Get a grip on depression before depression gets a grip on you

The social isolation and withdrawal many people experience due to Covid-19 could lead to an increase in depression among students.

Do something about depression before it’s too late. (Picture: Daniël Pretorius)

One in four university students will suffer from depression during their academic career, according to a 2019 study of South African undergraduate students. With the increase in isolation and withdrawal due to Covid-19, this figure could be even higher.

According to the South African Depression and Anxiety Group (Sadag), depression is the number one reason students drop out of school, with students suffering from depression being nearly twice as likely to fail in comparison to their peers.

Dr Rümando Kok, clinical psychologist and senior lecturer at the NWU, said there is seldom only one thing that causes depression. “People all have a certain genetic predisposition for certain forms of pathology such as anxiety or depression.” However, lockdown has caused an increase in isolation and social withdrawal, “which we know is linked to an increase in depression”, he said.

Clinical psychologist Dr Doret Kirsten said the impact Covid-19 has, plays a major role in student depression. “Students’ whole lifestyle has changed now. Usually they were on campus, they had their own support systems, they lived alone, away from family and were very independent. For many students who don’t come from a happy family, going to campus was an escape and a relief.”

Kok also pointed to other factors leading to depression, such as breaks in routine and structure. “As humans we are creatures of habit, we like structure and rhythm, and when these rhythms are disturbed we are forced to adapt and that adaptation isn’t always easy.”

Speaking about how students can combat the onset of depression while they adapt to the new distance learning environment, Kirsten emphasised the importance of maintaining a fixed routine. “Remember that working from home during lockdown does not mean it is a holiday. One of the biggest things is getting up at the right time.”

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Dr. Rümando Kok, clinical psychologist and senior lecturer at the NWU. (Picture: Supplied)

Kok agrees. “When people are depressed, they would like to stay in bed, not shower or get dressed, and don’t want to make plans for the day; they basically want to just be passive. If you’re suffering from depression, this is exactly what you shouldn’t do. Force yourself to do it, set a few goals for yourself and get some people to hold you accountable,” Kok said, adding that it does not have to be “a whole list of 20 different things, just two or three things,” but make sure you do them.

Kok advised that when you feel depression coming on, it is crucial to get together with people and to reach out, even if it is only a phone call. “Depressed people tend to be caught up in a monologue. This self-talk leads to affective rumination, where you’re just spinning your wheels and thinking yourself more anxious and depressed. Reach out and get into a dialogue.” He says as little as two to three meaningful relationships can help you get out of your own head.

Kirsten also stressed that having a good support network of friends or family is very important, as well as getting enough exercise, and following a healthy, nutritious diet. She warned regular party-goers that alcohol is a depressant. “Students should not self-medicate. Many students use alcohol and drugs such as marijuana, cat, and crack as a way to deal with depression and anxiety. It is not a long-term solution; you have to get the right treatment.”

Both doctors noted students should not attempt self-diagnosis, but rather turn to a mental health professional. Kirsten suggests anyone concerned about showing symptoms of depression should fill out a Patient Health Questionnaire, and seek appropriate professional help.

Individuals looking for immediate help can contact:

  • Thuso1777 student counselling: 018 299 1777
  • Sadag 24hr Suicide Crisis Helpline: 0800 567 567
  • Cipla 24hr Mental Health Helpline: 0800 456 789 / Whatsapp: 076 882 2755