We can be sad from time to time. We can be stressed out and feel frustrated for a while. But that doesn't mean we are depressed. For us to be able to handle depression effectively, we need to have an understanding of what depression is, it causes and then treatment or solution.
First, what is depression?
Or let me rephrase the question: when do we say that someone is depressed?
Depression is a common mental disorder that infuses one with a depressed mood, lost of interest or pleasure, decreased energy, feelings of guilt or low self-esteem, loss of sleep or appetite, and poor concentration. Depression usually comes with the symptom of anxiety.
Depression can also get to a chronic stage, and lead to substantial impairments in the ability of the individual to carry out his or her everyday responsibilities. And at it worst, depression could lead to suicide.
According to WHO, almost one million lives are lost yearly due to suicide, 20 or more may attempt to end his or her life.
Now I think we get the picture of what depression is all about, or at least some of it. There are multiple variations of depression that an individual may suffer from, and the most general distinction being depression in people who have or do not have a history of Manic episodes. Manic episodes involve elevated mood and increased energy, which can result to over-activity, pressure of speech and decreased desire for sleep.
There is the Depressive episode, which involve symptoms such as having a depressed mood, loss of interest and pleasure, and always feeling fatigue. Depressive episode can be either mild, moderate or severe.
There is also the Bipolar affective disorder which typically consist of both Manic and Depressive episodes separated by periods of normal mood.
Depression can be caused by some factors or their combination, such as generic,environmental, biological, and psychological factors.
Well enough of theories already. Let us get down to business. What I think we want to know is ways by which we can effectively handle or manage depression. Below are 11 of the highly effective ways of handling depression:
Accept that you are suffering from depression
This is the first step to take. We don't have to wait for the worst to happen before we seek for help. As soon as you start feeling some of the symptoms I mentioned above, you might be depressed. Depression is a disorder of the brain that can be reliably diagnosed in a primary healthcare. You don't have to wait until you feel all of the symptoms above before you go do check up.
Seek the help of a professional
Once you have accepted or recognized that you are suffering from depression, the next step to take is to seek for help. Self medication or using someone's prescription may not be a wise choice, if hardly a choice at all. Let a qualified doctor test you and give you the correct prescription for your case. Don't play smart, stay safe!
Do your homework
At this stage the doctor may have told you the causes of your depression, give you prescription for your case, and probably advise you on some habits that you need to adjust. The doctor can only give you an advice, but the implementation is solely on you. No one should force or remind you to be taking your prescription drugs. But if they do, they probably love you too much and you shouldn't ruin that. You must keep in mind that depression can be treated with early diagnosis and substituent treatment.
You can start a journal
This is usually to keep track of your progression. But you can also write things that can help you stay positive and optimistic. If you love vacation for instance, you can make a list of several vacation destination you would love to visit, and try to paint bold pictures of you being there and allow the excitement to it creates to flush into your subconscious mind.
Get enough sleep everyday
This could could make a significant improvement on your mental health. Find a good sleep schedule that works for you. Don't just lay on your bed, get some rest. Be focus on your sleeping time table; have a particular time you go to bed and the time for waking up, and do your best stick to that. A glass of water immediately you wake up isn't a bad idea.
Exercise
Exercise is an antidepressant. Exercising at least 20 minutes a day could help improve your physical and mental health. You can practice relaxation techniques, or go for a walk under a mild sunshine. You can also find a gym to workout, or you can do it with a friend. Whichever you decide, just have fun doing it.
Eat healthy food
You would have to improve your diet, and stop skipping meals. You may not have the appetite to eat sometimes, but you have to force yourself to eat something. You need to eat more fruits, leafy greens, beans, eggs, chicken, and also increase your carbohydrates intake, and add some vitamin B-complex. You can meet a nutritionist for a diet schedule if you may.
Have a supportive relationship
You don't have to handle everything all by yourself. Keep good friends who understand your state and are supportive. Keep a busy schedule. Have friends come around, go out and do whatever makes you happy and human. Don't talk about negative things, stay positive, stay focused. Positive friends can really make a big difference in your mental health. Your family should also be supportive of you.
Do voluntary service
This can make you feel useful and improve your self-esteem. You can visit orphanages or go help the elderly people. You can do community service that will make you feel excited. It will also expose you to more lights, because darkness and loneliness could trigger depression.
Pursue your passion
It's time to bring back to life the passion that you had before depression stepped in. But if you're not comfortable with tit, you can find new passion. A passion can be anything that you deeply care about. You may not necessarily be good at it, though. Your passion may be sports, or fashion, or tourism, or entertainment and so on. Whatever it is, go for it!
Think positive, talk positive
You can never overemphasise the power of positive thinking. Positive thinking is what yields positive talking. A negative mind seldom talks positively. You are what you make of yourself. Your word creates your world. Your mouth is equipped with a very effective weapon that can either make or mar you. Thinking positive thought reduces stress ans anxiety. It makes you energetic and full of zest.
You may also make a list of 7 things you should be grateful for everyday. And always be grateful not regretful!
