What is Depression?

Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.

If you or someone you know needs support now, call or text 988, or chat 988lifeline.org

Depression symptoms can vary from mild to severe and can include:

• Feeling sad or having a depressed mood
• Loss of interest or pleasure in activities once enjoyed
• Changes in appetite — weight loss or gain unrelated to dieting
• Trouble sleeping or sleeping too much
• Loss of energy or increased fatigue
• Increase in purposeless physical activity (e.g., inability to sit still, pacing, hand wringing) or slowed movements or speech (these actions must be severe enough to be observable by others)
• Feeling worthless or guilty
• Difficulty thinking, concentrating or making decisions
• Thoughts of death or suicide

Symptoms must last at least two weeks and must represent a change in your previous level of functioning for a diagnosis of depression.

Also, medical conditions (e.g., thyroid problems, a brain tumor or vitamin deficiency) can mimic symptoms of depression so it is important to rule out general medical causes.

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What can I do about it?

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Depression is a form of stress that engages our survival mechanism of fight or flight. A situation where our needs are not met. Navigating through depression can be extremely difficult alone. Understanding the root cause of depression helps. It also helps to have a therapist work you through getting your needs met.

On the other hand there’s a natural body chemical called oxytocin. This oxytocin can be exercised like a muscle. The more you call upon this stress calming hormone the more you will be able to use it freely. Have you ever heard of a runner’s high. Have you been surprised and felt great. That is oxytocin and positive endorphins. Seek them out.

Take Care of Yourself

Get Good Sleep

Sleep at least 8 hours a night. Go to bed and wake up at the same time every day. If you snore perhaps check in with your medical doctor to find ways to sleep better.

-Try this.

 Clear your mind. Take a deep breath in through your nose. Hold for four seconds. Breath out through your mouth for 8 seconds. Open your throat so that you do not hear the air escaping. Do this five time while laying in bed ready to go to sleep.

Eat a Balanced Diet

Cut out simple sugars and too many carbohydrates. Avoid drinking alcohol. Eat your last meal a few hours before you go to bed. Avoid snacking before bed. When you wake up in the morning eat protein and vegetables. It turns out there are plenty of carbohydrates in our diet already.

Get Fresh Air and Exercise

Get at least 30minutes of exercise daily. Hopefully even raise your heart rate a bit. Don’t forget to stretch and get the built-up acids out of your body.

Drink Plenty of Clear Fluids

Drink water! Avoid soda of pop and alcohol. Even a lot of your fruit juices while they taste good don’t help flush your system nearly as well as good old fashioned water. I like to say that I but I’ll have a vintage water on the rocks.

Get Social

Talk to a trusted friend. Join a group that meets weekly. Put down your local Facebook page or community calendar and you will find plenty of things to do locally. You can always call us at Attainable Family Solutions LLC . We can help you find something to do. You are never alone.

Seek Help

Talk to a therapist. Perhaps consider medication.

We can Help!

 Attainable Family Solutions is committed to helping you meet your needs. Whether you're depressive symptoms are acute and temporary due to a situation that you need help working through. Or if your depression struggles are severe, chronic even lifelong we have a service to meet your needs.

About the Author:



Dwayne Kruse MA LMFT and Certified Life Coach is a Licensed Marriage and Family Therapist in Arizona and Washington. He has worked with the most difficult of problems with individuals, couples, children and families.

Dwayne has spent 25+ years working in the areas of child services involvement, adoption, probation, military family issues, and unresolved childhood trauma. He has a great passion for his work and enjoys working closely with his clients.

As an expert in trauma and attachment, Dwayne strives to connect emotionally to your story and provide the right resources and support to help you get relief and meet your goals.

Dwayne's passion, children and families in crisis. His practice focuses on attachment injuries, children and adults with child protective services involvement, foster care, abandonment or legal involvement.

Many clients say I bring a level of calm to the room, along with my subtle and consistent drive to meet your needs. As your partner and guide, I come along side you and your family to create sustainable goals with realistic interventions and steps that we can all measure to see real progress. -Dwayne