Serotonin And Norepinephrine Reuptake Inhibitors
SNRIs prevent the absorption of both serotonin and norepinephrine into the bloodstream. The increase in levels of these two chemicals in the body helps improve mood. SNRIs include , , and . Studies have shown that like SSRIs, SNRIs are effective at treating major depression. They also produce similar side effects as SSRIs and generally are considered to be safe medications.
How To Deal With Depression At Work
Your job is a big part of your life. Dealing with depression alone is hard enough. Add to it the demands of work and it can compound depression. How do you know if you are working while depressed and how do you deal with it?
Depression is a complex disease that can be driven by a combination of things, including medical, emotional, and genetic factors, as well as environmental, situational, and even seasonal issues. The workplace may be just one of these factors. If you already battle with depression, then its possible youre also dealing with depression at work.
Signs of depression at work
Here are some signs that you may be working while depressed:
Dealing with depression in the workplace
If youre dealing with depression at work, try these tips. They are not intended as a cure, but could help provide ways to better cope if youre dealing with depression at work.
Self-care alone cannot cure depression. Small positive changes in your daily routine may help you feel better, but working with a behavioral professional is most important for long-term management of depression.
How does depression affect productivity?
Depression and workplace productivity can significantly counteract each other. This is a common challenge for many people suffering from depression. Employers suffer, too: The estimated cost, due to loss of productivity related to depression and its effects, is in the billions of dollars.4
Dealing With Parenting On Your Own
Being a single parent can be a very challenging and rewarding task. Raising a child is by far the most important thing that another human can do. Any parent wants to do what is best by their children, and they want their children to be happy and successful. Even if a family does have both parents there are challenging moments that can arise, but there are many issues that a single parent has to deal with that a two parent family does not. Single parents have to juggle the following things: being mom and dad, financial issues, and loneliness.
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Whats The Difference Between Sadness And Depression
Whether youve lost a loved one, moved to a new place, or missed out on a job opportunity, there are plenty of stressful and upsetting events that can get you down. However, the difference between sadness and depression is that sadness usually passes with a little time, while depression is a mood disorder that can appear without any specific cause and last for two weeks or more.
Depression impacts almost every part of your life, interfering with how you think, feel, and go about your daily activities like sleeping, working, and socializing. Some common symptoms of depression include:
- Feeling empty
- Difficulty sleeping or sleeping more than normal
- Changes in appetite or weight
- Feelings of hopelessness
- Loss of interest in hobbies or activities
- Irritability or restlessness
- Aches and pains without clear physical causes
- Thoughts of death or suicide
To be diagnosed with depression, these symptoms must be present nearly all day, every day for at least two weeks.
Mixed Anxiety & Depression Explained
Depression and anxiety have similar causes and some people can experience symptoms of both conditions at the same time. If youve been experiencing both low mood and persistent worry, tension, and unease, click below to learn more about the relationship between anxiety and depression.
How To Deal With Depression
There are a range of ways to deal with depression, and often they are best used in conjunction with each other. The primary medical options are Cognitive Behavioural Therapy , antidepressant medication, and in some severe cases, Electroconvulsive Therapy .
Education and coping strategies are also important when learning to manage your depression.
ECT is an effective form of treatment for depression, especially if:
- There are medical contraindications to medication.
- There is a need for rapid improvement because of suicidal intent or refusal to eat.
- The person has experienced treatment failure following CBT, several medications, or combined medication and CBT treatment trials.
- The person has had a previous positive response to ECT.
- Somatic symptoms are prominent.
- Psychotic symptoms are present.
What is CBT?
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Socialize With Friends And Family
Even if you are experiencing mild depression or a funk, you might find yourself drawing away from others, avoiding social situations, or not wanting to burden people with your feelings. One of the hardest but most helpful things you can do to see yourself through depression is to find that strong support circle and spend time with the people you love.
Schedule times to visit with family and friends or plan to grab lunch with a coworker so you have a specific time and place where you can lean on others when youre feeling blue. You might also find that some of these people have experienced depression themselves and they might be able to relate with you on the subject and share ideas of what has helped them in the past or just lend an open ear.
Tips For Living With Depression
Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.
Everything feels more challenging when you’re dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.
But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression.
This video has been medically reviewed by Daniel B. Block, MD.
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Take A Test To See How You Feel
If youre unsure about the way you feel, take our anonymous online test to check whether your levels of stress, anxiety, or depression are within a healthy range, and see if one of our online courses could help.
What Causes Depression?
No one knows exactly what causes depression. It is clear that genetic factors are important in many cases of depression. Depression seems to run in families , and about 30% of the predisposition for depression is due to genetic influences.
Stressful life events play a part in the onset or relapse of depression. Ongoing conflicts with others can take their toll on our well-being, as can other social and environmental stressors such as financial difficulties, retirement, unemployment, childbirth, loneliness, or loss of someone or something important. In vulnerable people, these unpleasant life events may be enough to cause or worsen a depressive illness.
A persons personality characteristics are an important factor. When people are depressed, they usually have a very negative view of themselves and the world. They do not appreciate good things, and bad things seem overwhelming. Some people have a tendency to view things this way even when they are not depressed. In other words, they may have a depressive personality style.
Did you know
Improve Your Sleep Hygiene
Sleep and mood are intimately related. A 2014 study found that 80% of people with major depressive disorder experience sleep disturbances.
But, you might feel like you just can’t fall asleep. Or perhaps you struggle to get out of bed because you feel exhausted all the time.
Good sleep hygiene could be key to improving the quality and quantity of your sleep.
Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity.
Only use your bed for sleep and sexual activity. Doing work in bed, or even in your bedroom, can cause you to associate your bed with stress, rather than relaxation.
