Self care when depressed

SAMHSA’s National Helpline | SAMHSA

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SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.
Also visit the online treatment locator.

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The service is open 24/7, 365 days a year.

English and Spanish are available if you select the option to speak with a national representative. Currently, the 435748 (HELP4U) text messaging service is only available in English.

In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.

No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.

Suggested Resources
What Is Substance Abuse Treatment? A Booklet for Families
Created for family members of people with alcohol abuse or drug abuse problems. Answers questions about substance abuse, its symptoms, different types of treatment, and recovery. Addresses concerns of children of parents with substance use/abuse problems.
It's Not Your Fault (NACoA) (PDF | 12 KB)
Assures teens with parents who abuse alcohol or drugs that, "It's not your fault!" and that they are not alone. Encourages teens to seek emotional support from other adults, school counselors, and youth support groups such as Alateen, and provides a resource list.

After an Attempt: A Guide for Taking Care of Your Family Member After Treatment in the Emergency Department
Aids family members in coping with the aftermath of a relative's suicide attempt. Describes the emergency department treatment process, lists questions to ask about follow-up treatment, and describes how to reduce risk and ensure safety at home.
Family Therapy Can Help: For People in Recovery From Mental Illness or Addiction
Explores the role of family therapy in recovery from mental illness or substance abuse. Explains how family therapy sessions are run and who conducts them, describes a typical session, and provides information on its effectiveness in recovery.
For additional resources, please visit the SAMHSA Store.

Last Updated: 08/30/2022

Alcohol, Tobacco, and Other Drugs

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Misusing alcohol, tobacco, and other drugs can have both immediate and long-term health effects.

The misuse and abuse of alcohol, tobacco, illicit drugs, and prescription medications affect the health and well-being of millions of Americans. NSDUH estimates allow researchers, clinicians, policymakers, and the general public to better understand and improve the nation’s behavioral health. These reports and detailed tables present estimates from the 2021 National Survey on Drug Use and Health (NSDUH).

Alcohol

Data:

Among the 133.1 million current alcohol users aged 12 or older in 2021, 60.0 million people (or 45.1%) were past month binge drinkers. The percentage of people who were past month binge drinkers was highest among young adults aged 18 to 25 (29.2% or 9.8 million people), followed by adults aged 26 or older (22.4% or 49.3 million people), then by adolescents aged 12 to 17 (3.8% or 995,000 people). (2021 NSDUH)
Among people aged 12 to 20 in 2021, 15.1% (or 5.9 million people) were past month alcohol users. Estimates of binge alcohol use and heavy alcohol use in the past month among underage people were 8.3% (or 3.2 million people) and 1.6% (or 613,000 people), respectively. (2021 NSDUH)

In 2020, 50.0% of people aged 12 or older (or 138.5 million people) used alcohol in the past month (i.e., current alcohol users) (2020 NSDUH)
Among the 138.5 million people who were current alcohol users, 61.6 million people (or 44.4%) were classified as binge drinkers and 17.7 million people (28.8% of current binge drinkers and 12.8% of current alcohol users) were classified as heavy drinkers (2020 NSDUH)
The percentage of people who were past month binge alcohol users was highest among young adults aged 18 to 25 (31. 4%) compared with 22.9% of adults aged 26 or older and 4.1% of adolescents aged 12 to 17 (2020 NSDUH)
Excessive alcohol use can increase a person’s risk of stroke, liver cirrhosis, alcoholic hepatitis, cancer, and other serious health conditions
Excessive alcohol use can also lead to risk-taking behavior, including driving while impaired. The Centers for Disease Control and Prevention reports that 29 people in the United States die in motor vehicle crashes that involve an alcohol-impaired driver daily

Programs/Initiatives:

STOP Underage Drinking interagency portal - Interagency Coordinating Committee on the Prevention of Underage Drinking
Interagency Coordinating Committee on the Prevention of Underage Drinking
Talk. They Hear You.
Underage Drinking: Myths vs. Facts
Talking with your College-Bound Young Adult About Alcohol

Relevant links:

National Association of State Alcohol and Drug Abuse Directors
Department of Transportation Office of Drug & Alcohol Policy & Compliance
Alcohol Policy Information Systems Database (APIS)
National Institute on Alcohol Abuse and Alcoholism

Tobacco

Data:

In 2020, 20. 7% of people aged 12 or older (or 57.3 million people) used nicotine products (i.e., used tobacco products or vaped nicotine) in the past month (2020 NSDUH)
Among past month users of nicotine products, nearly two thirds of adolescents aged 12 to 17 (63.1%) vaped nicotine but did not use tobacco products. In contrast, 88.9% of past month nicotine product users aged 26 or older used only tobacco products (2020 NSDUH)
Tobacco use is the leading cause of preventable death, often leading to lung cancer, respiratory disorders, heart disease, stroke, and other serious illnesses. The CDC reports that cigarette smoking causes more than 480,000 deaths each year in the United States
The CDC’s Office on Smoking and Health reports that more than 16 million Americans are living with a disease caused by smoking cigarettes

Electronic cigarette (e-cigarette) use data:

In 2021, 13.2 million people aged 12 or older (or 4.7%) used an e-cigarette or other vaping device to vape nicotine in the past month. The percentage of people who vaped nicotine was highest among young adults aged 18 to 25 (14.1% or 4.7 million people), followed by adolescents aged 12 to 17 (5.2% or 1.4 million people), then by adults aged 26 or older (3.2% or 7.1 million people).
Among people aged 12 to 20 in 2021, 11.0% (or 4.3 million people) used tobacco products or used an e-cigarette or other vaping device to vape nicotine in the past month. Among people in this age group, 8.1% (or 3.1 million people) vaped nicotine, 5.4% (or 2.1 million people) used tobacco products, and 3.4% (or 1.3 million people) smoked cigarettes in the past month. (2021 NSDUH)
Data from the Centers for Disease Control and Prevention’s 2020 National Youth Tobacco Survey. Among both middle and high school students, current use of e-cigarettes declined from 2019 to 2020, reversing previous trends and returning current e-cigarette use to levels similar to those observed in 2018
E-cigarettes are not safe for youth, young adults, or pregnant women, especially because they contain nicotine and other chemicals

Resources:

Tips for Teens: Tobacco
Tips for Teens: E-cigarettes
Implementing Tobacco Cessation Programs in Substance Use Disorder Treatment Settings
Synar Amendment Program

Links:

Truth Initiative
FDA Center for Tobacco Products
CDC Office on Smoking and Health
National Institute on Drug Abuse: Tobacco, Nicotine, and E-Cigarettes
National Institute on Drug Abuse: E-Cigarettes

Opioids

Data:

Among people aged 12 or older in 2021, 3. 3% (or 9.2 million people) misused opioids (heroin or prescription pain relievers) in the past year. Among the 9.2 million people who misused opioids in the past year, 8.7 million people misused prescription pain relievers compared with 1.1 million people who used heroin. These numbers include 574,000 people who both misused prescription pain relievers and used heroin in the past year. (2021 NSDUH)
Among people aged 12 or older in 2020, 3.4% (or 9.5 million people) misused opioids in the past year. Among the 9.5 million people who misused opioids in the past year, 9.3 million people misused prescription pain relievers and 902,000 people used heroin (2020 NSDUH)
According to the Centers for Disease Control and Prevention’s Understanding the Epidemic, an average of 128 Americans die every day from an opioid overdose

Resources:

