treat depression

How to recognize signs of depression?

Depression is cruel and it can affect anyone. The symptoms might begin with some general worries, some guilt and very quickly can slide down a black hole where these thoughts spiral down and take over feeding depression and its severity.

1.     Feeling Hopeless

Major depression is a mood disorder that affects the way you feel about life in general. Having a hopeless or helpless outlook on your life is the most common symptom of depression. Other feelings may be worthlessness, self-hate, or inappropriate guilt.  Common, recurring thoughts of depression may be vocalized as, “It’s all my fault,” “I’m worthless “or “What’s the point?

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2.     Loss of Interest

Depression can take the pleasure or enjoyment out of the things you love. A loss of interest or withdrawal from activities that you once looked forward to — sports, hobbies, or going out with friends — is yet another telltale sign of major depression. Another area where you may lose interest is sex. Symptoms of major depression include decreased sex drive and impotence.

3.     Fatigue and Sleep Problems

Part of the reason you might stop doing things you enjoy is because you feel very tired. Depression often comes with a lack of energy and an overwhelming feeling of featigue which can be among the most debilitating symptoms of depression. This could lead to excessive sleeping. Depression is also linked with insomnia as one might lead to the other and vice versa. They can also make each other worse. The lack of quality, restful sleep can also lead to anxiety.

4.     Anxiety

If you’ve been feeling down and you just can’t seem to shake it off then it is not just sadness. While depression doesn’t cause anxiety, the two conditions often occur together. Symptoms of anxiety can include:

·        restlessness, nervousness, or feeling tense

·        dread, panic, fatigue

·        rapid breathing

·        feeling on edge

·        increased sweating

·        trembling or muscle twitching

·        trouble focusing

·        foggy thinking clearly

·        obsessing about things you’re worried about

5.     Irritability

Depression can affect irritability.  People suffering from depression may have symptoms of irritability, anger, risky behavior, and/or substance abuse. People are less likely to recognize it is depression causing these symptoms in order to seek treatment for it.

6.     Appetite changes

Weight and appetite can fluctuate for people with depression. This experience may be different for each person. Some people will have an increased appetite and gain weight, while others won’t be hungry and will lose weight. One indication of whether dietary changes are related to depression is if they’re intentional or not. If they’re not, it may mean that they’re caused by depression.

7.     Thinking of death

In 2013, more than 42,000 people died from suicide in the United States, according to the Centers for Disease Control and Prevention. People who die by suicide usually show symptoms first. Often people will talk about it or make a first attempt before succeeding in ending their life. If you think someone is at immediate risk of self-harm or hurting another person:

·         Call 911 or your local emergency number.

·         Stay with the person until help arrives.

·         Remove any guns, knives, medications, or other things that may cause harm.

·         Listen, but don’t judge, argue, threaten, or yell.

If you think someone is considering suicide, get help from a crisis or suicide prevention hotline. Try the National Suicide Prevention Lifeline at 800-273-8255.

If you have had some of the previously mentioned symptoms for more than two weeks, you might be suffering from major depression disorder. Recognizing that you’re depressed is essential to getting the right help.

Depression affects millions of people, but there are treatments available, from lifestyle changes to medications. No matter the path of treatment you choose, asking for professional help is the first step to getting back to feeling like yourself again.

 

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What do I have Anxiety or Depression & How to Tell the Difference?

Depression and Anxiety are two different medical conditions, yet their symptoms, causes, and treatments can often overlap. People struggle sometimes to determine the difference between these two conditions. This is because many people with anxiety also develop depression and vice versa. Approximately 50% of people diagnosed with depression with also be diagnosed with an anxiety disorder. However, it’s important to get an accurate diagnosis in order to treat the correct conditions.

Many people with depression may experience what is known as “anxious distress” in addition to their low mood causing them to feel tense, restless, and have trouble concentrating because they worry so much. They are afraid that something bad is going to happen or that they might lose control of themselves. Below is a list of symptoms of depression:

 

Symptoms of Major Depression

·         depressed mood

·         lack of interest in enjoyable activities

·         increase or decrease in appetite

·         insomnia or hypersomnia

·         slowing of movement

·         lack of energy

·         feelings of guilt or worthlessness

·         trouble concentrating

·         suicidal thoughts or behaviors.

For a diagnosis of major depressive disorder, a person needs to have experienced five or more of these symptoms for at least two weeks. People experiencing some of these symptoms might also be diagnosed with persistent depressive disorder (dysthymia), premenstrual dysphoric disorder, or a depressive disorder due to another condition. They may also meet the criteria for bipolar disorder if they also experience symptoms of mania.

Symptoms of Generalized Anxiety Disorder

·         excessive worry

·         restlessness

·         being easily fatigued

·         trouble concentrating

·         irritability

·         sleep disturbance

·         muscle tension.

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If you’ve experienced these symptoms most days for more than six months, and they cause distress in your daily life, then you may receive a diagnosis of generalized anxiety disorder. Other types of anxiety disorders include separation anxiety, panic disorder, or phobias, among others.

