Depression is a low mood that lasts for a long time, and affects your everyday life.😨 In its mildest form, depression can mean just being in low spirits. It doesn’t stop you leading your normal life but makes everything harder to do and seem less worthwhile. At its most severe, depression can be life-threatening because it can make you feel suicidal.
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.
Causes It’s not known exactly what causes depression. As with many mental disorders, a variety of factors may be involved, such as:
Biological differences. People with depression appear to have physical changes in their brains. The significance of these changes is still uncertain, but may eventually help pinpoint causes.
Brain chemistry. Neurotransmitters are naturally occurring brain chemicals that likely play a role in depression. Recent research indicates that changes in the function and effect of these neurotransmitters and how they interact with neurocircuits involved in maintaining mood stability may play a significant role in depression and its treatment.
Hormones. Changes in the body’s balance of hormones may be involved in causing or triggering depression. Hormone changes can result with pregnancy and during the weeks or months after delivery (postpartum) and from thyroid problems, menopause or a number of other conditions.
Inherited traits. Depression is more common in people whose blood relatives also have this condition. Researchers are trying to find genes that may be involved in causing depression.
Depression and its Symptoms:
Seasonal affective disorder (SAD) depression that occurs at a particular time of year, or during a particular season. See our page on SAD for more information.
Dysthymia continuous mild depression that lasts for two years or more. Also called persistent depressive disorder or chronic depression.
Prenatal depression depression that occurs during pregnancy. This is sometimes also called antenatal depression.
Postnatal depression (PND) depression that occurs in the first year after giving birth.
self-harm and suicide
the risk of isolation
depression as a symptom of other mental health problems.
How you might feel:
down, upset or tearful
restless, agitated or irritable
guilty, worthless and down on yourself
empty and numb
isolated and unable to relate to other people
finding no pleasure in life or things you usually enjoy
a sense of unreality
no self-confidence or self-esteem
hopeless and despairing
How you might behave:
avoiding social events and activities you usually enjoy
self-harming or suicidal behaviour
difficulty speaking, thinking clearly or making decisions
losing interest in sex
difficulty remembering or concentrating on things
using more tobacco, alcohol or other drugs than usual
difficulty sleeping, or sleeping too much
feeling tired all the time
no appetite and losing weight, or eating too much and gaining weight
physical aches and pains with no obvious physical cause
moving very slowly, or being restless and agitated.
If you experience an episode of severe depression, you might also experience some psychotic symptoms.
delusions, such as paranoia
hallucinations, such as hearing voices.
Can depression be a symptom of other mental health problems?
Depression can be a part of several mental health problems,
borderline personality disorder (BPD) and other personality disorders
Depression symptoms in children and teens:
Common signs and symptoms of depression in children and teenagers are similar to those of adults, but there can be some differences.
In younger children, symptoms of depression may include sadness, irritability, clinginess, worry, aches and pains, refusing to go to school, or being underweight.
In teens, symptoms may include sadness, irritability, feeling negative and worthless, anger, poor performance or poor attendance at school, feeling misunderstood and extremely sensitive, using recreational drugs or alcohol, eating or sleeping too much, self-harm, loss of interest in normal activities, and avoidance of social interaction.
How to fight Depression?
Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.
However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.
- Meet yourself:
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacle. The key to self-treatment for depression is to be open, accepting, and loving toward yourself and what you’re going through.
-If you need to wallow, wallow:
Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy.
If you’re having a down day, have it. Let yourself feel the emotions — but don’t stay there.
Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write about that, too.
- Know that today isn’t indicative of tomorrow:
Today’s mood, emotions, or thoughts don’t belong to tomorrow.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven’t lost tomorrow’s opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be great. Try to look forward to tomorrow’s fresh start.
- Assess the parts instead of generalizing the whole:
Depression can tinge recollections with negative emotions. You may find yourself focusing on the one thing that went wrong instead of the many things that went right.
Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong.
- Do the opposite of what the ‘depression voice’ suggests:
The negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs.
If you believe an event won’t be fun or worth your time, say to yourself, “You might be right, but it’ll be better than just sitting here another night
- Set attainable goals:
A lengthy to-do list may be so weighty that you’d rather do nothing. Instead of compiling a long list of tasks, consider setting one or two smaller goals. When you’ve done a small thing, set your eyes on another small thing, and then another.
- Reward your efforts:
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.
You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression’s negative weight.
- You may find it helpful to create a routine:
If depressive symptoms disrupt your daily routine, setting a gentle schedule may help you feel in control. But these plans don’t have to map out an entire day.
- Do something you enjoy:
Depression can push you to give into your fatigue. It may feel more powerful than happy emotions.
Try to push back and do something you love — something that’s relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking.
- Listening to music:
Music may be especially beneficial when performed in group settings, such as a musical ensemble or band.
You can also reap some of the same rewards simply by listening.
- Spend time in nature:
Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.
- Spend time with loved ones:
Depression can tempt you to isolate yourself and withdraw from your friends and family, but face-to-face time can help wash away those tendencies.
If you’re unable to spend time together in person, phone calls or video chats can also be helpful.
- Try something new:
When you do the same thing day after day, you use the same parts of your brain. You can challenge your neurons and alter your brain chemistry by doing something entirely different.
Knock out a few birds with one stones, spending time with other people and doing something new by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.
- A way to practice gratitude:
When you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.
Stress and anxiety can prolong your depression symptoms. Finding relaxation techniques can help you lower stress and invite more joy and balance into your day.
- Great diet:
There’s no magic diet that will treat depression. But what you put into your body can have a real and significant impact on the way you feel.
- Walk around the block:
On days when you feel as if you can’t get out of bed, exercise may seem like the last thing you’d want to do. However, exercise and physical activity can be powerful depression fighters.
- Sleep well and Relaxing:
Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.
My own Conclusion:
Nothing is easy, we can read the helpful tips, hear that others talk about the problem, listen to the testimonies of others, but it is not easy to put it to the test or exercise it, it all depends on ourselves, that is, day by day give ourselves a push own ME with love and patience.
It will not be possible to do everything immediately or quickly, some tips take time, some people can get out of their depression faster than others, it is not a race or a competition, just remember that you should not fall into a Serious Depression because here it will be difficult to get out by yourself and you will need Medicines and Medical Help.
I am struggling with this depression and I think it would be easier if everything around would be different (that is, without a pandemic), but it is something that we must face and live with, so in my mind I am putting more emphasis in this and balance my depression with my desire to live.
Just remember that no one can pressure you or belittle you for going through this depression, it just takes a lot of patience, calm, love and harmony to give support and encouragement to those of us who are going through this depressive moment. But the personal inner work of each one should be 75%.
Remember, it is you who must plan your day, if you did not achieve the objectives at the end of the day, tomorrow will be a new day, you should not fall into anxiety or depress yourself, simply start a new blank sheet of life. To get out of the Depression you need Harmony and Patience, the great battles were not won in a single day.
Good Luck! ☘😷🙏🌎
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