Living with Depression
Feeling sad for a short time is a normal feeling. Constantly feeling low for long stretches of time is something else.
Feeling tired can also be a normal feeling. Being too fatigued to leave your bed or living space for weeks at a time is a sign of something else.
Difficulty focusing, sleeping, or eating can come from a variety of reasons. Changes in appetite, mood, or energy levels can be a sign of Depression.
What Is Depression?
Depression is more than just feeling sad or having a bad day. It’s a complex mental health condition that can affect every aspect of life. Your moods, your energy levels, your relationships, your sense of purpose, your well-being can all be altered by depression. And, despite its prevalence, depression is often misunderstood or dismissed, leaving many to suffer in silence.
Depression, according to the World Health Organization, is a common mental health disorder that involves a low mood or loss of pleasure or interest in activities for long periods of time. Depression is “different from regular mood changes and feelings about everyday life. It can affect all aspects of life, including relationships with family, friends and community. It can result from or lead to problems at school and at work.”
Depression is not a sign of weakness or something you can simply “snap out of.” It’s a real and treatable mental condition that affects millions worldwide. That includes those who have experienced abuse, serious loss, or other stressful events. In addition, women are more likely than women to experience depressive episodes than men.
Symptoms of Depression
Depression looks different for everyone, but there are some common traits. According to the Mayo Clinic, depression can look like this:
Feelings of sadness, tearfulness, emptiness or hopelessness
Angry outbursts, irritability or frustration, even over small matters
Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
Sleep disturbances, including insomnia or sleeping too much
Tiredness and lack of energy, so even small tasks take extra effort
Reduced appetite and weight loss or increased cravings for food and weight gain
Anxiety, agitation or restlessness
Slowed thinking, speaking or body movements
Feelings of worthlessness or guilt, fixating on past failures or self-blame
Trouble thinking, concentrating, making decisions and remembering things
Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
Unexplained physical problems, such as back pain or headaches
If you or someone you know is experiencing thoughts of self-harm or suicide, seek help immediately by contacting a trusted friend, family member, or a crisis hotline such as the Suicide & Crisis Lifeline at 988 (U.S.).
Causes of Depression
According to Psychiatry.org, depression can affect anyone and is often the result of many factors. These include:
Biological: Genetics and brain chemistry.
Psychological: Past trauma, low self-esteem, or chronic stress.
Environmental: Life events such as loss, financial struggles, or relationship problems.
How to Cope with Depression
Depression can feel isolating, but you must remember you are not alone. I am here to help you and together we can work on your diagnosis. In the meantime, here are some steps to dealing with your depression:
Try to eat healthy, well-balanced meals. Eat as little sugar as possible, filling up instead on whole foods.
Get a healthy amount of sleep. Most health professionals recommend 7-9 hours each night.
Get outside. Get some sun.
Move your body. Go for a walk, even a short one may help to clear your head even a little bit. Don’t overdo it and don’t beat yourself up about not doing enough.
Avoid drugs and alcohol. They often make your mood or situation worse.
Practice self-care. Whatever that means for you, do things you enjoy. Take the time to appreciate that you are doing something you enjoy.
Set doable, realistic goals for yourself considering the depression. This isn’t the time to take on more tasks at work or in your personal life.
Break large tasks into small ones. Set priorities. Schedule what you can.
Listen to your body: Do you need to be alone or with people? Do you need to talk to a friend or journal?
Be patient with yourself. This may take time. Focus on anything positive that happened to you.
When It’s Time to Contact a Health Professional
If you have experienced any of these symptoms for more than two weeks, it’s time to contact me. I am trained in ways to help you manage your depressive symptoms. I can help you.
Lasting sad, anxious, or “empty” mood
Loss of interest in almost all activities
Appetite and weight changes
Changes in sleep patterns, such as inability to sleep or sleeping too much
Slowing of physical activity, speech, and thinking OR agitation, increased restlessness, and irritability
Decreased energy, feeling tired or "sluggish" almost every day
Ongoing feelings of worthlessness or feelings of undue guilt
Trouble concentrating or making decisions
Not eating or overeating
Repeating thoughts of death or suicide, wishing to die, or attempting suicide are very serious symptoms and need to be dealt with immediately and requires emergency treatment.
Supporting Someone with Depression
If someone you care about is struggling with depression, your support can make a difference. Here are some ways to help:
Listen without judgment and offer empathy.
Encourage them to seek professional help.
Be patient; healing is not a linear process.
Remember to care for yourself, too. Supporting someone with depression can be emotionally taxing, and it’s important to maintain your own well-being.
It’s OK to Have Hope
Depression can feel like an insurmountable obstacle. But recovery is possible. By seeking support, practicing self-care, and accessing my professional help, you are taking steps to a brighter future.
If you are struggling, know that you are not alone. Contact me today and begin feeling better soon.
