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Depression
A Wellness Education Centre Info Kit
CONTENTS
WHAT IS DEPRESSION?
o HOW LONG DOES DEPRESSION LAST?
o DOES DEPRESSIVE ILLNESS FOLLOW A PATTERN?
o WHO GETS DEPRESSION AND WHAT CAUSES IT?
o PERSONAL DESCRIPTIONS OF DEPRESSION FROM SUFFERERS
WHAT CAN BE DONE ABOUT DEPRESSION?
o WHAT CAN FRIENDS AND FAMILY DO?
SIGNS AND SYMPTOMS OF DEPRESSION
o A DEPRESSION CHECKLIST
SEASONAL AFFECTIVE DISORDER (S.A.D.)
BIPOLAR DISORDER
SUICIDE
o RISK FACTORS AND WARNING SIGNS
o EFFECT OF SUICIDE ON FELLOW STUDENTS
o HOW TO HELP SOMEONE AFFECTED BY SUICIDE
o WHO TO CONTACT FOR HELP
YOU ARE NOT ALONE: FAMOUS PEOPLE WITH DEPRESSIVE DISORDERS
RESOURCES
What is Depression?
Depression affects both the mind and the body. Once in a while,
everyone feels sad or becomes discouraged, but usually these
mood changes are temporary. However, when a depressed mood
begins to be ongoing and interferes with everyday living, it can
be the sign of serious depression.
Depression is:
 A serious illness that, left untreated, will continue to affect a person’s o
Appetite
o Sleep
o Interest and pleasure in life
o Mood (irritability, sadness, anxiety)
o Sex life
o Productivity at work or school
 Either episodic (occurring once or every so often) or chronic (lasting months or years at
a time)
 No one’s fault - depressive disorders are diseases like any other, and must be treated as
such.
Depression is not:
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Something someone can just “get over”
Anyone’s fault – this cannot be stressed enough.
In seniors: senility, stroke, or part of the natural aging process
In children: a behavioural problem
Anything other than a real disease much like physical diseases
How long does depression last?
Not everyone experiences clinical depression the same. Severity, frequency and
duration depend on the individual, lasting weeks to months. Depression can end
naturally, however treatment can help speed up the process. It is important to
remember that depression rarely becomes permanent.
Does depressive illness follow a pattern?
Unfortunately, once a person has had a clinical depression, he/she is more likely to
suffer from depression again. For example, some people experience seasonal cycles
of depression, particularly in winter. This is called Seasonal Affective Disorder (SAD).
Source: http://www.cmha.ca/bins/content_page.asp?cid=3-86-87
Who gets depression and what causes it?
Depression is thought to be caused by a biochemical
imbalance in a person’s brain, causing the brain to send
“depressed” signals even when the person has reason
to feel content.
Depression is a common problem and can strike at any
age. There is no single cause of depression.
Sometimes, stressful and discouraging situations
overwhelm us on a continual basis and have the
potential to contribute to serious depression. The
onset of depression may be attributed to some of the
following factors:
 Life changes, such as transition from high school to university o
Death or illness of someone close
 Difficulties with one’s job, finances, or personal relationships o
Unexpressed emotional burdens
 Poor self-esteem
 Genetic predisposition (family history of depression)
 Physical stress of surgery
 Physical illness or side-effects of medication
Depression knows no economic, geographic, social, or cultural boundaries. It affects
men, women, and children of all ages.
 However, depression affects women more than twice as much as
men.
 Statistics indicate that 1 in 4 women and 1 in 10 men can expect to
develop depression at some point in their life.
Depression has a genetic and hereditary link; that is, someone who has relatives
with depression may be at higher risk of having depression themselves.
Personal descriptions of depression
From Toronto Star Newspaper Special June 11-June 13 2003
o “Molasses on the mind – a total lack of energy.”
o “Numb… dead inside.”
o Everything seemed enveloped in a black cloud. I even saw
colours differently.”
o “It was like someone had put a ton of bricks on my chest and it was
pressing down, going right through me. All I wanted to do was
disappear.”
o “When I was low, I’d have trouble functioning – just black, horrible,
horrible black moods. You feel like you can’t do anything. Nothing
works, nothing is right.”
What can be done about depression?
Knowledge is key for a person seeking treatment for
depression. Depression is often stated as one of the
most common and most treatable mental health
problems. However, each person’s experience of
depression is different and may require different
methods of treatment.
Many people who are seriously depressed wait too
long to seek treatment or they may not seek
treatment at all. They may not realize that they have
a treatable illness, or they may be concerned about
getting help because of the negative attitudes held
by society towards this type of illness.
