Navigating the Dark Waters of Depression: Breaking the Stigma

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Depression (major depressive disorder) is a mental health disorder that affects a person’s mood, thoughts, and behaviour. It is characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities that a person typically enjoys.

In any given year, depression is thought to afflict one in 15 individuals (6.7%). In addition, 16.6% of the population will suffer depression at some point in their lives. Although it can strike at any moment, depression often initially manifests itself in late adolescence to mid-life.

Depression can affect anyone, regardless of age, gender, or social status. A combination of genetic, environmental, and psychological factors can cause it. Some common risk factors for depression include a family history of the disorder, a traumatic life event, chronic illness, substance abuse, and certain medications. This article will shed some light on depression in general and provide some helpful tips on combating this darkness.

Types of Depression

There are several subtypes of depression, each with distinct traits and symptoms. These are a few of the most typical depression subtypes.

• Major depressive disorder (MDD): is the most prevalent kind of depression, characterized by persistent depressive thoughts or a lack of interest in or enjoyment of routine activities. The symptoms might interfere with daily living and linger for at least two weeks.
• Persistent depressive disorder (PDD): PDD is a persistently sad state lasting at least two years. Though less severe than MDD, symptoms might continue longer.
• Bipolar Disorder: This is a mood disorder characterized by episodes of depression and mania or hypomania. During depressive episodes, symptoms are similar to those of MDD, while manic or hypomanic episodes are characterized by high energy, impulsivity, and euphoria.
• Seasonal Affective Disorder (SAD): This type of depression is characterized by seasonal episodes of depression, usually occurring in the fall or winter when there is less natural sunlight. Symptoms include fatigue, social withdrawal, and increased appetite.
• Postpartum Depression: This type of depression occurs after giving birth and is characterized by sadness, anxiety, and exhaustion that interfere with daily life.
• Psychotic Depression: This type of depression is characterized by symptoms of depression combined with psychotic symptoms such as delusions or hallucinations.
• Situational Depression: This type of depression is caused by a stressful life event such as the death of a loved one, divorce, or job loss.

It’s critical to remember that depression is a complicated condition and that some individuals may suffer a combination of these sorts of depressive symptoms or symptoms that may not explicitly fall into one of these categories.

Symptoms of Depression

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Although depression can have a wide range of impacts on individuals, specific common indicators can help to identify the condition. Here are a few of depression’s most typical signs and symptoms.

• Fatigue or decreased energy.
• Persistent sadness or a feeling of emptiness.
• Loss of interest or pleasure in activities that were once enjoyable.
• Feelings of hopelessness or worthlessness.
• Difficulty sleeping, including insomnia or oversleeping.
• Changes in appetite or weight.
• Difficulty concentrating or making decisions.
• Irritability or restlessness.
• Physical symptoms, such as headaches, digestive problems, or chronic pain, without a clear medical cause.
• Thoughts of death or suicide.

It’s vital to remember that not everyone with depression exhibits all of these symptoms and that the intensity and persistence of symptoms can differ from person to person.

Causes of Depression

No one factor can account for why some people experience depression, which is one reason why it is a complicated mental health condition. Instead, a confluence of biological, environmental, and psychological elements is likely to be responsible. Some of the several factors that contribute to depression include:

• Life events: Traumatic or stressful life events, such as the death of a loved one, a relationship breakup, or financial difficulties, can trigger depression in some people.
• Genetics: There is evidence to support the notion that genes can contribute to the emergence of depression. According to studies, those who have a history of depression in their families are more prone to have the illness themselves.
• Substance abuse: Substance abuse, including drinking and using drugs, can make depression more likely. Moreover, substance usage can worsen depressive symptoms and make recovering more difficult.
• Personality traits: Certain qualities, such as a predisposition for negative thinking or a low sense of self-worth, can raise the risk of depression.
• Social factors: Poverty, social isolation, and a lack of social support can all play a part in the development of depression.

Depression is a complicated disorder with potentially various causes. Understanding the root causes of depression can help create a successful treatment strategy.

Treatment

Even the most severe forms of depression can be treated. The sooner treatment starts, the more successful it is likely to be. Psychotherapy, prescription drugs, or a combination are frequently used to treat depression. Electroconvulsive therapy (ECT) and other brain stimulation therapies can be possibilities to consider if these treatments are ineffective in reducing symptoms.

A medical professional should carry out a complete diagnostic assessment that includes a physical exam and an interview before making a diagnosis or starting therapy. In rare instances, a blood test can be done to ensure that a medical condition like a thyroid issue or a vitamin deficit is not the cause of the depression (reversing the medical cause would alleviate the depression-like symptoms). To provide a diagnosis and choose a course of action, the examination will pinpoint particular symptoms, medical and family histories, and social and environmental factors.

Psychotherapy

Psychotherapy, also known as talk therapy, is a standard treatment for depression that involves working with a mental health professional to address the underlying causes of depression and develop strategies to manage symptoms. Several types of psychotherapy can be used to treat depression, including cognitive-behavioural therapy (CBT), interpersonal therapy (IPT), and psychodynamic therapy.

CBT is a type of psychotherapy that focuses on identifying negative thought patterns and behaviours contributing to depression and replacing them with more positive ones. IPT focuses on improving interpersonal relationships and addressing issues related to social isolation and relationship difficulties. This can involve identifying communication problems and developing strategies to strengthen relationships and increase social support.

Psychodynamic therapy is a type of therapy that focuses on exploring unconscious thoughts and emotions that contribute to depression. This can involve exploring past experiences and relationships to gain insight into current behaviour and thought patterns.

Overall, psychotherapy has proven to be a successful treatment for depression since it assists patients in addressing the root causes of their condition and creates coping mechanisms. Although it can be used with medicine for more severe instances, it can be especially beneficial for mild to moderate depression.

Medication

For mild to severe forms of depression, medication can be a helpful treatment. To reduce the symptoms of depression, antidepressant drugs act by changing the amounts of neurotransmitters in the brain, such as norepinephrine and serotonin. It’s crucial to remember that not all antidepressants function in the same manner and that different drugs can have different effects on different people.

Antidepressants take time to start working (usually 4 to 8 weeks), and before mood improves, symptoms such as trouble sleeping, eating and concentrating become better. Before determining if a medication is effective, it is crucial to give it a chance. You should also consult your physician before stopping your prescription. When it’s time to discontinue, your physician will assist you in gradually and securely lowering your dose. Suddenly stopping might result in withdrawal symptoms.

Some common types of antidepressant medications include:

• Selective serotonin reuptake inhibitors (SSRIs): SSRIs are the most commonly prescribed antidepressants and work by increasing serotonin levels in the brain. Some common SSRIs include fluoxetine (Prozac), sertraline (Zoloft), and escitalopram (Lexapro).
• Serotonin and norepinephrine reuptake inhibitors (SNRIs): SNRIs work by increasing the levels of both serotonin and norepinephrine in the brain. Some common SNRIs include venlafaxine (Effexor) and duloxetine (Cymbalta).
• Tricyclic antidepressants (TCAs): TCAs were among the first antidepressants developed, and they work by increasing the levels of both serotonin and norepinephrine in the brain. Some common TCAs include amitriptyline (Elavil) and nortriptyline (Pamelor).
• Monoamine oxidase inhibitors (MAOIs): MAOIs work by blocking the activity of an enzyme that breaks down serotonin and norepinephrine in the brain. Some common MAOIs include phenelzine (Nardil) and tranylcypromine (Parnate).

NOTE: Teenagers and young adults under 25 may experience increased suicidal thoughts or behaviour when taking antidepressants. The U.S. Food and Drug Administration (FDA) warns that patients of all ages should be watched closely, especially during the first few weeks of treatment.