If you compare the two lists of symptoms, you can see that there is some overlap. Sleep problems, trouble concentrating, and fatigue are all symptoms of both anxiety and depression. Irritability may also manifest in forms of anxiety or depression (in place of low mood).

There are however, some distinguishing features. People with depression move slowly, and their reactions can seem flattened or dulled. People with anxiety tend to be more keyed up, as they struggle to manage their racing thoughts. Another distinguishing feature is the presence of fear about the future in people with anxiety. Depressed people who do not have anxiety are less likely to be fraught with worry about future events, as they are often resigned to believing that things will continue to be bad. In other words, they may predict the future based on how they feel in the moment.

It is important to remember to let a doctor or mental health professional evaluate you to see if your symptoms meet the criteria for a depressive disorder or an anxiety disorder.

 

How to Heal Yourself and Survive Depression?

How to Heal Yourself and Survive Depression?

Depression drains your energy, creates changes in sleep and eating pattern, and brings feelings of hopelessness and helplessness, making it difficult to see the goodness in self and others, and most importantly has people feeling they don’t belong. You can’t just “snap out of it,” but you can use resources and a wealth of information to gladden the mind even if your depression is stubbornly persistent. The key is to start small and be kind to yourself. We hear people say “Be kind to yourself” quite often, yet most people see it as something external such as yoga, massage, grab lunch with a friend etc… While these options are good, self-care has to include self-compassion also known as “working from within.”  Increasing awareness and insight can also help to make healthier choices.

How do you deal with depression?

Dealing with depression requires action, but taking action when you’re depressed can be hard. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action. I recommend, finding some space to investigate your thoughts. Increase awareness on how you’re talking to yourself? Are you putting yourself down? Are you magnifying situations where you feel stuck and overlooking when life is going well? The work within is much harder than the exercise, chatting with a friend, or going to a yoga class. The thoughts are with you 24/7. If you can alter them for the better, the actions of doing will come easier than forcing them.

Reach out and stay connected

Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When you’re depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.

You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people, including yourself, and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. Your loved ones care about you and want to help wouldn’t you want to help them too?

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How to reach out for depression support

Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you; they just need to be a good listener—someone who’ll listen attentively and compassionately without being distracted or judging you.

Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.

Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.

Research shows you get an even bigger mood boost from providing support to yourself. Be mindful of not holding on trying to control your experience because when we try to, we are not being present of living our lives. Letting go of ruminating thoughts might be a healthy sign of healing from depression.

Is Seasonal Affective Disorder Different From Depression?

Fall season brings some wonderful treats–apples, cider donuts, colorful foliage, football as well as shorter days, longer nights, and the advent of winter. During this time some might crave more carbs, feel fatigue, and sleep more than usual. These symptoms can also mean seasonal affective disorder or SAD.

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SAD is both similar to and different from other forms of depression. Many patients experience marked seasonal changes in the winter months. Although SAD symptoms are similar to depression, people experiencing these symptoms respond better and quicker to treatment then the ones suffering from Major Depressive Disorder (MDD).

What are the symptoms of seasonal affective disorder?

People who suffer from SAD have many of the common signs of depression, including:

  • Sadness

  • Anxiety

  • Irritability

  • Loss of interest in usual activities

  • Withdrawal from social activities

  • Inability to concentrate

  • Extreme fatigue and lack of energy

  • A “leaden” sensation in the limbs

  • Increased need for sleep

  • Craving for carbohydrates, and weight gain.

Symptoms of summer SAD include:

  • Weight loss

  • Agitation and restlessness

  • Trouble sleeping

  • Decreased appetite

What causes seasonal affective disorder?

The exact cause of this condition is not known, but evidence strongly suggests that, for those who are vulnerable to it, SAD is set off by changes in the availability of sunlight. One theory is that with less exposure to sunlight, the internal biological clock that regulates mood, sleep, and hormones is shifted. Exposure to light may reset the biological clock.

Another theory is that brain chemicals (neurotransmitters, such as serotonin) that transmit information between nerves may be changed in people with SAD. It is believed that exposure to light can correct these imbalances.

Melatonin, a chemical known to affect sleep patterns, may also play a role in seasonal affective disorder. Some have suggested that the lack of sunlight stimulates the production of melatonin in some individuals. This may be a factor in the symptoms of sluggishness and sleepiness. The lack of daylight can suppress Melatonin, a hormone made in the pineal gland that regulates sleep-wake cycles, therefore people may experience more of the symptoms above.

How to treat SAD?

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Exposing oneself to extremely bright light of 10,000 lux for 20 to 30 minutes a day has proven effective in relieving the symptoms of SAD. You want to get a safe, reliable device that has been clinically tested and validated. Though the light is intense, you don’t look directly at it. It is great to read by it while it is on. Research indicates people with SAD respond in days to light therapy, where non-SAD patients need psychotherapy treatment for months and at times in conjunction with antidepressants before they see results.

Additional ways to help decrease SAD are: checking for vitamin D deficiency, eating fewer carbs, managing stress, getting enough exercise, and even considering an SSRI by a psychiatrist and then tapered off as spring approaches. SAD patients can respond well to talk therapy, it helps with understanding of the condition and learning healthy coping skills to manage the symptoms.