DEPRESSION

                                                        DEPRESSION

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. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living.

More than just a bout of the blues, depression isn't a weakness and you can't simply "snap out" of it. Depression may require long-term treatment. But don't get discouraged. Most people with depression feel better with medication, psychotherapy or both. 

Why do people develop depression?

For some people, a negative, stressful, or unhappy family atmosphere can lead to depression. Other high-stress living situations such as poverty, homeless, or violence can contribute, too. Dealing with bullying, harassment, or peer pressure leaves some people feeling isolated victimized, or insecure.

Depression is a complex medical condition. It can affect every aspect of a person’s life, from their personal relationships to their physical health. And of course, it impacts mental wellbeing.

But being unhappy isn’t the same as being depressed. Depression is a term often used loosely to describe how people feel after a bad week at work or when they’re going through a breakup. Clinical depression, also known as major depressive disorder, is more than feeling blue. Specific symptoms differentiate depression from the type of generalized sadness all people sometimes experience.

    

Signs of Depression

1. Hopeless outlook

People who are depressed often experience feelings of hopelessness, though this is not the same across all races and ethnicities.

2. Loss of interest

Depression can take the pleasure or enjoyment out of the things people love. A loss of interest in or withdrawal from activities that were previously looked forward to — sports, hobbies, going out with friends — is frequently a sign of major depression.

3. Increased fatigue and sleep problems

Part of the reason that people living with depression might stop doing things they enjoy is because they feel very tired. Depression often comes with a lack of energy and an overwhelming feeling of fatigue, which can be among its most debilitating symptoms. This can lead to excessive sleeping.

4. Anxiety

Depression and anxiety often occur together. Symptoms of anxiety can include:

• nervousness, restlessness, or a sense of tension
• feelings of danger, panic, or dread
• rapid heart rate
• rapid breathing
• increased or heavy sweating
• trembling or muscle twitching
• trouble focusing or thinking clearly about anything other than one central preoccupation

5. Irritability 

Depression can affect the sexes differently. Research shows that men with depression may also experience irritability, escapist or risky behavior, substance abuse, or misplaced anger.

6. Changes in appetite and weight

Weight and appetite can fluctuate for people with depression. This experience may be different for each person. Some people will have an increased appetite and gain weight, while others won’t be hungry and will lose weight.

7. Uncontrollable emotions

One moment it’s an outburst of anger. The next, tears are flowing uncontrollably. Depression can cause mood swings that fluctuate wildly, and it has nothing to do with anything outside of the person experiencing them.

8. Looking at death

Depression is sometimes connected to suicide. In 2020, nearly 46,000 people died from suicide in the United States, according to the Centers for Disease Control and PreventionTrusted Source (CDC). Black people are less likely to die by suicide than white people, but Black teenagers are more likely to attempt suicide than white teenagers.

   HOW CAN WE AVOID DEPRESSION?

1. Exercise regularly

Exercising regularly is one of the best things you can do for your mental health. According to the Mayo Clinic, exercise can help in the treatment and prevention of depression in several key ways:

• It
  increases your body temperature, which can have a calming effect on the central
  nervous system.
• It
  releases chemicals like endorphins, which can boost mood.
• It
  reduces immune system chemicals that may worsen depression.

All types of physical exercise can help treat depression, but it’s best to exercise regularly. To get more exercise, you can:

• Join
  a sports team or studio (like yoga or kickboxing), where you’ll be part of a community in addition
  to being active.
• Take
  the stairs instead of the elevator.
• Make
  it a habit: This is the best way to maintain the fitness level that is most
  effective in preventing depression.

2. Cut back on social media time

Research has shownTrusted Source that increased social media usage can cause or contribute to depression and low self-esteem. Social media can be addicting, and it’s a necessity to stay connected with family, friends, and even coworkers. It’s how we plan and invite each other to events and share big news.

However, limiting social media time can help prevent depression. You can do this by:

• deleting
  all social apps from your phone
• using
  website-blocking extensions that only let you use certain sites for a preset
  amount of time
• only
  going to social media with a purpose and avoiding logging on several times a
  day just for something to do

3. Build strong relationships

Having a strong support system and an active social life is important for our mental health. Research has shownTrusted Source that having even “adequate” social support can protect against depression.

Make sure that you’re regularly connecting with friends and family, even when your lives are busy. Attending social events when you can and finding new hobbies that could help you meet new people can all help you build new relationships too.

