By Health Square desk What is depression?
Depression is a health disorder that causes a consistently low mood, feeling of sadness and loss of interest in life activities.
Some people do not consider depression as a health disorder-they are wrong. Also known as Clinical depression, it affects a person’s thoughts, feelings, and behaviour. Depression affects not only mental but also the physical health of a person.
What are the symptoms of depression?
The symptoms of depression are complicated and vary widely in different people. The symptoms can persist for days, weeks or even months. It is unlikely to list all the signs at this page, but few common symptoms of depression are listed here.
Psychological
- Low mood and sadness
- Feeling hopeless
- Feeling helpless
- sense of guilt
- Low self-esteem
- Intolerance
- Irritability
- Loss of motivation
- Lack of interest in life
- Suicidal thoughts
- Affects decision-making ability
Physical
- Change in body movement
- Change in body weight
- Unexplained body pains
- Lack of energy
- Loss of libido
- Change in the menstrual cycle
- Change in sleep patterns
Social
- Avoid social contacts and taking part in fewer gatherings
- Neglecting hobbies and physical activities
- Difficulty in home, work, and family life
What are the causes of depression?
Depression does not have a single cause. There is a combination of triggers that aggravate the depression.
Studies show that depression is more common in old age, and it affects people who are facing social, economic, or emotional challenges.
Some of the causes of depression are
- Stressful events
- Family problems
- Relationship issues
- Loss of a loved one
- After childbirth in women
- Personality
- Family history
- Alcohol
- Medications
- Illness
- Financial breakdown
- Loneliness
These are just a few reasons. There can be many others and depends on the individual experiences of a person and how he copes with problems.
How to cope with depression?
Taking the first step is difficult but matters the most when you want to make a change. You can alleviate the symptom of stress by taking small steps. Set short term but achievable goals, have a walk around, meet friends, avoid negativity and others. Along with a will, try the following steps to “snap out of depression.”
Understand and accept the problem
What if you have a reading of 103 degrees Celsius on a thermometer. Now you cannot deny that you have a fever. Similarly, the solution is not present in the running from depression. You must accept the mental disorder and seek help.
Do not consider depression a sign of weakness, understand it as a disease and get ready to fight. Simple lifestyle, environmental and therapy can take away this problem like any other physical disorder. Remain calm during the episodes of anxiety
Find the lost person in you.
Depression cannot take away everything from a person. Other than a depression victim, they may be a friend, spouse, parent, someone’s’ child, colleague, spouse, and many other characters of life.
Think about your strengths, abilities, achievements, targets-they are worthwhile in looking ahead and live a happy life. Find that person in yourself, and it will help you to forget the past and focus on the future.
Exercise
It has a remarkable beneficial effects on people with depression. Exercise release endorphins in the body, a chemical that improves mood.
An analysis of 25 studies on reports of exercise and depression proves that regular exercise has significant effects on alleviating the symptoms of depression.
Realise Self-Care is Important
Self-care is necessary for good health, physical as well as mental. Looking after wellbeing improves a person’s self-confidence.
Self-care can be anything that enhances physical, mental, and emotional health. Any action which makes you feel happy, satisfied, and brings positive thoughts can be labelled under self-care. Some of the self-care activities are
- reading a book
- doing a beautiful and fresh makeover,
- meeting a friend,
- A healthy dine out
- Taking a soothing bath
- A nice walk
- Others
These activities can help you to recharge relax and connect to yourself.
Fight back negative thoughts
Negative thoughts like the feeling of worthlessness, failure or being unsuccessful, constitute a significant sign of depression. It is necessary to avoid these negative thoughts either by seeing a therapist or by challenging them on your own.
First, counteract these negative phrases in your mind with positives like I have done enough, I did up to the mark, I will rise again etc. This type of positive attitude helps you to build the lost self-esteem.
Cognitive behavioural therapy is also helpful in discounting the negative feelings. CBT is having sessions with a qualifies therapist to alter attitudes and behaviour.
Practice Mindfulness every day
Mindfulness is enjoying the peace of the moment without thinking about the future or dwelling in the past. It can be anything like enjoying the sunshine while sitting quietly in the garden, fully enjoy the warmth and aroma of a coffee or listening to your breathing patterns without being distracted.
Studies suggest that daily mindful practice reduces the symptoms of depression, improve mood, and lessen the recurrent episodes of chronic depression.
Stay in touch to reduce depression
The thoughts in depression overcome someone more often when a person is alone. Socializing can improve the symptoms. Do not withdraw yourself from relations that matter.
Reach out to the people when you feel low. Have a good talk with people with positive feelings and open out your fears.
Make a bedtime routine
Depression shakes your sleep and hunger patterns. Sleep has a significant impact on a person’s mental health, and lack of it worsen the symptoms of depression.
To combat the situation, try to go to bed and wake at the same time every day. Even if you are not feeling sleepy, go to the bedroom at the routine time and wait for sleep. The sleeping pattern can be improved by
- Making your bedroom comfortable and elegant
- Having a nice fragrance
- A warm bath
- Reading a book in bed
- Dim lights
- Just try to make your bedroom a comfort zone for you that attracts you to have a rest instead of struggling for asleep.
Set achievable goals
One of the prime reasons for depression is a failure at some stage of life. May it be financially, emotionally or any other.
Instead of dwelling in the past and crying over your loss, set new goals that keep you motivated. They can be anything that you want to achieve in a year like
- I will restart a new business.
- Myself is worthwhile for a new life partner or friend.
- I will look after an orphan to make up for my baby loss.
- will plan to help others with my experiences.
- I will shed some extra stones.
These are just a few examples. You can achieve what you want. All you need is having confidence in your abilities.
Quit Alcohol
Alcohol is depressant and aggravates depression. It also interacts with the medication of depression.
Everything feels challenging and worthless when you are fighting depression. The above-discussed changes could help you to cope with the symptoms of depression in a better way.
It is advisable to seek medical help to get rid of the disease in a better way with the help of an expert therapist and medicines when required.