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Depression and Sadness
Depression Stinks!
We get depressed for many reasons and at many times of the year.
Maybe we have had a failure with work, a divorce (see sections on marital problems, divorce, infidelity), children leaving home, death of a loved one; change of season (i.e. fall, when there is less sun light). Sometimes we may feel depressed and not even know why we are feeling that way.
Once you start feeling depressed many areas of your life may start to become affected such as personal relationships with your spouse or significant other, family and friends.
For example: a spouse is feeling depressed, and may not want to do anything with their significant other, and they both start fighting because one of them feels down and wants to stay home and the other wants to go out and do things together. He may make her feel bad, or because she is in a depressed state, may take things he says out of context, (or visa versa) which in turn makes her feel worse, and increases her depressive symptoms.
Typical signs and symptoms that people experience when they feel depressed:
The following is a fairly standard list of typical feelings of sadness and depression. It is for informational and educational purposes only and any concerns about your health should always be discussed with your doctor.
Put a check or circle next to or around each number that applies to you. If you score above a 20 try using my “Informational Solutions for Depression” below to help you feel better.
| 0 = not present; 1 = mild symptoms; 2 = moderate symptoms; 3 = severe symptoms | |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
| (Check with your internist first please!) | |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
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0 1 2 3 |
| (Even if this is a 1 or higher contact me immediately or go to your nearest emergency room) |
Score __________
Informational Solutions for Depression:
Although there is no ‘quick fix’ for depression there are some small steps you can take to manage you symptoms
- Talk to someone you can trust or feel comfortable in confiding in
- Listen to your favorite music or watch a favorite movie
- Exercise. Though you may not have the energy to do much if you are depressed, try going for a short walk, even just around your block/down the street
- Use positive self talk
- Imagine being your own coach
- Go to a place that you love like the beach or the mountains
- Go to your local house of worship and pray
- If you have trouble getting started, do the easiest task first
- Write your thoughts down; what negative beliefs do you have about yourself? Then find reasons why these negative beliefs are not true
- Can you find any exceptions to those thoughts?
- Can you confront your thinking pattern and find what may be a “distortion” For instance, maybe you “believe that you are unlovable.”
- Do you have any friends who love you? Relatives? Anyone? (including your dog or cat)
- It is probably true that you are lovable but may have a tendency think in negative patterns. Notice those patterns and write them down.
- Keep confronting those negative thinking patterns; keep finding exceptions to them.
There is a book I really like by David D. Burns called The Feeling Good Handbook. It can be found at Barnes and Noble or it can be ordered through Amazon. It has many great ideas and suggestions.
Another great author is Jeffrey Young; he co-authored a book, Re-Inventing Your Life. That is another great resource.
More You Can Do:
If you feel that none of the above solutions are helping you can contact me to better understand what you are feeling. Don’t let negative thoughts control your life and stop you from being happy. We can talk about helping you feel better.
My email is: mark@markdworkin.com or you can call me at: 516-731-7611.
I am available for speaking engagements for the general public and professional communities, radio and tv appearances, seminars, webinars, enhancing professional development, workshops and trainings. Please check out Mark’s Mental Health Store for helpful videos on topics such as: “Dealing with Depression,” “Control Bipolar Disorder,” “Build Your Teen’s Self Esteem,” and more.
I’m here to help you!
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