It is important to understand that depression is not something that someone should
feel guilty about. Depression is not always something that can be controlled.
There are things that a person can do to help him/herself or a loved one recover from
depression. Some approaches that may be helpful include:
 Counseling or therapy
 Exercise
 Acupuncture
 Meditation
 Maintaining good nutrition
 Support from people who are understanding
 Medication
What can friends and family do?
It can be difficult to be with and to help someone who is
seriously depressed. Some people who are depressed keep to
themselves, while others may not want to be alone. They may
react strongly to the things you say or do. It is important that
you let them know that it is okay to talk about their feelings
and thoughts. Listen and offer support rather than trying to
contradict them or talk them out of it. Let them know you care.
Support them as they try to determine the type of
help/support the need or are willing to pursue (e.g., calling
their family doctor or a mental health professional, looking
into local self-help groups and attend a meeting with them).
Try to be patient and non-judgmental. Most of all don't do it
alone - get other people to provide help and support too.
Signs and Symptoms of Depression
Symptoms according to the DSM-IV (Diagnostic and Statistical Manual IV*)
1. Depressed mood most of the day, nearly every day.
2. Markedly diminished interest or pleasure in all, or almost all, activities most of the
day, nearly every day
3. Significant weight loss when not dieting or weight gain or decrease or increase
in appetite nearly every day
4. Insomnia* or hypersomnia* nearly every day
5. Psychomotor agitation* or retardation* nearly every day (observable by others,
not merely subjective feelings of restlessness or being slowed down)
6. Fatigue or loss of energy nearly every day
7. Feelings of worthlessness or excessive or inappropriate guilt nearly every day (not
merely self-reproach or guilt about being sick)
8. Diminished ability to think or concentrate, or indecisiveness, nearly every day
9. Recurrent thoughts of death (not just fear of dying), recurrent suicidal ideation*
without a specific plan, or a suicide attempt or a specific plan for committing suicide
A checklist for depression
o Have you lost interest in your favourite hobbies and sports?
o Do you feel sad, or start crying, often for no reason at all?
o Have you lost enjoyment in spending time with family and friends?
o Have you lost your appetite or been overeating?
o Is it hard to get to sleep and your sleep is restless and broken OR are
you feeling so tired you want to sleep all the time?
o Have you lost interest in sex when you were previously interested?
o Are you thinking a lot about death, suicide, or hurting yourself?
o Do you feel worthless, guilty, or like you are a burden to others?
o Do you have trouble concentrating or making decisions?
* What do all these technical words mean?
What is the DSM-IV? A manual used by psychiatrists to diagnose mental illness.
Insomnia is getting too little sleep; hypersomnia is sleeping excessively
Psychomotor agitation: restlessness, pacing, tapping fingers or feet, abruptly
starting and stopping tasks, meaninglessly moving objects around, and more.
Psychomotor retardation: real physical difficulty performing activities that normally
would require little thought or effort, such as walking upstairs, simply getting out of
bed, clearing dishes from the table, doing laundry.
Suicidal ideation: thoughts of taking one’s life
If these feelings describe you, and have been persistent for two weeks or more,
you may have depression. Please call a support centre or a doctor for help.
There’s hope, there’s help, and there’s effective treatment.
Seasonal Affective Disorder (S.A.D.)
Source: http://www.cmha.ca/bins/content_page.asp?cid=3-86-93
Fall and winter are the SAD seasons. Winter is filled with gray skies
and cold rain and snow. The SAD season births its symptoms
around the time when we set our clocks to “fall back” an hour for
Daylight Savings Time. This change in time results in our shorter
daylight hours appearing even shorter. As a result, many people
experience the symptoms of clinical depression during the winter
months.
A mild form of SAD, often referred to as the “winter blues," causes discomfort, but is not
incapacitating. However, the term “winter blues” can be misleading; some people have
a rarer form of SAD which is summer depression. This condition usually begins in late
spring or early summer.
What are the Symptoms?
SAD can be difficult to diagnose, since many of the symptoms are similar to those of
other types of depression or bipolar disorder. Generally, symptoms that recur for at
least 2 consecutive winters, without any other explanation for the changes in mood
and behaviour, indicate the presence of SAD. They may include:
o
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change in appetite, in particular a craving for sweet or starchy foods
weight gain
decreased energy
fatigue
tendency to oversleep without feeling refreshed
difficulty getting out of bed
difficulty concentrating
irritability
avoidance of social situations
feelings of anxiety and despair
The symptoms of SAD generally disappear when spring arrives. For some people, this
happens suddenly with a short time of heightened activity. For others, the effects of
SAD gradually dissipate.
