1. Defining
Depression :
Depression is among the most painful and difficult of
all human
experiences. It robs those who have it of energy,
interest, and the
will to make things better. It brings with it a
profoundly negative
view of the self, the world, and the future. During
depression, it seems
as though nothing can change, as though you will never
get better..
Depression is not…
Most times when you feel down, you’re not depressed. Feeling
sad or low is a big part of life and can’t be avoided. When something goes
wrong in your life, whether it’s an argument with your partner, conflict with
your boss, or a physical illness, your mood might drop.
Depression is…
But suppose it doesn’t go away and just gets worse. You
might be depressed:
1. if your mood is very low or you have almost no interest
in your life almost everyday, and this feeling goes on for weeks; and If
you feel especially sad or irritable because of this situation, maybe with poor
sleep, not wanting to see friends or family, eating too much or not enough –
then you’re probably experiencing low mood. Low mood will typically go away in
a week or two, especially if there’s an improvement in the situation that
started it.
2. if you have other problems like:
- big changes in weight or appetite;
- not being able to sleep enough or sleeping too much;
- feeling that you are always restless or slowed-down;
- thinking that you are worthless or guilty;
- feeling really tired much of the time;
- feeling numb or empty;
- having a lot of trouble concentrating or making
decisions;
- thinking about death or suicide.
2. types of depression : mild depression
and major depression.
MILD DEPRESSION
- Talking to family and trusted friends about how you’ve
been feeling is usually a good thing to do. They can help you figure out
solutions to some of the problems you’ve been dealing with; besides, just knowing
that people care about you is helpful.
- Write about problems you’re facing, your feelings and thoughts,
and possible solutions. This can help you understand what you’re going through
and what choices you have.
- Speak to a family physician, psychiatrist or
psychologist. A professional can help you figure out what’s been going on and can
make useful suggestions. In some cases, antidepressant medications can be helpful
in overcoming Mild Depression. But for most individuals with Mild
Depression, the answer does not lie in medication.
MAJOR DEPRESSION
In addition to the actions described previously…
Definitely see your family physician if you think you
might be this depressed. Major Depression is a serious problem and
should be diagnosed by a family physician, psychiatrist or psychologist.
- Antidepressant medications are the most commonly prescribed
treatments for Major Depression and are usually effective.
- An equally effective treatment for most cases of Major
Depression is Cognitive Behavioural Therapy (CBT). CBT is a talking therapy
that teaches new skills for thinking and acting more effectively. This guide is
based on CBT methods.
- Yet another effective treatment is interpersonal therapy
(IPT), a talking therapy that teaches new skills for dealing with partners,
friends and family.
- For long-lasting or recurrent depression, the most powerful
approach is to combine antidepressant medication with one of these kinds of
talking therapy.
3. Causes of Depression
Depression is a complex condition, not caused by one
single factor on its own but is the result of a matrix of interacting factors
such as psychological factors, genes, brain chemistry, etc. What may trigger a depressive episode in one
person won’t necessarily cause depression in another.. It’s have a lot to learn
about the causes of depression but researchers have identified a number of factors
that can influence clinical depression. Some
examples include:
Biological
Most researchers view depression as being probably
caused by a mixture of both biological and psychological factors. Chronic stress for example causes elevated levels
of the stress hormone cortisol which has been found to interfere with serotonin
synthesis in the brain and so linked to being one factor in depression.
Chronic Medical Conditions
Living with chronic health problems like cancer,
chronic pain, diabetes, etc. can be very stress inducing to say the least. It has been estimated that 20% of people with
a chronic health problem will develop depression.
Genes
Research studies, including studies on identical twins,
have shown that there can be a genetic factor involved in some people’s depression. Research shows that one fifth of the
population has a genetic predisposition to depression in response to a series
of stressful life events.
Situation
Depression is often triggered by very stressful life
situations. If your attempts to cope with these situations by improving or
accepting them
have not been successful, you may begin to feel
overwhelmed and hopeless.
