Depression
Depression is an extremely common condition, yet it is largely hidden. While we might comfortably explain to our friends and employers that we have a physical illness, many people suffering from depression feel unable to discuss it openly.
Statistics tell us that depression is one of the most significant psychological disorders in the western world. Its incidence is growing in all age groups and across almost every community. The World Health Organisation estimates that depression will become one of the most common cause of disability world-wide by 2020, second only to heart disease.
Depression can lead to depressed mood, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, low energy, and poor concentration. It can occur in people of all genders, ages, and backgrounds. It also often has a physical dimension – when someone is depressed there can be a shortage of essential brain chemicals known as neurotransmitters (namely serotonin, noradrenaline and dopamine). Stress can trigger or exacerbate depression because it depletes the amount of these chemicals in the body.
Depression may range from relatively mild, when it is often called dysthmia, to a major depressive disorder, that severely affects the person’s ability to live a normal live. Other common types of depression include postnatal depression, which occurs after childbirth, and seasonal affective disorder, or SAD, which is associated with the shorter days and lack of daylight in winter.
People with dysthmia often feel low and lose their enjoyment in life. Dsythmia is diagnosed if these feelings have been present (either continuously or on and off) for over two years, yet sufferers typically struggle on for over ten years before seeking help.
Major depression is diagnosed when a person has been suffering from five or more of the following symptoms for over two weeks:
- Depressed mood (such as feeling sad, empty).
- Markedly diminished pleasure in almost all activities.
- Insomnia or hypersomnia (not being able to sleep or sleeping all the time).
- Dramatic increase or decrease in appetite or significant weight loss.
- Fatigue or loss of energy.
- Feelings of worthlessness.
- Excessive or inappropriate guilt.
- Diminished ability to think, concentrate, and/or take decisions.
- Recurring thoughts of death, having a suicide plan or making a suicide attempt.
Self-help for depression
The following steps can help if you have been diagnosed with depression by your GP (put these steps in place to help support the treatment recommended by your doctor, do not stop taking medication until you have discussed it with him or her first).
These steps can also be helpful if you have a low mood, or if you are a great deal of stress. It’s important at these times to take extra care of yourself.
If you recognise signs of depression early you can take action to nip it in the bud – reduce the stress in your life as much as possible, seek support from friends or a counsellor, and, if symptoms continue to worsen, visit your doctor, who will be able to explore various treatment options with you. These may range from antidepressant medication, which you might take for just a few weeks or much longer, to counselling. Because depression is often triggered by stress or underlying problems, counselling can help you to work through these. It has been shown to help improve mood, support people in finding ways of coping and prevent them from getting depression again.
Simple steps you can take yourself include:
- Getting enough rest and learning how to relax.
- Exercising regularly – exercise stimulates production of chemicals in the brain called endorphins, which can help lift your mood and make you feel more energised. Even going for a short walk can help.
- Avoiding too much alcohol, smoking and illegal drugs.
- Eating a balanced healthy diet.
- Sharing thoughts and feelings with a loved one, close friend or counsellor.
Friends and self-help groups can be an important source of support, giving you the chance to meet people and share your experiences. It’s important not to cut yourself off from other people at this time.
Challenge negative thoughts: It can be helpful if you can recognise patterns of negative thinking, challenge them, and try to replace them with more positive, constructive thoughts. Some people do this in their head, whilst others find it helpful to write their negative thoughts down, or talk them through with a loved one, friend or counsellor.
Click below to find a counsellor who has experience in this area: