DEPRESSION
In these modern times we all have demands placed on us and are expected to live up to certain standards. It is when you seem unable to control the situations or conditions around you that you become stressed.
Recognizing the symptoms of stress:
Stress affects you physically, mentally and emotionally and can cause illness. Symptoms include:
- Exhaustion
- Insomnia or sleeping too much
- Feeling tearful
- Headaches
- A loss of or increased appetite
- Lethargy and a lack of interest
- Feelings of anxiety and agitation
- Frustration
How to manage stress:
It is almost impossible to eliminate stress from our lives, and in fact without any stresses our lives would be boring.
Good stress can be used as motivation to achieve our goals.
Many people turn to alcohol and/or drugs when they are stressed. This however only masks the stress and in fact exacerbates the problem.
Learn to recognize stress and how to manage it optimally and use it to your advantage:
- Become aware of what is causing you stress and the manner in which you physically respond to the situations e.g. fear, nervousness, etc.
- If possible see if you can change the situation try to make it less stressful such as removing yourself from the situation or perhaps even taking a short break might help.
- Become aware of your emotional responses – are your reactions too extreme?
- Learn to relax yourself by doing deep breathing exercises or meditation.
- Don’t overextend yourself – set attainable goals within an acceptable time limit.
- Keep your body in good physical condition: Get enough sleep, eat good nutritious meals and exercise regularly.
- Have a positive attitude.
- Help others – this will take your mind of the things that are troubling you.
- Set realistic goals for yourself. Set goals that are meaningful and attainable to you and not what other people expect of you.
Life happens and everyone feels down at times. These feelings are usually part of normal mood swings and don’t last long. With depression however, the symptoms are more intense and persist for a longer period of time.
Signs of depression include:
- Being depressed, ‘feeling down’ all the time
- Loss of interest and pleasure in things you usually enjoy
- Irritability or anger
- Feelings of sadness that does not go away
- Being tearful and crying more than usual
- Feeling of hopelessness and worthlessness
- Neglecting responsibilities
- Neglecting your appearance
- Problems concentrating
- Feeling tense or worrying a lot
- Feeling tired all the time
- Withdrawing from others and not wanting to socialize and wanting to be alone
- A change in sleeping patterns – e.g. sleeping too much or too little
- A change in appetite – eating too much or too little
- Unexplained physical pains e.g. headaches, backaches or similar complaints
- Abuse of alcohol/drug use
- Thoughts of death or suicide
If at least five of these symptoms have been present for
at least two weeks, the person must seek help.
Getting help:
Yourself: Be honest with yourself and recognize the symptoms. if you realize that the symptoms are persisting seek professional help – see your medical doctor or a counsellor.
Others: If you notice that a friend or family friend is depressed, talk to the person about your concerns and get them to discuss their problems. Encourage them to get professional help. Don’t tell them to “cheer up” or to “pull themselves together” because they are unable to in their state of mind.
According to the Depression and Anxiety Group the following are the danger signals of suicide:
Depression: Although not all depressed people commit suicide, most people who do commit suicide are depressed. If a person is displaying symptoms of being depressed for at least two weeks you should be concerned.
Besides the usual symptoms of depression the following factors indicate an increased risk for suicide:
- Excessive alcohol abuse or use of drugs
- Extreme anger, anxiety or irritability
- Feelings of hopelessness
- Having a history of physical or emotional illness
- People with a life-threatening disease. HIV/Aids can resulted in a steep rise in the suicide rate in South Africa
Talking about death or suicide: If the person mentions suicide as a solution to their problems –
take the threat seriously.
Planning for suicide: The person appears to be getting their affairs in order e.g. settling debts, giving away valued objects, etc.
Child and teen suicides
Teen suicides are on the increase in South Africa and are a cause of serious concern. Children are also committing suicide at a younger age.
Factors that increase the risk of suicide in children and teens are:
- Poor school performance or academic failure
- Abuse
- Family problems
- Stress
- Problems with interpersonal relationships
- Psychological disorders
Factors that increase the risk of suicide are:
- Previous suicide attempts
- Violence in the family
- Substance abuse
- Child abuse
- Access to firearms
Getting help:
If you notice suicidal behaviour in yourself or someone else – get help as soon as possible.
- Become informed – get as much information about it as you can
- Offer support be there to listen and don’t criticize
- Get professional help.
Contact numbers:
The S A Depression and Anxiety Group
- National tel no: (011) 783 1474
- Suicide Helpline: 0800 567 567
- SMS Crises line: 31393 (SMS your problem to them and they will reply immediately)
Lifeline:
Toll free no: 0861 322 322
(Also called self-injury, self-mutilation and self-abuse)
What is self- harm?
Basically it is the act of deliberately hurting one’s body by causing serious tissue damage in an attempt to alter a mood state. It can take the form of cutting, scratching, biting, burning, pulling/picking skin or head banging.
Why some people do it:
Studies find that some people do it because they:
- Experience a release of physiological and psychological tension
- Have not learnt to cope effectively
- Have an inability to tolerate intense feelings and have problems expressing emotional needs
- Regard it as a way of self-empowering themselves.
- Feel unworthy
Self-injury is NOT:
- A suicide attempt – in fact it is a coping mechanism and therefore people who do it want to live.
- Sexual gratification
- An attempt at fitting in with other
- A form of body decoration
- A spiritual ritual
Getting help:
Self-injury becomes an addiction.
Find out about self-help techniques
Get medical and psychological help.