Topic – Depression

Hello my dear Lovelies , Hope everyone is having great time with their loved ones in this quarantine season.As we have approached Thursday in this week , so I am here with my favourite topic — Depression and everything you need to know about this psychological disorder and ways to cope up with it like a Pro.

Depression , the term itself is so trembling with fear and offers anxiety & sorrows.Everyone of us might have gone through this mental trauma at some point of our lives.Depression gives no lesser pain than any physical suffering in practise .But most of us feel Depression as so underrated and have difficulties in its diagnosis and getting help from others by assuming it causes Humiliation and disrespect from society.

What is Depression ?

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems

Depression is a common illness worldwide, with more than 264 million people affected. It is different from usual mood fluctuations and short-lived emotional responses to challenges in everyday life. Especially when long-lasting and with moderate or severe intensity, depression may become a serious health condition. It can cause the affected person to suffer greatly and function poorly at work, at school and in the family. At its worst, depression can lead to suicide. Close to 8,00,000 people die due to suicide every year. Suicide is the second leading cause of death in 15-29-year-olds.

Key facts

• Depression is a common mental disorder. Globally, more than 264 million people of all ages suffer from depression.
• Depression is a leading cause of disability worldwide and is a major contributor to the overall global burden of disease.
• More Women as twice as Men are affected by depression .
• Children Are Not Immune to Depression.
• Depression Doesn’t Always Have a “Good” Reason and many times people undergo depression without any reason at all.
• Depression can lead to suicide.
• There are effective psychological and pharmacological treatments for moderate and severe depression.

Difference between Feeling Depressed and being in Depression:

As mentioned earlier , its common to feel depressed for some time and not to confuse this with suffering from Depression. They are totally two different scenarios.We feel depressed over loss of game, poverty , out of loneliness and when all are expectations shatter . Remember just like any other emotion we experience like Happiness, Anguish, Hunger, Fear & sadness , feeling depressed is quite normal and with little effort we can easily get out of it in a more natural way.As people say we cannot always be Happy ,afterall being sad for a while reflects the blessing of Happiness just like you don’t feel the need to appreciate light as long as we have electricity , when you experience darkness,its only then you can value the power of Light.

As a takeaway, there is nothing unusual about feeling depressed once in a while, as long as you can get out of it with no big deal .

On the other hand, Depression can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home.You can figure out your state of suffering from depression if you experience any or all forms of below symptoms for longer periods ranging from few days to weeks and having difficulty in coming out of this trauma .

Symptoms of Depression :

Depression symptoms can vary from mild to severe and can include:

• Feeling sad or having a depressed mood
• Loss of interest or pleasure in activities once enjoyed
• Changes in appetite — weight loss or gain unrelated to dieting
• Aches, pains,headaches or cramps that won’t go away
• Digestive problems that don’t get better, even with treatment
• Trouble sleeping or sleeping too much
• Loss of energy or increased fatigue
• Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
• Feeling worthless or guilty
• Restlessness and Irritability
• Difficulty thinking, concentrating or making decisions
• Thoughts of death or suicide

Symptoms must last at least two weeks for a diagnosis of depression.

What Causes Depression?

Depression results from a complex interaction of social, psychological and biological factors. People who have gone through adverse life events (unemployment, loss of loved ones, failed relationships, psychological trauma) are more likely to develop depression. Depression can, in turn, lead to more stress and dysfunction and worsen the affected person’s life situation and depression itself.

There are interrelationships between depression and physical health. For example, cardiovascular disease can lead to depression and vice versa.

Some of the Common causes include:

• Family history. You’re at a higher risk for developing depression if you have a family history(Genes) of depression or another mood disorder.
• Early childhood trauma. Some events affect the way your body reacts to fear and stressful situations.The environment and circumstances in which children grow up has massive effect to influence the hormones
• Brain structure. There’s a greater risk for depression if the frontal lobe of your brain that controls important cognitive skills in humans (such as emotional expression, problem solving, memory, language, judgment, and sexual behaviors) is less active. However, scientists don’t know if this happens before or after the onset of depressive symptoms.
• Medical conditions. Certain conditions may put you at higher risk, such as chronic illness, insomnia, chronic pain, or attention-deficit hyperactivity disorder (ADHD).
• Drug use. A history of drug or alcohol misuse can affect your risk of depression.

