There are many questionnaires that list questions to find out if you are depressed. The most popular one is called the Beck Depression Inventory. There are 21 questions that are scaled 0-3. After adding the total score they say that 1-10 implies “normal ups and downs”, 11-16 “mild mood disturbance”, 17-20 “borderline clinical depression”, 21-30 “moderate depression”, 31-40 “severe depression”, and over 40 they label as “extreme depression”. You may find these inventories in most doctors’ offices, and while they are helpful to make us aware and accept our condition, they may do little to actually offer help and advice. The following are a few practical tips for fighting depression.
1. Family History. Having other family members with depression can increase the likelihood of a person developing depression. Other mental illnesses, like alcoholism, in family members can increase the person’s likelihood for developing depression as well. It is important to get to know one’s family and family patterns. We are all more influenced by the people in our families than we often realize. Therefore, the practical tip for one’s family is to become an expert on your family of origin so that you can be better prepared to stop any patterns of mental illness from continuing.
2. Early Childhood Experience. Early childhood drama can result in depression. These traumas include loss of a parent before adolescence, child neglect or physical, emotional or sexual abuse. Effects from trauma can last throughout a lifetime. Current research indicates there is highly effective therapy for trauma in EMDR. EMDR “Eye Movement Desensitization and Reprocessing” is a specialized type of therapy that we offer. However, without seeking professional treatment, some practical tips for that anyone can do to better deal with trauma is to 1) take it seriously, 2) find someone you can trust and who can empathize with you to share with about it, and 3) keep safe and appropriate boundaries in the present and moving forward.
3. Stress. Negative life events—such as divorce, loss of a loved one or job loss—are associated with increased depression. Research shows that chronic stresses also are linked to depression. These include illness, lack of social support and numerous "daily hassles." There are many things that people do to deal with stress, both appropriate and inappropriate. One gauge to tell whether a way you are dealing with stress is appropriate or not is if it leads to more stress and/or problems. Appropriate ways to deal with stress should help alleviate stress and should not lead to more problems. Some typical examples include exercise, reading a book, journaling, and spending time with friends.
4. Alcohol. Depression and alcoholism often occur in the same people at the same time. The presence of alcohol, a depressant, in a depressed person can harm recovery. Try to notice warning signs of alcohol abuse and/or dependence. A practical tip for dealing with alcohol abuse is to seek an accountability partner to meet with regularly and find support groups such as AA. Recovery is a process and requires a lot of hard work. Know when you have a problem and be willing to seek help.
5. Residence. Depression rates seem to be higher in people who live in cities than in people who live in rural areas. In fact, one study found that depression was twice as common. While moving may not be possible it is worth noticing that where we live has an influence on how we feel. I find this to be especially true when thinking about our purpose. If the purpose we have in life is not complimented by our surroundings than it may be exponentially more difficult to find happiness.
There are many more factors and tips about depression but paying attention to these first five is a good start. If you get stuck in working through any of these don’t hesitate to ask for help. It takes a strong person to ask for help. Remember that
-Wylie James Bagley