Beyond Sadness… Depression: Understanding it and getting help

1. Beyond Sadness…Depression: Understanding it and getting help Developed by the Student Counselling Centre at the University of Windsor, 2010. www.uwindsor.ca/scc

2. When is sadness normal? When is it a more serious problem? • Sadness is a part of being human and is a natural reaction to painful circumstances. All of us will experience sadness at some point in our lives. • Clinical depression differs from normal sadness or "the blues" in both the severityof symptoms and in how long it lasts. • Normal sadness usually does not affect all areas of an individual’s life and goes away in a few hours or days. Sometimes a shopping trip or being with friends will cause sadness to disappear. • Clinical depression lasts for much longer periods of time, i.e., longer than two weeks, has more symptoms, and interferes with everyday functioning, including relationships, school/work, and other important areas.

3. Signs and Symptoms of Clinical Depression • Long lasting sad or "empty" feelings • Feelings of hopelessness and/or pessimism • Feelings of guilt, worthlessness, and/or helplessness • Irritability and restlessness • Loss of interest in activities or hobbies once pleasurable, including sex • Fatigue and decreased energy • Difficulty concentrating, remembering details, and making decisions • Insomnia, early morning awakenings, or excessive sleeping • Overeating or appetite loss • Thoughts of suicide and/or suicide attempts

4. Causes of Depression • There is no single known cause of depression. Rather, it likely results from a combination of genetic, biochemical, and environmental factors. • Genes: A family history of depression does not necessarily mean an individual will develop depression. However, individuals with a family history of depression have a higher chance of becoming depressed at some stage in their lives.

5. Causes of Depression • Brain Structure and Chemistry: Depression can develop when the parts of the brain that are responsible for regulating mood, thinking, sleep, appetite and behavior function abnormally, as well as when important neurotransmitters–chemicals that brain cells use to communicate–are out of balance. • Life Events or Environmental Stressors: Early childhood trauma and losses, such as death or separation of parents, or adult life events, such as death of loved one, relationship breakup, loss of job, academic or financial problems, and family conflict can lead to the onset of depression.

6. What to Do When you are Getting Depressed • Make a plan or schedule things to do for each day. This should include a balance of things you “have” to do (e.g., clean the kitchen, homework) and things you “want” to do (e.g., go to a movie, email friends). • Break down tasks into smaller parts or steps (e.g., read for 15 minutes, do the dishes) so that you don’t get overwhelmed. • Make sure that you do something enjoyable everyday. Start a new activity/hobby. Get involved in a fun activity with someone you enjoy.

7. What to Do When you are Getting Depressed • Get emotional support from a family member, friend, or mental health professional. • Use whatever spiritual resources you are comfortable calling on. • Get some exercise every day - anything counts! Walk, run, bike, swim, lift weights, join a martial arts club etc. • Get out in the sunlight as much as possible. If you must be inside, sit or work near a window. • Eliminate sugar, caffeine, and junk food from your diet. Eat three healthy meals a day.

8. When Should You Seek Personal Counselling? • When you have a hard time performing your usual daily routine and this happens for more than a week or two. • When you’re having a hard time adjusting to university life – new city, new living situations, new courses, new people. • When you thought you left your family problems at home – but they continue to bother you. • When you’ve experienced a crisis – e.g., serious illness, friend/family death, unwanted pregnancy, legal or financial hardship.

9. How Can Counselling Help? • Counselling provides a safe environment to talk to a professional who can help you: • Express and understand what you’re going through • Develop coping strategies • Assist you to find the resources you need.

10. Student Counselling Centre • Provides free short-term therapy and crisis counselling to registered University of Windsor students. • Services are provided by Psychologists, a Clinical Therapist, a Social Worker, and Master's-level graduate students. • http://www.uwindsor.ca/scc • You may contact us by: • Telephone at (519) 253 3000 Ext. 4616 • Dropping into our office in Room 293 on the 2nd floor of the CAW Student Centre. • Email: scc@uwindsor.ca