Although depression may occur only one time during your life, usually people with major depressive disorder will have multiple episodes of depression. During these episodes, symptoms occur most of the day, nearly every day and may include:
Behavioral Interventions to Diminish Depression
- Diet (good nutrition is important)
- Sunlight, and being outside
- Groom yourself in the morning
- 10-minute tasks (break tasks up into 10 minute periods)
- Social involvement – accept invitations to be social.
- Decrease TV and reading the newspaper for awhile (for less things to worry about).
- Eliminate caffeine, and increase water intake.
- Do anything that feels nurturing to you
- Smile—it chemically changes your mood.
- Use direct communication—for what you want.
- Think or talk to yourself with love and forgiveness.
- Serve others, or volunteer. This releases the "feel good" chemicals and can help lift depression.
(Possible) Treatments for Depression
- Spirituality and forgiveness
- Combinations of the above
- Major depression is the leading cause of disability in the U.S. It can significantly interfere with individual thoughts, behaviors, moods, activities, and physical health.
- Depression is treatable; however, if left untreated, it can lead to suicide. If you feel depressed, make an appointment to see your doctor as soon as you can. If you're reluctant to seek treatment, talk to a friend or loved one, a health care professional, a faith leader, or someone else you trust.
When to get emergency help:
If you think you may hurt yourself or attempt suicide, call 911 or your local emergency number immediately.
Also consider these options if you're having suicidal thoughts:
- Call your mental health specialist.
- Environmental factors may play a big role in depression in children.
- Depression is not a “solo” condition; it resonates throughout the entire family, and creates a significant increase in risk for depression in other family members. When depressed mothers receive appropriate treatment, depression in their children lessens.
In 2013, 11% of adults reported poor mental health in
Spokane County. The proportion decreased as age and income increased,
and non-whites were more likely to experience poor mental health than
whites. Poor mental health is defined as 14 or more days of poor mental
health in the last 30 days. (Spokane Counts 2015, Spokane Regional
- Among youth ages 14-18, or 8th-12th grade, in 2014, 33%
reported being depressed in the last year in Spokane County. Depression
among youth decreased as maternal education level increased, increased
as age increased, and was more likely among females, Hispanics, and
multi-racial youth. (Spokane Counts 2015, Spokane Regional Health
- Abraham Lincoln and Winston Churchill both struggled with depression.
- If your depression has become unbearable, seek the advice of reputable people with certified training, professional skills, and good values.
- If you are considering ending your life,
please talk to someone. There are people all around you who are
willing to help—but you need to speak up. Talk to someone you trust,
and ask for help.
If you have no one to talk to,
- Call (509) 838-4428 First Call for Help in Spokane
- Contact the Resources listed on this page.
- "Good deeds (helping someone in need, showing kindness, writing a thank-you note) can also serve as an effective, low-cost treatment for depression, and how we feel about ourselves, others, and life in general.
Good deeds require no
doctor's prescription, have no negative side effects, and most often
cost nothing more than a little time and effort and a bit of your
When you are depressed
it seems difficult, and at times impossible, to think of others or do
for others in any meaningful way; so, start small. Find a way, even in
your sorrow, to open your heart to others. Write notes to people who
have touched your life for good. Make phone calls and visits to others
who might be lonely. Bake homemade treats and share them.
Miraculously, your own burdens and losses will seem more bearable, as
you think and act positively for the good of others.
Today, reflect on the
good things in your life, even right them down. As you go about your
busy life, find time for service to others. A smile, a willing heart,
and a helping hand can change someone's day for the better, and yours as
well." (Music and the Spoken Word, BYU-TV, April 22, 2012)