Content
Depression
A student’s story
My name is Jake, I am recovering from depression.
I want to share my story to get the word out that depression is real and it is happening in our universities. One in five people will experience clinical depression in their lifetime. ¹´² Everyone feels the “blues” on occasions, which is normal. But some people feel intensely sad, moody or low for long periods of time, often without reason.¹Depression is a long lasting emotional, cognitive and physical state that negatively impacts upon a person’s day to day life².
My depression started about two years ago. I was overloading myself with uni and work commitments. My girlfriend and I broke up and everything hit me like a tonne of bricks. I became so unhappy. The unhappiness was not just about uni, work or my girlfriend it was just there and it was there all the time.
One day, my brother said to me “Snap out of it man”. I looked at him and knew that this was not a thing that I could just snap out of. I felt alone and helpless. I started to steer away from social contact and hide my real feelings from the people I did see. I was falling deeper and deeper into the black hole called depression. Every morning I dreaded getting out of bed. Nothing made me happy anymore. I even felt dull and empty when I went surfing - something that I used to love doing.
I no longer wanted to go anywhere or do anything. I just wanted to stay in my room by myself. I still made myself go to the odd lecture but I didn’t go to tutes. It was really hard to keep up with the assignments. I started failing them, which made my already low self-confidence even lower. Academically, I was usually a high achieving student but I really had no interest in what I was learning anymore. My constant negative thoughts were bringing me down further.
Finally, I went to see my GP and we discussed my symptoms together. He put me on anti-depressant medication which helped to improve my moods by re–balancing the chemicals in my brain. He also referred me to a psychologist. The psychologist taught me about how to restructure my thoughts, gave me tools to use when my thoughts started to take over and helped me to understand myself better. I was helped to feel better about myself and to be less self–critical.
I am back at uni now. I go to the lectures and the tutes (well most of them). I am enjoying doing things again. I still have my “off” days and I’m not completely over my depression. I talked to my brother and my uni mates about what has been going on and they have become really supportive and understanding. I don’t feel like I’m alone anymore. I don’t want to fall back into that black hole again, but if I do, at least now I know it’s not forever, it will pass and there is always a way out.
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How to manage the symptoms of depression.
- Challenge your negative thoughts. How realistic are they really? Try to think of more helpful ways of thinking about the situation or different explanations for circumstances.²
- Go easy on yourself, you don’t have to be perfect all of the time - make allowances for mistakes and understand that everyone makes them.
- Set aside a daily "worry time" of 15 minutes when you can focus on your problems and identify solutions (you can even write them all down). After the worry time is over leave the negative things and start concentrating on positive things for the rest of the day.²
- To bring yourself back to positive thoughts you can: reminisce about a time when you were really happy, content or successful; identify three beautiful things around you and make a list of your talents and achievements. Remember, as you recover, your positive thoughts will improve along with your enjoyment for things.²
- Remember to get your zzzzz’s.¹´³
- Spend time with people who make you feel good.³
- Create a healthy support network by telling your friends and family about what is going on with you. Explain to them that you are not upset at them personally and that you are recovering from depression.²
- Exercise (even small amounts like doing housework) will release endorphins and neurotransmitters that will help you to feel positive and create a sense of achievement.
- Set goals and build positive momentum by breaking tasks down into steps with the smaller tasks first followed then by the more difficult ones. It is faster and easier to accomplish small amounts at a time. As you achieve each task, take the time to appreciate what you have done and to feel good about it. Your confidence will grow with each step that you take.¹
- Take time to relax and breathe and be mindful and positive about your life.
- Don’t be afraid to ask for help, depression is real and it is not permanent. You are not alone.
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Where to find help or read more
USC Counsellors, Student services, C Block (07) 5430 1226
Beyond Blue: The National Depression Initiative: http://www.beyondblue.org.au
DepressioNet.com.au : http://depressionet.org.au/
Black Dog Institute: http://www.blackdoginstitute.org.au/
References
¹Beyond Blue. What is Depression? [internet]. 2011 [cited 2011 Mar 26]. Available from: http://www.beyondblue.org.au
²The Australian Psychological Society ltd. Understanding and Managing Depression [internet]. 2011 [cited Mar 19]. Available from: http://www.psychology.org.au/publications/tip_sheets/depression/#s5
³Black Dog Institute. Depression Explained [internet]. 2011 [cited 2010 Apr 3]. Available from:
http://www.blackdoginstitute.org.au/
4. University of Cambridge, University Counseling Service. Depression [internet]. 2011 [cited 2011 Mar 19]. Available from: http://www.counselling.cam.ac.uk/selfhelp/leaflets/depression
This article is compiled by Heidi Nash, in partnership between Student Services Health and PUB 352 Public Health Project for the USC Health and Wellbeing Project.