1. 4 0 S E P / O C T 2 0 1 5 I S S U E 3 5
PSYCHOLOGY
Down in the dumps
or depressed?
Sooner or later, everyone gets the blues.
Feeling sadness, loneliness or grief when you
go through a difficult life experience
is part of being human

2. Depression is a common problem for people
across the world. About one in 10 South Africans suffers
from depression – although only about a quarter ever seek
or receive treatment. Sooner or later, everyone gets the
blues. Feeling sadness, loneliness or grief when you go
through a difficult life experience is part of being human.
Most of the time, you can function normally and you
feel that you will get through it. But if feelings of sadness,
hopelessness and isolation persist or if they start to interfere
with your sleep, relationships, work and recreation, it may
be something more than just a down day. “Feeling constant
fatigue or worthlessness, or experiencing weight changes
along with your sadness can be signs of depression,” says
psychologist Dr Colinda Linde.
There are some things to be aware of when you are
feeling blue – warning signs that this may be more than
feeling down for a day or two.
Depression checklist
Your thinking patterns
If you are thinking more negatively than usual, you may
just be having a rough day. But also take a look at how your
thoughts are affecting your decisions and your view of the
world and the people in your life beyond that day. Negative
thoughts can lead to trouble-making decisions, confusion
or forgetfulness. Just a day or two of this doesn’t mean that
you have depression. But if these patterns continue or if
your thoughts turn suicidal, seek help right away.
Your feelings
You can feel sad or negative without having depression.
Be honest with yourself. “Are you feeling mildly sad or let
down, or are you feeling hopeless and helpless? If you are
feeling overwhelmed with emotion and have a negative or
sad mood that others can sense, it’s time to seek help,” says
Dr Linde. If someone notices that you are down, that doesn’t
automatically mean you have depression. But someone
seeing emotional fluctuations and behaviour changes for
several weeks may indicate depression.
Your behaviour
Sleep disturbances and appetite changes are hallmarks of
depression. A night or two of disrupted sleep or eating isn’t
necessarily a big deal. But if this continues and makes life
even more difficult than it already is, you may need to talk to
someone about what’s going on.
If you’re not sure whether there is a problem or not, try
doing something that will change your mood, like going for
a walk or talking to a friend. “Do something that you think
will likely help you break your negative mood and thinking
patterns. Sometimes, just getting distracted and out of your
own head can change the course of your day,” says Cassey
Chambers from the South African Depression and Anxiety
Group (SADAG).
Chances are that you have probably done these things at
one time or another. If it works, you’re probably just having
a rough day (or week) but you’ll bounce back and be your
usual self. If, however, you find that these things don’t work
and you continue to feel these symptoms for two weeks or
longer, you may be heading into a depressive episode.
Still not sure?
It may not always be easy to tell the difference between
a run-of-the-mill bad mood and depression. According to
the National Institute of Mental Health, people who are
depressed have symptoms that interfere with their work,
daily activities or social life.
If you have five or more of the following symptoms for
most of the day, nearly every day, for at least two weeks, and
We all have days when we want to hide under the covers and wish the world
would leave us alone. But when a bad day turns into a bad month, it’s time
to take a closer look at your mood
By Janine Shamos
HEALTH INTELLIGENCE | 41

3. References available on request
4 2 S E P / O C T 2 0 1 5 I S S U E 3 5
PSYCHOLOGY
the symptoms are severe enough to interfere with your daily
activities, you may have depression:
• Depressed mood, sadness or an “empty” feeling, or
appearing sad or tearful to others.
• Loss of interest or pleasure in activities you once enjoyed.
• Significant weight loss when not dieting, or significant
weight gain (for example, more than 5% of your body
weight in a month).
• Inability to sleep or excessive sleeping.
• Restlessness or irritation (irritable mood may be a
symptom in children or adolescents too), or feelings
of “dragging”.
• Fatigue or loss of energy.
• Feeling worthless, or excessively or inappropriately guilty.
• Difficulty thinking or concentrating, or indecisiveness.
• Recurrent thoughts of death or suicide without a specific
plan, or a suicide attempt or specific plan for committing
suicide.
Don’t let your negative thoughts and feelings consume
you – talk about how you’re feeling, and if life has got you
down or overwhelmed, know that there’s help. SADAG runs
a telephonic counselling centre (open seven
days a week from 8am to 8pm) for anyone
needing advice or a referral to a mental
health expert or support group. If, at any
point, you have thoughts or feelings that
truly disturb you or you feel out of control,
don’t wait. Call your doctor or
SADAG immediately. HI
10 ways to turn around a bad day
• Listen to a favourite song and
sing along.
• Watch a funny YouTube video.
• Phone a close friend.
• Pet an animal.
• Give and get a hug.
• Practise deep breathing.
• Write about what’s bothering you
and then write something you are
grateful for.
• Do some exercise – just get up
and move.
• Sign out of Facebook.
• Walk barefoot on the grass.
Janine Shamos is a senior counsellor and educator
at The South African Depression and Anxiety Group (SADAG).
For more information on how to deal with depression, anxiety
and trauma, call SADAG on 0800 21 22 23 or visit Sadag.org