Depression - IU Health by zhouwenjuan



Symptoms of Depression ...

... On your body              ... On your thoughts and                  ... On your behavior

•   Weight changes            •   Trouble concentrating,                •   Changes in appetite
    (when not dieting)            indecisiveness, and/or
                                  distractibility                       •   Slowed thinking,
•   Insomnia or                                                             speaking, or body
    hypersomnia               •   Irritability                              movements
    (sleeping more)
                              •   Diminished interest or pleasure       •   Thoughts of death or
•   Fatigue, little energy        in all (or almost all) activities         suicide

•   Headaches or other        •   Persistent sadness or                 •   Crying spells
    aches or pain                 emptiness, anxiety
                                                                        •   Not wanting to get
•   Loss of interest in sex   •   Feelings of worthlessness or              out of bed
                                  excessive guilt

                              •   Thoughts of death or suicide

                                                 Turn over for tips on relieving depression

Created by the Indiana University Health Bloomington Hospital Employee Assistance Program
    Serious depression needs to be assessed and treated by a
  professional. For mild cases, there are some things you can do:

   •   Engage in mild activity or exercise. Go to a movie, a ballgame, or another
       event or activity that you once enjoyed or participate in religious, social or other
       activities. If in the sunlight, even better. Try to remind yourself why you
       enjoyed these things. Physical exercise gets the endorphins flowing in the brain
       leading to positive results in mood improvement.
   •   Set realistic goals for yourself. Break up large tasks into small ones, set
       some priorities and do what you can as you can. Be good to yourself and don't
       feel guilty about not doing as much as you did before you became depressed.
   •   Do not isolate yourself. Try to spend time with other people and confide in a
       trusted friend or relative. Let others help you. Talking about your feelings helps
       you to process and make sense of them.
   •   Expect your mood to improve gradually, not immediately. Do not expect
       to suddenly "snap out of" your depression. Often during treatment for
       depression, sleep and appetite will begin to improve before your depressed
       mood lifts.
   •   Postpone important decisions, such as getting married or divorced or
       changing jobs, until you feel better. Discuss decisions with others who know
       you well and have a more objective view of your situation.
   •   Try to think positively. It may be hard, but try to replace negative thoughts
       with positive ones. Write them down if you have to. Keep a journal if it helps.
   •   Distract yourself. If you can’t think positively, try any activity that forces your
       mind to focus on something other than the negative thoughts circling you.
       Watch a funny movie, listen to happy music, work in your garden, work on a
       puzzle, read a good book or magazine, help someone else, or play with
   •   Avoid alcohol and other drugs. They can exacerbate the depression and/or
       anxiety you already feel.
   •   Get treatment. Talk to a family physician or local psychiatrist. Remember that
       millions of people suffer from depression and getting treatment is nothing to be
       ashamed of or feel guilty for.

Created by the Indiana University Health Bloomington Hospital Employee Assistance Program

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