Types of Depression :

There are a few types of depressive disorders that doctors can diagnose, including:

• Unipolar major depression is most common and highly prevalent in adults
• Persistent depressive disorder, also called dysthymia when depression lasts for at least 2 years
• Disruptive mood dysregulation disorder, when children and teens get extremely irritable, angry, and often have intense outbursts that are more severe than a child’s typical reaction
• Premenstrual dysphoric disorder, when a woman has severe mood problems before her period, more intense than typical premenstrual syndrome (PMS)
• Substance-induced mood disorder(SIMD), when symptoms happen while you’re taking a drug or drinking alcohol or after you stop
• Depressive disorder due to another medical condition
• Other depressive disorders, such as minor depression

The Dangers of Depression:

If left untreated, depression can have serious — and sometimes long-term consequences that can affect every aspect of your life. The following are the risks that are associated with Depression :

Suicide. Having thoughts of death and suicide are symptoms of depression. If depression is left untreated, these thoughts can get worse. Sometimes, victim might feel like suicide is the only way out, the only way to escape the pain. There are also many effective ways to reduce depression symptoms and get better. Remember, these terrible feelings and thoughts are not constant and will pass.There are helpline numbers available to contact for counselling like 022 2754 6669 by Aasara in India

Addiction. Depression symptoms rarely go away if untreated — in fact, they tend to get worse. Often, to alleviate the symptoms, people turn to self-medicating with substances. The truth is that drugs and alcohol not only worsen symptoms, but they can also increase the chances that you get addicted to these substances. Combining drugs and alcohol with depression is a dangerous mix, which can increase the risk for suicide and further your depression.

Self-injury. Another way some people try to cope with depression is by self-injuring or inflicting pain upon themselves with methods like cutting or burning. While some people don’t intend to deliberately harm themselves with these behaviors, serious or life-threatening injuries and accidental deaths can result.

Reckless behavior. When people are feeling hopeless, angry or really bad about themselves, they are less likely to take care of themselves and think about the consequences of their actions. Depressed individuals may put themselves in risky situations, with potentially dangerous consequences (e.g., driving drunk, unprotected sex).

Poor Academic Performance. Untreated depression ¬can make it very difficult to go to class and complete assignments. That’s because depression diminishes one’s ability to concentrate, remember things and make decisions. For some people, even getting out of bed requires extra effort. That’s why it’s important to get help before symptoms get worse and start interfering many aspects of one’s life.

Relationship Problems. Consider how your relationships suffer when you’re stressed out: You might lash out at loved ones, stop going to social events or just want to be left alone. The same thing can happen with untreated depression — except that it’s worse, as depression’s symptoms are more severe. Depression leaves people drained emotionally, mentally and physically, so it becomes hard to be there for friends and family

Health Concerns. Depression can become an unhealthy cycle. People with depression need to take good care of themselves to feel better, but because of the symptoms, they are unable to sleep (or sleep too much), don’t want to eat and have no interest in exercise. Because they are unable or unwilling to do these things, the depression worsens and health suffers. When we don’t take care of ourselves it can leave us vulnerable to other illnesses, such as the anxiety,obsessive compulsive disorder ,panic disorder,phobias,substance use disorders, and eating disorders

Ways to cope up with depression :

Everything feels more challenging when you’re dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.

But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression.

Build a Support Network

One of the most important things you can do to help yourself with depression—other than medication and therapy—is to develop strong social support.For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.

Reduce Your Stress

When you’re under stress, your body produces more of a hormone called cortisol. In the short-term, this is a good thing because it helps you gear up to cope with whatever is causing the stress in your life.Over the long run, however, it can cause many problems for you, including depression.The more you use techniques to reduce stress, the better because it will reduce your risk of becoming depressed.