Also, If taking an antidepressant and you are pregnant, planning to become pregnant, or breastfeeding, talk to your healthcare provider about any increased health risks to you or your unborn or nursing child.

Self-help techniques and lifestyle changes that help with depression

Depression is a complex and multifaceted condition that can be challenging to manage. While self-help techniques may not replace the need for professional treatment, they can help reduce symptoms and improve overall well-being. Here are some self-help techniques that can help with depression:

• Exercise frequently: Studies have indicated that exercise can help to lessen the symptoms of depression. It aids in the release of endorphins, which naturally elevate mood. Walking for just 30 minutes each day can improve your happiness.
• Try socializing: Depression can leave you feeling alone and distant. Consider joining a support group, volunteering, or getting in touch with friends and family in an effort to connect with others.
• Get adequate sleep: Sleep is essential for preserving emotional health. Set a regular sleep schedule and try to obtain at least 7–8 hours of sleep each night. Good sleep untangles the mind and essentially prepares your body for coming challenges. Always prioritize sound sleep.
• Practice mindfulness: Meditation focusing on the present moment can help you manage your depression. It entails concentrating on the here and now and embracing your emotions and thoughts without judgment.
• Eat a healthy diet: What you eat can impact your mood. Eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein.

It’s essential to remember that depression is a serious condition for which getting professional assistance is often crucial. Do not hesitate to contact a mental health professional if you are experiencing depression.

Breaking the Stigma: Talking About Depression

According to a recent study, more than half of those with a mental illness do not get treatment for their problems. People frequently put off or postpone getting therapy because they fear receiving unfavourable treatment or losing their jobs and means of support. That’s because stigma, discrimination, and prejudice against those with mental illnesses remain significant issues.

Many diverse racial and ethnic communities struggle with the stigma associated with mental illness, which makes it difficult for members of those communities to access mental health services. For instance, in some Asian cultures, seeking professional assistance for mental illness may go against the cultural ideals of a strong family, emotional control, and avoiding shame. Distrust of the mental healthcare system is another factor that prevents some groups from seeking help, including the African and African American communities.

Negative Impact of Stigma and Discrimination

Discrimination and stigmatization can aggravate symptoms and lower the probability that someone will seek therapy. Self-stigma has a detrimental impact on rehabilitation in persons with severe mental disorders, according to a new comprehensive assessment of the subject. Some effects include:

• Negative self-image: People with depression can internalize negative views due to stigma and develop shame or embarrassment about their illness. As a result, one can feel lonely, have poor self-esteem, and unwillingness to seek assistance. Stigma also increases the belief that one will never succeed at particular challenges and your situation might never improve.
• Barriers to treatment: Stigma can keep people from getting treatment for depression or cause a delay in their ability to do so. People could put off getting treatment out of concern that they will be criticized, misunderstood, or mistreated.
• Worsening of symptoms: Stigma can aggravate the symptoms of depression, causing the condition to become more intense and harder to manage. Stigmatized individuals may feel more pressured, nervous, and alone, which can start or intensify depressive episodes.
• Lack of understanding: Stigma can reinforce false beliefs and misunderstandings regarding depression. This usually results in ignorance of the symptoms, causes, and effects of depression and the experiences of those who suffer it.

Stigma in the Workplace

Depression stigma in the workplace can have a negative impact on employees who are struggling with depression or other mental health issues. In the workplace, stigma can prevent employees from seeking help or disclosing their condition to their employer or colleagues. This can lead to untreated depression, decreased productivity, and increased absenteeism. It can also create a hostile work environment and cause individuals to feel isolated and unsupported.

The American Psychiatric Association (APA) conducted a national survey in 2019 that revealed mental health stigma is still a significant issue in the workplace. Almost half of the workforce expressed worry about talking about mental health difficulties at work. Over one-third were worried they might face reprisals or lose their jobs if they pursued mental health treatment.

