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Am I depressed? What can I do for myself?

Depression is a state of psychological mood.


Clinical depression, also called Major depressive disorder by psychologists. It is a condition that affects your senses, feelings, thoughts and behaviour.


A series of other mental and physical health issues may emerge from this if not treated or responded to.


a person feeling sad and doubting themselves for a long term can lead to a stress
a person feeling sad and doubting themselves for a long term can lead to a stress

Melancholic is not merely a constant of "feeling blue" and not something you can "snap out" of instantly either.


Treatment for depression may need to be a long-term effort. Don't fret. You can start with psychotherapy, medication, or both.


NOTICE THE SIGNS OF DEPRESSION


6 symptomps of depression you can recognize that you need to look at
6 symptomps of depression you can recognize that you need to look at

When it comes to your body:

  • Changes in appetite may cause weight gain or reduction. Some people can become insatiably hungry, while others would seek solace in food.

  • Headaches, pains in the muscles, and overall soreness are frequent physical symptoms among people who are depressed.

  • Gastrointestinal issues, such as nausea, diarrhea and irregular bowel movements.

  • Long-term stress can impair immunity, increasing a person's tendency to disease and infections.

  • High blood pressure and Heart Disease are two cardiovascular conditions that may result in clinical depression

  • Individuals who are depressed may be more sensitive to pain, which intensifies physical suffering.

  • Tiredness from irregular sleep habits. Hypersomnia (excessive sleep) or insomnia 


When it comes to mind:

  • Gloomy attitude toward life and a chronic feeling of despair. It is possible for people to feel powerless.

  • Concentration, decision-making, and memory problems are frequent cognitive deficits.

  • Low self-esteem and a negative self-image. Worsening to the state of remorse or a feeling of worthlessness.

  • Anhedonia, is the loss of interest in or enjoyment from once-enjoyable activities.

  • Persistent sensations of exhaustion and poor energy make zero motivation to even do a routine daily chore.

  • There have been cases linked to suicidal ideas and thoughts. Many did not acknowledge it at first. Hence, no matter how little it is, if you start entertaining the idea of it, you should start talking to someone.


DEDICATE TIME TO SELF-CARE:


Self-diagnosing or self-treating depression is not advised.

If you suspect signs of depression, you must get counselling or start looking for a mental health specialist.


A therapist can evaluate the symptoms, provide a reliable diagnosis and suggest the appropriate therapeutic plan.


the first step towards getting better is to ask yourself a few questions to check in with your mental health
the first step towards getting better is to ask yourself a few questions to check in with your mental health

  • Tell trustworthy people, family members, or friends what you're going through. Expressing your emotions to others helps lessen loneliness and offers emotional support.

  • Your day might become more structured and normalized by establishing a routine. Incorporate pursuits that make you feel happy and accomplished.

  • Frequent exercise will improve mood and assist in reducing depressive symptoms. Begin with enjoyable activities, even if they are only mild workouts.

  • Keep an eye on your nutrition and consume wholesome meals. Steers clear of processed meals, alcohol, and caffeine in excess. Getting enough sleep is also necessary for mental health.

  • Practising deep breathing techniques, and mindfulness meditation.

  • Divide work into smaller, more achievable objectives. Honour your accomplishments, no matter how little, and refrain from setting unreasonable high standards for yourself.

  • Establishing limits and assigning responsibilities may help you look into the root of the stress.

  • Try to get back into the things that used to make you happy, even if they seem difficult. This might involve engaging in social activities, hobbies, or outdoor recreation.

  • Educate yourself on mental health and depression. Being self-aware does not mean self-diagnosing. Being able to explain yourself will help your therapist to advise better.

  • Get help. A friend to talk to or an expert in mental health, such as a therapist or psychiatrist. It does make a difference.


SOCIAL SETTING EVEN WITH DEPRESSION:


many ways to escape depression that you can do starting from yourself
many ways to escape depression that you can do starting from yourself

  • Discuss your situation with close friends or family members if it makes you feel comfortable. Tell them how you're feeling and if you need any assistance. An open conversation creates a safe space for empathy.

  • Acknowledge that it's OK to have reasonable expectations for oneself in social settings. You don't need to be the life of the party or partake in overly demanding activities. Permit yourself to engage at a level that suits you.

  • Choose less crowded, more intimate social situations than larger ones. Instead of going to big events, think about spending time with a select number of close friends or family members.

  • Don't be scared to express your wants and create boundaries. If you require time alone at social gatherings, it's acceptable to turn down invites or take breaks.

  • Make a strategy in advance for any impending social gathering to help you relax. Consider who else will be there, how long you plan to remain, and the activities you feel comfortable engaging in. Making a strategy can assist in reducing anxiety.

  • Use "I" phrases to convey your emotions to others without blaming anybody else. Use "I'm having a tough time right now" as an example instead of "You're making me feel..."

  • Treat yourself with compassion and accept that you are not perfect. Avoid criticizing yourself and accept that you're doing your best given the situation.

  • Allow yourself to take pauses during a social gathering if you begin to feel overwhelmed. Locate a peaceful area to gather your thoughts, take a deep breath, or perform a grounding exercise.

  • Embrace a supporting and understanding circle of people. Spend time with those who can support and empathize without passing judgment.


Written by Vaishnavadevee SIVACOUMAR

Edited by Virginia HELZAINKA


References:


  1. Sawchuk, Craig. “Depression (Major Depressive Disorder).” Mayo Clinic, Mayo Foundation for Medical Education and Research, 2022, www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007.

  2. Torres, Felix. “What Is Depression?” American Psychiatric Association, Oct. 2020, www.psychiatry.org/patients-families/depression/what-is-depression.



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