Feeling Down?
Depressive symptoms can vary from mild to severe and can include, but are not limited to:
- Feeling sad or having a depressed mood
- Loss of interest or pleasure in activities once enjoyed
- Changes in appetite — weight loss or gain unrelated to dieting
- Trouble sleeping or sleeping too much
- Loss of energy or increased fatigue
- Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable by others)
- Feeling worthless or guilty
- Difficulty thinking, concentrating or making decisions
- Thoughts of self-harm
- Thoughts of death or suicide
While these symptoms are common, not everyone may experience the same ones. How severe they are, how often they happen, and how long they last can vary.
Tips to help deal with a depressive episode:
- Track and trigger symptoms: Use a journal to track important events, changes to daily routines, and moods. Rate moods on a scale of 1-10 to help identify which events or activities may cause a specific response.
- Record the positives: Depressive episodes can leave people focusing on the negatives and discounting the positives. Keep a positivity journal to help build self-esteem. Before bed, write down three good things from the day. Some positives may include going for as walk, cleaning your room, eating a healthy meal, and so much more. Focus on your strengths!
- Recognize the importance of self-care: Self-care is essential for good physical and mental health. This means it is OK to take time to relax, recharge, and connect with others. Basic self-care activities include eating a healthy diet, engaging in creative activities that you enjoy, taking a bath/shower, and cleaning your room.
- Breathe deeply and relax muscles: Deep breath work has been shown to be an effective way to calm anxiety and soothe the body’s stress response.
- Exercise regularly: exercise releases chemicals called endorphins that improve your mood.
- Avoid alcohol: Alcohol is a depressant and can trigger episodes of depression or make existing episodes worse.
- Ask for help! Your athletic trainers are always within reach to help guide you to more resources.
