My black dog depression
Moving Away from the ‘Black Dog’ Depression Metaphor
You don’t need the “black dog” metaphor to talk about depression. Though a metaphor may help you visualize your condition, it’s not needed for managing symptoms.
Human beings throughout the centuries have had to find ways to live with and manage depression. They also developed metaphors and similes to express how the condition made them feel.
As early as 65 B.C., the Roman poet Horace wrote of “black dog” depression — essentially having a black dog trailing behind a person as a symbol of depression. It was a description Winston Churchill found so apt that he later adopted it himself. And in 2011, the Black Dog Campaign began in the United Kingdom to raise awareness and resources for those living with depression.
The symbolism is that of a sullen dog that a person is struggling to get off their backs. It links back to the idea of dogs guarding the afterlife and an absence of color and light.
Still, the term itself is seen as problematic because it associates the color black with something bad. While the original term never had anything to do with race, it raises valid questions about the underpinnings of racism rooted deeply within our society.
As such, it’s important to note that the metaphor could really be any imagery that speaks to an individual’s experience with depression, whether that be an angry cat, a circling vulture, or a carnivorous plant.
Still, while metaphors may help you visualize your condition, they’re ultimately unnecessary for managing your symptoms. In fact, they may even be problematic as they can create the illusion that a mental health condition isn’t real.
Whether you use a metaphor or not, there are things you can do to help keep depression at bay.
Depression is one of the most common mental health conditions. For instance, according to the National Institute of Mental Health (NIMH), just over 7% of American adults experienced at least one episode of depression in 2017.
Many people who experience one episode of depression may encounter additional episodes and may even learn to recognize the signs that a bout of depression may be coming on.
For people who rely on a metaphor to describe their depression, this is the significance of “hearing the depression ‘dog’ growling,” in that it represents the way a person may feel as depression sneaks up on them once again.
Whether you’re feeling a new episode of depression coming on or you’ve been living with the condition for a long time, there are things you can do to keep symptoms at bay.
Breathe
It’s easy to panic when you begin to recognize the signs of a depressive episode, especially if you’ve had a particularly bad bout of depression in the past. It’s understandable that you wouldn’t want to go through that again and that the threat of losing pieces of yourself and the life you’ve built to depression might send you into a bit of a spiral.
But try to remember: Panicking won’t help. If anything, it may further confuse your mind and may make it even more difficult for you to find your way through these feelings you want to escape.
When you start to feel overwhelmed by the onset of depressive symptoms, try to take a moment and breathe.
Research has shown that slow, deep breathing techniques may help reduce stress, anxiety, and depression. The scientists even propose that these techniques may be used as first-line and supplemental treatments for these conditions.
Taking deep breaths and paying close attention as the air fills your abdomen on inhale and then releases on exhale may give you a chance to slow down and better assess what may be going on in your life that could be contributing to the feelings you’re experiencing.
Here are some specific deep breathing exercises you can try.
Reach out
Sometimes we all need a minute to vent to a friend or problem-solve with a family member. This is often also so much easier to do at the beginning of a depressive episode than once rooted inside that episode.
Don’t hesitate to reach out to a loved one when you feel the signs of depression coming on.
Why not pick up the phone and call, or even better, get outside together for a walk or hike where you can both enjoy some sunshine as you talk?
After all, research has found that both daily exercise and exposure to sunlight can help reduce symptoms of depression.
It may not solve everything you’re dealing with, but sometimes just the reminder that you have people in your corner who care about you and your mental well-being can help.
Focus on gratitude
Depression lies. It tells us we are all alone, that no one cares about us, that we have nothing in our lives to appreciate or look forward to.
If you’ve been feeling this way, it isn’t your fault — it’s depression. But it also isn’t true. No matter how bad things are, we all have something to be grateful for.
Reminding ourselves of that can sometimes help to counteract the lies depression tells us. It may not make your depression go away, but it can serve as a healthy reminder of the good you do still have in your life.
Some research even suggests that practicing gratitude and writing down things you’re grateful for may reduce symptoms of depression.
It’s a good idea to try dedicating some time each day to focusing on gratitude. Perhaps you want to write down the things you’re grateful for, or you may want to make it a habit to discuss those things as a family at dinner each night — whatever works best for you.
Evaluate your situation
Sometimes there is a trigger for depression that can be fairly simple to identify. Have you experienced a recent loss in your life? Or have you lapsed in your own self-care?
