This summer your challenge is to go outside – a lot. Hike, swim, read on your porch, camp, fish, practice yoga in the backyard, kayak, go to the park, have a picnic, garden, ATV, and experience a number of other outdoor adventures. Feel the sun and the wind on your face. Bring your family with you. Leave your phones in the car.
Getting outdoors, whether just to sit on a park bench or free climb a cliff, has been shown to improve mood and mental health, having both short- and long-term effects (Bowen & Neill, 2013).
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Mental Health
Wilderness Adventure Therapy (WAT) has been used for some time to treat mental health, substance abuse, neurodiverse diagnoses, and behavioral issues among adolescents and young adults. WAT generally consist of bringing a group of these adolescents/young adults into the middle of nowhere where they hike a significant number of miles each day, carrying all their gear on their backs, sleeping either under the stars or in shelters they’ve made themselves, learning to light a fire without matches, living on beans and rice, with no access to modern technology, having no way to shower or do laundry for an average of ninety days. During this strenuous experience, clients also work with a therapist. These intense WAT programs have significant success rates, 80% of parents and 90% of adolescents reporting WAT as effective (Aldana, 2000). WAT has been shown to be as effective as traditional psychotherapy in clinically symptomatic patients (Bowen, et al., 2016).
Most of us will never attend a wilderness adventure therapy program, but WAT relies on something very important. Being outdoors does much for our bodies, brains, behaviors and mental health. Spending time outdoors, immersing ourselves in nature restores our sense of self (Pearson & Craig, 2014) and promotes mental health (Bowen et al., 2016).
Less intensive adventure therapy (which would include kayaking, rappelling/rock climbing, hiking, ropes challenge courses, etc.) also provides significant short- and long-term improvements in anxiety, depression, stress, other mental health diagnoses, and emotional and behavioral issues (Bowen & Neill, 2013). Adventure therapy also helps participants develop self-efficacy, mastery, mindfulness, and problem-solving skills (Bowen, et al., 2016; Mutz & Muller, 2016). Participants are required to face their anxieties head on. Some of us may never participate in organized adventure therapy, but these are activities that many of us can participate in, and still feel the effects of.
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WHY is being outdoors therapeutic?
Studies have shown that being outdoors in green spaces decrease levels of stress and depression, and improves cognition in kids with attention deficits. Natural environments can also restore directed attention, executive functioning, and improve emotional regulation (Pearson & Craig, 2014).
The beautiful thing about nature (aside from it being beautiful) is that is has a restorative, healing quality that, at least for me, broadens my perspective to help me realign goals, grounds me, relieves stress and anxiety, and re-energizes me. And though these might not be as scientific as research findings, my experiences align with research, and the reports of many who find the outdoors to be a perfect environment for self care.
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How much do I need to interact with nature to reap the benefits?
So, being outside helps us be more emotionally and mentally healthy. But not everyone loves high outdoor adventure. So how adventurous do we have to be to reap the reward?
The passive observer still can undergo a restorative process from just sitting outside, but the more dynamic and physical one can be outside, the more potent the benefit. Immersion is an important part of benefiting from being outside (Pearson & Craig, 2014). Even so, in one study, those who took a 90 minute walk in nature experienced less rumination and improved cognitive processes including decreased depressive symptoms, increased problem solving and self-regulation, whereas those who took a 90 minute walk in an urban area did not report any of these findings (Bratman, et al., 2015).
This summer, get outside. Go have adventures. Your mental health depends on you taking care of yourself, and out in the sunshine, in the woods or on the water, is the perfect way to do it. Besides, it’s good to try new things.
Set aside specific time to be outside this week. Notice how it makes you feel!
References
Aldana, S. (2000). An Analysis of the Effect of the RedCliff Ascent Wilderness Program. Retrieved May, 2019, from http://www.wildernesstherapy.org/ Research/RedCliffResearch.htm
Bowen, D. J., Neill, J. T., & Crisp, S. J. (2016). Wilderness adventure therapy effects on the mental health of youth participants. Evaluation and Program Planning, 58, 49-59. https://doi:10.1016/j.evalprogplan.2016.05.005
Bowen, D. J., & Neill, J. T. (2013). A Meta-Analysis of Adventure Therapy Outcomes and Moderators. The Open Psychology Journal,6(1), 28-53. https://doi:10.2174/1874350120130802001
Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences,112(28), 8567-8572. https://doi:10.1073/pnas.1510459112
Mutz, M., & Müller, J. (2016). Mental health benefits of outdoor adventures: Results from two pilot studies. Journal of Adolescence,49, 105-114. doi:10.1016/j.adolescence.2016.03.009Pearson, D. G., & Craig, T. (2014). The great outdoors? Exploring the mental health benefits of natural environments. Frontiers in Psychology,5. https://doi:10.3389/fpsyg.2014.01178
Aubrey-Dawn Palmer was born and raised in Farmington, New Mexico, and she has a bachelor’s degree in family studies from Brigham Young University. She has two younger brothers and is married to her best friend, Richard. In addition to her research on relationships, human attachment, and healthy sexuality, Aubrey-Dawn volunteers with her husband as a teacher for the Strengthening Families Program, is a research director for a counseling center, and works as a home counselor at a residential treatment center.
Battling mental illness is a family experience: shared together, but suffered individually. “Families describe that often, it is not the family member with the illness who suffers the most, but rather it is other family members” (Marshall, 2010).
Maintaining relationships through mental health battles can be difficult for anyone involved – the one with the mental illness, and the one(s) loving the one with the mental illness. There are unique struggles that each person faces, but I’m here to tell you that no matter what they are, a relationship – of any kind – can persist even when someone’s mental health is at an all-time low.
Despite a recent effort to de-stigmatize mental illnesses, many people still face stereotyping, rejection, status loss, discrimination, and low power (Link and Phelan 2001) due to their mental health struggles. I myself have been told by a (now former) friend – who also has depression, mind you – that I was too sad to be around. These kinds of statements are extremely detrimental and unfortunately, are fairly common among those with a mental illness.
I hate to admit that I have even found myself judging someone else’s mental health in comparison to mine. If I’m able to do X despite my diagnoses, why can’t they? Can we just collectively agree that mental illness is as real and valid as physical illness? Not only that, but it impacts people differently, and different individuals respond to different treatments. That’s one of the hardest things about mental illnesses: they are different in everyone.
Relationships can help heal.
You are never alone in your suffering. Even if everyone experiences mental illnesses in different ways, there are people who understand what you’re going through. Families especially “can have a significant impact on their relative’s recovery” (McFarlane, Dixon, Lukens, & Lucksted, 2003, p. 224). And that’s why familial support is so important – sometimes, they’re the most important resource for an individual who is struggling.
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Here are some ideas on how to support someone with a mental illness (for more ideas specific to supporting a romantic partner living with mental illness, check out another one of our posts here):
Set boundaries! This can be difficult, but it will benefit both you and the one struggling in the long run. Whether this means having a boundary on the amount of time you’re willing to share, or just being allowed to say “no” to someone, boundaries help create a stable relationship.
Give them the opportunity to talk and open up but don’t press. Offer your support. Specifically ask, “How can I help you?”
Find out if they are getting the care that they need. Connect them to help if needed. Assist them in researching doctors, medications, therapists, non-traditional remedies, etc.
Reassure them that you care about them and are there for them. Show them respect, compassion, and empathy.
Continue to invite them to things without being overbearing. A lot of the time, people like to feel included even if they aren’t feeling up to doing things.
Relationships can become stronger than ever.
At some points, one person may be giving more than taking, and one may be taking more than giving; but for a relationship to flourish, both partners have to give and take. You need someone who will stand by your side, love you, and give you help when you need it. And you need someone who can trust you to do the same for them. You don’t need to hide who you are. You don’t need to be afraid to ask for help. And you don’t need to settle for anyone who doesn’t think the sun shines out of your heart, because regardless of your struggles, it really does.
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One of the most important things that I learned in my undergraduate education is that families can bounce back from anything, and can find resilience (ie. the capacity to recover from difficulty) that helps them be stronger than they ever were before (Walsh, 2016). It almost makes me grateful for trials – knowing the power they have to bring us together and strengthen our bonds. A family setting is a perfect place for individuals to practice learning how to be resilient, and to learn how to foster close relationships that will help them get through the tough times.
Here are a few tips for building family resilience:
Practice connecting: Dr. Ann Masten has said, “Much of resilience, especially in children, but also throughout the life span, is embedded in close relationships with other people. Those relationships give you a profound sense of emotional security and the feeling that someone has your back, because they do.” (Southwick, et. al, 2014) Families give us the opportunity to learn how to connect with each other. Parents can model positive connection both with each other and with their children. As children interact with their parents and siblings, they can learn through trial and error how to create and nurture positive relationships.
Practice failing: When it comes to resilience, learning how to fail without your world falling apart is a must. Failure is something that we encounter throughout our everyday lives in both small and big ways, and the family is a perfect place for us to develop a positive relationship with failure. At the dinner table, instead of asking, “what did you do today?”, try asking, “what was something you failed at today, and what did you learn from it?” Get rid of the shame surrounding failure, and teach your family how to learn from it!
Practice positivity: Gratitude and thankfulness can be an important part of building resilience in individuals and families. It helps us to move through difficulties and focus on the growth that comes from them. Finding opportunities in any situation to practice gratitude isn’t just holding on to a silver lining, it is actually actively changing your brain and inviting more positivity into your life. As a family, practice recognizing what you have to be grateful for, and share in that gratitude together.
Mental illness can both affect our relationships, and in turn, be altered by them. It is up to us to decide whether we allow them to push us apart, or bring us closer.
Think of someone you know that has a mental illness – maybe it’s you! Ponder how your relationships have changed because of mental health and reflect on what you can do to help them become stronger than ever.
References
Link, Bruce G., Elmer L. Struening, Sheree Neese-Todd, Sara Asmussen, and Jo C. Phelan. 2001. ‘‘The Consequences of Stigma for the Self-Esteem of People with Mental Illnesses.’’ Psychiatric Services 52:1621–26.
Marshall, A., Bell, J. M., & Moules, N. J. (2010). Beliefs, Suffering, and Healing: A Clinical Practice Model for Families Experiencing Mental Illness. Perspectives in Psychiatric Care, 46(3), 197–208. https://doi.org/10.1111/j.1744-6163.2010.00259.x
Southwick, S. M., Bonanno, G. A., Masten, A. S., Panter-Brick, C., & Yehuda, R. (2014). Resilience definitions, theory, and challenges: interdisciplinary perspectives. European journal of psychotraumatology, 5, 10.3402/ejpt.v5.25338. https://doi:10.3402/ejpt.v5.25338
Walsh, F. (2016). Applying a Family Resilience Framework in Training, Practice, and Research: Mastering the Art of the Possible. Family Process, 55(4), 616–632. https://doi.org/10.1111/famp.12260
McKay Strong is from Texas. She graduated from Brigham Young University with a Bachelor of Science in Family Life. A super experienced wife of a year, McKay works full-time at a local nonprofit and has more side hustles than she should (she still doesn’t know what she’s doing with her life). She is a proud Ravenclaw and an even more proud cat mom. McKay is passionate about self-love, body positivity, healthy sexuality, and breaking the stigma against mental illnesses. Also, Harry Potter.
What’s the first thing that comes to your mind when you hear the acronym PTSD or Post Traumatic Stress Disorder? When they hear this term, most people tend to think of veterans and soldiers. For me, that misconception changed the day my mom came home from an appointment with a therapist and told my family about her PTSD diagnosis. In that moment my perceptions about PTSD began to change. My mom was suddenly someone who had never served in the military but now had a diagnosis common to many veterans. I started to see that PTSD wasn’t limited to just the veterans, but that it is possible for anyone to end up with PTSD (Van Der Kolk, 2015).
What is PTSD?
PTSD is a mental illness caused by exposure to trauma. However, not everyone who is exposed to trauma will end up with PTSD, only about 7-8% of the population in the United States will have a PTSD diagnosis at some point in their life. Some populations such as women, military veterans, those who were/are abused, and rape and sexual assault survivors are all more likely to be diagnosed with PTSD. Other risk factors for PTSD include long-lasting trauma, early childhood trauma, holding a job that you are more likely to see traumatic events, lack of social support and having a history of mental illness in your family. Although we know of all these risk factors, medical and mental health professional don’t actually know what causes PTSD.