Improve Your Sleep Hygiene

Sleep and mood are intimately related.But, you might feel like you just can’t fall asleep. Or perhaps you struggle to get out of bed because you feel exhausted all the time.The best way is to Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity.

Good sleep hygiene could be key to improving the quality and quantity of your sleep.

Improve Your Eating Habits

Research continues to find intimate relation between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness.There are many brain-essential nutrients that can affect depression. For example, a 2012 study found that zinc deficiency increases symptoms of depression.Improving your diet could be key to reducing your symptoms.

Learn How to Stop Negative Thoughts

Depression doesn’t just make you feel bad, it can also cause you to think more negatively. Changing those negative thoughts, however, can improve your mood. 

Cognitive behavioral therapy (CBT) is a type of therapy that works to alter common patterns of negative thinking called cognitive distortions in order to eliminate depression.There are also many self-help books , apps, and online courses that can help you learn how to change your unhealthy thinking patterns. 

Beat Procrastination

The symptoms of depression, such as fatigue and difficulty in concentrating, make procrastination tempting.Putting things off fuels depression. It can lead to increased guilt, worry, and stress.

It’s important to set deadlines and manage your time well. Establish short-term goals and work hard to get the most important things done first. Each task you successfully complete will help you break through the habit of procrastination.

Get a Handle on Your Household Chores

Depression can make it difficult to complete household chores, such as doing the dishes or paying bills. But a pile of paperwork, ​the stack of dirty dishes, and floor covered in dirty clothes will only magnify your feelings of worthlessness.

Take control of your daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better in itself. But, seeing your progress in the home can be key to helping you feel better. 

Create a Wellness Toolbox

A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down.The tools you find most helpful might not work for someone else so it’s important to carefully consider what things can help you feel your best.

Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities.Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.Create a list of the activities you might try when you’re feeling bad. Then, choose an activity to try when you’re having a particularly rough time.

There are a number of things people can do to help reduce the symptoms of depression. For many people, regular exercise helps create positive feeling and improve mood.

Few More Takeaways to improve your mood instantly and fight against Depression:

1. Make yourself feel worthy and remember to keep short targets and celebrate your win by gifting yourself anything as small as a chocolate.
2. Engage yourself in some brain develop activities like solving Riddles , Puzzles, games like Sudoku and Chess.
3. Don’t afraid to try something new , it could be as simple as trying new restaurant or new way to reach home, practising with other hand and many more. Creativity boosts by doing new things which instantly uplifts your mood and can come out of depression
4. Know the purpose of living and practice continuous development on yourself
5. Make a habit of planning your activities ahead of time and day and ensure to be busy to curb all those negative thoughts
6. Habituate positive perspective of your living and develop Kindness as a part of your daily routine . Because Happiness lies in giving not in taking😊
7. Remember to count your blessings and show gratitude for what all you have been.

Finally , the good thing about Depression is that it is Curable by taking best measures like any other disorder. Depression is not a weakness or personal trait to feel ashamed of oneself ,instead its just one of medical condition like diabetes or obesity .

Many people find it difficult to come to lime light and talk openly about depression due to misconceptions . This has to be changed and only way to treat depression is to seek help from people around of you because open conversation about mental illness like Depression helps to reduce stigma effectively.

Together we are strong enough to fight against any epidemics but alone we are weaker than weak..!!!

Hope this blog helps you to get an idea on Depression and its effects.

If you find this blog as useful , please make sure to Like, Comment and Subscribe to Newsletter😊. Please let me know if you want me to write on any specific Health concerns. I will be more than happy to hear from you ..!!

Note of Thanks!!

Thank you Nandini for requesting this topic for this week . I enjoyed writing this as much as you are ❤. Hope you will find this useful👍👍.

Untill Next Thursday!!

With Lots of Love💕

Devika Bhupathiraju