicals which affect your mood. Current medical advice is that antidepressants are not addictive. There are several different types of antidepressant treatments available. The following is a general overview:
(TCAs) Tricyclic Antidepressants

s, TCAs As are a similar First available in the 1950 at tre to ed antidepressant drug are still commonly us treatment s ek we o tw to to MAOIs. They are depression. They take up usually tidepressants prescribed in higher to work. Some tricyclic an doses for u feel those patients who are also sedatives so if yo have not may be responded to othe anxious and agitated you r treatments. el tired prescribed these. If you fe ably be however then you will prob type. Some prescribed a non-sedative lesome side patients experience troub Re-uptake effects with tricyclics. Selective Serotonin

Reversible Inhibito rs of Monoamine Oxida se (RIMAs) RIM

Oxidase Monoamine AOIs) Inhibitors (M rally used

ene MAOIs are g ho have not in patients w treatments. r e th o to d e respond s often used a t o n re a y e Th ent due to tm a e tr e n li t a rs atients are p t ie d l ia c e the sp whilst taking w o ll fo to d require them.

Inhibitors (SSRIs)

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80s, SSRIs Introduced in the 19 type of are the other major ey tend to cause antidepressant. Th and are less fewer side effects r types. Many sedative than othe easier to take patients nd SSRIs tidepressant. an of s pe ty r he ot than

also a There are other number of sants that antidepres ng to dont belo these four es. main class

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Cures for Depression

Most people know what it is like to feel low, down or have the blues. We are all capable of being sad or experiencing a depressive reaction. There are different types of depression from mild mood uctuations to severe clinical depression. Many people suffering the effects of depression withdraw from society, friends and relatives. Staying in the house makes it feel as if the walls are closing in on you.

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Cures for Depression

ACTION PLaN 1:
ACTION PLaN 2:
ACTION PLaN 3:

 Go to your front door and take one step, turn around and go back inside.  One hour later go to the door and take two steps outside.  Keep increasing by one step for the rest of daylight hours. Do this every day.

 Use positive statements about yourself

I am getting better I am improving  I will start today tidying my room/house/ofce by little bits I am a good person

 Organise an evening of fun and laughter with your loved ones or friends   A DVD of your favourite comedian/s plus perhaps a small glass of wine  Look on the internet for comedy sketches  Borrow a fun book from the library or buy one from a book shop  Have an evening out with friends/relatives/colleagues with an agreement not to talk about sad issues and problems.

The reason this action plan is so successful with people experiencing depression is that there is a gradual desensitisation, followed by a release of the hormone Endorphin as the exercise increases.

Never use words like try, possibly or maybe. Always look at the future as being better. Say to yourself twenty times a positive statement such as I like myself This may sound a little strange the rst time you do it, but the repetitive, positive words change the brain patterns from negative to positive.

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: ACTION PLaN 4

Cures for Depression

If you are waking most mornings with the black pit surrounding you, know that there is a way out, there is a person who can help: your family doctor a counsellor or therapist the depression clinic  your local priest or elder read what others have done to improve their lives   on the internet in a forum for depression

Most people do not realise that we all choose our  behaviours and to depress is a misbehaviour that we are choosing. Yes there are many illnesses where Clinical Depression is part of the condition, but by allowing depression to control us it will get worse. but We Choose to Depress in the subconscious mind, . we can Choose not to Depress in our conscious mind e When you wake in the morning and it is one of thos black days dont cover your head with a pillow and allow the darkness to win Get out of bed and make yourself do something   vigorous vacuum the carpet sweep the yard wash the car take your or the neighbours dog for a run (with  their permission) have a hot bath or shower and feel the blues  being washed away

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ACTION PLaN

5:

Cures for Depression

ACTION PLaN 6 :
Depression has been linked to a poor or inadequate diet; in our busy lives we might ove rlook the need to eat a balanced diet.  Getting the nutritional needs rig ht is important  omega oils are known to give a fee ling of wellbeing they are available fro m oily sh such as mackerel and sardin es and are included in some spreads especi ally those made from olive oil.  a good mixture of fruit and vegeta bles. Most government health departments recommend between ve and ten portions a day  a diet with a reasonable amount of carbohydrates is good for the ne rves  the B group of vitamins is essentia l for the neurological system and is availab le from a very low cost supplement called brewers yeast

to the supermarket, If your depressing prevents you going n: the shops or shopping mall on your ow condition or Get someone who understands your  you to a parade feelings and ask them to accompany metres away from of shops and while they stand 2 to 3 you: y. You must you stand on the step or in the doorwa  not go in! e move to the next shop and do the sam  n the line of keep doing the same all the way dow  stores il you gain continue repeating these actions unt  condence e one step now go to the first shop again and tak  no further inside, look around and come out. Go

than one step e move to the next shop and do the sam  number of continue these actions, increasing the  safely walk to steps by one each time until you can the rear of the store nt shops on your visits; You may nd it helpful to visit differe suspicions of the we dont want your actions gaining the store security staff.

Depression: The Facts

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This guide is for your information only and not a substitute for professional diagnosis or treatment. The Experts for Life have used all reasonable care in compiling this information from a variety of sources but make no warranty for its accuracy Copyright. The Experts for Life 2012