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What are the symptoms of PTSD?
PTSD has a variety of symptoms including the following (please note this is not a comprehensive list):
Avoidant behavior: This could include avoiding certain places, people, or objects that are or could be associated with the trauma.
Reliving the traumatic event: This includes, nightmares or flashbacks where you feel like you are back in the traumatic event and reliving it. Triggers can include sights, smells, or sounds that take you back to the event.
Negative thinking and moods: This includes feeling hopeless about the world, feeling down or depressed, forgetting pieces of the traumatic event, detachment from relationships and feeling emotionally numb
Hyperarousal sometimes described as being on edge:This includes being startled at loud noises, having a hard time sleeping, overwhelming guilt or shame, trouble concentrating, and anger or aggression
Note: PTSD can definitely be hard to understand especially when you aren’t the one directly experiencing it. I would highly recommend watching the show Lie to Me episode “React to Contact” (Season 2 Episode 14). This episode follows a veteran returning home and struggling with PTSD. It’s a great example of what PTSD is like and uses a unique form of treatment that someday may be a reality.
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Treatment for PTSD
There are a variety of treatments used to treat PTSD, however, there is no permanent cure so treatment is more to help those who have PTSD live their day to day lives with fewer symptoms. Treatment for PTSD includes some sort of trauma-focused therapy such as EMDR (Eye movement desensitization and reprocessing) or cognitive behavioral therapy along with some sort of medication, usually an antidepressant. So far these are the only forms of treatment that are research-proven, but activities such as yoga and mindfulness exercises may also be beneficial.
Relationships and PTSD
Now that I’ve talked about the more technical side of PTSD and what it is, I want to talk about the relationship side of PTSD. I have many incredible people in my life who have been diagnosed with PTSD from both military and non-military related trauma. However, I want to focus on those who I am closest to, and their PTSD has been a result of non-military related trauma.
The Parent-Child Relationship and PTSD
I’ll start first with my sweet mom. Her PTSD diagnosis came when I was a teenager and it had a large impact on my family. The first thing was that it gave her a diagnosis other than depression and anxiety (which she had been dealing with from the time before I was born). This new diagnosis meant she could start finding a treatment that would help with the memories, dreams, and flashbacks she would experience. In a lot of ways it was a huge relief because even though I didn’t understand 100% what it was, it seemed that she could now get the help that she needed.
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I do remember times where I struggled to connect with her because she was emotionally distant. This was especially true on days when she had had therapy and she was processing. Research has shown that this is actually common; a parent that has PTSD may be distant from their child, especially when they are processing a memory. I also remember having to adjust and avoid doing things that may be triggers for her. If something triggered her PTSD, I learned to leave her alone and let her come down from the trigger, another common experience among children who have parents or parental figures who have PTSD.
Marriage Relationships and PTSD
What I learned from my experience with my mom came into full force when I met and married my sweet husband. He also has PTSD, and being married to someone with PTSD has been another learning curve and experience. There are days when things are good and the PTSD symptoms are low and manageable, and there are other days that are filled with anxiety, weighted blankets, rough nights of little sleep, and minimal functioning. Each day is different and unique but it’s always worth the fight to stand next to him and help him through whatever he is dealing with that day. Some days it does take a toll on me and I have to take a break and take care of myself so that I can be a support for him, and sometimes it means I don’t get done what I want or need to because taking care of him is more important and I need to put him first.
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What You Can Do To Help
While writing this article, I asked both my mom and my husband what advice they would have for someone who is a spouse of a PTSD warrior or who knows someone who has PTSD. I’ve chosen four things that they’ve suggested to help:
Educate yourself about PTSD – Education can help a partner to understand what is going on when the person is struggling with symptoms of PTSD. It can also help them to know what to do to help the person because sometimes what we think is helpful to someone isn’t always helpful, especially when it comes to PTSD. Also be aware of where they can get help and when to get them help (Bressert, 2018).
Understand there are going to be things that are hard for the person with PTSD – Some triggers may make certain aspects of relationships difficult. The most common aspect of relationships affected by PTSD is the sexual aspect. People who have PTSD related to sexual trauma may have triggers that come from certain types of touch or may lose interest in sexual activity. This may mean sex happens less than one partner would like. If this is the case, communicate with your spouse, and be patient. Getting help from a professional can be an important resource for this particular difficulty.
