How To Overcome Teenage Depression (And Adult Too!)

by · January 23, 2012

Disclaimer: This is not medical advice. Please speak with your healthcare professional before implementing any information on this article or website.

Not too long ago, I gave a presentation on my solutions for teenage depression, and the audience was quite receptive. One gentleman, however was not too convinced. He approached me with quite a boastful and confident attitude:

“When I was your age, we didn’t have time to get depressed. I’m not really sure why all these young people think they have it so bad. This depression thing doesn’t even seem real to me.”

I smiled, and nodded. I certainly wasn’t going to get very far with this man, as he was solely convinced that depression was a made-up fantasy. Unfortunately this is not the case, at all.

The statistics for Depression in the United States are disturbing:

  • 1 in 4 Americans will meet the diagnostic criteria for major depression during their lifetime (NIMH, 2008). This translates into nearly 60 million Americans.
  • Depression affects over 121 million people worldwide (WHO, 2009).
  • Industrialized nations such as the U.S. have the highest rates of major depressive disorder (Ilardi, 2009).
  • 15% of those who are depressed will commit suicide (AHRQ, 2003).
  • The incidence of depression has increased by 10 times in the last two decades (Ilardi, 2009).
  • 11.5% of 33 million teens (or 3,795,000) experience an episode of Major Depression in one year (NSFUH, 2008).

The most alarming fact about depression is:

  • By the year 2020, depression is projected to be the second largest killer following heart disease. In addition, depression has been significantly linked to coronary heart disease (WHO, 2001).

What is depression?

Depression is a category of mood disorders which can range from a chronic sense of uneasiness, commonly known as Dysthymia to severely debilitating forms such Major Depressive Disorder. These disorders must be diagnosed by a healthcare practitioner, and fit very specific criteria, according to the DSM-IV.

What are some of the symptoms of depression?

  • Chronic sense of uneasiness
  • Profound sadness
  • Loss of interest in activities that were previously enjoyed
  • Chronic fatigue
  • Decreased performance in daily activities
  • Poor sleep
  • Difficulty concentrating
  • In severe cases: suicidal tendancies

Why is depression on the rise?

There is a lot of speculation as to why depression rates are continuing to rise.  Some possibilities include:

  • Poor dietary habits and increasing food additives / toxicity of food supply and self-care products.
  • Genetic pre-dispositions.
  • Depression sufferers are afraid to seek help due to social stigma, as 54% of people view depression as an illness (NMHA, 2004).
  • Other environmental influences.

What causes depression?

  • There is no conclusive literature that depression is caused by any particular chemical imbalance (Lacasse & Leo, 2005).
  • This may contradict what you have heard. The fact is we are still rather clueless what causes this disease, and drug companies simply label it as a “chemical imbalance” so they have a means to sell antidepressants. I’m not anti-drug, but if you sit back and look at the numbers, antidepressants are given out like candy.

Why are teems depressed today?

  • Teenagers are under an enormous amount of pressure. Expectations are very high in many aspects of their lives. This may be a contributing to increased depression in teens. See the above section for other possibilities.

What can I do if I’m depressed?

  • Seek Help:
  • About 80% of people who are depressed are currently not seeking any form of treatment (AHRQ, 2003).
  • 41% of women suffering from depression are too embarrassed to seek help (NMHA, 1996).

Treatment options:

ANTIDEPRESSANTS:

  • Over 10% of the U.S. population (or 27 million Americans) are currently using antidepressants. This is DOUBLE the amount prescribed in 1995.
  • The effectiveness of antidepressants is questionable, while other non-medical techniques (such as cognitive behavioral therapy) have demonstrated equal or better long-term outcomes. Anti-depressants tend to “poop-out,” or stop working after a while. This phenomenon is poorly understood.

