How to deal with depression

How to deal with depression

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  How to dealwith depression Written by: Joanne Zeis Reviewed by: Synne Wing, MSW, September 2015
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  Learning Goals People withchronic pain often suffer from depression. In this lesson, you will: ➢Understand how depression can happen with any chronic medical condition ➢Learn how your mood can have an effect on physical symptoms ➢Learn some ways to break the cycle of depression and pain
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  Pain and Depression Peoplewho have chronic pain often say that they feel depressed. Since pain causes stress and can affect every area of a person’s life, it’s natural to feel frustration, anger, fear, and sadness. These moods are all common reactions to a long-term, stressful situation. Over time, though, many people with pain say that they start to feel worse in other ways, too – they sleep poorly, have low energy levels and sex drives, seem cut off from others socially, and feel weak and tired. There may also be some difficulties with memory and concentration. All of these problems can lead to a lack of self- confidence, constant worrying about what has happened in the past, and fears of what might happen in the future. Many of these fears center on physical symptoms, and on the extra pain that the person is feeling. If these thoughts are allowed to continue, a vicious cycle of pain and depression can develop that is hard to break.
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  The Vicious Cycle Ifyou have chronic pain, it might seem like depression is unavoidable: ➢Chronic pain can make it hard to do many of the activities that you used to enjoy, which can cause a loss of self-esteem. ➢If your pain problem has been hard to treat, you may be afraid that similar bad things will keep happening to you. ➢You may worry how you will keep coping with this pain, if it never goes away. ➢Some people may even wonder if life is worth living, if their chronic pain can’t be relieved.
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  The Vicious Cycle Stoppingthe pain-and-depression cycle can be hard. The first step is to understand the two types of depression: 1. Reactive depression is caused by big losses or bad situations in a person’s life. Most people will deal with reactive depression at some point. 2. Biological depression is based on a chemical imbalance in the brain, which can cause depression to develop even if there is no specific event to set it off. Your chances of depression are higher if other people in your biological family have a history of depression.
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  Be Informed andStart Slowly You’re going through a difficult time, but rest assured, other people have been in your shoes and know how you feel. Depression is a natural reaction to unpleasant events and situations. It’s possible to learn new ways to cope with pain and depression, so that your life can improve again.
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  Be Informed ➢Connect withother people who understand what you’re going through. This can be done through the Internet and through support organizations in your area. Many local hospitals also sponsor support groups for people with chronic conditions. ➢Learn as much as possible about your condition from your doctor, the Internet, books and support groups.
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  Start slowly ➢Remember, youdidn’t get to this point in your life overnight. Improving your mood and learning how to cope with pain may take a while. ➢Congratulate yourself for any small improvements that you’ve made in your situation. ➢Try to avoid thinking about what will happen years from now. Most of these thoughts can be negative, and will only add to your worry.
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  Stay active Being activemay not make sense to someone who hurts with every attempt to exercise. But slowly increasing your activity level is important, to keep you from getting weaker, and to improve your mood. ➢Meet with a physical therapist or exercise physiologist. Each has experience working with people in chronic pain. They can map out a regular program to build your strength slowly and increase your self- confidence. ➢Doing too much in the beginning of an exercise program is not helpful. Have a gradual walking, stretching and strengthening program to help keep you fit and to raise your spirits.
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  Keep your mindoccupied Distraction from constant worried thoughts is important. Being alone with your pain and the four walls is not a good way to cope with a chronic condition. Make a list of things that will keep you busy each day, even if you’re experiencing a flare-up of pain. Some options may include: ➢Visiting with friends ➢Watching sporting events ➢Reading ➢Movies ➢Video games
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  Learn to Relax ➢Peoplewho get depressed often say that they feel tense and “tight.” It’s possible to teach yourself to relax through some of the following methods: ❖Take slow, deep breaths that use the diaphragm. ❖Try tensing and relaxing different muscle groups in your body, one at a time. ❖Repeat calming phrases to yourself. ❖Use guided imagery – listen to a record that lets you imagine yourself in a calm, quiet place ❖Close your eyes and think of being at a peaceful vacation spot
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  Change your wayof thinking ➢Some counselors who work with depressed people use cognitive behavioral therapy (CBT) to break problems down into bite-size pieces and deal with them objectively – without getting upset. This process teaches people how to feel stronger if they are facing bad situations. ❖Realize that some things, no matter how much you may worry about them, will not change. They are out of your control. ❖Recognize the things that you can control, and let go of the things that are out of your control.
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  Get support ➢Chronic painis a “hidden” condition. It may not be obvious to other people that you’re hurting, so you may feel alone in your pain. ❖Get support from others who understand what you’re going through. Chronic pain support groups are available at some local hospitals or clinics; there are also groups available on the Internet. ❖Even if you’d rather be alone, sharing your feelings with people who are honestly concerned and understanding can be very important.
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  Work toward success ➢Youmight feel that you have to accept your situation as it is, but that’s not the case. It’s still possible to set goals for your life, and to work towards them one at a time. ❖Set a realistic plan for what you can do in the future. ❖Consider work options that you might not have considered before. ❖Meet with a career counselor to uncover special interests and skills that you can use in a new job.
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  Let Specialists Help ➢Copingwith depression isn’t easy, and it’s sometime tempting to give up. Specialists are available to help, though, and can often prescribe antidepressant medication to improve sleep, pain levels, and mood. ❖If an antidepressant is prescribed for you, learn as much as possible from your doctor about it. Speak up if you have unwanted side effects. ❖Keep in mind that there’s not a “quick fix” for most pain problems. Your care provider may have to try a few different medications before finding the best combination to help you. ❖By doing what you can to improve your situation, you can start to feel better about yourself – and more confident about managing your chronic pain.
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  Additional Resources: ➢Caudill, M.A.(2002). Managing Pain Before It Manages You, Revised Version. New York: The Gilford Press. ➢Otis, J.D. (2007). Managing Chronic Pain: A Cognitive-Behavioral Therapy Approach. Workbook. New York: Oxford University Press.