A more encouraging finding from the survey was that many employees claimed they would assist in directing a distressed coworker to mental health options. Around half of the employees reported feeling at least somewhat at ease discussing mental health. Yet, even those eager to assist admitted that one in four workers would not know where to turn for mental health support.

Combating Depression Stigma

Studies demonstrate that one of the most effective strategies to mitigate stigma is knowing or having contact with someone with depression or a mental condition. People can make a difference by speaking out and sharing their experiences. Knowing someone with depression makes it less frightening and more genuine and sympathetic.

Efforts to lessen stigma and prejudice can be successful at the individual and societal levels, according to a 2016 research on the subject. The anti-stigma initiatives involving long-term commitment and engagement with people with firsthand experience with mental illness had the most significant supporting data.

Celebrities like Demi Lovato, Dwayne “The Rock” Johnson, Michael Phelps, Taraji P. Henson, and Lady Gaga have openly revealed their experiences with mental health issues, bringing the topic into the mainstream media and everyday dialogue to a far greater extent. People going through these issues seek online information and these personal tales.

A complex strategy involving education, awareness-raising, and destigmatization activities is needed to combat the stigma of depression in the larger society and the workplace. The following are some effective tactics:

• Education and Awareness: Educating people about the condition, its causes, and its symptoms are the first steps in eradicating the stigma associated with depression. By doing so, you can assist in eliminating misconceptions and beliefs that reinforce the stigma. Campaigns, PSAs, and other kinds of media that enhance awareness can also aid in lowering stigma and improving understanding of depression.
• Encouraging Open Dialogue: Encouraging open dialogue about depression in the workplace can help create a safe and supportive environment for employees struggling with the condition. Employers can offer resources such as mental health hotlines, employee assistance programs, counselling services, and training for managers and supervisors to recognize signs of depression and support employees.
• Addressing Discrimination: Discrimination against people with depression can occur at work, which can worsen the stigma related to the condition. Organizations can combat discrimination by creating rules that shield employees who suffer from depression from it and ensuring that superiors and managers are educated to detect and handle any instances of prejudice.
• Highlighting Positive Outcomes: Highlighting positive outcomes can help to destigmatize depression by showing that people with the condition can lead successful and fulfilling lives. This can be done by sharing stories of individuals who have overcome depression or highlighting successful people who have struggled with the condition.
• Encouraging Self-Care: Encouraging employees to practice self-care can also help to combat the stigma of depression in the workplace. This can include promoting healthy lifestyle choices such as exercise, healthy eating, and stress-reducing activities like mindfulness and meditation.

All parties concerned must put in consistent effort if the stigma of depression is to be eliminated, generally and in the workplace. We can try to provide a more accepting and understanding atmosphere for persons with depression by educating people, encouraging open communication, eliminating prejudice, and lots more.

Wrapping up

Depression is challenging to manage, but effective treatments are available, such as therapy, medication, and lifestyle changes. Seeking professional help is necessary to manage depression effectively; self-help techniques can help reduce symptoms and improve overall well-being. It is important to remember that depression is a treatable condition, and seeking help is a sign of strength. With the proper support, people with depression can lead fulfilling and meaningful lives.

Talking about your condition is not a sign of weakness; opening up about one’s issues takes strength. Do not succumb to the darkness; reach out to friends or family; there is always hope and a brighter future if you reach out. ❤️

Sources

• National Institute of Mental Health (NIMH) Mental Illness
• Centre for Workplace Mental Health. Working Well Toolkit. 2016.
• Forde, K. 2020. By Sharing Their Own Struggles, Celebs Help Teens Tear Down Mental Health Stigma.
• Mayo Clinic. Mental health: Overcoming the stigma of mental illness. 2017.
• APA Press Release: About Half of Workers Are Concerned about Discussing Mental Health Issues in the Workplace; A Third Worry about Consequences if They Seek Help.
• Men and Depression: Men and women may experience depression very differently.

Medical Advisory

Mrs Eunice. O (Nurse)