Mental Health Conditions: Depression And Anxiety
Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed. Symptoms of depression include:1
- Feeling sad or anxious often or all the time
- Not wanting to do activities that used to be fun
- Feeling irritable easily frustrated or restless
- Having trouble falling asleep or staying asleep
- Waking up too early or sleeping too much
- Eating more or less than usual or having no appetite
- Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment
- Having trouble concentrating, remembering details, or making decisions
- Feeling tired even after sleeping well
- Feeling guilty, worthless, or helpless
- Thinking about suicide or hurting yourself
The following information is not intended to provide a medical diagnosis of major depression and cannot take the place of seeing a mental health professional. If you think you are depressed talk with your doctor or a mental health professional immediately. This is especially important if your symptoms are getting worse or affecting your daily activities.
The exact cause of depression is unknown. It may be caused by a combination of genetic, biological, environmental, and psychological factors.2 Everyone is different but the following factors may increase a persons chances of becoming depressed:1
Getting Out Of A Funk: How To Help Yourself Through Depression
Everyone has off days where they feel tired, irritable, and sad. Its normal to feel sadness as a response to challenging life events, loss, or changes, but sometimes these feelings can stick around for a while if left unaddressed and make it difficult for you to get through each day.
Heres how you can tell when youre in a funk or maybe even experiencing a mild depression as well as what you can do to help yourself feel better.
What Benefits Can A Single Parent Have
When you are a single parent there are some benefits you have to help you provide for your kid. There are forms of income support that will help you get a better income. Along with that, you may be eligible for some lines of credit that will make it easier for you to access it.
Along with that, you may get help on your rent or mortgage, which can help you on your housing arrangements, and is allowed to get paid when you take sick days off.
Along with those, if your child goes to school, they can receive the uniforms and apply for free meals. Along with having support for health treatments, such as dental treatment.
Volunteering Can Be A Great Way To Do Both
Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.
Bonus: People who volunteer experience physical benefits, too. This includes a
Research And Explore Your New Area
One of the common sources of relocation depression is fear of the unknown. Thats why it makes perfect sense to try to deal with your relocation depression by learning more about your new home and the area its located in. However, just Googling things online is rarely enough. It would be best to explore your new city by leaving your home. Although you may be tempted to hide inside, the unpacking will still be there when you return.
Additionally, walking is excellent exercise, and you can discover some new businesses and eateries youll want to visit one day. Dont forget to visit the local parks and other outdoor recreational spaces. Compared to spending time in your apartment or on busy city streets, spending time in nature will also help you process your stress and feel better.
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How To Change Your Negative Thinking Patterns
How Can Single Dads Fight Loneliness
Being a single dada can be lonely at times, but you can try to work on your sense of belonging. On having people and places where you feel most at home with. And if you experience moments of loneliness, which everyone does, learn how you can fill them with positive things, so you can re energize yourself.
To avoid the loneliness you can join the PTA, or support groups that are directed to single parents. Having new places to be in touch with people will work wonders. But that is not only true about new activities and people in your life, have your loved ones close to you.
You can also work on activities you can do by yourself, such as reading a book or meditating. Those will make you realize how you can take something positive from being alone, that it is not only loneliness that comes with it. With all of those strategies maybe you will be able to not feel so lonely.
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Emotional First Aid Kit
An emotional first aid kit can provide an immediate, although temporary, positive effect on the way we think and feel. Having an emotional first aid kit readily available can help people who are struggling with symptoms of depression, anxiety, low self esteem, or other mental and emotional issues.
Create A Wellness Toolkit
If you have severe depression, I recommend you create a wellness toolkit. A wellness toolkit is a box of tools and objects that you can use to elevate your spirit when youre feeling down.
Create a list of things you love doing when youre in a good mood. It could be listening to music, playing with your pet, reading a book, or watching your favorite show. Doing activities genuinely can help you cope during depression periods.
Top tip: The tools that work for someone else may not work for you. To maximize your wellness toolkit, you need to tailor what makes you feel at your best care.
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Ways To Help Yourself Through Depression
If you are going through depression, it’s best to get help from a therapist. To get the most from your therapy, you can do things to help yourself too.
Here are 5 things you can do to feel better. They may seem simple, but they can help a lot.
Add Greenery To Your Home Or Office
You may also find it helpful to add indoor plants to your home or office environment. Natural settings are associated with improved mental well-being, so it makes sense that “bringing the outdoors in” might help improve your mood.
Studies have shown that adding indoor plants to your home or office can help in a variety of ways, including:
- Improving the workplace: Research has shown that office spaces enhanced with indoor plants improve worker concentration and workplace satisfaction.
- Reducing stress levels: Another study found that actively interacting with indoor plans by caring for them can reduce both physiological and psychological stress.
- : Research has found that students who spent most of their time at home during the COVID-19 pandemic had better mental health if they were exposed to more green plants. While about a third of the participants reported symptoms of moderate depression, those exposed to more greenery had lower levels of depression and anxiety.
