Remember, there is always someone to talk to about these things. Wes Mountain
Everyone experiences down days at times. Feeling flat is a normal reaction to something upsetting happening, tiredness or just being stuck in a rut. Usually our low mood is short-lived and improves fairly quickly as we resolve a problem, catch up on sleep or move on to something else.
There’s a difference between temporarily feeling a bit down and what you’re describing. The fact you’re “never” happy and “never” want to do anything, suggests this is probably more than just a “rough patch”. Constantly feeling sad, struggling with motivation and lacking interest or pleasure in anything, are all symptoms often associated with depression.
Are you also struggling with sleep, eating more or less than usual, feeling exhausted or irritable or finding it hard to concentrate? These are other common features of depression.
I feel low… all the time
Depression is much more far reaching than regular sadness. Symptoms are persistent and interfere significantly with daily life. Depression affects how a person thinks, feels and acts. People with depression tend to have negative thoughts about themselves, the world and the future. They often feel helpless:
Nothing I do will improve the situation.
And hopeless:
Things will never get better.
There are things YOU can do to help
While everything feels like a struggle now with your low energy levels and not liking school, why not try some of these things to help you move forward:
-
identify and challenge any unhelpful thinking which may be contributing to how you’re feeling. When we’re down, we tend to interpret situations in a biased, negative way. Work on developing more realistic, balanced thinking – this is a helpful sheet to aid you in doing just that
-
take action to to solve the problems affecting you. For example, if you’re hating school, identify specifically what you hate about it, brainstorm and evaluate possible solutions and implement the best ones
-
plan daily activities, no matter how small, that make you feel you’ve achieved something. Maybe start an assignment you’ve been putting of or simply have a bath
-
practice daily gratitude by thinking of three things you were thankful for, and writing them down. Balance out life’s negatives, by identifying the things that went well and the reasons why
- look after yourself physically! Work towards exercising regularly, getting enough sleep and having a balanced diet.
Practical strategies like these are used in the cognitive behaviour therapy (CBT) approach to managing depression. CBT focuses on developing more helpful ways of thinking and behaving. Moodgym is a great place to learn CBT techniques.
There is ALWAYS someone to talk to
During challenging times it’s important to speak up and reach out for support. Talk to a trusted adult, maybe a parent or teacher, about what’s happening. Consider contacting an online or telephone support service such as Kidshelpline or e-headspace. An open chat with your school counsellor may also be a good starting point.
A GP can help guide you too. You can find a doctor who bulk bills (so you don’t have to pay). ReachOut has a great web-page with some simple tips for finding the right doctor to talk to about this – you can find it here.
If you are experiencing depression, the doctor may help you develop a mental health care plan which can give you up to ten Medicare-subsidised sessions with a private psychologist or clinical psychologist per year.
When you use a mental health care plan you, or your parents, will be charged the full amount for the psychology session, then the rebate will be refunded back into the bank account. It’s a good idea to ask what the appointment fees are before booking. Private psychologist rates can vary significantly, from bulk billing to A$300 an hour.
Depending on what is available in your area, a GP might recommend other support options such as:
- a group therapy program, which again might attract a different Medicare rebate level
- counselling at a community health service which is usually free of charge
About the Author
Louise Remond, Clinical Psychologist, The Kidman Centre UTS, University of Technology Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Books Improving Attitude and Behavior from Amazon's Best Sellers list
"Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones"
by James Clear
In this book, James Clear presents a comprehensive guide to building good habits and breaking bad ones. The book includes practical advice and strategies for creating lasting behavior change, based on the latest research in psychology and neuroscience.
Click for more info or to order
"Unf*ck Your Brain: Using Science to Get Over Anxiety, Depression, Anger, Freak-Outs, and Triggers"
by Faith G. Harper, PhD, LPC-S, ACS, ACN
In this book, Dr. Faith Harper offers a guide to understanding and managing common emotional and behavioral issues, including anxiety, depression, and anger. The book includes information on the science behind these issues, as well as practical advice and exercises for coping and healing.
Click for more info or to order
"The Power of Habit: Why We Do What We Do in Life and Business"
by Charles Duhigg
In this book, Charles Duhigg explores the science of habit formation and how habits impact our lives, both personally and professionally. The book includes stories of individuals and organizations who have successfully changed their habits, as well as practical advice for creating lasting behavior change.
Click for more info or to order
"Tiny Habits: The Small Changes That Change Everything"
by BJ Fogg
In this book, BJ Fogg presents a guide to creating lasting behavior change through small, incremental habits. The book includes practical advice and strategies for identifying and implementing tiny habits that can lead to big changes over time.
Click for more info or to order
"The 5 AM Club: Own Your Morning, Elevate Your Life"
by Robin Sharma
In this book, Robin Sharma presents a guide to maximizing your productivity and potential by starting your day early. The book includes practical advice and strategies for creating a morning routine that supports your goals and values, as well as inspiring stories of individuals who have transformed their lives through early rising.