Visualize A Happy Memory
When a patient continually revisits a painful memory , it can tip him or her into near emotional catatonia. I say, Wait, before you go down the rabbit hole and all the dark feelings overwhelm you, close your eyes and go to a happy memory. *Paul remembered, When I graduated from college, looked out at the audience and saw my family looking so proud, I felt amazing and powerful. I said, Great, go there. Lets relive that wonderful experience. As he described details from that lovely day his posture went from slumped over to peacock proud. He actually smiled. I suggested, The moment you feel yourself sliding back to an awful memory that takes you under, take a breath and instantly conjure up graduation day. Counter the gloom with an immediate dose of positivity!
Ways You Can Look After Yourself
If youre depressed, there are steps you can take to lift your mood and help your recovery. These steps can help if youve been depressed in the past and want to stay well.
- Talk about how youre feeling. Talking to someone you trust, or finding peer support, can help you feel better and less alone.
- Eat well. A healthy diet can lift your mood and maintain your mental health.
- Stay physically active. Exercise may feel like the last thing you want to do, but it can ease the symptoms of depression. Research suggests it may be as effective as antidepressants in helping you feel better.
- Spend time in nature. Research shows that being in nature can make us feel happier, feel our lives are more worthwhile, and reduce our levels of depression
- Avoid cigarettes and alcohol. They may feel like theyre helping at first, but they make things worse in the long run.
- Try talking therapy to stay well. NICE guidelines recommend CBT or mindfulness-based cognitive therapy if youve been depressed in the past.
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Connect With Friends Or Whnau
Connecting with people can help you feel better faster and stay well for longer. Try some of these ideas if you haven’t been keeping in touch with friends or whnau for a while.
Find one of these occasions to get in touch:
- meet up with friends for a coffee
- help out at the local community centre or marae
- spend more time with the children or grandchildren . Maybe you could take them to their khanga or childcare. You might like to stay around to watch them play or have a casual chat with any other adults who are there. Facebook some friends or whnau you havent caught up with in a while
- go to whnau birthdays, anniversaries and holiday get-togethers
- make a meal with a friend
- go for a walk or a swim with friends
- join online forums or chat groups
- get help from a friend or counsellor to begin to work out any difficult relationships.
We know that when people are feeling low and anxious, they often withdraw from their whnau and friends. Its a natural response but actually, strong connections can help you get well faster and help you stay well for longer.
Your whnau and your community can be your strength, providing a strong sense of belonging and support . Getting involved, spending time with them, and even doing things for them can give you a feeling of purpose and wellbeing.
It might help to plan your outings. Decide what youre going to do and write down when youll do it. This makes it easier to ignore those negative feelings that stop you going at the last minute.
If You Need To Wallow Wallow But Do So Constructively
Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy.
If youre having a down day, have it. Let yourself feel the emotions but dont stay there.
Consider writing or journaling about what youre experiencing. Then, when the feelings lift, write about that, too.
Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.
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Build A Support Network
One of the most important things you can do to help yourself with depressionother than medication and therapyis to develop strong social support.
For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.
For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs.
Create A Wellness Toolbox
A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down.
The tools you find most helpful might not work for someone else so it’s important to carefully consider what things can help you feel your best.
Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities.
Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.
Create a list of the activities you might try when you’re feeling bad. Then, choose an activity to try when you’re having a particularly rough time.
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Do The Opposite Of What The Depression Voice Suggests
The negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs.
If you believe an event wont be fun or worth your time, say to yourself, You might be right, but itll be better than just sitting here another night. You may soon see the negative isnt always realistic.
A lengthy to-do list may be so weighty that youd rather do nothing. Instead of compiling a long list of tasks, consider setting one or two smaller goals.
- Dont clean the house take the trash out.
- Dont do all the laundry thats piled up just sort the piles by color.
- Dont clear out your entire email inbox just address any time-sensitive messages.
When youve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.
You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depressions negative weight.
The memory of a job well-done may be especially powerful against negative talk and overgeneralization.
Focus on times when you feel the most disorganized or scattered.
How To Reach Out For Depression Support
Look for support from people who make you feel safe and cared for. The person you talk to doesnt have to be able to fix you they just need to be a good listenersomeone wholl listen attentively and compassionately without being distracted or judging you.
Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they dont replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.
Try to keep up with social activities even if you dont feel like it. Often when youre depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
Find ways to support others. Its nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find waysboth big and smallto help others: volunteer, be a listening ear for a friend, do something nice for somebody.
Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being neededboth powerful antidotes to depression.
10 tips for staying connected
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Its Easier Than You Think
Many folks confuse sadness with depression. Sadness is a natural state, a necessary part of living. Friendships end. Death steals loved ones. Life provides us with plenty of reasons to feel sad. Feeling sad is appropriate at such times and indispensable. The need to mourn, to feel sadness, is an essential part of what it means to be human. When we honor sadness, it provides us with essential space for self-reflection, and greater empathy and compassion. It also may compel us to recognize difficult truths or inspire us to make better choices.
Depression, however, offers no solace. It brutally assaults us and promotes hopelessness. This is because depression is not a pure feeling but an effort to ward off a complex mix of unwanted ones. Anger, frustration, irritation, and grief are feelings we tend to find intolerable we dont want to feel them. When were depressed, were engaging in a psychic battle to blot out these unwanted feelings. Common psychic defenses against painful feelings include denial , projection , rationalization or binge eating .
Unfortunately, as long as the true causes of our depression remain unaddressed, it will return again and again.
Hunt Down the Cause of Your Depression
Heres a list of the most common situations that often trigger depression: