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David Mrazek, M.D.
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David Mrazek, M.D.
David Mrazek, M.D.
Dr. David A. Mrazek is chair of the Department of Psychiatry and Psychology at Mayo Clinic, Rochester, Minn., and a professor of psychiatry at College of Medicine, Mayo Clinic. Dr. Mrazek has developed a federally funded psychiatric pharmacogenomics research program and implemented clinical psychiatric pharmacogenomics services at Mayo Clinic.
He has received numerous awards including the Award for Creativity in Psychiatric Education from the American College of Psychiatrists and the Agnes Purcell McGavin Award for Distinguished Career Achievement in Child and Adolescent Psychiatry from the American Psychiatric Association. He currently serves as chairman of the board of the American Board of Psychiatry and Neurology.
Dr. Mrazek has focused his current efforts on using pharmacogenomics testing to improve clinical care. One of his specific goals is to decrease the risks of taking psychiatric medications.
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Depression blog
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June 25, 2008
Recover from depression one step at a time
By David Mrazek, M.D.
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Recovering from a depressive episode or managing depression long-term takes energy and planning. You may think, how am I going to find energy or motivation when I feel so poorly?
Depression can strip you of your self-esteem, self-confidence and motivation. Approach this in the same way you would approach a friend, loved one or child. You would approach helping that person in a reasonable, caring manner. Do the same for yourself. The key is to begin with small steps.
Say you want to begin exercising, attending to bills or mail, increasing your socialization or housework. Would you tackle all of these simultaneously? Of course you wouldn't. Pick one that is a priority to you. You then will need to set up a reasonable plan as to how to proceed with accomplishing your goal.
Let's go with exercise first. Overall, your goal may to improve your health. Your goal may be to walk a mile but how would you do this? You would train by walking one step at a time. I had a patient who had been an avid runner prior to having a moderately severe episode of depression. He essentially had given up on running and was not engaging in any exercise. He was ready to begin exercising again. His initial goal was to run 30 minutes 5 times per week. I asked him to rate on a scale from 1 to 10 (10 being the most likely and 1 being the least likely) the likelihood that he would accomplish his goal. He rated his goal as a 4. We know that a rating of higher than 7 is where we want to be in order to increase our chances of goal completion. After further thought, he changed his goal to stretching for 10 minutes two times in the next week. He then rated the likelihood that he would accomplish the goal as a 9. One week later, we reviewed his goal and he was able to successfully accomplish it!
The idea is to be your own cheerleader, be kind to yourself. You deserve to feel good and to be happy. Set up reasonable goals and then honestly rate them using the 1-10 scale. It is OK if you need to change your goal. Find a support person to share your goal with. Studies show that this will make it more likely that you will follow through. Once you have accomplished your first goal, you will find your self-esteem and confidence are boosted. Don't stop now, set up your next goal. Set your self up for success! You can do it!
39 comments posted
July 4, 2008 3:44 p.m.
I made a discovery that radically changed my life: I felt depressed and my primary doctor thought I was depressed. Depression meant I needed to be fixed with drugs and talk therapy. I then realized I really was UNHAPPY and there were real reasons for being unhappy and I was not addressing those things in my life that were making me unhappy. Once I listed those reasons, I was able to start the process of making the changes I needed to make in my life. Many people do have real depression because of chemical or other reasons and we would want them to get all the help they can ge but, many other people need to drop the label of being depressed and do what is necessary to make their life better. Yes, I did see a therapist who suggested how I could make the changes I needed to make and it worked. The last point: There is a huge difference between being depressed and sad; sadness is good and necessry and not pathological......
- Don DeLong
July 4, 2008 8:49 a.m.
Dianne: Depression is an all-consuming thing. I don't think this article was designed to minimize depression. I think it's written with the goal of encouraging us to get through this one day at a time...because sometimes that's all we can do. It's a reminder for us not to judge ourselves harshly and to treat our minds and bodies gently. It's sort of like giving us permission to take baby steps and telling us it's okay to do so. However, I do understanding where you are coming from. Sometimes thinking seems too overwhelming, much less trying to do normal daily activities.
- NativeRose
July 4, 2008 3:36 a.m.
Depression is a real bad thing. My family thinks that it's only for weak people "you're tougher than that" - yet I see that they dont find things easy and stumble sometimes. Why is there such a stigma to being depressed...? I sometimes feel my whole body breakout in a cold sweat when I get anxious... I have a good job and very independant. My husband carries a lot of baggage (ex-wife, son, dependant mother and sister).... i support him through it and feel like there is no one that understands what if feels like to carry this resentment.... I'm on anti-depressants - but sometimes you just wish that someone would take you and say "dont worry - everything is going to be alright"....
- No name given
July 3, 2008 2:20 p.m.
To RM: Take baby steps in overcoming your depression, and don't judge yourself about how long you have been depressed. May I suggest finding a support group through a psychologist or a 12-Step program that might be available in your area. Just being around people who understand what you are going through will help tremendously. I've been in and out of depression most of my adult life, and my support group continues to be "the light at the end of the tunnel".
- BJ
July 3, 2008 7:22 a.m.
I feel as if my heart is beating a mile and minute, and wonder how much more I can take.
- Green
July 2, 2008 3:34 p.m.
being medication these past few months and seeing a "good" psychologist has helped bring me out of the fog and pull that depression can bring. Both my family and friends have noticed that I am back. Having to addmited that I was drepressed in the first place was a big step. Going to a knowledgeable psychiatrist was a the best step I ever took. My medication makes my stomach a little upset but eating less doesn't hurt any of us Americans. I hope that anyone wondering out there should take advice and get real. Depression can not only hurt you it can kill you. Please understand that we are only humans and that means that we are NOT perfect. This can happen to anyone at any age. -Nancy
- nancy j
July 2, 2008 1:46 p.m.
Dealing with depression sounds so simple, according to this article. Just tackle one task at at time,and you can do it on your own! That's a disservice to those suffering from this affliction. Actually, dealing with major depression is an issue that may require counseling, multiple trials of different medications, and a great deal of support and understanding. I object to the light tone of this article... it implies that there's nothing wrong that a little effort won't solve. Even if you learn to cope with everyday tasks - and the method given does work for that - you still have an emptiness in your life that doesn't magically go away.
- Dianne
July 2, 2008 12:10 p.m.
Well I can tell you that since I done my therapie for alcool and drugs back in 1997, things have change quite a bit now that I am clean and sober. Thing is I have been on meds since 1999 thats when I fell apart coming back from the Artic where I worked 7/7 12 to 16 hours a day. I keep taking the meds that are prescribe to me but let me tell you that its getting old I am still depressed after all these years, I see a psychologist every week since almost a year now we talk...and I'm getting in touch with some hard emotions. If I may suggest something dont be affrais to ask question when the Doc prescribes meds...after all You have the last word on that.
- Mike
July 1, 2008 8:45 p.m.
This is the first time in my life that I have depression, and it's almost two years now. None of the meds work on me, they just make me phyically ill. Not too many people understand my suffering, they think I'm making things up. I've always been a person who was very strong -- they all came to me for help. Now that I need their help, they bury their heads. I'm trying my best, I want to be myself again. I'm going to take it one step at a time. I've missed out on too many things these last, almost two years.
- RM
July 1, 2008 1:19 p.m.
In general, Psychiatrist can prescribe medications- they are Medical Doctors (MD) and attended Medical School. Psychologist is a generic term - the provider could have a PhD, Master's degree, Social worker, etc. A psychologist provides talk therapy. Bottom Line: Call your Primary Care and ask for names.
- MC.com Staff
June 28, 2008 3:04 p.m.
When I began to emerge from my last depression episode, I was asked to go to a party. There were to be some eight people there, but associating with a group was just overwhelming for me. What if I suddenly started to cry at this party? What if I couldn't plaster a smile on my face? So...I was sort of criticized for not "working through it." In actuality, I was very proactive. I said I would rather hang out with a best friend who knows me well. These other people didn't understand that I needed to start small. I still feel kind of foolish for choosing to do something with the one trusted friend rather than the group...what a baby!
- NativeRose
June 27, 2008 3:52 p.m.
At 65 it seems i have had depression for some time. Have taken mediction at different times not on any thing now. Have had trouble with closness all my life and never was able to sustain joy with many things in my life. So now i go through the motions which has been my way for most of my life.
- Linda
June 26, 2008 9:36 p.m.
My aunt is really depressed since she has lost a second son (one fof 17yrs-old and the other other one of 29 yrs-old) in a vehicle acciddent in less than 5 years. She was telling me that she doesn't want to have this life and rather die. I don't know what eelse to tell her but I tell her that she still her other kids and her husband, and that God will give her the strength. She was on antidepressants before but her personal doctor took her off. She refuses to eat when she is alone, and my uncle tries to take care of her. Unfortunately, she says that there is no meaning to life anymore. She always asks God to take her out of her missery. Although, I have no knowledge in this area, I strongly believe that she needs professional help. My question is where she should go and get help from a a psychiatrist or psychologist? I would really appreciate your advice and help in this matter. Thank you and have a great day!
- Selena
June 26, 2008 3:32 p.m.
I have been the subject of experimental treatment for severe TRD in recent months and it has been quite successfull. In fact, I am re-learning how to live again after 15 long years of depression. I feel so good that I want to conquer the world, but because I never want to go back to where I was, I will take one step at a time, one day at a time.
- eljay
39 comments posted