Medication-Assisted Treatment
Opioid Overdose Prevention Toolkit
TIP 63: Medications for Opioid Use Disorder
Use of Medication-Assisted Treatment for Opioid Use Disorder in Criminal Justice Settings
Opioid Use Disorder and Pregnancy
Clinical Guidance for Treating Pregnant and Parenting Women With Opioid Use Disorder and Their Infants
The Facts about Buprenorphine for Treatment of Opioid Addiction
Pregnancy Planning for Women Being Treated for Opioid Use Disorder

Tips for Teens: Opioids
Rural Opioid Technical Assistance Grants
Tribal Opioid Response Grants
Provider’s Clinical Support System - Medication Assisted Treatment Grant Program

Links:

National Institute on Drug Abuse: Opioids
National Institute on Drug Abuse: Heroin
HHS Prevent Opioid Abuse
Community Anti-Drug Coalitions of America
Addiction Technology Transfer Center (ATTC) Network
Prevention Technology Transfer Center (PTTC) Network

Marijuana

Data:

In 2021, marijuana was the most commonly used illicit drug, with 18. 7% of people aged 12 or older (or 52.5 million people) using it in the past year. The percentage was highest among young adults aged 18 to 25 (35.4% or 11.8 million people), followed by adults aged 26 or older (17.2% or 37.9 million people), then by adolescents aged 12 to 17 (10.5% or 2.7 million people).
The percentage of people who used marijuana in the past year was highest among young adults aged 18 to 25 (34.5%) compared with 16.3% of adults aged 26 or older and 10.1% of adolescents aged 12 to 17 (2020 NSDUH)
Marijuana can impair judgment and distort perception in the short term and can lead to memory impairment in the long term
Marijuana can have significant health effects on youth and pregnant women.

Resources:

Know the Risks of Marijuana
Marijuana and Pregnancy
Tips for Teens: Marijuana

Relevant links:

National Institute on Drug Abuse: Marijuana
Addiction Technology Transfer Centers on Marijuana
CDC Marijuana and Public Health

Emerging Trends in Substance Misuse:

Methamphetamine—In 2019, NSDUH data show that approximately 2 million people used methamphetamine in the past year. Approximately 1 million people had a methamphetamine use disorder, which was higher than the percentage in 2016, but similar to the percentages in 2015 and 2018. The National Institute on Drug Abuse Data shows that overdose death rates involving methamphetamine have quadrupled from 2011 to 2017. Frequent meth use is associated with mood disturbances, hallucinations, and paranoia.
Cocaine—In 2019, NSDUH data show an estimated 5.5 million people aged 12 or older were past users of cocaine, including about 778,000 users of crack. The CDC reports that overdose deaths involving have increased by one-third from 2016 to 2017. In the short term, cocaine use can result in increased blood pressure, restlessness, and irritability. In the long term, severe medical complications of cocaine use include heart attacks, seizures, and abdominal pain.
Kratom—In 2019, NSDUH data show that about 825,000 people had used Kratom in the past month. Kratom is a tropical plant that grows naturally in Southeast Asia with leaves that can have psychotropic effects by affecting opioid brain receptors. It is currently unregulated and has risk of abuse and dependence. The National Institute on Drug Abuse reports that health effects of Kratom can include nausea, itching, seizures, and hallucinations.

Resources:

Tips for Teens: Methamphetamine
Tips for Teens: Cocaine
National Institute on Drug Abuse

More SAMHSA publications on substance use prevention and treatment.

Last Updated: 01/05/2023

How to deal with depression

Depression can be called the scourge of modern society. Every person encounters this state to one degree or another, noticing signs in himself or in a loved one: apathy, lethargy, indifference, melancholy or anxiety pile up and hang like a “heavy load”. As a result, a person suffers, because it is not for nothing that such a state is called oppressed. In such a state, it is necessary to turn to a psychologist and psychotherapist, psychiatrist. In mild cases, you can handle yourself by following the following rules:

Rule 1. Please yourself.

