Symptoms Of Depression
- you can’t sleep or you sleep too much
- you can’t concentrate or find that previously easy tasks are now difficult
- you feel hopeless and helpless
- you can’t control your negative thoughts, no matter how much you try
- you have lost your appetite or you can’t stop eating
- you are much more irritable, short-tempered, or aggressive than usual
- you’re consuming more alcohol than normal or engaging in other reckless behavior
- you have thoughts that life is not worth living (Seek help immediately if this is the case)
Causes and risk factors for depression
- Loneliness
- Lack of social support
- Recent stressful life experiences
- Family history of depression
- Marital or relationship problems
- Financial strain
- Early childhood trauma or abuse
- Alcohol or drug abuse
- Unemployment or underemployment
- Health problems or chronic pain
Depression and suicide
Depression is a major risk factor for suicide. The deep despair and hopelessness that goes along with depression can make suicide feel like the only way to escape the pain. Thoughts of death or suicide are a serious symptom of depression, so take any suicidal talk or behavior seriously. It's not just a warning sign that the person is thinking about suicide: it's a cry for help.
Warning signs of suicide include:
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The road to depression recovery
Just as the symptoms and causes of depression are different in different people, so are the ways to feel better. What works for one person might not work for another, and no one treatment is appropriate in all cases. If you recognize the signs of depression in yourself or a loved one, take some time to explore the many treatment options. In most cases, the best approach involves a combination of social support, lifestyle changes, emotional skills building, and professional help.
Ask for help and support
If even the thought of tackling your depression seems overwhelming, don’t panic. Feeling helpless and hopeless is a symptom of depression—not the reality of your situation. It does not mean that you’re weak or you can’t change! The key to depression recovery is to start small and ask for help. Having a strong support system in place will speed your recovery. Isolation fuels depression, so reach out to others, even when you feel like being alone. Let your family and friends know what you’re going through and how they can support you.
Make healthy lifestyle changes
Lifestyle changes are not always easy to make, but they can have a big impact on depression. Lifestyle changes that can be very effective include:
- Cultivating supportive relationships
- Getting regular exercise and sleep
- Eating healthfully to naturally boost mood
- Managing stress
- Practicing relaxation techniques
- Challenging negative thought patterns
Build Emotional skills
Many people lack the skills needed to manage stress and balance emotions. Building emotional skills can give you the ability to cope and bounce back from adversity, trauma, and loss. In other words, learning how to recognize and express your emotions can make you more resilient.
Seek professional help
If support from family and friends, positive lifestyle changes, and emotional skills building aren’t enough, seek help from a mental health professional. There are many effective treatments for depression, including therapy, medication, and alternative treatments. Learning about your options will help you decide what measures are most likely to work best for your particular situation and needs.
Some types of therapy teach you practical techniques on how to reframe negative thinking and employ behavioral skills in combating depression. Therapy can also help you work through the root of your depression, helping you understand why you feel a certain way, what your triggers are for depression, and what you can do to stay healthy.Effective treatment for depression often includes some form of therapy. Therapy gives you tools to treat depression from a variety of angles. Also, what you learn in therapy gives you skills and insight to prevent depression from coming back.
