How to Know if You’re Depressed (and what to do about it)
Depression is a common and serious condition. It’s a type of mood disorder. Symptoms of depression may occur every day or less frequently, and some may never occur at all. Here are common signs to look for:
- You’ve lost interest in things you used to enjoy, or they no longer please you.
- You have trouble falling or staying asleep, or you sleep too much.
- You have trouble concentrating on reading or watching television
- You feel tired and have very little energy
- You overeat or have little appetite
- You feel down, depressed, or hopeless.
- You feel bad about yourself — that you’ve let yourself or your family down or that you are a failure
- You move or speak so slowly that other people have noticed. Or conversely, you are fidgety and more restless than usual.
- You have thoughts of hurting yourself, or that you would be better off dead
If you’ve been feeling down or depressed and experience as little as 2 to 3 of these symptoms more days than not, you may have a form of depression.
If you have either (1) depressed mood or (2) loss of interest or pleasure or both, and at least 4 of these symptoms for a two-week period on more days than not, you likely have a major depressive disorder.
The more symptoms you have and the more frequently they occur, the more severe your depression may be. If you believe you are affected, see a healthcare professional right away.
A Condition That Takes Many Forms
The three main types of depressive disorders are:
- Major depressive disorder: This may be triggered by a loss of status, job, a person, or a relationship. It may also not have a trigger at all. It is disabling and will interfere with your ability to work, study, eat, or sleep
- Persistent depressive disorder: Less severe but more chronic than major depression, this has very similar symptoms and usually lasts for at least two years.
- Bipolar disorder: Moods that shift from mild or severe highs to severe lows. The mood swings may be gradual or abrupt. Note “Highs” are not necessarily happy — you could experience agitation or even anger as part of highs
Gender Matters
More women than men
Twice as many women as men are diagnosed with depression but male depression often goes undiagnosed. Experts believe there may be several reasons for this, including a failure to recognize depression, downplaying of symptoms, or even turning to substance abuse as a coping mechanism.
When childbirth is a trigger
10–15% of women experience depression in the aftermath of the pregnancy. 30–70% of those women have symptoms that persist for a year or longer. Most postpartum depression is clinically considered minor depression but 4–5% of cases meet the criteria for major depression.
How to get help
Treatment is available
Most depression, even the most severe is treatable. The most common treatments are medications and therapy
CBT Works
Cognitive Behavioral Therapy aims to teach coping skills and healthy responses to challenging situations and is well known as an effective treatment for depression.
Some research shows that CBT may work as an alternative to anti-depressant medications.
Success with positive psychology
Positive psychology interventions teach people to pay attention to the good things in their lives and create meaningful experiences. Research shows they can significantly enhance well-being and decrease depressive symptoms, especially when delivered individually and for relatively long periods of time.
Mindfulness: A Helpful Tool
Mindfulness is the practice of paying attention and accepting what you’re experiencing without trying to change it. A study in Sweden showed that group therapy based on mindfulness was equally effective as individual CBT for the treatment of depression, anxiety, and stress-related disorders.
The Treatment Route
If you and your doctor decide to go the medication route, frequently prescribed medications include:
i) Selective serotonin reuptake inhibitors (SSRI)
i) Serotonin-norepinephrine reuptake inhibitors (SNRI)
i) Other medications like mood stabilizers
Other Tools to Try:
In addition to seeking professional treatment, you may also want to consider the following:
- Join a support group (search online for “depression support group”)
- Try evidence-based programs like DoctorsLive that can help reduce depressive symptoms
- Find some physical exercise you like and do it most days
What May Help Prevent Depression
If you have depression, it’s absolutely key to seek treatment from a professional.
If you think you’re at risk of developing depression, recent studies have found that what we eat and how we move may have preventative effects for some types of depression.
How Food Affects your Mood
A meta-analysis of 42 studies showed that people who adhered strictly to the Mediterranean diet had a 33% lower chance of developing depression than those who didn't.
How to Eat Mediterranean
The best thing about the Mediterranean diet is that it’s not a diet, but a set of guidelines for eating:
Exercise for Optimal Emotional Health
A Rutgers University study showed that a combination of meditation and exercise decreased depressive symptoms by 40% in a group of depressed individuals.
A study in The Lancet showed that people who exercise enjoy better general mental health. Team sports, cycling, aerobics, and going to the gym seemed to have the best results. Also, exercising for just 45 minutes, 3 to 5 times per week, gave the optimal boost in mood, and more did not help increase the effect.
New research from the Massachusetts General hospital shows that physical activity can work in advance, preventing the development of depression.
CONTACT US
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DISCLAIMER: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