Depression is formed in the absence of a sufficient amount of positive emotions, when we experience a lack of pleasure. Therefore, by giving ourselves pleasure we can disarm depression. Pleasant sensations contribute to the production of endorphins, hormones of happiness. It is believed that endorphins are produced when eating chocolate. Therefore, many depressed eat, since one of the basic pleasures of a person is the absorption of food. nine0003

It is so natural that the basic physical needs cause the strongest sensations. It's sex and food. Since food is always easier, the figure suffers from stress and depression. But many neglect sex, because, as they say, "now it's not up to it." Scientists have discovered the beneficial effect of sex on the activity of all human organs, general health and longevity.

In addition to the above, there are activities that can give you special pleasure. Talking on the phone, reading an interesting book, flipping through a new magazine, movies, music, meeting with family or friends, shopping, haircuts and personal care (for women). During the day, focus on future “little joys”. Then the work will go well and the mood rises. Know that the first enemy of depression is everything that gives you pleasure. nine0003

Rule 2: Switch.

In order to avoid depression, you should do something. It is known that the longer a person does nothing, the more his hands let go. Plan out the tasks for the day, write them down so that you can then tick off or cross off the completed ones. This will give you strength and self-confidence. In general, it is not difficult, you just need to streamline your classes. it is desirable that you do not have a free minute.

If you are cleaning, do it perfectly, do not miss a single centimeter in the apartment. Then you can enjoy the fruits of your deeds and note that you have never done this before. Only things need to be chosen simple so as not to fall into despair from unforeseen difficulties. nine0003

Switching can also be done while eating. To do this, eat food slowly, trying to feel the taste of food and its smell as much as possible.

To switch while walking, peer at objects and plants, trying to find as much detail as possible in them, as children do when they see something for the first time.

Going to a play or concert is a great switch. It is preferable to visit small halls, or try to be closer to the stage. A live performance involves the viewer and saturates him with rich emotions, betrays a charge of energy and remains in memory for a long time. Thanks to the switches, you manage to activate the brain, and its active activity will neutralize the passivity of depression and make it recede. nine0003

Rule 3. Find something unusual for yourself.

Do something unusual for you. It is best if it also serves as a means of development.

For example, take paper, paints or crayons. Apply the background first. It can be anything, blurry, heterogeneous. Depict marine animals, a landscape of another planet and its inhabitants, depict some place on earth from a bird's eye view. Let go of your imagination and you will be surprised how many interesting things you can depict. The main thing is not to try to draw authentically, draw in a free manner, you do it for yourself. nine0003

Do a vigorous exercise or jog. Release tension from the muscles and tense thoughts will leave you.

Rule 4. Praise yourself.

One of the main motivating factors in any business is the opportunity to get a positive evaluative perception from someone. If a person receives an outstanding assessment in society, he is a hero of our time, if not, a nonentity. The society of people who surround us determines our well-being. A person always has a great need to be recognized and appreciated. Positive social assessments contain a huge charge of pleasure. It can be obtained in communication with friends, relatives, acquaintances. And how useful praise can be! From whom is it not easier to receive it than from yourself. nine0003

Such self-support will bring pleasure, increase self-esteem and give hope for a way out of the crisis.

It's really that simple. There is nothing unnatural and terrible in this. We can just start supporting and approving our own actions! Everything we do in a state of depression is especially valuable, because it is not easy. Praise yourself for these small victories. Say to yourself, “I did it! I am well done, I will do much more!” Remember that depression is afraid of any action, so it will inevitably fold after your victories! nine0003

Rule 5 Move.

Movement is life. This common truth is often forgotten in our technological age, when work is associated with a sedentary position in front of a computer monitor, driving a car. The body needs to move like a caged animal needs its run through its native expanses. Due to the lack of movement in a modern person, failures occur both at the physical and mental levels. Thus, the body signals: Move!

nine0002 What are the simplest and most effective types of movement we can offer ourselves?

- Walk in the fresh air, walk in any weather. Nature, as you know, has no bad weather.

