Getting Up from Feeling Down

(While the following article focuses on commuters, its ideas are useful for all.)

The blues ... the doldrums ... in a funk ... the blahs ... feeling down. These are all phrases used to describe one of the most common of psychological problems-depression. It seems particularly appropriate to discuss depression now as winter is approaching and the work of the semester is piling high and deep. In the face of these harsh realities, how can anyone avoid feeling down in the next few months? Probably no one can; however, you can take some steps to prevent yourself from sinking too low.

Depression, in this discussion, can be distinguished from more common mood changes by three criteria:

1. It's more intense.
2. It lasts longer.
3. It interferes with day-to-day functioning and prevents you from being as effective as you'd like to be.

Depression is usually characterized by any number of the following symptoms: feelings of sadness or hopelessness; pessimism; low activity levels; motivational difficulties; problems in relating to others, such as dissatisfaction in relationships, social anxiety, or loneliness; guilt; feeling overwhelmed or out of control; physical problems such as fatigue, sleep disturbances, appetite irregularities, and other physical complaints.

The lifestyles and schedules of commuter students can present unique difficulties that may trigger or aggravate depression. In particular, commuting can cause students to become separated and isolated from on-campus activities, intensifying the feelings of alienation and loneliness that can accompany depression. The commuting schedule itself and the pressures that result increase stress and strain, which can wear a person down and make them more vulnerable to depression. In addition, time constraints often prevent commuter students from scheduling activities that can alleviate or prevent depression.

Since depression can prevent you from being effective in your work and personal life, and because it is not a pleasant state to be in, it is helpful to learn ways to manage depression and to prevent more serious problems from developing. You might not be able to control the weather or the amount of work you must complete before the end of the semester, but you can change your behavior, which in turn will have an impact on your mood. It is important to remember that being depressed is not abnormal or crazy. It is a common problem, but you can take some control over how you feel by using some of the strategies listed below:

1. Learn some ways to relax and incorporate them into your daily routine. Even if too much stress and tension aren't the cause of your depression (although they very well might be), they certainly aggravate it.
2. Identify things that are pleasant for you and plan them into your schedule. Research suggests that depressed people have a lack of pleasurable events in their lives and that they actually avoid things that give them pleasure.
3. Increase your activity level. Unfortunately, depressed individuals don't have much energy for exercise, so they tend to remain inactive. Low activity level serves to increase depressed feelings, which then inhibit activity further. To break this cycle, schedule daily exercise that is appropriate for your lifestyle and conditioning level.
4. Identify self-ctitical thoughts and switch to self-rewarding thinking. In other words, get off your back. It is easy to make yourself depressed by being overly harsh and critical.
5. Analyze your social behavior. Many depressed people are lonely and isolated. By learning new social skills and assertive communication, you can often get needed support and stimulation.

Even though depression is common and there are many self-help strategies available to you, you need to take care. If your depressed feelings persist over an extended period of time, if they become very intense and accompanied by suicidal feelings, or if they continue to hamper effective performance and productivity, you should get some outside help. Counselors and a variety of services are available at the following locations:

• Counseling Center, 4th Floor of Susquehanna Hall, 301-314-7651
  
• Mental Health Service, University Health Center, 301-314-8106
  
• HELP Center (Hotline), 301-314-HELP
  
• Memorial Chapel, 301-405-8428

The author, Kathy Zamostny, is a staff psychologist at the University Counseling Center.