If you’re experiencing depression, it can be important to step back and try to assess what the most recent trigger may have been — especially if that trigger is something you may be able to quickly or easily resolve, like evaluating whether your medication is working for you or whether it may be time to check in with your treatment team about a possible change in dosage or medication.
An evaluation of your situation can also help you to identify the tools you may have at your disposal for feeling better:
- Who do you have in your life that you can reach out to?
- What options do you have nearby for getting out and enjoying the sun and exercise every day?
- What might hobbies help you to stay busy and keep your mind off the weight of depression coming over you?
- Could you benefit from getting a little more sleep or some healthier meals in your stomach?
Whatever the case may be, a full assessment of your situation can help you form a better picture of what’s going on and what you can do to resolve it.
Make a plan
The early warning signs of depression don’t always develop the way you fear they might. Occasionally, you may find you’re able to pull yourself out of that state fairly quickly and that it never becomes a full-blown depressive episode. But sometimes, it does.
Establishing a plan early on for how you’ll deal with that if it happens can be key to getting through it.
Once you’re in the middle of a deep depression, it can be difficult to see your way out and ask for help. That’s why a plan becomes important.
Perhaps you promise yourself that you’ll set up an appointment with a therapist if you’re still feeling this way in a week. Or maybe you agree to talk with your doctor about adjusting your meds after a period of time.
You may even find that planning for a change of scenery — a trip to see family or a vacation with friends — proves to be exactly what you need.
The point is to have a plan for addressing ongoing feelings of depression.
Because if you plan now, you can be better prepared later.
The above tips may be all you need to keep yourself from spiraling into a deep depression when caught early enough. But sometimes, no matter what you do, it catches up to you anyway.
When that happens, reaching out for help can be crucial. If you’re experiencing any of the following, it’s advisable to set up an appointment with a medical professional or therapist to discuss your treatment options:
- trouble getting up and going to work or school
- a loss of interest in things you once enjoyed
- thoughts of suicide or self-harm
- difficulty concentrating
- a loss of memory
- finding it difficult to make decisions
- irritability that is impacting your relationships
- sleeping too much, or having a hard time sleeping at all
- eating too much or too little
Remember: Depression is a treatable condition, and there is always help available.
Are you in a crisis or considering suicide?
If you’re having thoughts of suicide or self-harm, you can access free support right away with these resources:
- The National Suicide Prevention Lifeline.
Call the Lifeline at 800-273-8255, 24 hours a day, 7 days a week. - The Crisis Text Line. Text HOME to the Crisis Text Line at 741741.
- The Trevor Project. LGBTQIA+ and under 25 years old? Call 866-488-7386, text START to 678678, or chat online 24-7.
- Veterans Crisis Line. Call 800-273-8255, text 838255, or chat online 24-7.
- Befrienders Worldwide. This international crisis helpline network can help you find a local helpline.
Depression impacts many people every year — you’re not alone if it is affecting you.
The good news is that you also don’t have to be alone in working through those feelings. There are people in your life who care about you and medical professionals who want to help.
So if you notice signs of a depressive episode, you don’t have to sit alone with it. Consider reaching out to someone who cares about you and let them know what you’re feeling.
Then maybe get outside and see if some fresh air in the company of a supportive ally helps.
If you’re not ready to speak with a friend or family member about your depression, consider calling a depression support hotline. Sometimes opening up to a stranger is easier than talking with someone you know.
With the right tools, treatment, and support by your side, you can manage your depression and live a fulfilling life.
Moving Away from the ‘Black Dog’ Depression Metaphor
You don’t need the “black dog” metaphor to talk about depression. Though a metaphor may help you visualize your condition, it’s not needed for managing symptoms.
Human beings throughout the centuries have had to find ways to live with and manage depression. They also developed metaphors and similes to express how the condition made them feel.
As early as 65 B.C., the Roman poet Horace wrote of “black dog” depression — essentially having a black dog trailing behind a person as a symbol of depression.
It was a description Winston Churchill found so apt that he later adopted it himself. And in 2011, the Black Dog Campaign began in the United Kingdom to raise awareness and resources for those living with depression.
The symbolism is that of a sullen dog that a person is struggling to get off their backs. It links back to the idea of dogs guarding the afterlife and an absence of color and light.
Still, the term itself is seen as problematic because it associates the color black with something bad. While the original term never had anything to do with race, it raises valid questions about the underpinnings of racism rooted deeply within our society.
As such, it’s important to note that the metaphor could really be any imagery that speaks to an individual’s experience with depression, whether that be an angry cat, a circling vulture, or a carnivorous plant.
Still, while metaphors may help you visualize your condition, they’re ultimately unnecessary for managing your symptoms.
In fact, they may even be problematic as they can create the illusion that a mental health condition isn’t real.
Whether you use a metaphor or not, there are things you can do to help keep depression at bay.
Depression is one of the most common mental health conditions. For instance, according to the National Institute of Mental Health (NIMH), just over 7% of American adults experienced at least one episode of depression in 2017.
Many people who experience one episode of depression may encounter additional episodes and may even learn to recognize the signs that a bout of depression may be coming on.
For people who rely on a metaphor to describe their depression, this is the significance of “hearing the depression ‘dog’ growling,” in that it represents the way a person may feel as depression sneaks up on them once again.
Whether you’re feeling a new episode of depression coming on or you’ve been living with the condition for a long time, there are things you can do to keep symptoms at bay.
Breathe
It’s easy to panic when you begin to recognize the signs of a depressive episode, especially if you’ve had a particularly bad bout of depression in the past. It’s understandable that you wouldn’t want to go through that again and that the threat of losing pieces of yourself and the life you’ve built to depression might send you into a bit of a spiral.
But try to remember: Panicking won’t help. If anything, it may further confuse your mind and may make it even more difficult for you to find your way through these feelings you want to escape.
When you start to feel overwhelmed by the onset of depressive symptoms, try to take a moment and breathe.
Research has shown that slow, deep breathing techniques may help reduce stress, anxiety, and depression. The scientists even propose that these techniques may be used as first-line and supplemental treatments for these conditions.
Taking deep breaths and paying close attention as the air fills your abdomen on inhale and then releases on exhale may give you a chance to slow down and better assess what may be going on in your life that could be contributing to the feelings you’re experiencing.
Here are some specific deep breathing exercises you can try.
Reach out
Sometimes we all need a minute to vent to a friend or problem-solve with a family member. This is often also so much easier to do at the beginning of a depressive episode than once rooted inside that episode.
Don’t hesitate to reach out to a loved one when you feel the signs of depression coming on.
Why not pick up the phone and call, or even better, get outside together for a walk or hike where you can both enjoy some sunshine as you talk?
After all, research has found that both daily exercise and exposure to sunlight can help reduce symptoms of depression.
It may not solve everything you’re dealing with, but sometimes just the reminder that you have people in your corner who care about you and your mental well-being can help.
Focus on gratitude
Depression lies. It tells us we are all alone, that no one cares about us, that we have nothing in our lives to appreciate or look forward to.
If you’ve been feeling this way, it isn’t your fault — it’s depression. But it also isn’t true. No matter how bad things are, we all have something to be grateful for.
Reminding ourselves of that can sometimes help to counteract the lies depression tells us. It may not make your depression go away, but it can serve as a healthy reminder of the good you do still have in your life.
Some research even suggests that practicing gratitude and writing down things you’re grateful for may reduce symptoms of depression.
It’s a good idea to try dedicating some time each day to focusing on gratitude. Perhaps you want to write down the things you’re grateful for, or you may want to make it a habit to discuss those things as a family at dinner each night — whatever works best for you.
Evaluate your situation
Sometimes there is a trigger for depression that can be fairly simple to identify. Have you experienced a recent loss in your life? Or have you lapsed in your own self-care?
If you’re experiencing depression, it can be important to step back and try to assess what the most recent trigger may have been — especially if that trigger is something you may be able to quickly or easily resolve, like evaluating whether your medication is working for you or whether it may be time to check in with your treatment team about a possible change in dosage or medication.
An evaluation of your situation can also help you to identify the tools you may have at your disposal for feeling better:
- Who do you have in your life that you can reach out to?
- What options do you have nearby for getting out and enjoying the sun and exercise every day?
- What might hobbies help you to stay busy and keep your mind off the weight of depression coming over you?
- Could you benefit from getting a little more sleep or some healthier meals in your stomach?
Whatever the case may be, a full assessment of your situation can help you form a better picture of what’s going on and what you can do to resolve it.
Make a plan
The early warning signs of depression don’t always develop the way you fear they might. Occasionally, you may find you’re able to pull yourself out of that state fairly quickly and that it never becomes a full-blown depressive episode. But sometimes, it does.
Establishing a plan early on for how you’ll deal with that if it happens can be key to getting through it.
Once you’re in the middle of a deep depression, it can be difficult to see your way out and ask for help. That’s why a plan becomes important.
Perhaps you promise yourself that you’ll set up an appointment with a therapist if you’re still feeling this way in a week. Or maybe you agree to talk with your doctor about adjusting your meds after a period of time.
You may even find that planning for a change of scenery — a trip to see family or a vacation with friends — proves to be exactly what you need.
The point is to have a plan for addressing ongoing feelings of depression. Because if you plan now, you can be better prepared later.
The above tips may be all you need to keep yourself from spiraling into a deep depression when caught early enough. But sometimes, no matter what you do, it catches up to you anyway.
When that happens, reaching out for help can be crucial. If you’re experiencing any of the following, it’s advisable to set up an appointment with a medical professional or therapist to discuss your treatment options:
- trouble getting up and going to work or school
- a loss of interest in things you once enjoyed
- thoughts of suicide or self-harm
- difficulty concentrating
- a loss of memory
- finding it difficult to make decisions
- irritability that is impacting your relationships
- sleeping too much, or having a hard time sleeping at all
- eating too much or too little
Remember: Depression is a treatable condition, and there is always help available.
Are you in a crisis or considering suicide?
If you’re having thoughts of suicide or self-harm, you can access free support right away with these resources:
- The National Suicide Prevention Lifeline. Call the Lifeline at 800-273-8255, 24 hours a day, 7 days a week.
- The Crisis Text Line. Text HOME to the Crisis Text Line at 741741.
- The Trevor Project. LGBTQIA+ and under 25 years old? Call 866-488-7386, text START to 678678, or chat online 24-7.
- Veterans Crisis Line. Call 800-273-8255, text 838255, or chat online 24-7.
- Befrienders Worldwide. This international crisis helpline network can help you find a local helpline.
Depression impacts many people every year — you’re not alone if it is affecting you.
The good news is that you also don’t have to be alone in working through those feelings. There are people in your life who care about you and medical professionals who want to help.
So if you notice signs of a depressive episode, you don’t have to sit alone with it. Consider reaching out to someone who cares about you and let them know what you’re feeling. Then maybe get outside and see if some fresh air in the company of a supportive ally helps.
If you’re not ready to speak with a friend or family member about your depression, consider calling a depression support hotline. Sometimes opening up to a stranger is easier than talking with someone you know.
With the right tools, treatment, and support by your side, you can manage your depression and live a fulfilling life.
Depression in dogs: how to cheer up and cheer up the dog
Any owner has experienced surges of joy from meeting or contact with his pet, especially when he looks soulfully into the eyes.
But what if the dog is in a bad mood? Do dogs get depression?
Signs of Depression in Dogs
Some warning signs that an animal may be depressed are very similar to those of humans.
You need to pay attention to the following symptoms:
- Sleep mode change. Just like humans, dogs tend to sleep more when they're not in the mood. If the pet does not want to get up, this may be a sign that he is depressed.
- Loss of interest in favorite activities. If the dog doesn't want to walk or run in circles around the owner when it's time to feed, he may be depressed. Also, a sign of a lack of mood in a pet may be ignoring the owner when he comes home.
- Excessive licking or other compulsive behavior. Some animals lick their paws to calm themselves, so this behavior may indicate that the dog has become depressed. nine0012
Depression in dogs: when to see a doctor
If the owner feels that the dog has become lethargic and sad, it is necessary to consult a specialist. Dogs can get depressed, but its symptoms are usually similar to those of a wide variety of illnesses.
If a dog is moody and eating little, sleeping more, or less energetic, it is up to the veterinarian to determine what is causing the change in behavior.
“It will be easier for you to identify these signs (even if they are subtle) if you know your pet’s normal state well: when he is in a good mood, activity, gait, appetite, thirst, sleep and wakefulness patterns and other physical and behavioral features. After all, if you don't know what's normal, you'll have a much harder time recognizing abnormalities," writes Dr. Jason Nicholas in Preventive Vet. nine0003
How to treat depression in dogs due to boredom
How to cheer up a dog if he is sad? First you need to try to understand if the pet is bored. “Most often, a dog gets depressed simply because it is bored,” says Marty Becker, a veterinarian and author from Idaho.
"Dogs are not born retirees," Becker told ABC News. Dogs are naturally energetic creatures. They constantly want to do something. Modern dogs get terribly bored."
