MENTAL HEALTH MINUTE GUIDELINE: BLUES/DEPRESSION/DOWN/SAD MOOD

Clinical Depression, Major Depressive Episode or Disorder

•Reduce or stop substances that worsen mood
-alcohol, it’s a downer to mood
-marijuana, hashish, and party drugs can lower mood
-depression can be effectively treated even if still using alcohol or drugs

•Make sure your physical health has been checked
-review any prescription or over the counter medications or supplements
-thyroid hormone or blood sugar problems might cause depression symptoms
-low iron, hemoglobin or vitamin B12 levels might cause low energy

•Learn what’s happening in your body, sleep and eating rhythms
-clinical depression causes real physical symptoms such as lo energy, disturbed
sleep and appetite, difficulty concentrating, feeling irritable or agitated
-it doesn’t mean you’re weak, crazy, or not trying hard, it’s not you fault

•Specific anti-depression counseling talk therapy-CBT or IPT
-depression distorts and exaggerates the negative, making things seem worse or hopeless- you catastrophize, personalize, focus on the negative, unfair to yourself
-Cognitive Behaviour Therapy helps you examine your thinking habits and behaviours and correct these with skills to improve mood and prevent depression
-Interpersonal Therapy helps you figure out how relationship problems (work, family, friends) may be repeating, and causing or contributing to depression
-Self help books on CBT, IPT or peer support organizations, employee assistance can help

•Recommended antidepressant medications and other physical treatments
-check with you health care provider for medications that may be best for you
-most take three or four weeks to start working
-are not addictive-take regularly as recommended-don’t stop abruptly
- helps put brain chemical imbalance back in to their normal natural balance
- exercise helps mood and prevents depression -if and when you’re able
- Light therapy for seasonal depression (only use a special light therapy light)
- ECT-electroconvulsive therapy may be effective (it’s not like in the movies)

Seek emergency/urgent help if thoughts/plans to hurt yourself/suicidal

mentalhealthminute.com