What is depression? 

Depression is characterized by weeks of feeling sad, grumpy, low-energy, discouraged, and disinterested in things that you used to enjoy. Depression can also involve self-loathing and irritability.  

When you’re depressed, you might have insomnia, or you might want to sleep all the time. You might crave sugar and carbohydrates, or you might lose your appetite.  

Sometimes people want to isolate themselves when they are depressed. They might feel lethargic, or like their mind is working slower. Taking care of daily life responsibilities can become difficult during periods of depression. Physical issues like headaches, stomachache, or back pain are also common in people with depression. 

In extreme cases, depression can lead to self-harm or suicidal ideation. If you are thinking of suicide or self-harm, get emergency help. If you are a patient at Pesach Tikvah, call Pesach Tikvah’s 24-hour emergency help line at (718) 875-6900. If you are not a patient at Pesach Tikvah, go to your nearest emergency room. 

It’s important to remember that depression doesn’t have to last forever. It can be effectively treated with therapy, medication, and lifestyle changes. You can get relief from depression! 

Therapy for Depression 

Therapy is a crucial part of overcoming depression. Your therapist can help you to change patterns of thought that are feeding your depression. He or she can help you to process events or situations that triggered your depression. If necessary, your therapist can refer you to a psychiatrist at Pesach Tikvah for medication. Your therapist and psychiatrist will work as a team.  

Cognitive Behavioral Therapy is very effective for treating depression. It focuses on recognizing unhealthy thoughts and refocusing on positive thoughts. Psychodynamic therapy is also effective for treating depression. In psychodynamic therapy, you and your therapist will examine past experiences that have led to depression. Pesach Tikvah offers other effective modes of therapy as well, like ACT, IFS, and attachment-based therapy. You and your therapist will create a treatment plan that works for your particular situation. 

Medication for Depression 

Not everyone with depression needs medication, but some do. Anti-depressants can be a very effective part of your treatment plan when they are used in conjunction with therapy and lifestyle changes.  

Modern anti-depressants are effective and have minimal side effects. It can take time (meaning weeks) to build up to a therapeutic dose, so patience is key to starting an anti-depressant. If you are having problems with your anti-depressant, communicate with your psychiatrist. Often a small change in dose is all that is needed.  

Never abruptly discontinue using your anti-depressant. Doing so can result in withdrawal symptoms and the return of depressive symptoms. If you feel your medication is not working or if you are experiencing unpleasant side effects, talk to your doctor and your therapist. Your team is here for you. 

Lifestyle Changes to Overcome Depression 

Self-care when you have depression is key to overcoming it and keeping it at bay. It makes therapy and medication work better and is absolutely essential for recovery. 

Get enough sleep.  

• Aim for at least seven hours per night. 
• If you frequently wake up in the middle of the night, get tested for sleep apnea. 
• Avoid looking at blue light (your phone or computer) if you are unable to sleep.  

Exercise every day.  

• 45 minutes a day gives you the mood-lifting benefits of exercise.  
• Gentle exercise like biking and walking is sufficient.  

Avoid intoxicants.  

• Alcohol and substances can set off and worsen depression.   
• If you struggle with addiction, seek the help of an addiction counselor and/or a 12 step fellowship. Pesach Tikvah offers addiction counseling. 

Eat for health.  

• Eating sufficient protein, whole grains, vegetables, and fruits is good for your mood.  
• Many people with depression notice that eating a lot of sugar and junk food negatively affects their mood. 

Get tested for vitamin deficiency and  thyroid function.   

• Deficiencies can mimic depressive symptoms, and your thyroid can affect your mood. 
• A simple blood test from your primary care doctor is all you need.  

Spend time outdoors. 

• Sunlight and fresh air can lift your mood. 
• Being outside can distract you from negative feelings. 

Interact with other people. 

• Interacting with friends and coworkers can help you feel better about yourself, and even make you smile. 

Read more:

Living with Anxiety

Overcoming Post-Partum Depression