Everyone feels sad from time to time. It’s only natural. Most people go through blue days or normal periods of feeling down, especially after they experience a loss. But what specialists call clinical depression is different from just being “down in the dumps.” The main difference is that the sad or empty mood does not go away after a couple of weeks – and everyday activities like eating, sleeping, socializing, or working can be affected.

Estimates indicate that perhaps one in five adults in the general population experiences a depressive disorder (e.g., major depression, bipolar disorder, dysthymia, post-partum depression, or seasonal affective disorder) at some point in their lives. In any given year, over one in 20 people will have a depressive episode. For each person suffering directly from depression, three or four times that number (relatives, friends, associates) will also be affected to some degree. It is impossible to obtain exact figures because so many people try to live with this condition without looking for help. Recent studies strongly suggest that this condition is on the rise, especially among single women, women in poverty, single men, and adolescents. National tragedies or natural disasters can also generate depressive symptoms for large parts of a population.

A depressive disorder can change a person’s moods, thoughts, and feelings. Without appropriate treatment, this condition can go on for a very long time—weeks, months, or years. Even among those suffering from depression, most do not know they have a treatable condition. Most blame themselves or may be blamed by others. This leads to the alienation of family and friends who, if they knew of the illness, would likely offer support and help find effective treatment. Although this is one of our most devastating emotional disorders, treatment can bring relief to over eighty percent of those who experience depression.

Several causes of depression have been identified. For example, the illness has been seen to run in families, suggesting that some people may have a genetic predisposition to depression, which may show itself particularly during times of stress. However, it is important to note that just because you have a family member with depression, you are not necessarily going to suffer from this condition yourself.

Sometimes a major change in a person’s life patterns can trigger a depressive episode. These changes may be due to serious illness, a period of financial difficulties, stressful relationships, or a severe loss (such as the death of a loved one, divorce, or the loss of a job). Researchers find that people who are easily overwhelmed by stressful events, tend to worry, have low self-esteem, and see the world in a pessimistic way are more prone to depression than other people.

Things You Can Do to Deal with Depression

1. Give yourself permission to feel depressed. Don’t expect too much from yourself, since this will only lead to feelings of failure – and this in turn perpetuates the depressive pattern. Don’t fight the depression so hard. Giving in to it may alleviate the depressed feelings. (However, if you have suicidal thoughts, you are advised never to give in to these – and to consult a professional immediately.)

2. Try not to set difficult goals for yourself or to take on more responsibilities than you can realistically handle. Break large tasks into smaller ones. Set priorities and take things one at a time. Learn to comfort yourself when you feel depressed.

3. Realize that you may have negative thoughts – and that they are a symptom of the depression. One thing you may focus on in therapy is turning negative thoughts into positive ones.

4. Postpone important life decisions until your depression is brought under control. If you must make major decisions, consult others who can be trusted and can take an objective view of the situation.

5. It is important during a depression to avoid the use of alcohol or drugs. While you may feel a temporary “high,” this can lead to a dangerous pattern of highs and lows which can ultimately create a negative spiral that is very difficult to get out of.

6. Try to spend as much time as you can around other people. While this may seem impossible, it is better than being alone. It is important not to overdo it, however. Feeling better takes time.

7. Recognize that there are certain times of the day when you feel better. Use these times to your advantage.

8. While it may seem impossible, try to get some exercise. Pumping up your heart for even half an hour every other day does wonders for your mood, and you can do this by taking a walk. Don’t blame yourself, though, if you cannot accomplish as much as you think you should.

9. Treat yourself, everyday if possible, to some activity that makes you feel better. Take a walk in a park or enjoy a bubble bath. Read an interesting article, listen to some music you like, or attend a social or religious function.