Effective treatment available for low-grade depression
Stress for Success
April 19, 2011


Every day looks gloomy. There isn’t much to enjoy. Feeling like a failure is all too familiar leading to a life of withdrawal and inactivity. With plenty to worry about sleep is elusive. Drugs and alcohol ease the pain. It seems that life has always been this way; it seems “normal.” Isn’t this how most people live?

No, it isn’t. If you see life this way you may be diagnosed with dysthymia, a milder but more continuing type of depression with continuous depressed mood for at least two years. It affects significantly more women than men.

For children, the duration is only one year. Kids’ major symptom may be irritability vs. depression. Since this on-going state of depression seems normal it usually goes undiagnosed, therefore untreated.

It’s typical dysthymia sufferers don’t seek help for a decade or longer, which is unfortunate since there is effective treatment. For children, being diagnosed early and getting treatment may help avoid more serious mood disorders, substance abuse and other painful school and relationship problems later.

It’s estimated that at any point, 3% of the population is affected by dysthymia. Those with immediate relatives who’ve had major depressive disorders are at greater risk. It usually develops early in one’s life although the person is unlikely to seek help unless she develops major depression (about 10% do).

The clinician’s guide to diagnosis, the DSM IV, states at least two of the following symptoms must also be present for this diagnosis:
· Overeating or lack of appetite;
· Sleeping too much or having difficulty sleeping;
· Fatigue, lack of energy;
· Poor self-esteem;
· Difficulty with concentration, decision-making;
· Hopelessness;

If this describes you most days, what can you do to feel better?
· Talk to a psychiatrist who may prescribe an anti-depressant. Anti-depressants can take weeks to have an effect and you may have to try several to find one that works well for you. It’s worth it, though, to discover that life can be much brighter and more enjoyable.
· Engage in a hobby that you enjoy and are good at. At first you may not have the energy but make yourself do it at least once a week. With time you’ll look forward to it.
· Volunteer regularly. Helping others works better at decreasing depression than almost anything. It takes your mind off your own troubles and helps you feel better about yourself and the world when you connect with others.
· Consult with your physician about getting regular exercise. Exercise at least 30 minutes 4 times/week if you want it to lift your mood.
· Eat nutritionally well.
· Avoid drugs and alcohol; both make depression worse.

Dysthymia is very treatable. The worst-case scenario is that it’ll be difficult to make yourself take better care of your moods. The best outcome is you’ll feel better and wonder what took you so long to address this seemingly “normal” condition. You deserve to feel better and you’re the only one who can make it happen.

Jacquelyn Ferguson, M. S., is an international speaker and a Stress and Wellness Coach. Order her book, Let Your Body Win: Stress Management Plain & Simple, at http://www.letyourbodywin.com/bookstore.html. Email her to request she speak to your organization at jferg8@aol.com.