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Depression 101: What Everyone Should Know

A common misconception is that depression is just “feeling sad”. While feeling great 100% of the time is unrealistic, feeling hopeless or a sadness that will not go away might mean that you are suffering from depression. Depression changes how you think, feel, and your overall functions. Sadness is fleeting. It can be for days at a time or moments, but passes. With depression, it can feel like a black hole sucking you in. It can be different for everyone, but typically men become more restless and angry.

Some Signs and Symptoms to Look out for...

Before reading on, it is important to realize that some of these signs and symptoms are very much a part of day to day life. If you feel any of these things for more than two weeks, then more than likely it is because of depression and not a general sadness.

Feeling Helpless and Hopeless

Having a bleak outlook on life and feeling as if there is nothing you can do to improve your current state is a pretty clear sign of depression.

Loss of Interest in Activities

If activities that used to bring you joy are no longer exciting to you and you are struggling to feel pressure, this may be caused by depression.

Appetite or Weight Changes

This can mean an increase or decrease in weight. Typically, this is a more than 5% change.

Sleep Changes

Insomnia, oversleeping, and waking up at odd hours are all signs of depression.

Anger or Irritability

We all can be angry and irritable, but when you feel your tolerance level is low and temperature is short, that is when the issue comes in. When you are suffering from depression, it can feel like everything and everyone gets on your nerves.

Loss of Energy

Many people experience feeling sluggish or drained as a result of depression. Small tasks could end up taking longer than usual and feel exhausting.

Behavioral Changes

Compulsive gambling and abusing substances as a means to escape your present situation. This kind of recklessness is common in people who suffer from depression.

Unexplained Aches and Pains

Experiencing headaches, back pain, muscle aches, and stomach pains are common symptoms of depression. If left untreated, these can transpire into bigger health issues.

Diagnostics and Tests

There is no fool-proof test for depression. Since it can manifest differently for everyone, a healthcare provider or physician must assess someone as an individual. Although, questions they would ask relate to:

  • Mood
  • Appetite
  • Sleep patterns
  • Activity
  • Thoughts

Depression is often related to other health problems, so do not be surprised if they ask for a physical examination or blood work. Thyroid problems or vitamin D deficiencies can sometimes trigger depression symptoms, so your doctor will want to rule that out as a possibility.

If you find yourself experiencing any of these symptoms, contact your physician or healthcare provider. There are many complications that could transpire if left untreated, such as:

  • Panic attacks
  • Relationship problems
  • Social isolation
  • Thoughts of suicide
  • Self-harm
 

Causes

There can be many environmental and biological causes of depression. If you have a history of depression or mood disorders in your family, you are at a higher risk for developing depression. Experiencing trauma in your childhood can directly impact the way your body handles fear and stress. Medical conditions, drug use, and the structure of your brain also can lead to a greater risk for developing depression. 21% of people who abuse substances experience depression.

Other risk factors include:

  • Low self-esteem
  • Personal history
  • Medications
  • Stressful events

However, it can be difficult for physicians to determine exactly what is causing depression.

Self-Help

Depression can make you feel alone and helpless when in reality you are neither. Here are some strategies you can implement to manage depression symptoms:

Reach out to Friends and Loved ones

When you feel isolated, the best thing you can do is reach out to others and remind yourself that you are not alone. Talking to someone face-to-face or over the phone can be incredibly reassuring. This person should not try to “fix you”, but be there as a listener or a distraction when you need it. Remind yourself that people can listen without judgement and be a great system of support.

Start Moving

Sometimes when we feel stuck, we just need to throw ourselves into something– a project, a walk, an activity, etc. When you are experiencing depression, the idea of leaving bed can feel impossible. You just have to start with a small activity: listening to music or going for a walk. From there, everything is a little easier. Moving is step one.

Focus on a Mood Boosting Diet

Sometimes our diet has more of an affect on us than we think. Reducing caffeine, alcohol, trans fats, sugars, and refined carbs can have a tremendous effect on your mood. Instead, add some Omega-3 fatty acids into your diet.

Re-engage with the World Around You

How long has it been since you sat out in nature or picked up a hobby? This is the perfect time to figure out how you want to participate in the world. It may not come easy at first, but once you are active, it will become easier. This could be as simple as taking care of a pet (a great source of emotional support) or looking into volunteer opportunities!

Treatment Options

In regards to treatments, here are the main three paths you could go down:

Psychological

  • Cognitive Behavioral Therapy

This type of therapy examines how the way we think and act affects the way we feel. It is one of the most effective treatments for depression for all age groups.

  • Interpersonal Therapy

This kind of therapy is focused on problems in personal relationships and the skills needed to deal with these. It is based on the idea that relationship problems can contribute and have a significant effect on someone suffering from depression.

  • Behavioral Therapy

Unlike CBT, this practice does not attempt to change beliefs or attitudes, but rather encourages activities that are rewarding, pleasurable, or satisfying to reverse patterns of behavior.

  • Mindfulness-based Cognitive Therapy

This is probably the most holistic approach and includes meditation practices. This teaches you how to focus on the present and notice what you are experiencing without judgment. It is also beneficial in staying present and not letting your thoughts wander.

Medical

For moderate to severe forms of depression, your doctor may prescribe antidepressants. Alongside other treatment methods, antidepressants can be very successful. More severe types of depression (bipolar disorder and psychosis) generally are treated with a combination of mood stabilizers, antipsychotic drugs, and antidepressants. As with all medical needs, consult your doctor and discuss what form is right for you.

Other

Different treatments (and combination of treatments) work for different people. There is no set rule for how to treat depression. Some other sources of support could be:

  • Maintaining a healthy lifestyle
  • Doing research on the condition
  • Joining a support group or online forum
  • Learning relaxation techniques
  • Looking to family and friends for support

Conclusion

If you are feeling sad, even if you are unsure whether or not you are suffering from depression, do not be ashamed to ask for help. Your feelings are valid and help is available to you, if you want it. Depression is more than being sad, so let’s end the stigma and start talking about what it really is.

If you are feeling suicidal…

Your problems may not feel temporary and can be very overwhelming, but you are not beyond help. If you feel you are at risk of harming yourself, please reach out to someone.

For immediate support, call 1-800-273-TALK in the U.S. or visit ​IASP​ ​or​ ​Suicide.org​ ​to find a helpline in your country.

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