Choosing certain plants may provide additional benefits. For example, research suggests that the scent of a lavender plant can help people feel calmer and more relaxed. No matter what type of plants you choose, greenery can be a great way to beautify your surroundings and potentially improve your mood.
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Open Yourself For Help
Even though you are a single parent, it doesnt mean you need to handle everything alone. Open yourself up to the support network you have around you. It can be family members, friends, and there are even support groups that can offer you a way to connect with people that are going through similar experiences.
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 programs could help.
What causes depression?
No one knows exactly what causes depression. Genetic factors are important in many cases of depression, where depression seems to run in families , and about 30% of the vulnerability for depression is due to genetic influences.
Stressful life events also play a part in depression. Ongoing conflicts with others can take their toll on our wellbeing, 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 stressful life events may be enough to cause or worsen depression.
Personality styleis another 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 themselves and the world this way even when they are not depressed. In other words, they may have a depressive personality style.
How can I deal with depression?
Psychoeducation is also important when learning to manage your depression.
Take a look below to find out more about each option:
ECT is an effective form of treatment for depression, especially if:
What is CBT?
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What Is Work Depression
While a job may not cause depression, the environment may worsen symptoms for people who already live with depression.
Any workplace or job can be a potential cause or a contributing factor for depression depending on the level of stress and available support at the workplace, said Rashmi Parmar, MD, a psychiatrist at Community Psychiatry.
According to the , a negative working environment can lead to:
- mental and physical health concerns
- lost productivity
- increased substance use
Mental Health America reports that depression ranks among the top three problems in the workplace for employee assistance professionals.
As with any other health condition, Parmar says, awareness and early detection are key.
Depression is a complex condition with a varied manifestation of thoughts, feelings, and behavior that can affect anyone and everyone, and a variety of work and non-work-related factors might be at play when we consider someone struggling with workplace depression, she explained.
Take Care Of Yourself
A robust and healthy physique is best suited to handle any type of interruption to daily life. So, when youre in this uncomfortable situation, remember to put your health first. Make sure you eat healthy, balanced meals and get enough sleep.
Dont test your limits on any of those fronts. Now is not the time to start a new diet or drastically reduce your weight. Postpone your weight reduction goals until after youve recovered from the depression associated with your move. Moreover, dont reduce sleep now to achieve other short-term goals. Getting enough rest is crucial in times of stress. Most individuals have trouble sleeping in a new environment, so think about some coping mechanisms.
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Ways To Beat Depression For The Long Term
Beating depression and coping with depression arent the same. While there are many daily tips and tricks to cope with depression, beating depression implies a long-term resolution of symptoms.
Based on the volumes of research behind depression causes, daily goals may have the most beneficial impact if they:
- promote a sense of meaning, accomplishment, or mastery
- increase the frequency of positive emotions
- help you identify self-defeating or unhelpful thought patterns and behaviors
Keeping these criteria in mind, you can start to develop some daily routines to help you beat depression.
Dealing With The Winter Blues
For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder . SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
Why Should I Tell My Friends Or Family About My Mental Health Issues
You should tell family and friends what you want to tell them – its your decision. It can help to talk about your depression with the people to whom you are closest. If they understand what you are going through, they can help to support you.
However, you might not feel like talking to anyone about it. That might be because of who you are, but it also might be a symptom of the depression.
Improve Your Sleep Quality
Sleep has a strong connection with your mood. For example, its not uncommon to have a sleepless night and wake up grumpy. According to research in 2014, some researchers studied the connection between sleep and mood, and we found out 80% of people suffering from moderate and severe depression had sleep disorders.
For some people, it feels impossible to fall asleep, while for some others, it is exhausting to get out of bed each morning. Finding ways to improve the quality of your sleep can help you deal with your depression.
Good sleep routines you can practice include:
- Keeping a consistent sleep schedule
- Turning off phones and other electronics an hour before bedtime.
- Restricting your bed to only sleep and sex
- Avoid going to bed unless you feel sleepy
- Make time to get at least 7 hours of sleep
Creating good sleep hygiene will help you improve your sleep quality and help you deal with depression.
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Create A Morning Pampering Routine
When you live with depression, you may notice your personal care starts to decline. You might start by skipping the shower. Brushing your hair may feel like a chore. Maybe you dont remember when you last brushed your teeth.
A small, cross-sectional study found married women who self-pampered were less likely to experience depression compared to married women who didnt self-pamper.
Its possible, however, like with diet, that people who pamper themselves more are more likely to have other beneficial mental and physical behaviors, which might explain lower rates of depression.
How To Beat Depression: 8 Things To Do Every Day
Trying to beat depression? Small daily efforts can be more effective than sweeping changes.
Depression isnt something youre able to turn off like a switch. It doesnt go away just because someone tells you to toughen up or because you had a moment of laughter during the day.
When you live with depression, you know it often isnt about the big moments in life. Sometimes, its all those quiet minutes of the day no one else sees.
When these moments feel like an eternity, there are ways you can loosen the hold depression has on daily life.
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