When you are sad, your feelings arise from a specific event or situation. Once that event changes or time passes, the sadness fades. Depression, on the other hand, affects your thoughts, feelings, perceptions, and behaviors. You don’t just feel sad about one thing, you feel sad about everything. And, despite your trying to pull yourself out of this mood, the feeling sticks. You can feel depressed and not even have a reason to attribute to it. [2] X Expert Source Lauren Urban, LCSWLicensed Psychotherapist Expert Interview. 3 September 2018. Depression also can manifest as a persistent empty feeling or a lack of enthusiasm for many things.
Neurotransmitters are the chemical messengers that relay messages between brain cells. Abnormal levels of neurotransmitters are thought to play a role in depression. Changes in hormone balance may cause depression. Such changes can include thyroid problems, menopause, or a recent pregnancy. Physical changes have been observed in the brains of individuals who are depressed. The significance is unknown, but such observations may someday pinpoint the cause of depression. Depression often runs in families. This suggests that there are genes specific to depression, researchers are actively working on identifying them. [4] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Reading that depression is genetic and that your kids are possibly at greater risk for depression can lead to feelings of guilt. Remember that you have no control over your genetic makeup. It is not your fault. Instead, take control over what you can. Be a good role model for fighting depression, and get help.
Persistent sadness or emptiness Changes in appetite (i. e. eating too much or too little) Weight fluctuations Sleep disruption Hopelessness or pessimism Feeling fatigued or lacking energy Feeling worthless, guilty, or helpless Lacking interest in normally pleasurable activities Problems concentrating or making decisions Restlessness and irritability Suicidal thoughts Physical symptoms, such as pain or headaches
Get a referral, if necessary. Your general practitioner may be able to recommend a psychiatrist or psychologist who can better treat your depression.
Write down your symptoms. Write down key personal information, including major life events that may contribute to your thoughts, beliefs, or feelings. Write down your medications, include any vitamins or supplements. Write down any questions you have for your doctor. Questions for your doctor could include : Is depression the most likely explanation of my symptoms? What treatments would you recommend for me? What kind of tests do I need? How can I best manage my depression with my other health conditions? Are there alternative or complementary treatments that you recommend? Do you have any printed materials that I can take home? Do you have a website that you recommend? Do you have a local support group that you recommend? The doctor will likely have questions for you too. Be prepared to answer the following[7] X Research source : Do any of your relatives have similar symptoms? When did you first notice your symptoms? Do you only feel down? Or does your mood fluctuate? Have you ever had suicidal thoughts? How is your sleep? Have your daily activities been affected? Do you use any illicit drugs or alcohol? Have you been diagnosed with any mental illnesses before?
If you are trying to become pregnant or are pregnant, it is important to talk to your doctor about your medicines. Some antidepressants can pose a significant health risk to your unborn child. You need to work with your doctor to design a course of treatment that is best for both you and your baby.
During counseling sessions, you will explore your behavior and thoughts, relationships and experiences. This time will help you better understand your depression and your choices. You will also learn better ways to cope and solve life’s problems and set realistic goals. All of which can lead to a more empowered, happier self. Go to your therapy sessions even if you do not feel like it. Regular attendance is very important to their effectiveness.
You are not the only one that benefits when you talk about your depression. Too often depression is suffered alone. You can help end that by talking about yours. You can also attend structured support groups hosted at community mental health or religious centers. Reaching out to others who are experiencing the same struggle can give you hope and strength to continue in your fight against depression.
Positive thinking begins with being able to identify your negative thoughts. On days when you are feeling particularly low, listen to what you are telling yourself. Take a particularly negative thought and try to challenge it. Is there any evidence that can refute this thought? Can you put a more realistic spin on it? To become your best at practicing positive thinking, seek out the help of a counselor or therapist, who can help you identify negative situations in your life and empower you to envision them in a positive light.
Walking Jogging Team sports (tennis, volleyball, soccer, football, etc. ) Gardening Swimming Weight training
After a three-month study, women who practiced yoga reported a reduction in perceived stress, anxiety, and depression and improved energy and well-being. [17] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Research reveals that participating in a group nature walk can result in lower depression and stress and improved mental health and well-being.
Use your journaling time as a time to challenge negative thinking. Share your journal with your therapist.
Enjoy a diet rich in fruits, vegetables, fish, lean meats, and whole grains for greater overall health and an improved mood.
Acupuncture Yoga Meditation Guided imagery Massage therapy