Symptoms of summer depression may include poor appetite, weight loss, and
trouble sleeping.
If you feel depressed for long periods during autumn and winter, if your sleep and
appetite patterns change dramatically, or if you find yourself thinking about suicide,
you should seek professional help - for example, from your family doctor.
What Causes SAD?
As yet, there is no confirmed cause of SAD. However, SAD is thought to be related to
seasonal variations in light. A “biological internal clock” in the brain regulates our
circadian (daily) rhythms. The relatively recent introduction of electricity has relieved
us of the need to be active mostly in the daylight hours, but our biological clocks may
still be telling our bodies to sleep as the days shorten. This puts us out of step with our
daily schedules, which no longer change according to the seasons. Other research
shows that neurotransmitters, chemical messengers in the brain that help regulate
sleep, mood, and appetite, may be disturbed in SAD.
Who is at Risk of SAD?
o Research in Ontario suggests that between 2% and 3% of the population may
have SAD. Another 15% have a less severe experience described as the
“winter blues".
o SAD tends to begin in people over the age of 20. The risk of SAD decreases with
age. The condition is more common in women than in men.
o Recent studies suggest that SAD is more common in northern countries, where
the winter day is shorter. Deprivation from natural sources of light is also of
particular concern for shift workers and urban dwellers.
How is SAD Treated?
There is effective treatment for SAD. Even people with severe symptoms can get
rapid relief once they begin treatment.
o Spend more time in the light. People with mild symptoms can benefit from
spending more time outdoors during the day and by arranging their
environments so that they receive maximum sunlight. Keep curtains open during
the day, move furniture so that you sit near a window, and add more lamplight
to your room!
o Exercise. Exercise relieves stress, builds energy and increases your mental and
physical well-being. If you exercise indoors, position yourself near a window.
Make a habit of taking a daily noon-hour walk.
o Eat less refined sugar and flour. People with SAD often crave high-sugar
foods. Work at resisting the carbohydrate and sleep cravings that come
with SAD.
o Go on vacation. A winter vacation in a sunny destination can also
temporarily relieve SAD symptoms, although symptoms usually recur after
returning home.
o Light therapy. Many people with SAD respond well to exposure to bright,
artificial light. "Light therapy" involves sitting beside a special light box for
several minutes per day. Consult your doctor before beginning light therapy.
o Medication and counseling. For people who are more severely affected by SAD,
antidepressant medications are safe and effective in relieving symptoms.
Counseling and therapy, especially short-term treatments such as cognitivebehavioural therapy, may also be helpful.
SAD Symptoms
1. Change in Sleep Patterns
o oversleeping but not refreshed
o
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cannot or reluctantly get out of bed
require afternoon naps
2. Depression
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feelings of despair, misery, guilt, anxiety, hopelessness, etc.
normal tasks become frustratingly difficult
withdrawal from friends and family
avoiding company
crankiness or irritability
lack of feeling/emotion
constant state of sadness
3. Lethargy
o decreased energy
o everything an effort
o decreased productivity
4. Physical Ailments
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o
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joint pain
stomach problems
lowered resistance to infection
weight gain
premenstrual syndrome (worsens or only occurs in winter)
5. Behavioural Problems
o
o
o
o
appetite changes (usually increased appetite)
carbohydrate craving
loss of interest in sex
difficulty concentrating o
not accomplishing tasks
SAD Treatments
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Low fat diet, without too much protein
Daily vitamin with magnesium, B complex, and
minerals
Elimination of caffeine
Reduce Stress
Elimination of refined sugars and flours o
Walking or aerobic exercise
Saint John's Wort
Mustard Flower Essences o
Herbal remedies
Thirty minutes each day in the fresh air (in the
sunlight if the weather permits, don't forget
sunscreen!)
Light therapy (Light, whether it is natural or
artificial is essential in your life)
Bipolar Disorder
From: The National Institute of Mental Health: http://www.nimh.nih.gov/health/publications/bipolardisorder/complete-index.shtml
People with bipolar disorder, or manic depressive
disorder, experience alternating mood swings,
from emotional highs (mania) to lows
(depression). These mood swings are not
necessarily related to events in the person’s life,
and are not caused by recreational drug use. The
condition can range from mild to severe.
Bipolar disorder affects approximately 1% of the
population; it typically starts in late adolescence
or early adulthood and affects men and women
equally.
It is not known what causes bipolar disorder.
Research suggests that people with the condition have a genetic disposition. It tends
to run in families. Drug abuse and stressful or traumatic events may exacerbate to or
trigger episodes.