It is recommended to walk for 30-60 minutes a day or more if you like.

- Exercising or jogging outdoors. Load yourself according to your age and physical condition. Records are not needed here.

- Fitness in the gym or at home. Being engaged in fitness, in addition to satisfying the body in motion, you will also acquire an excellent figure. nine0003

- Swimming. Water has a wonderful ability to absorb negativity. The aquatic environment for humans is natural and at the same time unusual. Swimming strengthens all the muscles of the body and has a beneficial effect on the internal organs.

-Just turn on loud music at home and dance. Improvise, perform various movements. Dance, as a manifestation of creative needs, activates the brain in addition to the body.

All these tips are sure to work effectively. You will do it. After all, the main thing is to want. nine0003

If you failed to overcome depression on your own, you need to contact a specialist psychiatrist, psychotherapist, psychologist.

Pay attention to the phone numbers and addresses where you can contact if you find yourself in a difficult life situation:

Zherdevsky district polyclinic to a psychiatrist.
To the Tambov Regional Psychiatric Clinical Hospital. tel. registry office 84752 45-44-11
Psychological assistance office: tel. 84752 53-18-36. nine0068

Office address: Tambov, Morshanskoe highway No. 5, building 713, 7th floor.

Psychiatrist, TOGBUZ Zherdevskaya CRH Voronina N.E.

How to get out of depression: effective advice from psychologists

How to get out of depression: effective advice from psychologists | Restorative medicine center "Altiva"

Depression is the most common mental disorder worldwide. It can occur in people of different status and age, in any life period. This disorder reduces the quality of a person’s life: it interferes with enjoying what is happening, working, maintaining social relationships, and even serving oneself. nine0003

5 ways to get out of depression on your own

There are different forms of depression. However, treatment will be most effective if started early. When depression is mild, you can get out of it on your own. To do this, you must follow the recommendations of psychologists, and not selectively, but in combination:

Sports. During physical activity (about 30 minutes), the production of the "hormone of happiness", endorphin, increases 5 times. Yoga, aerobics, or dancing can help you get out of depression. nine0068
Travel. Interesting trips, unfamiliar places, meeting new people - all this contributes to emotional upsurge. In a state of depression, solitude and loneliness should be avoided. Various hobbies and hobbies help well. And even ordinary walks in the fresh air.
Meditation. Stimulates the production of endorphin and norepinephrine, a neurotransmitter associated with mood. Techniques such as art therapy, massages, acupuncture, and the like may also be used.
Personal care. One of the main signs of depression is indifference, even to one's own appearance. Therefore, even if there is neither desire nor strength, it is still worth taking care of yourself and, if possible, visiting spas.
Healthy eating. If there is no appetite, it is better not to skip meals. In depressive conditions, immunity is often impaired, so it is better to focus on fruits and vegetables rich in vitamins and microelements.

During a period of depression, you should not make important decisions, because. the surrounding world is perceived biased. nine0003

Do's and don'ts for depression

Most people with depression don't realize they need help. There is no universal cure, but psychologists give recommendations on what exactly should not be done in this condition:

Alcohol. Alcoholic drinks can restore the joy of life for a very short period. In addition, many people suffering from depression often experience alcoholism or drug addiction.
Bad habits. People in a depressed state have low self-esteem, they are not interested in anything. They have no desire to even move, they can lie for days and do nothing. It is necessary to fight against this, it is impossible to follow the lead of such pernicious desires. nine0068
Ignore medication. Such severe forms of depression as chronic, bipolar, endogenous, cannot be cured without medical help.

Overcoming depression: when specialists are indispensable

Depression is a serious disorder that often requires medical attention. Therefore, contacting specialists is the most preferable and effective option. When there is neither the strength nor the desire to do anything, it is very difficult to get rid of a depressive state on your own. And when it comes to severe forms of depression, it is almost impossible. In such cases, treatment consists of several stages: