7/25/2019 6 Things Not to Say to Someone With Depression
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6 Things Not to Say to Someone with Depression
Lindsay Holmes
If you've ever known someone with depression or have battled it
yourself, you're deeply aware of the
accidental insensitivity that can often come with it. For those
who may not understand the complexities, it's
easy to say things that have the potential to do more harm than
good.
While the U.S. has one of the lower clinical depression rates in
the world, the number of people it has an
impact on is still significant. An estimated 1 in 10 Americans
suffer yearly from the illness.
So how can we help someone who may be affected? According to Dr.
Adam Kaplin, an associate professor in
the departments of psychiatry and neurology at Johns Hopkins
University, it's not just your words, but your
actions that can be the most supportive.
"It's best not to say anything that is going to make them think
that what they're dealing with is because of a
lack of coping skills, personal weakness or a character flaw,"
Kaplin tells The Huffington Post. "The worst part
of depression is that it narrows the field of vision into a very
small tube so they can't see the options. A lot of
[the goal of helping] is giving people a hope that things will
get better."
Kaplin advises that while every case is different, there are
some general principles to follow when it comes
to helping those who find themselves in this situation. Below
find the six things people shouldn't say to
someone with depression.
1. "I know how you feel."
Empathy is a great trait to possess, but in certain cases it's
best not to try to relate if you really don't know
what the other person is going through, Kaplin says. If you do
have experience with depression, it may help
to share with them that they're not alone -- as long as you're
not making the conversation completely about
you. "Each person experiences depression in their own way,"
Kaplin explained. "Telling someone you know...invalidates what
theyre going through so just saying 'that must be difficult'
validates that theyre having a
hard time and their suffering is real."
2. "Suck it up."
You may not intend to trivialize someone's condition -- but with
phrases like "suck it up" or "just be positive,"
you may be doing just that. "What [most people don't realize]
about depression is that its debilitating to
concentration, focus and sleep. It changes lives and people get
off of trajectory of where theyre heading,"
Kaplin explains.
Kaplin says that it's crucial not to underestimate the impact of
depression. Approximately 20 millionAmerican adults suffer from
mood disorders in a given year.
3. "Cheer up."
"The phrase 'cheer up' is like a close cousin of 'suck it up,'"
Kaplin says. Telling someone to be cheery isn't
going to do much -- in fact, it may make them feel worse. Kaplin
suggests instead of advising them to perk
up, try just offering your presence. "Just listening to what
that person is going through and saying something
like, 'Wow that must be hard,' gives them validation that it's a
difficult time. If they could cheer up, they
would have by now."
7/25/2019 6 Things Not to Say to Someone With Depression
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4. "You have to be strong for your kids."
When trying to comfort someone with depression when children are
involved, the process may be a little bit
trickier. Kaplin explains that while you may think you are
helping out by giving advice about the kids -- or
even offering to help by watching them for a few hours -- it may
be misinterpreted. "They may be sensitive
to that and think, 'Oh, she thinks I am a terrible parent,'" he
says. "I think there are ways to help and put it in
a way that is sensitive to those thoughts."
If you are trying to help with the kids, Kaplin suggests
offering to plan an outing for your family and their
family, and keep it as an open invitation. "This way, you aren't
accusing anything, you're just trying to be
helpful [while remaining] diplomatic and leaving them a choice
[to accept or decline]."
5. "It's all in your head."
Like "suck it up," this also falls into the territory of
minimizing what may be going on -- and it may not be
entirely possible to just "think your way" out of depression. In
a 2011 blog post on Psychology Today, licensed
psychologist Dr. Clifford Lazarus explains why actions, not just
thoughts, are key to overcoming the illness:
One of the most effective psychological therapies for depression
is called
"Cognitive Therapy" (CT) that aims to alleviate depression by
changing people's
thoughts from negative biases to more positive patterns.
Ironically, despite
extensive research and clinical experience that would seem to
validate CT's
effectiveness, simply combating negative thoughts and replacing
them with more
rational beliefs rarely helps depression.
This is not really surprising when you consider that you can't
simply talk people out
of, or have them just think themselves out of, phobias, right?
To truly conquer a
phobic reaction a person must face, approach and confront the
fear -- that is, he or
she must take behavioral steps and specific actions, not merely
think about it
differently or just acknowledge that the fear is irrational.
Similarly, challenging
irrational beliefs, focusing on more positive thoughts, and
trying to change
depressive, cognitive schemas is not very likely to shift one's
mood out of
depression. What will do the trick, however, is to change how
one acts.
When it comes to a loved one with depression, Kaplin says it can
often feel like you've done something wrong
and you're being shut out, but just realize that it's nothing
personal. "It can feel like that person is cold and
isolated and it feels that way because that illness has isolated
that person from their own feelings," Kaplin
says. "[As they overcome depression], their tunnel vision begins
to expand and they're able to see more
possibilities. As people get better, their world will
broaden."
6. "Just think -- there are others who have it worse than you
do."
While you may be trying to put things into perspective, it may
not be received that way. "[The key] is to
recognize their suffering as opposed to being dismissive,"
Kaplin says. "With a phrase like this, there may be
an underlying issue in that we don't really know what to say, so
we're trying to make ourselves feel better by
trying to make the person suffering feel better."
Kaplan suggests that instead of offering perspective, just
saying nothing or hanging out with someone for a
little while may be a good idea. "A lot of times it's just
recognizing that you can't always take someone's pain
away, so it's just a matter of being comforting," he says.
"There are certain messages that you do want to put
forward. Just knowing that you're not alone is half battle when
it comes to depression, so just being there
and connecting will help."
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