Symptoms of a manic phase include:
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Feelings of euphoria, extreme optimism, exaggerated selfesteem
Rapid speech, racing thoughts
Decreased need for sleep
Extreme irritability
Impulsive and potentially reckless behaviour
Symptoms of the depression phase are the same as in major depression.
Depression and bipolar disorder are treatable. Learning to recognize the signs and
triggers enables people to work with their doctors, other health professionals,
family and friends to prevent recurrences from becoming severe.
Bipolar disorder is mainly treated with medication and psychotherapy. Medication
helps to stabilize moods, while therapy helps people detect patterns and triggers and
develop strategies for managing stress. Occasionally, electroconvulsive therapy, or ECT,
is used.
The majority of depressed people respond to treatment and nearly all who seek
treatment will get some relief from their symptoms. Both medication and some forms
of counselling or psychotherapy have been demonstrated to be effective.
Suicide
Who is at the highest risk?
o
o
o
o
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Those with past or current psychiatric disorders
of any nature, including major depression,
bipolar disorder, conduct disorders or
alcohol/drug abuse problems
Those with a family history of a psychiatric disorder
Those who have experienced previous losses of people important to them
Those with personal experience with suicide, e.g. having had someone close to
them commit suicide
Those who have previously attempted suicide
Possible warning signs indicating at-risk individuals
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Lack of motivation and interest in school or work
Extreme weight gain or loss, change of appetite
Aggressiveness and violent behaviour
Anxious behaviour, fretfulness, worrying about seemingly minor occurrences
Increased use and abuse of drugs and alcohol
Manic symptoms – excessive energy, grandiose thoughts or inflated selfesteem, high heart rate and irregular breathing, etc.
Sleep difficulties – either insomnia or oversleeping (anything that is a change
from the person’s usual pattern)
Extreme irritability
Unpredictable mood changes
Inability to keep up with personal care and hygiene
Loss of interest in previously enjoyed activities, friendships, and socializing
Bodily complaints – stomach upset, headaches, etc.
Hopelessness, talk of giving up
Feelings of guilt
Inability to concentrate and make decisions
Serious signs to watch for
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Taking unusual and excessive risks (driving recklessly, unsafe sex)
Preoccupation with death, dying, or suicide (includes joking about death or
suicide, creative writing, poetry, artwork)
A sudden elated mood following a time of depression
Talking about committing suicide
Making a plan for suicide
Giving away valued possessions
Writing a will or farewell letters
Comments along the lines of: “Nothing ever goes right for me.” “Nothing
matters anyway.” “I hate life.” “I can’t take it anymore.” “Everyone would be
better off without me.”
Effect of Suicide on
Fellow Students
Students do undoubtedly experience a great tragedy with the suicide of a fellow
student. The psychological ramifications of a suicide on the surviving peers have far
reaching implications, and the grieving process is quite different from other types of
deaths.
Students do not need to know the victim to be adversely affected by a suicide.
Oftentimes, students who are already dealing with psychological issues, or have
personal experience with suicide, will suffer adverse consequences upon the suicide of a
peer. The effects of a suicide on surviving peers may last for many months regardless if
they knew the victim or not. Just because a significant amount of time has passed,
students will not necessarily be “over it”.
Psychological consequences may take some time to develop. There is a very real
possibility of contagion effects (imitative suicide), which may be more likely to occur in
those that do not know the victim. Those who are close to the victim, see the effects
that the suicide has on the friends and loved ones, and thus are less likely to commit
suicide themselves. The danger for contagion effects lies in those who already are
experiencing suicidal ideation, and something like this may give them the “push” to
commit suicide themselves.
It is important that your students are aware that there are others who are feeling
the same way as they are. Postvention is not just needed in the days following the
suicide; it is needed for a significant time after.
Taken from Senior Residence Assistant Deanna Bowen’s
letter to Residence Assistants
How you can help someone affected by a suicide
o
o
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Talk to the person (and listen!), even if they appear to be fine; covering up the
tragedy won’t help them.
Remember that talking about the suicide is necessary and helpful.
If you cannot answer the person’s questions, provide resources for them or direct them
to someone else who can: for example a counselor, clergy member, or another trusted
individual, or even one of the resources provided at the end of this info kit.
1
Let them know that :
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All of their feelings are normal, and it doesn’t mean that they’re crazy – they
are in morning.
The choice to commit suicide was the person’s own; it’s okay to be angry.
It’s important to take one day at a time.
If they are uncomfortable talking to you, they should find someone who is a
good listener who they trust.
Crying is okay.
It’s important to get all of their questions and feelings out in the open.
They should put off major decisions until they are feeling better.
They should expect setbacks.