4. Reduce stress

Chronic stress is one of the most avoidable common causes of depression. Learning how to manage and cope with stress is essential for optimal mental health.

To manage stress, you can:

• Avoid
  overcommitting to things.
• Practice
  mindfulness or meditation.
• Learn
  to let things go that you can’t control.

5. Maintain your treatment plan

If you’ve already experienced one depressive episode, there’s a decent chance you’ll experience anotherTrusted Source. That’s why maintaining your treatment plan is so important.

This includes:

• continuing
  prescription medications, and never stopping them abruptly
• having
  “maintenance” visits with your therapist every so often when in remission
• consistently
  practicing the strategies and coping mechanisms your therapist taught you

6. Get plenty of sleep

Getting plenty of high-quality sleep is necessary for both mental and physical health. According to the National Sleep Foundation, people with insomnia have a tenfold risk of developing depression compared to those who sleep well.

To get better sleep, you can:

• not
  look at any screens for two hours before bed (including your phone!)
• meditate
  before bed
• have
  a comfortable mattress
• avoid
  caffeine after noon

7. Stay away from toxic people

We’ve all met that person who just makes us feel bad about ourselves. Sometimes they’re an outright bully, and other times they subtly put us down to make themselves feel better. They may even be someone who takes advantage of us. Regardless of the specific situation, toxic people should be avoided at all costs. They can lower our self-esteem.

One study from 2012 found that negative social interactions were linked to higher levels of two proteins known as cytokines. These two proteins are associated with inflammation as well as depression.

To avoid toxic people, you should:

• Stay
  away from anyone who makes you feel worse about yourself.
• Cut
  people out of your life who take advantage of you.
• Know
  the signs. If someone spreads rumors or talks badly about someone as soon as
  they leave the room, they’re likely to do the same for you.

8. Eat well

Recent research has shown that regularly consuming a high-fat diet can have similar effects as chronic stress in terms of causing depression. In addition, an unhealthy diet can also deprive your body of vital nutrients it needs to maintain physical and mental health.

To prevent depression with your diet, you should:

• Eat
  balanced meals with lean protein, and lots of fruits and vegetables.
• Reduce
  high-sugar and high-fat foods.
• Eliminate
  processed foods from your diet as much as possible.
• Incorporate
  more omega-3s into your diet, with foods like salmon or nuts.

9. Maintain a healthy weight

Obesity can result in low self-esteem, especially once you start adding in the judgements and criticisms of other people. According to the Centers for Disease Control and PreventionTrusted Source, there is a clear correlation between being obese and experiencing depression. A national survey found that 43 percent of adults with depression were obese. Additionally, adults with depression were more likely to be obese than those without it.

If you’re exercising regularly, getting enough sleep, and eating well, maintaining a healthy weight should fall into place.

10. Manage chronic conditions

People with other chronic conditions have a higher risk of developing depressionTrusted Source. Chronic conditions aren’t something that can be avoided, but in many cases, they can be managed.

You should:

• Consult
  your doctor if your condition or symptoms get worse.
• Follow
  your treatment plan carefully.
• Take
  your medications and make lifestyle changes as recommended.

11. Read prescription medication side effects carefully

However, a number of different prescription medications can cause depression as a side effect. Read prescription labels carefully before taking them. You can talk to your doctor and see if other medications or treatments can resolve your condition without depression as a side effect.

A few medications that can cause depression include:

• hormonal
  medications, like birth control pills
• beta-blockers
• corticosteroids
• anticonvulsants

12. Reduce alcohol and drug use

The excessive use of alcohol and any drug use not only is associated with higher risks of depression, but also high risks of depression relapseTrusted Source. Limit alcohol intake, and eliminate any drug use as safely as possible.

Because limiting alcohol can be difficult in some social situations, you can:

• Order
  an appetizer instead of a drink at happy hour.
• Plan
  and invite friends to events where alcohol isn’t central.
• Order
  cranberry juice; you don’t have to tell anyone it doesn’t have vodka in it.

13. Plan for unavoidable known triggers

There are some depression triggers, but if you know about them, you can plan for them. And that can help you cope preemptively. Examples of unavoidable depression triggers could be the anniversary of a death or a divorce, or knowing that you’ll see your ex and their new partner at your child’s school function.

To plan for these triggers, you can:

• know
  that it’s coming up, and know what it will entail
• have
  plans with a friend, or ask someone to check in with you
• remind
  yourself that you will get through it

If you’re concerned, you can also make an appointment with your therapist for more tips to help manage it ahead of time.