Getting Help with Feeling Sad, Down, or Depressed: For Parents

Most people have times in their lives when they feel sad, down, or depressed. Sometimes these feelings pass over time and sometimes they develop into a depression problem that requires outside help. If you are struggling with feeling sad, down or depressed, there are things you can do. Do not be afraid to ask for outside help if needed. Depression is a treatable problem and you do not need to be embarrassed about it or suffer alone. It is so important to take care of yourself and is hard to be a good parent if you feel bad. Below if some information that may help you.

Things you can try right away to help yourself feel better:

• Get exercise. Moving your body releases chemicals in your brain that help make you feel good. Even if you cannot spend a lot of time exercising, try to at least go for a walk every day.
• Eat healthy food and avoid lots of carbohydrates, sugar, and greasy foods.
• Get out and do enjoyable things. Have time each week to do things you enjoy (or once enjoyed). Schedule fun activities in advance and push yourself to do them. Think about how you feel after doing an enjoyable activity compared to how you feel sitting at home alone.
• Confide in and talk to someone you trust, like a friend or family member.
• Ask for help from someone you trust with things that are causing you stress (for example, ask someone to pick your kids up from school or help with errands)

Signs you may need outside help from a professional:

• You feel sad most of the time
• You have problems with sleeping too much or not enough
• You do not feel like eating or eat more than normal
• You feel tired all the time
• You have lost interest in things you used to like
• You have a hard time concentrating, thinking, or making decisions
• You think about hurting yourself or want to die

Getting outside help:

• A good place to start is talking to your doctor who can help you find a mental health professional.
• Cognitive-behavior therapy is an effective form of therapy to treat depression. When finding a therapist, find one that is trained in cognitive-behavior therapy.
• There are medications that can help with depression, talk to your doctor about this option.
• If you need help finding treatment, call SAMHSA's free 24-hour hotline at 1-800-662-HELP (4357).

If you ever feel like hurting yourself, talk to your doctor right away or go to the Emergency Department.

Adapted from the SEEK materials from the University of Maryland School of Medicine