Depression is a common mental disorder that causes people to experience depressed mood, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, low energy, and poor concentration.
Depression is different from feeling down or sad. Unhappiness is something which everyone feels at one time or another, usually due to a particular cause. A person suffering from depression will experience intense emotions of anxiety, hopelessness, negativity and helplessness, and the feelings stay with them instead of going away.
Depression can happen to anyone. Many successful and famous people who seem to have everything going for them battle with this problem. Depression also affects people of every age.
Half of the people who have depression will only experience it once but for the other half it will happen again. The length of time that it takes to recover ranges from around six months to a year or more.
Living with depression is difficult for those who suffer from it and for their family, friends, and colleagues. It can be difficult to know if you are depressed and what you can do about it.
Signs and symptoms of depression
- Tiredness and loss of energy.
- Sadness that doesn’t go away.
- Loss of self-confidence and self-esteem.
- Difficulty concentrating.
- Not being able to enjoy things that are usually pleasurable or interesting.
- Feeling anxious all the time.
- Avoiding other people, sometimes even your close friends.
- Feelings of helplessness and hopelessness.
- Sleeping problems – difficulties in getting off to sleep or waking up much earlier than usual.
- Very strong feelings of guilt or worthlessness.
- Finding it hard to function at work/college/school.
- Loss of appetite.
- Loss of sex drive and/or sexual problems.
- Physical aches and pains.
- Thinking about suicide and death.
What causes Depression?
Depression can happen suddenly as a result of physical illness, experiences dating back to childhood, unemployment, bereavement, family problems or other life-changing events.
Examples of chronic illnesses linked to depression include heart disease, back pain and cancer. Pituitary damage, a treatable condition which frequently follows head injuries, may also lead to depression.
Sometimes, there may be no clear reason for your depression but, whatever the original cause, identifying what may affect how you feel and the things that are likely to trigger depression is an important first step.
Types of depression
There are several types of depression, some of which are listed below.
Depression is described as mild when it has a limited negative effect on your daily life. For example, you may have difficulty concentrating at work or motivating yourself to do the things you normally enjoy.
Major depression interferes with an individual’s daily life – with eating, sleeping and other everyday activities. Some people may experience only one episode but it is more common to experience several episodes in a lifetime. It can lead to hospital admission, if the person is so unwell they are at risk of harm to themselves.
The mood swings in bi-polar disorder can be extreme – from highs, where the individual feels extremely elated and indestructible, to lows, where they may experience complete despair, lethargy and suicidal feelings. Sometimes people have very severe symptoms where they cannot make sense of their world and do things that seem odd or illogical.
Many new mothers experience what are sometimes called ‘baby blues’ a few days after the birth. These feelings of anxiety and lack of confidence are very distressing but in most cases last only a couple of weeks. Post-natal depression is more intense and lasts longer. It can leave new mothers feeling completely overwhelmed, inadequate and unable to cope. They may have problems sleeping, panic attacks or an intense fear of dying.
They may also experience negative feelings towards their child. It affects one in ten mothers and usually begins two to three weeks after the birth.
Seasonal Affective Disorder (SAD)
SAD is associated with the start of winter and can last until spring when longer days bring more daylight. When it is mild, it is sometimes called ‘winter blues’. SAD can make the sufferer feel anxious, stressed and depressed. It may interfere with their moods and with their sleeping and eating patterns.
Taking control of your depression
Depression often makes you feel helpless. Taking action to make yourself feel more in control will have a positive effect, whether it’s going for treatment, joining a gym, going for daily walks, or doing something that you are interested in or good at. If you don’t feel up to starting something new or joining a local group on your own, ask a friend to come with you.
There are many things you can do to help manage your symptoms and a wide range of treatments, both medical and non-medical.
How you see yourself
The way you think about yourself will affect your frame of mind and feelings of depression. It is common to have feelings of worthlessness or guilt with depression. Try to be aware of any negative thoughts you have about yourself and how they might be affecting how you see yourself and how you feel. If you can, try to think about how realistic these thoughts are and how you might change them into something more positive.
If you feel depressed it can be difficult to be sociable. Loneliness may make you feel worse, so it’s important to keep in touch with friends and family. Having people around you or groups that you are involved in will help to reduce feelings of isolation.
Worries about work, money or a legal situation
Making sure that you do not feel overwhelmed by your work responsibilities is important because it gives you a sense of being in control. It’s important to make time for yourself to do things you want to do or to be with friends and family.
If you’re struggling to cope with work pressures and you have access to an occupational health department, you can speak to them about how you are feeling. They may be able to help you to review your work commitments or address specific issues that are affecting your work.
Where possible, you should always try to keep working. This is because people with depression often find that having something meaningful to do and a reason to get up in the morning is very helpful. Being with work colleagues, having a routine to the day, and the sense of achievement in getting a job done are all good for your mental health.
Problems with close personal relationships can have a devastating effect on how you feel about yourself and the world.
There is good evidence that exercise can lift your mood because it can take your mind off your depression as well as stimulate the release of endorphins in the brain. Endorphins are neurotransmitters produced in the pituitary gland in the brain that produce feelings of happiness.
Some studies have suggested a link between what you eat and depression, but there isn’t enough conclusive evidence to say whether or not it can definitely make a difference. There is some evidence that foods that are rich in some essential fatty acids found in oily fish, like mackerel, salmon, herring, sardines, kippers and fresh tuna can help to relieve depression.
Whether there is a direct link or not, eating healthily will help you generally feel better and give you more energy, especially if you are also exercising.
Avoiding alcohol and drugs
Alcohol acts as a depressant on the brain. If you drink too much or too often, you are more likely to become depressed. If you are already suffering from depression, drinking alcohol can make you feel worse instead of better. With such a vicious circle it is best to drink moderately, if at all. Recreational drugs should also be avoided.
Around half of those people who experience depression will also experience anxiety. Taking steps to manage your anxiety can help give you the mental space to begin to deal with your depression. Talking about what is making you anxious, as well as a healthy diet and exercising, will all help you to control your anxiety. Some people, especially those with mild depression, find that relaxation techniques such as massage and yoga help them to manage their anxiety.
There is some evidence that St John’s Wort can help with mild to moderate depression. However, this drug is known to interact with other substances so you need to get advice from a pharmacist or other health professional before taking it.
Talking therapies such as cognitive behavioural therapy (CBT) and some forms of counselling and psychotherapy work well for depression. Always check that any private therapist is registered with a professional body.
There are several different kinds of talking therapy.
- Counselling gives people the chance to talk through everyday issues that may be causing depression and to develop strategies for resolving them.
- Cognitive therapy (sometimes called cognitive behavioural therapy or CBT) addresses the way you think and how this can cause depression. It teaches you skills to identify patterns of behaviour and thinking that are causing you problems and change them.
- Psychotherapy can be more intensive than counselling although people and organisations often use these terms interchangeably. It often looks at how past experience may be affecting your life now, so it may involve delving deeply into early experiences and key relationships. This may take more time, although shorter more focused ways of doing this have also been developed. Interpersonal therapy focuses on how you relate and behave towards others. It helps you to build a better self-image and communicate more effectively with others.
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Original article: http://www.mentalhealth.org.uk/help-information/mental-health-a-z/D/depression/