Don’t take things personally – This was a huge one that my mom emphasized. Don’t take things personally. Sometimes the partner with PTSD is feeling disconnected or doesn’t want to be touched because of the trauma and so it’s best for the non-PTSD partner to not take it personally.
Be loving and patient with them – This is the biggest one for my husband. Some days the person with PTSD is struggling and they need their partner to be patient with them and let them know that they are loved. This includes not trying to fix the problem but rather be there with them while they go through it.
Option 1: If you have PTSD or know someone with PTSD talk about your experience or ask them about their experience. Talking about it helps to #endthestigma
Option 2: Watch this video (Trauma and Addiction: Crash Course Psychology #31) on YouTube to learn more about PTSD, and then share it!
Anasteece Smith is a Utah Native with dreams of becoming a Texas girl. She is the oldest of seven children and married her sweetheart in 2018 who happened to have her same last name. She recently graduated from Brigham Young University with a Bachelor of Science in Family Life. In her free time, Anasteece likes to read, paint, swim, hike, camp, hammock, and do graphic design. She is passionate about mental health, healthy sexuality, family resilience, feminism, religion, and research on shame, vulnerability, and perfectionism.
One of the most difficult things about anxiety is that it is a vicious cycle – once the worry begins, it can be difficult to get your brain to stop, particularly if you aren’t aware of what is triggering the stress. Luckily, there are quite a few simple research-proven tricks that you can do every day to help calm down your racing brain, and stop the worry cycle. And the best part is, most of them don’t need any sort of special equipment or training, and you can do them almost anywhere!
Practice mindfulness
Mindfulness is defined as an “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” (Kabat-Zinn, 1994) Because anxiety often stems from worrying about the future or the unknown, focusing on the present moment non-judgmentally by practicing mindfulness can help reduce the anxiety that you experience from day-to-day (Davis & Hayes, 2012; Evans, et. al, 2008; Hoffman, Sawyer, Witt, & Oh, 2010).
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There are several different ways that you can practice mindfulness in your life. Here are just a few for you to try:
Grounding exercises: Grounding exercises are an excellent way to help bring yourself into the present and keep your thoughts and anxiety from spinning out of control. These exercises involve honing in on one or more of the five senses to help take your focus off of the future and the unknown, and bring it back to the present. For example, if you notice yourself feeling anxious, take a few minutes to hyper-focus in on what you hear in that moment – your own breath, the rustling of your clothes, the air conditioning, someone talking in the cubicle next to you, etc. The same goes for any of the other senses. You can choose to focus on just one sense or multiple. As you practice these grounding exercises, they will help switch your brain out of panic mode, and into the present.
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Deep Breathing: Connecting to your breath is another quick and easy way to pull your mind out of anxiety and into the present moment. Breathing slowly and deeply signals to your brain to relax, and restores a sense of control and peace to your entire body. If you find yourself feeling anxious, try taking even just 3-5 deep breaths. If you need a little more, try one of these breathing exercises, or one of these options here.
P.S. There are also a lot of great phone apps that you can download that focus on helping with deep breathing!
Brushing your teeth: The art of mindfulness does not come naturally or easily to everyone, but it is something we can all practice and improve. An easy way to strengthen your own mindful awareness skills is by practicing while you perform a common everyday routine such as brushing your teeth! Move slowly and thoughtfully, and pay careful attention to the sensations. How does it feel as the bristles of the toothbrush move across your teeth, mouth, and tongue? What does the toothpaste taste like? Try to focus solely on the moment, and what you are experiencing right now. If you find your thoughts starting to wander, don’t panic! Just gently direct them back to thinking about brushing your teeth. The more you practice this, the easier it will get. You can also try this exercise with washing your hair, or eating your breakfast.