In order for the pet not to get bored, it is necessary to provide him with daily physical activity - walking, running, playing with the ball.
nine0003
Mental stimulation should also be provided to the dog. For example, a puzzle feeder can help keep behavioral problems under control and keep the animal's mind sharp. This is convenient if the owners are at work or if the pet is worried.
Seasonal Affective Disorder (SAD), Winter/Fall Depression in Dogs
Psychology Today reports that, in a survey conducted by The People's Dispensary for Sick Animals, about 40% of dog owners have seen their pets experience significant mood swings during the winter. In addition, half of the owners felt that their dogs were sleeping longer than usual, and about two in five reported that their pets were generally less active during this period, even despite increased appetite. nine0003
To help your dog cope with seasonal affective disorder, Psychology Today recommends increasing your pet's exposure to sunlight by placing their bed in front of a window or glass door. It is also worth increasing the number of walks during the day.
Can a dog be depressed because of the loss
Sometimes a dog is sad for the same reasons as people - because of the loss of a loved one. A pet becomes attached to people and other pets in much the same way as a person. In the event of the loss of a family member due to death, divorce, or departure to study, the dog may fall into melancholy. nine0003
If significant changes in the animal's mood have occurred after one of the family members or pets has disappeared from its field of vision, additional love and care should be shown to it. The dog needs to be made aware that a loving owner is nearby and can always console her.
Pets, like us, have bad days. Only someone who truly loves a dog can notice that she has become not herself. How to cheer up a dog? To be there for her when she needs it the most. nine0003
Read also:
What to do if a dog misses its owner?
Is your dog bored? Make her happy with one of these 6 games!
5 ideas for active play with the dog at home
DIY toys for dogs
Is it possible to defeat the "black dog" of depression? |
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“The black dog that is always with me” was the name given to depression by Winston Churchill, who suffered from this disorder all his life.
Today, depression has taken on the character of a global health crisis, the magnitude of which is clearly underestimated. Meanwhile, depression affects ten percent of the world's population. These figures were published by experts from the World Health Organization. They argue that depression is treatable and call for an end to the stigmatization of the condition. Continuation of the topic - in the material of Natalia Terekhova. nine0003
*****
Depression is as old as time. In ancient times, it was called melancholy and offered various methods of treatment. The ancient Greek healer Hippocrates advanced farthest in his observations and research. One of his recommendations - to encourage and amuse the patient with depression - has not lost its relevance today.
So what is the definition of depression in modern medicine? Shekhar Saxena, Director of the Department of Mental Health and Substance Abuse at WHO, answers this question:
« Depression is a mental disorder that causes persistent feelings of sadness lasting more than two weeks.
This makes depression different from the normal mood swings that each of us experiences from time to time. This condition affects our ability to function successfully at work, school, or home .”
Depression needs to be taken seriously, says Dr. Saxena. This disorder is the world's leading cause of disability and a significant contributor to the global burden of disease. In order to get depressed, it is not at all necessary to be a poor and sick resident of a poor country - the “black dog” will overtake both the healthy and the rich, the WHO expert notes, but most often the weaker sex suffers from it:
« Women are almost twice as likely to be depressed as men. However, this condition occurs in all age groups except children under 15 and in all regions of the world .”
In the last 10 years, doctors began to notice that depression has penetrated into the youth environment. WHO statistics show that people between the ages of 12 and 25 are just as likely to be affected by this disorder as adults.
True, in young people the disease goes away with other symptoms - for example, poor school performance can be the first sign of depression. Dr. Saxena is worried that doctors cannot yet explain this:
« We do not fully understand the causes of depression in adolescents and young adults. Perhaps this is due to the rapid changes in the socio-economic sphere. In addition, a growing number of young people are affected by natural disasters, conflicts and wars. These factors increase the risk of depression among all age groups, including youth .”
According to the WHO expert, depression often drives people to suicide. There are an estimated 1 million deaths each year due to suicide. Of course, this is not the only reason for voluntary departure from life, but one of the main ones. More than half of the people who commit suicide suffer from depression, and among those who have made an unsuccessful suicide attempt, their number is even higher. It is impossible to drive the disease inside, it is necessary to actively involve patients in a normal life, and for this it is necessary first of all to recognize the presence of depression and seek help, Shekhar Saxena is convinced:
« In the worst case, depression can lead to a suicide attempt.
