South West London
Recovery College
Understanding Depression
Student Pack (Online)
Understanding Depression (Online)
Objectives
• To provide an understanding of depression, it’s causes and it’s
effects
• To identify techniques to better manage your condition
• To signpost students to further resources
Timetable
• What is depression?
• The impact of depression
• What causes depression?
• BREAK
• Treatment and self-help
• Next steps
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Understanding Depression (Online)
What is Depression?
Everyone has times when they feel down or low, especially if life is
proving to be difficult, but if you feel persistently sad for weeks or
months, rather than just a few days, it is possible that you are suffering
from depression.
There are many definitions of depression – try googling it if you are
interested - but Rethink’s definition sums things up well:
Depression is a long-lasting low mood that affects your ability to
do everyday things, feel pleasure, or take interest in activities.
[Link]
Important Facts About Depression:
Depression is:
• A mental illness that is recognised worldwide.
• Common - It affects about one in ten of us.
• Something that anyone can get.
• Treatable.
Depression is not:
• Something you can 'snap out of.'
• A sign of weakness.
• Something that everyone experiences.
• Something that lasts forever.
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Understanding Depression (Online)
What Causes Depression?
There is no single cause of depression. Although depression can arise
as the result of a single stressful life event, such as bereavement,
divorce, redundancy, and so on, it is often the case that two or more
different causes can combine to trigger depression. Sometimes people
talk about a series of events that became a "downward spiral“ into
depression.
Stressful life events
Most people take time to come to terms with stressful events, such as
bereavement or a relationship breakdown. When these stressful events
occur, your risk of becoming depressed is increased if you stop seeing
your friends and family and try to deal with your problems on your own.
Illness
You may have a higher risk of depression if you have a longstanding or
life-threatening illness. Head injuries are an often under-recognised
cause of depression. Long-term chronic pain from an illness or injury
can also be a cause of depression.
Personality
You may be more vulnerable to depression if you have low self-esteem
or are overly self-critical. This may be because of the genes you've
inherited from your parents, your early life experiences, or both.
Family history
If someone in your family has had depression in the past, such as a
parent or sister or brother, it's more likely that you'll also develop it.
Loneliness
Becoming cut off from your family and friends can increase your risk of
depression.
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Understanding Depression (Online)
Alcohol and drugs
When life is getting them down, some people try to cope by drinking too
much alcohol or taking drugs. This can result in a spiral of depression.
"Drowning your sorrows" with a drink is also not recommended. Alcohol
is categorised as a "strong depressant", which actually makes
depression worse.
Giving birth
Some women are particularly vulnerable to depression after pregnancy.
The hormonal and physical changes, as well as the added responsibility
of a new life, can lead to postnatal depression.
Treating Depression
There are three ways that depression may be treated:
1. Medication
2. Psychological therapies
3. Self-help
Medication
Antidepressants are the most common medical treatment prescribed for
depression. They work by increasing levels of a group of chemicals in
the brain called neurotransmitters.
Certain neurotransmitters, such as serotonin and noradrenaline, can
improve mood and emotion, although this process is not fully
understood.
The Royal College of Psychiatrists estimates that 50-65% of people
treated with an antidepressant for depression will see an improvement.
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Understanding Depression (Online)
Side effects
All drugs have side effects, and antidepressants are no exception.
However, the majority of people should experience no more than a few,
and these should ease over the first few weeks. If you are experiencing
side effects that have not improved after 3 months, you should speak to
you doctor.
Withdrawal Symptoms
Although antidepressants are not addictive like cigarettes and many
illegal drugs are, you may have some withdrawal symptoms when you
stop taking them.
Because of this it is very important never to just stop taking your
medication. If you want to make changes you should discuss it with your
doctor, and whenever you stop medication, or change from one to
another, it should be done gradually.
If you have any questions about your medication – which medications
are recommended, side-effects, when to take, etc – the trust pharmacy
has a helpline. You can call it using the number above.
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Understanding Depression (Online)
Psychological Therapies
Although it can take some time to happen, most people should be
offered some sort of psychological therapy to help with their depression.
Interpersonal therapy (IPT)
Interpersonal therapy (IPT) focuses on your relationships with others
and problems you may be having in your relationships, such as
difficulties with communication or coping with bereavement.
There's some evidence that IPT can be as effective as antidepressants
or CBT, but more research is needed.
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Understanding Depression (Online)
Psychodynamic psychotherapy
In psychodynamic (psychoanalytic) psychotherapy, a psychoanalytic
therapist will encourage you to say whatever is going through your mind.
This will help you become aware of hidden meanings or patterns in what
you do or say that may be contributing to your problems.
Counselling
Counselling is a form of therapy that helps you think about the problems
you're experiencing in your life, so you can find new ways of dealing with
them.
Counsellors support you in finding solutions to problems, but don't tell
you what to do.
Cognitive behavioural therapy (CBT)
Cognitive behavioural therapy (CBT) aims to help you understand your
thoughts and behaviour, and how they affect you.
CBT recognises that events in your past may have shaped you, but it
concentrates mostly on how you can change the way you think, feel and
behave in the present.
It teaches you how to overcome negative thoughts – for example, being
able to challenge hopeless feelings.
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Understanding Depression (Online)
Things You Can Do to Help
Exercise
There is plenty of evidence that exercise can help depression, and it's
one of the main treatments for mild depression.
Being physically active can lift your mood, reduce stress and anxiety,
encourage the release of endorphins (your body's feel-good chemicals)
and improve self-esteem.
Exercising may also be a good distraction from negative thoughts, and it
can improve social interaction.
Diet
A healthy diet can help lift your mood. In fact, eating healthily seems to
be just as important for maintaining your mental health as it is for
preventing physical health problems.
Be aware that alcohol is a depressant and can lower your mood.
Talking about it
Sharing a problem with someone else or with a group can give you
support and an insight into your own depression. Research shows that
talking can help people recover from depression and cope better with
stress.
If you don’t feel comfortable discussing your mental health with others
you might find that writing about how you feel or expressing your
emotions through poetry or art are other ways to help your mood.
Mindfulness
Mindfulness involves paying closer attention to the present moment, and
focusing on your thoughts, feelings, bodily sensations and the world
around you to improve your mental wellbeing.
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Understanding Depression (Online)
The aim is to develop a better understanding of your mind and body and
learn how to live with more appreciation and less anxiety.
Mindfulness is recommended by NICE as a way of preventing
depression in people who have had 3 or more bouts of depression in the
past.
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