COGNITIVE BEHAVIORAL THERAPY:

  • Analyzes dysfunctional behavioral and thinking patterns and uses strategies to correct these patterns.
  • Most research agrees that it is a superior intervention to antidepressants (Butler, et al., 2005).
  • Fluoxetine (Prozac) treatment alone typically results in a 33% higher cost to a patient than CBT. Also only 29.5% of CBT patients relapsed compared to 60% of patients using antidepressants alone. (Butler, et al., 2005)

EXERCISE:

  • Even 10 to 15 minutes per day of exercise can decrease depressive symptoms in the short term.
  • 30 minutes of exercise per day for 3-5 days per week can significantly decrease depressive symptoms (Mayo Clinic, 2007).
  • Multiple well-designed trials have shown moderate exercise to be as effective as anti-depressants (Blumenthal, et al, 1999 & Singh, et al, 2001).
  • Start small and gradually work your way up.
  • Find a routine you enjoy doing.
  • Add a distractor (music) to increase satisfaction.

DIET MODIFICATIONS:

Research shows diet has a strong impact on mood:

  • Increase fruits and vegetables
  • Decrease / eliminate processed foods
  • Eat organic produce
  • Current research shows that Omega-3 fatty acids found in fish and many nuts are effective at reducing cholesterol and preventing heart disease. There is also a growing body of evidence to support fish oil as having positive effects as an anti-depressant, mood stabilizer, and anti-inflammatory agent (Riediger, et. al, 2009).

BRIGHT LIGHT THERAPY:

  • Involves using a bright light box to stimulate cells in the eye, and relay to the brain.
  • One of the best-studied nonpharmacological biologically oriented treatment approach in psychiatry” (Kasper, 2005).
  • Personally, I have found bright light therapy to be very effective in many cases.
  • Bright light therapy should not be used in cases of bi-polar disorder.

SOCIAL ISOLATION:

  • Social isolation exacerbates psychological conditions (House, J, 2001).
  • Having at least one social contact may greatly reduce the severity of acute depression (Ilardi, 2009).
  • Force yourself to plan at least 3 social activities per week.
  • Get involved with community and / or religious organizations to form meaningful bonds with others.
  • Inform someone close to you of your depression and ask them to encourage you to join them for activities.
  • When you feel your worst is actually when you need to get moving the most.

MINDFULNESS MEDITATION:

  • Dates back to simple Buddhist principles
  • Excellent for many other psychiatric conditions.
  • Not just living in the present moment, but having the intention to be aware of certain aspects of our existence that help us understand ourselves and subsequently, our illness.
  • Recommended Reading: The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness by Williams, Teasdale, Segal, and Kabat-Zinn.
  • A systematic review found that Mindfulness-Based Meditation: Was “effective effective in reducing depression levels or depressive symptoms” (Tsang, et al., 2008).
  • Several small-to medium sized studies have confirmed these results.
  • Larger studies will need to be performed for the public to start accepting MBSR as an acceptable treatment option.

OTHER HELPFUL TIPS / SUGGESTIONS:

  • Explore the role of spirituality in healthcare and recovery from depression.
  • Pet Therapy is an excellent option to help with depression.
  • Don’t give up if a particular treatment doesn’t work.
  • Read books. A lot of them.
  • Talk to others who are depressed. You are an excellent resource for each other.

HOW CAN I HELP SOMEONE I KNOW IS DEPRESSED?

  • Encourage the person to seek treatment. Go with them if necessary.
  • Read books on the subject so you have a better understanding of what they are going through.
  • Be patient.
  • Understand that this is not their fault.
  • Recognize little bits of progress.
  • Try not to overwhelm someone during an episode of acute clinical depression.
  • Push them to participate in activities.
  • Set limits on behaviors.
  • Take care of yourself. (avoid Caregiver burnout)

WHAT NOT TO DO / SAY TO SOMEONE WHO IS DEPRESSED:

  • “Snap out of this.”
  • “Stop being such a baby.”
  • “What is wrong with you?”
  • “I don’t even know who you are anymore.”
  • “I was sad once, and I got over it just fine.”
  • “I’m sick of you acting like this.”
  • Any comments like these are counter-productive to positive treatment outcomes. Work with the person, not against them.

I hope you’ve found this information helpful. Watch my following video presentation for more information on understanding depression, and effective treatment options:

SOURCES:

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