Suicidal thoughts of their own are common, but they don’t need act on them.
If they feel unable to cope, they should get professional help!
Take care of yourself! We are not super-humans,
and we need to evaluate how we are doing, too.
1
Mauk GW, Weber C (1991). Peer Survivors of Adolescent Suicide: Perspectives on Grieving and
Postvention. Journal of Adolescent Research. 6: 113-131.
Feeling Down? Depressed?
Suicidal?
Don’t be afraid to take
action and ask for help.
Who you can call/see immediately:
Call 911
Campus Police: 519-824-4120 ext. 2000
rd
Counselling Services: 3 floor UC, 519-824-4120 ext. 53244
Student Support Network:
Drop-in Centre open 12pm – 10pm, Mon-Fri Located at
Raithby House
Here 24/7: 1-844-437-3247
A MESSAGE FROM
The Wellness Education Centre
https://www.uoguelph.ca/studenthealthservices/wellness
nd
2 floor, J.T. Powell Building (above Student Health Services)
519.824.4120 ext. 53327 · [email protected]
Open 8.30 am – 4.30 pm Monday to Friday all semesters
If you have depression, you are not
alone!
Depression knows no economic,
geographic, social, or cultural boundaries.
It affects men, women, and children
of all ages.
Famous People with Depressive Disorders
These prolific and successful writers, composers, musicians, poets, political figures
and entertainers all experienced depression or bipolar disorder (formerly known as
manic depression).
Hans Christian Andersen, Roseanne
Arnold, Honore de Balzac, James
Barrie, Irving Berlin, Anton Bruckner,
Robert Burns, Lord Byron, Jim Carrey,
Dick Cavett, Eric Clapton, Noel Coward,
Hart Crane, Richard Dadd, Charles
Dickens, Emily Dickinson, Patty Duke,
T.S. Eliot, William Faulkner, F. Scott
Fitzgerald, Stephen Foster, Connie
Francis, Peter Gabriel, Vincent Van
Gogh, Oliver Goldsmith, Charles Haley, George Frederic Handel, Ernest Hemingway, Jimi
Hendrix, Herman Hesse, Gerard Manley Hopkins, Victor Hugo, Samuel Johnson, John
Keats, Edward Lear, Vivien Leigh, Abraham Lincoln, Jame Russell, Kristy McNichol,,
Michelangelo, Edvard Munch, Edna St. Vincent Millay, Charles Mingus, Modest
Mussorgsky, Georgia O’Keeffe, Eugene O'Neill, Abigail Padgett, Edgar Allen Poe,
Cole Porter, Charley Pride, Sergey Rachmaninoff, Giocchino Rossini, Robert Schumann,
Anne Sexton, Robert Louis Stevenson, William Styron, James Taylor, Peter Tchaikovsky,
Tennyson, Mark Twain, Walt Whitman, Robin Williams, Tennessee Williams, Virginia
Woolf, and more.
Resources
Help lines
o
Here 24/7: 1-844-437-3247
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Good2Talk: 1-866-925-5454
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OUTline: 519-836-4550
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Guelph-Wellington Women in Crisis: 1-800-265-7233
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Community Torchlight Crisis Line: 1-877-822-0140
On Campus Resources
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Student Health Services – J.T. Powell Building
Hours (Mon-Fri): 8:30-4:00
Tel: 519-824-4120 ext. 52131
o
The Wellness Education Centre – 2nd floor of J.T. Powell Building
Hours (Mon-Fri): 8:30am-4:30pm
Tel: 519-824-4120 ext. 53327
Email: [email protected]
o
Counselling Services – 3rd floor of University Centre
Hours (Mon-Fri): 8:15am-4:15pm Drop in hours: 12:30pm-3:30pm
Tel: 519-824-4120 ext. 53244
Email: [email protected]
o
Student Support Network – Raithby House
Hours: 12:00pm-10:00pm
Websites:
Mental Health Service Information Ontario:
For Mental Health Services in your area - http://www.mentalhealthhelpline.ca/
Mood Disorders Society of Canada: www.MoodDisordersCanada.ca
CANMAT Canadian Network for Mood and Anxiety Treatments: http://www.canmat.org/
National Institute of Mental Health: http://www.nimh.nih.gov/index.shtml
Canadian Mental Health Association: http://ontario.cmha.ca/, http://www.cmha.ca/
Health Canada Mental Health Site: http://www.hc-sc.gc.ca/hl-vs/mental/index-eng.php
Centre for Addiction and Mental Health: http://www.camh.ca/en/hospital/Pages/home.aspx
En Français: http://www.ampq.org/, http://www.ataq.org/ , http://www.revivre.org/