Set aside designated worry time
While it may sound counterintuitive, research has actually shown that setting aside a designated time to feel worried can reduce overall anxiety (Borkovec, Wilkinson, Folensbee, & Lerman, 1983; Mcgowan & Behar, 2013)! The idea is that setting aside time to think about your worries can help you train your brain to control how often and when you worry. This way, when you are trying to sleep, work, engage with loved ones, etc. you can calm your mind and put a stop to the anxiety cycle before it spirals out of control. Here’s how it works (adapted from Kim Pratt’s Psychology Tools: Schedule “Worry Time”):
Schedule between 15-30 minutes each day for one week as your designated “worry time”. Put it in your calendar or set an alarm to help remind you.
During your designated worry time, write down all of your worries that you can think of. Don’t feel like you have to solve them during this time. When your worry time is up, put your list away and move on with the rest of your day.
Between worry times: if you start to worry, tell yourself to let go of those thoughts until the next designated worry period. Don’t get frustrated if this is difficult at first. You may need to remind yourself over and over to let go of your worries until it’s your worry time.
At the end of the week, consider reviewing what you wrote down over the course of that week and reflect on what you see. Noticing patterns or repeat worries can help you prioritize and better address what is causing you to worry.
Repeat. Start again at the beginning of a new week! The more you practice, the better you will get at controlling when and where you worry. You can even reduce your amount of designated worry time as you improve.
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Giving voice to your emotions
Acknowledging the feelings and emotions that you are experiencing is an important way to allow them to move through you rather than hold you back as you keep them bottled up inside. One of the ways to do this is through journaling. Keeping a journal that acts as a place where you can openly and freely express your thoughts and emotions is a great way to process the worries that you are experiencing. Sometimes writing it down will be all it takes for you to feel better about a problem. Journaling can also help you keep track of things that trigger your anxiety. Understanding how your worry works can be a key to helping you learn how to manage it better!
While journaling can help you process your emotions and anxiety, it can also be really helpful to verbally acknowledge your feelings and talk with someone about what you are experiencing. Find a trusted friend or family member that you feel like you can talk to! Sometimes just saying what you are feeling can be a release, and can help you start on a path to healing. Sharing experiences also creates opportunity for empathy, for learning, and for mutual understanding. Allowing yourself to be vulnerable and open up to someone can also present opportunities for you to get the help you need to get through the tough days.
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Be aware that while friends and family are excellent resources, sometimes you need a little more guidance. A professional counselor or therapist can help you further process your anxiety, and give you more tools to help you manage it. Don’t be afraid to talk to your doctor about seeing someone who has been trained for this specific purpose (read hereto learn more about why everyone needs therapy in their life)!
Remember
It’s important to acknowledge that even if you practice all of these techniques, you may still struggle with managing your anxiety. THAT IS OKAY. Be patient with yourself. As you learn to use the resources that are available to you, you will be able to manage the difficulties that life throws at you. Take it a day at a time, and focus on the present, and always remember that you are not alone.
Pick one of these anxiety-busting tricks to try out this week, and share with us how it works for you!
Rian Nicole Gordon is from Orem, Utah, and graduated from Brigham Young University with a Bachelor of Science in Family Life and Human Development. She has been married to her best friend Mark for five years, and they have two beautiful children, one boy and one girl. Apart from her full-time job as a stay-at-home mom, she works for The Dibble Institute, which specializes in relationship education for youth.
Over the past few years, mental health is something that has been discussed more and more openly; something that I believe is incredibly important, and worthy of celebration. There is still a lot of work to be done, however, on educating the general population about various mental illnesses, and on working to get rid of the stigma that has long surrounded the topic. That is why today, I would like to give some general information about clinical depression. I hope that knowing this information will empower you to better manage your own mental and emotional health, and will also help you recognize when those around you may be in need of some extra love, care, and help.
Here are five things you need to know about depression:
1. Depression doesn’t just mean feeling sad.
Depression is a real illness that can affect people in many different ways. While feeling sad, or having a “depressed mood” is a very common symptom, depression can also cause loss of interest in activities that normally bring you pleasure, appetite changes, issues with sleep, lack of energy or sluggishness, nervous ticks or restless activity, feelings of worthlessness or guilt, trouble concentrating, and suicidal thoughts. For me personally, depression makes me feel very tired, worthless, and apathetic towards pretty much everything. It’s not something that I can just pull myself out of or “get over”.
You need to have been experiencing symptoms of depression for 2 weeks to be diagnosed.
