Depression

Because college often involves many challenges, transitions, and demands, it is not unusual for college students to become depressed. Everyone feels “down in the dumps” or “blue” from time to time. These feelings sometimes follow difficult experiences such as the death of a loved one, the end of an important relationship, and other losses or traumatic events. It is normal to feel sad at times like these. It is also normal for the feelings to lighten and eventually pass fairly quickly.

With clinical depression, these feelings may or may not be associated with a particular event; they may seem to come “out of the blue.” The feelings are more severe, and they last for most of the day over an extended period of time. If left untreated, depression in college can have many negative effects. These include difficulty maintaining motivation and concentration, poor academic performance, substance abuse, unhealthy decisions and behaviors, and even thoughts of suicide. But depression is treatable and help is available. The first step is to be aware of the symptoms.

Symptoms of depression

Feelings:

Sad or gloomy
Flat, dull, or restricted
Irritable, cranky, or aggressive
Guilty or self-critical
Empty, inadequate, or despondent
Worthless, hopeless, or helpless

Physical experiences:

Difficulty concentrating or making decisions
Change in appetite, either increased or decreased
Fatigue, tiredness, lack of energy
Change in sleeping patterns, either trouble falling or staying asleep or sleeping too much
Decreased sex drive
Tearfulness, frequent crying
Self-harm
Suicide attempt

Thoughts:

Nobody likes me
Things will never get better
I’m a burden to others, they would be better off without me
I’m a failure
I can’t take much more of this
I wish I were dead

Behavior Patterns:

Spending more and more time alone, avoiding friends and family
Arguing with people more often
Poor hygiene and self-care habits
Little interest or pleasure in doing things
Decreased performance at school or work
Substance abuse

What to do if you think you are depressed

Shift your mindset:

Focus on the present, not the past or the future
Notice and challenge depressing self-talk
Focus on the positive aspects of your life
Explore your gratitude
Set only realistic goals

Shift your behaviors:

Reduce your exposure to stressful or negative people, images, or activities
Do something creative
Modify your schedule to reduce your stress
Spend time with positive, happy people
Organize your time around your priorities

Remember the basics:

Engage in regular exercise or physical activity
Eat healthy foods; avoid alcohol and other drugs
Get regular sleep

Relax and enjoy:

Meditate, pray, explore nature, or engage in other spiritual activity
Spend time with people you care about
Make time for fun

Seek support:

Talk to a trusted friend or family member
Get professional help

Seasonal cycles

For some people, depressive feelings recur seasonally, usually during the fall and/or winter. This type of depression seems to be related to a lack of sufficient sunlight. The symptoms and coping strategies noted above also apply to those whose depression is seasonal in nature. Additional strategies which involve maximizing sunlight exposure, include:

Uncover your windows to let in every bit of sunlight available, especially in the morning.
Take day trips to higher, sunnier elevations when possible.
Consider utilizing a light therapy box, which emits artificial light. Consult with a physician regarding purchase and use.