What is Depression and what can we do about it?
What causes depression?
It's often said that depression results from a chemical imbalance, but that figure of speech doesn't capture how complex the disease is. Research suggests that depression doesn't spring from simply having too much or too little of certain brain chemicals. Rather, there are many possible causes of depression, including faulty mood regulation by the brain, genetic vulnerability, stressful life events, medications, and medical problems. It's believed that several of these forces interact to bring on depression.
Signs and symptoms
The symptoms of depression can include:
• A depressed mood
• Reduced interest or pleasure in activities once enjoyed
• A loss of sexual desire
• Changes in appetite
• Unintentional weight loss or gain
• Sleeping too much or too little
• Agitation, restlessness, and pacing up and down
• Slowed movement and speech
• Fatigue or loss of energy
• Feelings of worthlessness or guilt
• Difficulty thinking, concentrating, or making decisions
• Recurrent thoughts of death or suicide, or an attempt at suicide
Treatment for depression
Living with depression can be difficult, but treatment can help improve your quality of life. Talk to your healthcare provider about possible options.
You may successfully manage symptoms with one form of treatment, or you may find that a combination of treatments works best.
It’s common to combine medical treatments and lifestyle therapies, including the following:
Regular Exercise
Aim for 30 minutes of physical activity 3 to 5 days a week. Exercise can increase your body’s production of endorphins, which are hormones that improve your mood.
Avoid Alcohol and drugs
Drinking or misusing drugs may make you feel better for a little bit. But in the long run, these substances can make depression and anxiety symptoms worse.
Learn how to say no
Feeling overwhelmed can worsen anxiety and depression symptoms. Setting boundaries in your professional and personal life can help you feel better.
Take care of yourself
You can also improve symptoms of depression by taking care of yourself. This includes getting plenty of sleep, eating a healthy diet, avoiding negative people, and participating in enjoyable activities.
Getting Plenty of sleep
Getting a good night's sleep can be an important part of your plan to manage depression. When you're well-rested, you'll not only have more energy, but you may also have a more upbeat view on life and better focus.
Laugh
It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:
• Relieving your stress response.
• Relieving tension by relaxing your muscles.
Spend time with friends and family
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
When you're depressed, it can seem like your life will never get better and nothing will ever help, but that's not the case. Depression is highly treatable with medication such as antidepressants, psychotherapy, or a combination of the two.
Talk to your doctor about your symptoms, but always reach out to emergency services immediately if you are in immediate danger.