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It’s important to acknowledge that we all experience times of sadness in our lives. The death of a loved one, losing a job, or a difficult breakup will of course bring sadness and grief. These emotions are natural, and even a healthy part of healing. However, just because we are going through a time of difficulty does not mean that we are depressed. There are a few important distinctions outlined by the American Psychiatric Association that can help us determine if we are experiencing normal grief, or if we need to seek help and treatment for depression:
“In grief, painful feelings come in waves, often intermixed with positive memories of the deceased. In major depression, mood and/or interest (pleasure) are decreased for most of two weeks.”
“In grief, self-esteem is usually maintained. In major depression, feelings of worthlessness and self-loathing are common.”
For some people, traumatic life events can bring on both grief and depression. “When grief and depression co-exist, the grief is more severe and lasts longer than grief without depression.”
Here is a quick little 3-minute survey that can help you determine whether or not you are experiencing depression.
2. Depression can affect anyone.
This instagram campaign from 2017 #faceofdepression shows that people of all ages, races, nationalities, and backgrounds can experience depression. According to the World Health Organization, 300 million people around the world have depression, and the APA estimates that one in six people will experience depression at some point during their lifetime. There has also been a recent increase in depression among adolescents. Having money or fame, getting good grades in school, or being married or in a relationship do not make you immune. If you find yourself suffering from depression, know that you are not alone and that you are in good company (if you don’t believe me, check out this WebMD slideshow of famous people with depression that includes JK Rowling, Kristen Bell, and Dwayne “The Rock” Johnson).
3. Depression can be caused by a variety of things.
While depression can be triggered by many different things, there are a few factors that can make you more likely to experience depression.
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Brain Chemistry: Chemical imbalances in the brain can cause depression.
Genetics: If someone in your family suffers from depression, you are more likely to experience it as well.
Health Problems: Depression can sometimes be a side-effect of other health problems such as thyroid issues, vitamin deficiencies, or hormone imbalances. If you are experiencing depression, it is important to get checked for these other problems so that they can be treated (this will often help with the depression symptoms).
Personality: People who struggle with low self-esteem, who are dealing with stress, or who are generally more pessimistic are more likely to experience depression.
Trauma: Abuse, neglect, and other traumatic or life-altering experiences can make you more susceptible to depression.
Sex: Women are actually more likely to experience depression than men.
4. Depression doesn’t have to win.
If you or someone you love is experiencing depression, there is hope! Depression is actually a very treatable disorder, and according to the APA, “between 80 percent and 90 percent of people with depression eventually respond well to treatment”. There are many different resources and options for dealing with depression, the most effective usually being a combination of talk therapy and medication. The first step in getting help would be to talk to your doctor. They can help recommend treatment options and refer you to other mental health resources in your area. Other important things that you can do to help beat depression are exercise, getting enough sleep, eating a healthy diet, and taking time for self-care.
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5. When in doubt, reach out!
If you are unsure whether or not the symptoms you are experiencing are actual diagnosable depression, it is always best to reach out for help. Talk with a doctor, partner, or trusted friend or family member, and let them know you are struggling. The more we get comfortable talking about depression (and other mental illnesses), the less scary or daunting it will seem, and the more people we will empower to get the help they need!
This week, share your favorite thing you learned about depression from this article on social media. Let’s spread the word and stop the stigma!
Rian Nicole Gordon is from Orem, Utah, and graduated from Brigham Young University with a Bachelor of Science in Family Life and Human Development. She has been married to her best friend Mark for five years, and they have two beautiful children, one boy and one girl. Apart from her full-time job as a stay-at-home mom, she works for The Dibble Institute, which specializes in relationship education for youth.
Set aside specific time to be outside this week. Notice how it makes you feel!
Anasteece Smith is a Utah Native with dreams of becoming a Texas girl. She is the oldest of seven children and married her sweetheart in 2018 who happened to have her same last name. She recently graduated from Brigham Young University with a Bachelor of Science in Family Life. In her free time, Anasteece likes to read, paint, swim, hike, camp, hammock, and do graphic design. She is passionate about mental health, healthy sexuality, family resilience, feminism, religion, and research on shame, vulnerability, and perfectionism.
