Most of us feel sad, low, losing interest sometimes due to some reasons & sometimes even without a reason. These all are the symptoms of Depression. However, depression is different from the usual mood fluctuations and short-lived emotional responses to challenges in everyday life. So here I will discuss ways to get over it. Feeling sad or low sometimes is absolutely normal but this becomes a problem in case of frequent happenings. To be diagnosed with depression, symptoms must be present most of the day, nearly every day for weeks or for months.
Symptoms Of Depression
- Suicidal thoughts
- Feeling worthlessness and helplessness
- Loss of Interest and Enjoyment
- Change in Appetite and Weight
- Sleeping too much or Insomnia or Disturbed Sleep
Types of Depression
- MAJOR DEPRESSION One might have this type if one feels depressed most of the time for most days of the week. At least one of the symptoms of this type of depression must be a depressed mood or loss of interest in activities including the other regular symptoms mentioned above.
2. PERSISTENT DEPRESSIVE DISORDER If one has depression that lasts for 2 years or longer, it’s called persistent depressive disorder. One may be treated with psychotherapy, medication, or a combination of the two.
3. BIPOLAR DISORDER Someone with bipolar disorder, which is also sometimes called maniac depression has mood episodes that range from extremes of high energy with an “up” mood to low “depressive” periods.
4. SEASONAL AFFECTIVE DISORDER (SAD) SAD is a period of major depression that most often happens during the winter months, when the days grow short and you get less and less sunlight. It typically goes away in the spring and summer.
5. PSYCHOTIC DEPRESSION People with psychotic depression have the symptoms of major depression along with “psychotic” symptoms such as “hallucinations”, “delusions” and “paranoia”.
6. PERIPARTUM (POSTPARTUM) DEPRESSION Women who have major depression in the weeks and months after childbirth may have peripartum depression. Antidepressant drugs can help similarly to treating major depression that is unrelated to childbirth.
7. PREMENSTRUAL DYSPHORIC DISORDER (PMDD) Women with PMDD have depression and other symptoms such as anxiety, mood swings, irritability, trouble concentrating, fatigue and feeling of being overwhelmed at the start of their period.
8. SITUATIONAL DEPRESSION This isn’t a technical term in psychiatry but one can have a depressed mood when one is having trouble managing a stressful event in one’s life, such as a death in family, a divorce, or losing job. Doctor may call this “stress response syndrome.
9. ATYPICAL DEPRESSION This type is different than the persistent sadness of typical depression. It is considered to be a “specifier” that describes a pattern of depressive symptoms. If one has atypical depression, a positive event can temporarily improve one’s mood.
WAYS TO GET OVER DEPRESSION
Exercise boosts feel-good chemicals (endorphins) in the human body. Exercising regularly seems to encourage the brain to rewire itself in positive ways.
Read our Easy ways to loose weight at home blog.
● When it comes to workouts that fight depression, aerobic and cardio
exercises have the edge. To date, the strongest evidence seems to support
the aerobic exercise.
● People taking yoga on a regular basis seem to show a significant decrease in depression and anxiety symptoms.
● Simply putting one foot in front of the other may be the trick to feeling better; that’s because walking is an aerobic exercise that’s suited for almost everyone.
● If one enjoys being outdoors, even simple activities such as gardening,
throwing a ball around with your kids, or washing a car may do one some good. That’s because a healthy dose of sunlight has been shown to boost mood.
When one gets good rest, one not only gets more energy but one may also have a more upbeat view on life and better focus. The stage where one dream, boosts one’s ability to learn and remember things and plays a big role in emotional well-being.
Also read Fascinating Health Benefits of Red Wine blog.
● Keep naps to 20-30 minutes max and take them only in the early or middle of the afternoon. Also try limiting alcohol, caffeine, and smoking for better sleep.
● Try using a comfy bed and a cool room and make it dark with heavy curtains or good blinds.
● Take the television and other electronic items out of the room for the light
from them messes with levels of melatonin, a key sleep hormone of human
● Avoid talking about stressful things right before sleep. Moreover, try some
relaxation techniques like meditation and deep breathing which can help calm a racing mind.
While certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall treatment. Studies show that your brain is particularly at risk. To lessen the destructive effects of free radicals one should take food rich in antioxidants like beta-carotene, vitamin C, and vitamin E.
- Carbohydrates are linked to the mood-boosting brain chemical, serotonin. carbs craving perhaps is related to low serotonin activity.
- Food rich in an amino acid called tryptophan helps to make serotonin. Try eating something with protein several times a day, especially when you need to clear your mind and boost your energy.
- Vitamin D receptors are located throughout the body, including the brain. A recent national study found that the likelihood of having depression is higher in people with low levels of Vitamin D.
- There’s a proven link between low selenium and poor moods. The recommended amount of selenium is 55 micrograms a day for adults.
The vicious cycle of depression causing inaction and then anxiety does not however end hopes; the cycle can be broken. Depression is bad but procrastination is worse. It so happens that even if one’s not depressed but still go on procrastinating, one might feel depressed anyhow.
● Execute plans to turn in projects early. Set deadlines and make a daily “to-do list” for yourself and create events in your calendar.
● Engage yourself in activities which interests you and try to avoid overthinking and sitting idle.
● Exercise your brain with mental puzzles for they increase focus and mental agility.
● Combine short trips and plan out outdoor activities for yourself. When you can pull yourself out of the house for errands, get a bunch of stuff done at once.
Expressing yourself to people who comfort you is way better than staying alone and burdening your mind with depressing thoughts.
● Try talking about your emotions and thoughts to a friend, family member, or a professional counselor in case you feel lonely.
● Consider peer support, where people use their experiences to help each
other. Also, people of the same age group are said to understand each other
better than people of different age groups.
● Listen to free mental wellbeing audio guides. Moreover, there are relaxation and mindfulness apps that might soothe one in case of anxiety.
● Try not to tell yourself that you’re alone. This belief triggers the sadness inside one. Try connecting with people around you and have a good time with them.