According to American Psychiatric Association, depression (major depressive disorder) is a serious medical illness that negatively affects how you feel, the way you think, and how you act. Depression is a common mental disorder that involves a feeling of sadness, hopelessness, and a loss of interest in previously enjoyed activities.
Clinical depression or depressive disorder is different from the layman’s usage of the word “depressed.” Sadness due to everyday life situations like fighting with a friend cannot be labelled as depression in scientific terms. Depression involves symptoms that persist for a period and involves other symptoms, along with sadness. However, post-modern constructivist theories in counselling emphasize the role of individual interpretations, meanings, and subjective experiences in understanding and addressing depression. It focuses on how individuals construct their own reality and the impact of their thoughts, beliefs, and perceptions on their depressive symptoms.
Identifying The Signs Of Depression
Awareness of the common symptoms of depression can help in an early diagnosis and treatment. Some early signs are:
- Persistent sadness and low mood most of the day.
- Feelings of hopelessness and excessive worry.
- Cognitive disturbances like slowed thinking, reduced decision-making ability, or inability to concentrate.
- Loss of interest or pleasure in activities once enjoyed.
- Increased irritability or frustration.
- Sleep disturbances like insomnia- trouble falling asleep, or hypersomnia- sleeping too much.
- Fatigue- Low energy and getting easily tired.
- Disturbances in appetite- eating too much or too little.
- Feelings of worthlessness.
- Physical symptoms like headaches, indigestion, or stomach aches that seem to have no physical cause.
- In women, depression can be linked to changes in menstrual cycle
- Having thoughts about death, self-harm, or suicide. (If you or someone you know is thinking about suicide, reach out to any of the suicide helplines. Trained professionals are available 24/7 to listen, offer emotional support, and provide guidance to those in need).
The patterns and severity of symptoms experienced can vary from person to person. However, most people diagnosed with depression experience these for the most part of the day, almost every day. A diagnosis of depression typically requires the presence of several symptoms persisting for at least two weeks and causing significant distress or impairment in daily functioning. Diagnosis of depression is based on the diagnostic criteria for major depressive disorder according to DSM-5, The Diagnostic and Statistical Manual of Mental Disorders. Clinicians also use screening tools and questionnaires before they officially diagnose a person with depression. Treatment of depression involves psychotherapy and medication. Psychotherapy is a form of talk therapy with professionals and is the most commonly used method to treat moderate to severe depression. The most common types of therapies used in the treatment of depression are Cognitive Behaviour Therapy (CBT) and contemporary approaches like expressive arts therapy and solution-focused therapy. Sometimes, psychotherapy is combined with antidepressants to treat severe symptoms of depression. These work in reducing the symptoms of depression by altering the chemistry of the brain.
What You Can Do To Manage The Symptoms Of Depression
Managing symptoms of depression refers to effectively addressing and mitigating the various manifestations and effects of depression. Certain activities that can help effectively manage the symptoms of depression and enhance overall welfare and happiness are:
- Stay Active: Regular physical activity releases endorphins, which are known to boost mood and reduce feelings of stress and anxiety. Exercise also promotes better sleep, increases self-esteem, provides a sense of accomplishment, and offers opportunities for social interaction, all of which can contribute to improved mental well-being and a reduction in depressive symptoms. To know more about how physical activity can affect your overall well-being, check out “The Power of Movement: incorporating exercise for stress relief.”
- Monitor Your Sleep: too much or too little sleep can have psychophysiological effects. Tracking your sleep patterns can help you identify disruptions or irregularities that may contribute to mood disturbances. Understand the demands of your body. Adequate sleep helps rebuild energy and resources by promoting a healthy mind-body relationship.
- Maintain A Journal: writing down the thoughts that run through your mind can provide a healthy outlet for your emotions. Journaling prevents you from bottling up your emotions. You might also gain more clarity about your thoughts once you go back and read them. It also provides an opportunity to identify and change irrational, self-destructive thoughts.
- Lifestyle Changes: this can involve anything from regular exercise, maintaining a balanced diet, getting enough sleep, and avoiding substance abuse. Adopting a healthy lifestyle can significantly impact mood and overall well-being. It can also help you establish a routine that can help in achieving a sense of stability and purpose.
- Stay Socially Engaged And Seek Support: Make an effort to engage in social activities, even if you don’t feel like it. Asking for help when you need it is a sign of strength. Maintaining positive and healthy relationships fosters a sense of belongingness and can contribute to a more positive outlook and alleviate symptoms of depression.
- Set Realistic And Measurable Goals: set clear and achievable goals to avoid feeling overwhelmed. Take small steps and reward yourself when you succeed. Maybe all you need to do today is to wake up on time and have a healthy meal. Take it one day at a time and embrace small failures that might come your way.
- Relaxation Techniques: evidence suggests that relaxation techniques like progressive muscle relaxation, mindful meditation, and yoga are positively correlated with improved mental health. Fortunately, most of these techniques can be easily learned and go a long way in enhancing your mental health. To learn more about ways to practice mindful meditation, read “Mindful Moments: Incorporating Mini-Meditations into Your Busy Day.”
- Monitor And Challenge Your Negative Thoughts: actively seek out the thoughts that affect you the most, whether they are really true, and whether there is something you can do to modify them. Stay on top by keeping a note of irrational beliefs that present a distorted version of reality. Try to replace these with constructive thoughts and reasonable evidence.
- Stay In The Present: a lot of pain and hurt that we feel comes from constant rumination of the past. Adopt emotion-focused problem-solving techniques that recognize that sometimes we cannot change the stressor, and the best way to cope is to manage our emotions and take constructive actions that promote our well-being. When you find yourself drifting off to the past, try grounding techniques that will bring you back to the immediate reality.
Remember, everyone’s experience with depression is unique, and different strategies may work for different individuals. It is advisable to seek professional guidance to find out the strategy that works best for you.
