Minding Your Mental Health

/ Author:  / Reviewed by: Joseph V. Madia, MD

(RxWiki News) Even after she left her alcoholic, abusive husband behind, Patrice, a nurse in Florida, couldn't summon the energy to keep her house straight yet couldn't sleep.

Gaia, a children's book author in Oregon, found herself crying uncontrollably and couldn't focus. She felt hopeless and didn't know why.

Insomnia and oversleeping, slowed speech, hopelessness, frequent crying and lack of focus are all symptoms of depression. Overeating or lack of appetite; suicidal thoughts; loss of interest or pleasure in activities and relationships that usually bring joy; anxiety and difficulty feeling pleasure or sustaining positive emotions can occur as well.

These symptoms can also be associated with the occasional, temporary bout of sadness. So how can you distinguish depression from sadness--and when does it require professional help?

"We all experience ups and downs in life, but that passes," says John W. Williams, M.D., a professor of medicine and psychiatry at Duke University.

However, he notes, three important criteria define depression:

  • It must last at least two weeks
  • It must include symptoms of feeling low or pleasureless
  • Its symptoms must interfere with the ability to work and live

However, before you seek help, know that "it doesn't have to get to the point of wondering, 'Am I clinically depressed?'" says Catherine Monk, assistant professor of clinical psychology in psychiatry at Columbia University.

Some people fear being stigmatized for seeking mental health care, almost as if they've done something wrong or are defective in some way. But the brain, just like other parts of our bodies, isn't exempt from illness. In fact, about 17 percent of people in the U.S. experience at least one episode of major depression.

Patrice, who suffered depression following her divorce, resisted seeking help. "In hindsight I realized that my real strength showed through when I did admit I needed to get help," she says. "You have to let your ego suffer the bruise."

Therapist, General Practitioner or Psychiatrist?

Figuring out where to find help can be daunting. "A lot of it depends on where you feel most comfortable," Williams says. "If you've got good relationship with a primary care physician that you have confidence in, that's where I would I start."

Primary care physicians (PCPs) can usually rule out physical causes for the problem and prescribe medications for treating depression. Your PCP may be able to refer you to a good therapist. Some PCPs even work with therapists and psychiatrists to integrate treatment of mind and body, an approach that can improve results.

Severe depression often requires the care of a specialist. If your symptoms of depression have lasted for years or you've had previous episodes, starting with a psychiatrist makes sense.

Talk Versus Meds--Or Both?

Research shows medication and certain talk therapies are about equally effective; combining them in a treatment plan is better for some, but not all, people. When depression is persistent or recurrent, combining therapy and medication may be preferable.

Ethan Gorenstein, associate clinical professor of behavioral medicine at Columbia University, notes that about 60 percent of depression patients recover with either option, compared with 80 percent using the combination. Given that statistic, Gorenstein says your own preference is what matters: Start with the approach you prefer. "And if a fair trial of either one alone doesn't yield sufficient improvement, you should consider adding the other."

Finding the Right Care

If you opt for psychotherapy, the two types most supported by research are cognitive behavioral therapy (CBT) and interpersonal therapy. CBT works to change misleading thoughts and perceptions that can drive depression. For example, people dealing with depression often think if anything goes wrong, everything will collapse. CBT helps them focus instead on what's actually happening.

CBT is more widely available than interpersonal therapy, which focuses on a person's relationships. It can sometimes be hard to find therapists who use either of these techniques in the way studies examining the techniques found effective.

"There are two clear indicators that someone is practicing CBT," Gorenstein says. "The first is that they are focused on the present and finding thinking and behavioral strategies for coping. What they won't be concerned with is identifying the cause. If someone is focusing on what led you to be this way as opposed to how you can change, that's an indication that you are not getting CBT."

Second, CBT doesn't spotlight your relationship with the therapist, Gorenstein notes.

Beyond technique, numerous studies have found what matters most to recovery is whether the patient feels connected to the therapist. "The research is pretty strong that about five times as much therapeutic value comes from the quality of the relationship than from any evidence-based practice," says Eric Goplerud, professor of health policy at George Washington University. "It's important to look for evidence-based practices, but if you don't feel like this is a person you can work with, you ought not go there."

Feeling Good Again

"You aren't aiming for being less miserable. It's about being comfortable about being able to experience the good and the bad of life," Goplerud says.

Both Patrice and Gaia sought and received effective treatment. Both women were prescribed antidepressants and recovered so that they no longer need the medications.

"Now I have joy," says Patrice. "It's not forced, it's not faked." She adds, "I'm so grateful that I took that step, and I would do it again in a heartbeat, but I don't think I would wait as long and get to depth I was in before."

Gaia used both therapy and an antidepressant for a few years. "I can still dip down," she says, "But I can get out of it myself a lot quicker and I don't just stay there."

"Don't be ashamed to get help or feel bad," encourages Gaia. "Own it and do it."

Reviewed by: 
Review Date: 
September 16, 2010
Last Updated:
February 16, 2011