Are You Moody or Depressed?

Depression is a common and debilitating mental health condition that can significantly impact your quality of life and those around you.

It's a mood disorder that can affect the way you feel, act, and think. A small number of the Greenwood Men's Group have shared they sometimes feel depressed.

Depression is a common problem among older men, but clinical depression is not a normal part of aging. In fact, studies show that most older adults feel satisfied with their lives, despite having more illnesses or physical problems than younger people.

Symptoms of a Low Mood

Symptoms of a general low mood may include feeling:

• Sad
• Anxious or panicky
• More tired than usual or being unable to sleep
• Angry or frustrated
• Low on confidence or self-esteem.

A low mood often gets better after a few days or weeks.

It's usually possible to improve a low mood by making small changes in your life. For example, resolving something that's bothering you or getting more sleep.

Symptoms of Depression

If you have a low mood that lasts two weeks or more, it could be a sign of depression.

Other symptoms of depression may include:

• Not getting any enjoyment out of life
• Feeling hopeless
• Not being able to concentrate on everyday things
• Having suicidal thoughts or thoughts about harming yourself.

Depression Risk Factors

Research has shown that these factors are related to the risk of depression, but do not necessarily cause it:

• Medical conditions, such as stroke or cancer
• Genes – people who have a family history of depression may be at higher risk
• Stress, including caregiver stress
• Sleep problems
• Social isolation and loneliness
• Lack of exercise or physical activity
• Functional limitations that make engaging in activities of daily living difficult
• Addiction and/or alcoholism.

Most of us may feel low upon occasion. But if it's affecting your life, there are things you can try that may help.

What You Can Do

Every person is psychologically and metabolically unique. Here are some ideas for dealing with mood problems or depression.  They may work for you or not.

Talk to Someone.

• Talk about your feelings to a friend, family member, health professional, someone in the men's group, or other individual you trust. Try to discern whether you're just feeling temporarily moody, or have a deeper issue with depression.
• Consult a medical profession if you think you have a serious problem.
• Tell yourself you are not alone.

Avoid Things that Could Make It Worse

• Set small targets that you can easily achieve. Don't try to do everything at once.
• Focus your time and energy into helping yourself feel better. Shift your focus away from the things you cannot change.
• Avoid the use of alcohol, cigarettes, gambling or drugs to relieve a low mood.

Relaxation Techniques and Yoga

There is some evidence that relaxation techniques can help relieve mild to moderate depression. These include approaches such as progressive muscle relaxation, autogenic training, music therapy and yoga.

Dance Movement Therapy

Dance movement therapy (DMT) has shown some positive effects on depression, although more research is needed.  Or, any kind of dancing can do a lot to life your spirits.  One example is Wassa Dancing, located in Fremont in Seattle.

Light Therapy

Because of our location in Seattle, we don't get much sun in the wintertime, which can result in a depressive problem called seasonal affective disorder (SAD). 

An antidote for SAD is light therapy, also known as phototherapy. Treatment with artificial light is an option if the lack of natural bright daylight is thought to be affecting your mood. Light therapy involves sitting in front of a special bright light (a light therapy device) for about half an hour every morning.

Exercise and Sports

Exercise such as walking, jogging, cycling, swimming or hiking are often recommended for the relief or prevention of mild depression. Many people find that physical activity improves their mood and gives them more energy. It has also been found to help relieve depression in some people.

Just walking around Green Lake with a friend can do a lot to make you feel better.

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy combines two treatment approaches:

Cognitive therapy: Cognitive therapy is based on the idea that problems are often caused less by things and situations themselves, but rather by the importance that people attach to them. So changing the way people see things can be an important step.

Behavioral therapy: Behavioral therapy is based on the assumption that behavior is learned and can also be unlearned. The goal of behavioral therapy is to identify destructive patterns of behavior, then work at them and change them.

The goal of cognitive behavioral therapy is to become more aware of your own thoughts, attitudes and expectations. This makes it possible to identify false and distressing beliefs, and then change them.

CBT is highly effective for treating depression, showing moderate to large effects compared to control conditions and is effective across different formats, ages, and settings.

Research suggests CBT is as effective as pharmacotherapy in the short term and more effective in the long term.

Combined treatment of CBT and pharmacotherapy is more effective than pharmacotherapy alone but not more effective than CBT alone.

Pharmacotherapy

Antidepressant medications are effective for many, but about half of individuals may not respond to the first medication and may require a combination or switch of medications.

Pharmacotherapy does not reduce the risk of recurrence once the medication is terminated.

Interpersonal Psychotherapy (IPT)

Interpersonal psychotherapy is a type of psychotherapy that helps people improve their relationships and relieve mental health symptoms. It's a structured, time-limited treatment that can be delivered in one-on-one or group sessions. 

IPT is effective in treating depression and has shown to improve social relationships and interpersonal skills, reducing acute distress and preventing relapse as long as it is continued.

One study suggests that combined treatment of IPT and medication retains the quick results of pharmacotherapy and the interpersonal benefits of IPT.

Other Psychotherapies

Various psychotherapies, including psychodynamic therapy, problem-solving therapy, and behavioral activation, have shown efficacy in treating mild to moderate depression, with no significant differences in efficacy among them.

Psychodynamic therapy and supportive therapies have shown potential benefits, especially in older adults.

Psychodynamic therapy is a type of talk therapy that helps people understand how their unconscious thoughts, feelings, and memories influence their current behavior. It's based on psychoanalytic theory, but is often less intensive and shorter than traditional psychoanalysis

Herbal Products and Nutritional Supplements

Mood disorders and depression are very complex health problems. In some cases, herbal extracts or nutritional supplements might be of some help. 

This not a health site so we'll avoid making recommendations. Consult with a qualified naturopathic physician or other medical professional for advice.

However, we'll throw out a couple of examples of items you might ask you doctor about. One is lithium orotate. According to ChatGPT: "Lithium has been shown to provide rapid relief of depression in patients who do not respond to tricyclic antidepressants, suggesting its potential as an effective treatment for depression."

Another is St. Johns wort, an herbal product. ChatGPT says: "Studies suggest that St. John's wort is more effective than placebo and similarly effective as standard antidepressants in treating mild to moderate depression, with fewer side effects."

Back to Top

The Greenwood Men's Group's mission is to provide a supportive environment where men from diverse backgrounds can foster camaraderie, develop friendships, share wisdom, enrich one another's lives -- and contribute to the Seattle communities of Greenwood, Ballard, Crown Hill, Fremont, Green Lake, Greenwood, Licton Springs, Loyal Heights, Phinney Ridge, Ravenna, Sunset Hill, Wallingford, Wedgwood, Whittier Heights and beyond.