Are you suffering from depression? 

All of us feel depressed at certain times. Below I'll give some ideas for feeling better quickly.

But sometimes depression is more than just a passing mood.  Here are some symptoms of clinical depression.  These are significant if they are present nearly every day for more than two weeks.

  • Feeling depressed most of the day, nearly every day, by your own report or that of other
  • Marked loss of interest in activities that used to give you pleasure
  • Significant weight loss without dieting or weight gain (5% change in one month), or marked change in appetite
  • Change in sleep pattern, either insomnia or sleeping a great deal
  • Fatigue or loss of energy nearly every day
  • Feelings of worthlessness or guilt
  • Difficulty concentrating
  • Psychomotor agitation or retardation -- this means being either very fidgety, or moving very slowly, compared to normal for you
  • Thoughts of death, or thoughts of suicide, or plans of suicide
  • Please note:  if you feel suicidal at all, please call for help.  If you need someone to talk to immediately, please call your local Suicide Prevention Center.  In Ventura County, California, the number is 866-998-2243The National Suicide Prevention LIfeline number is 1-800-273-8255 (1-800-273-TALK).   For immediate help, call 911. 

    If you think you may be suffering from depression, and would like an appointment for therapy, please call 805-583-3976.  Press ext. 33 to leave a message for Deborah Tucker, and I'll return your call as quickly as possible. 

    Depressed?  Tools to try right now for depression

    Dealing with depression means trying to do the things that help even though you may not want to.  It's very hard at first.  These are just a few ways that you can begin to deal with depression.  If these ideas don't help in a few days, please consider calling for an appointment, so that you don't have to fight depression alone.

  • Reach out and talk to someone.
  • try to get outside and exercise.  Even walking slowly around the block can help.  Exposure to sunlight is very important.
  • try to do some small tasks.  Completing a job can really make a difference.
  • try to get enough sleep.  If you have trouble sleeping, I've posted some hints about getting better sleep on our blog.
  • try to go to bed at a regular time, and get up at a regular time.  Then make your bed, shower / bathe, and get dressed.  It's a good start.
  • Keep an eye on your thought patterns.  Negative self-talk often "runs in the background".  try to replace these thoughts with more positive ones.
  • Be kind to yourself.  treat yourself the way you would treat someone else.
  • For some detailed ideas on self-help for depression,  take a look here.

    I hope this information is helpful.  Please call our office if you have more questions.


    Deborah Tucker, M.A.
    Licensed marriage and family therapist
    (MFT #17142)
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