Then the risk
of a depressive episode increases. Some situations that can be associated with
depression include:
- Major life events, particularly involving loss. Events such as the death of a
loved one, moving, divorce, financial setbacks, or job loss are major
disruptions in one’s life.
- Lack of contact with other people. Social isolation is a significant
risk factor for depression.
- Relationship conflict. Times of conflict in personal
relationships, whether marital or family, are extremely stressful and can
contribute to the onset of depression.
- Stress related to your job. This can take the form of
employment uncertainty (not knowing whether your job will continue), friction
with supervisors and co-workers, or overwork (human beings were never designed
to work 16 hours a day, either in an occupation or around home).
Thoughts
Each of us is affected differently by outside events,
depending on how we think about those events.
Imagine two people walking into a party. One person is
naturally outgoing, anticipates enjoying herself a great deal, and sees the
group of partygoers as friendly and receptive. The other dreads social gatherings,
anticipates feeling miserable, and sees
the other people as judgmental and rejecting. Each person’s thoughts determine
how the event is experienced. Research evidence has shown that depressed
individuals often have distorted ways of thinking about the world that can
trigger or worsen the experience of depression. Distorted ways of thinking
Unrealistic, negative thoughts about the situation.
You see the situation in an unrealistically
pessimistic way, emphasizing its negative or threatening aspects and ignoring
more positive or promising aspects.
Unfair, negative thoughts about yourself.
You think about yourself in a very critical fashion, judging
yourself in a harsh and unfair manner.
Unrealistic, negative thoughts about the future.
You anticipate a future that is bleak and
disappointing, exaggerating the likelihood of very negative outcomes. Taken together, we call this the Negative
Triad: thinking in an unfair and unrealistic, negative way about your current
situation, yourself, and your future.
These ways of thinking often start in childhood. Some people
grew up in families where only negative and critical comments were made. In
other families, children were discouraged from saying positive things
about themselves and rewarded for being self-critical.
Emotion
Depression often begins with feelings of
discouragement and sadness after unsuccessful attempts to deal with a difficult
life situation. However, as the depression continues, these feelings of
unhappiness give way to more severe and painful kinds of emotional experience.
The depressed individual is overcome by a sense of despair,
a pervasive mood of hopeless misery. A feeling of intense anxiety (physical tension,
worry, and a sense of impending doom) often accompanies these depressed
feelings.
Some depressed people experience a general sense of emotional
numbness, an inability to feel anything. It is as though the psychological
pain has become so intense that your mind simply switches off your emotions,
like a circuit breaker.
Action
Depression usually has a significant impact on a
person’s behaviour. Here are some of the main areas affected:
Not doing rewarding activities.
Hobbies, crafts, sports, reading, and travel may all
suffer. Depressed people often feel too tired or unmotivated to pursue these
activities, and the less they participate in them, the less they feel able to
do so.
Not taking care of yourself.
Activities designed to maintain one’s body and
appearance are frequently neglected. Depressed individuals may take less care
in personal grooming or dress than usual. In addition, exercise is often
reduced, whether this involves formal fitness activities such as jogging or
simply walking around the neigh boarhound. Eliminating exercise contributes to
depression by removing a powerful source of physical well-being and increased
self esteem.
Not doing small duties.
A depressed person often neglects or procrastinates
doing small, necessary duties, like running errands, taking out the garbage,
cleaning house, or caring for the garden. Failing to complete these chores adds
to the depressed person’s sense of inadequacy and lack of control over life. It
also creates friction with others and places further
stress on relationships.
Withdrawing from family and friends.
Social invitations are refused, phone calls are
ignored, and habitual get-togethers with family or friends somehow just don’t
happen. Social isolation is a strong contributor to depressed mood, taking you
away from the warmth and sense of connection to others, basic to all of us.
Depressed people often believe that others have no interest
in their company, given how miserable or
emotionally flat they are feeling.
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