Depression

• Feeling sad, down or miserable most of the time
• Loss of interest or pleasure in usual activities
• On-going irritability or grumpiness
• Loss of energy, motivation & feeling tired
• Sleeping too much or not enough
• Eating too much or not enough
• Trouble concentrating & making decisions
• Excessive feelings of worthlessness, emptiness, guilt, loneliness or self-hatred
• Thinking about death, suicide, or harming yourself

Symptoms of depression range from mild to severe. Severe depression can make it really hard to cope day-to-day. Milder forms of depression reduce quality of life and can go undetected.

Depression is very common. NZ Ministry of Health Statistics indicate that 1 in 6 New Zealanders experience depression. Among adults with congenital heart disease, research suggests 1 in 3 experience depression or anxiety.

Depression affects the way a person feels, thinks and behaves. It can affect all areas of life: work, education, relationships, socialising and your health. You may stop activities you used to enjoy or stop taking your prescribed medication which can place you at risk of other problems.

There is no simple answer to this. Usually it is a combination of social, psychological & biological factors. Anyone can develop depression, but these factors can increase the risk:

• A family or personal history of depression
• Conflict or violence within your family
• Bad things that happened in your childhood
• Traumatic or life threatening events
• Death or loss of someone close
• Relationship loss or a change in family structure
• Severe bullying, social isolation or discrimination
• Too much pressure & stress at work, school or university
• Unemployment, financial stress, poverty or difficult living conditions
• Having an injury, disability or long-term health condition
• Drinking too much alcohol
• Using drugs such as cannabis
• Lack of sleep
• Poor diet & lack of exercise
• For some women the risk increases during pregnancy or after childbirth

There are effective psychological and pharmacological (medicines) treatments for depression.

Different people & types of depression require different types of treatments. It’s important to find out what works for you. The next sections go through some of the options.

• Start a routine: shower daily, make your bed, eat breakfast, etc.
• Set yourself a small & achievable task
• Reward yourself when you achieve a task with a positive statement like “well done” or “you can do this”
• Spend time with people you like & trust
• Get fit and healthy, one step at a time
• Reduce alcohol & drug use
• Set up a regular sleeping routine
• Bring balance to your life & do one activity you enjoy each day
• Make a list of problems you are facing & address them one-step at a time. Ask for help from others.
• Develop skills such as self-compassion, problem-solving, communication, or meditation
• Learn more about depression & ways to manage. Try: https://thelowdown.co.nz/
• Tell key people in your life so they can understand you better
• Take a support person with you to your appointments
• Learn about your heart condition & ways you can take control over your health
• There is help available on the phone or online:
  • Phone or txt 1737 for support from the National Telehealth Service
  • Go to the Mental Health foundation website
• Pick & start with one thing in this list

• Find a therapist you trust. Ask your GP for a referral
• There are various effective therapies such as Cognitive Behaviour Therapy (CBT), Acceptance and Commitment Therapy (ACT) & others
• Try FREE online CBT available to New Zealanders on: https://www.justathought.co.nz/

• Medication can be very useful for some people. Ask your GP or a psychiatrist.