Game Changers: The Conscious Culture Game Changers 2019 New Beginnings Edition | Page 15

NAMI reports that 6.9% (16 million) of American
adults live with major depression. Not everyone
with depression will experience every symptom
listed, and the severity of depression will vary across
i ndividuals. However, if you have experienced 5 or
more of these symptoms, nearly every day, within a
two-week period, it is possible that you have
depression. The important thing to remember is that
depression is highly treatable? we can pull up from
being pressed down! First, it is important to consult
with a physician to rule out any potential medical
conditions that could be contributing to the
depressed symptoms (e.g., thyroidism). Once a
medical condition has been ruled-out, seek help
from a psychologist or other mental health specialist
to formally diagnose depression and establish a
treatment plan. The most common and effective
treatment for depression involves medication
treatment and psychotherapy. A psychiatrist is
helpful in identifying appropriate medication
intervention for mood disorders. Additionally, a
psychologist can provide counseling with a focus on
challenging negative thoughts and feelings (ex.,
cognitive-behavioral therapy), and facilitating insight
into factors that may trigger depressive symptoms.
For emergent situations, such as suicidal thoughts or
behaviors, psychiatric care can be sought through
Emergency Departments or Psychiatric Hospitals.
Although depression can be successfully treated, it
is important for us to take care of our mental
health as a part of our daily or weekly routine.
Here are a few strategies that can be helpful and
completed in 30 minutes or less:
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St ar t an d en d each day w it h a st at em en t of
gr at it u de (Wh at ar e you gr at ef u l f or t oday?)
Spen d f ive m in u t es look in g ou t of a w in dow
Tak e f ou r deep br eat h s in an d ou t (f or at
least 3 cou n t s each ) an d r epeat 5 t im es
Jot dow n 3 self -af f ir m in g w or ds an d r epeat
t h em ou t lou d t o you r self at least 3 t im es a
day
Fin d som et h in g t o m ak e you lau gh at least
on ce a day
Exer cise f or at least 30 m in u t es each day
Add som et h in g n ew t o you r r ou t in e (ex.,
f ollow a n ew r ecipe)
Do som et h in g k in d f or som eon e else
Written by Kenia Johnson, Ph.D.
Dr. Johnson is a licensed psychologist and owner of
Sweetwater Psychological Associates, LLC located at
560 Thornton Rd. Ste. 106, Lithia Springs, GA 30122
(770-732-0982). Dr. Johnson specializes in child and
adolescent mental health including ADHD, learning
disabilities, and psychological evaluations.
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