Help Me I M Depressed

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.

Misconception: Its Okay To Talk About Another Persons Depression Or Struggles With Mental Illness As Long As They Do Not Know

Variation: Sharing someones struggles with mental illness without their knowledge lets other people know they need to be sensitive.

Reality: When people share their mental health concerns, those should be respected and kept in confidence. It is gossip to talk about others mental health behind their backs.

Talking about someone elses personal issues when they have not given you permission is never a good idea. But it can be especially painful when you are sharing someones struggles with mental illness.

Whether you think you are having a serious conversation about a real issue or you are just sharing gossip, using specific examples from the life of a person you know is a breach of their trust. Prayers and prayer requests for others should be respectful, not thinly veiled opportunities for gossip or judgment.

What Are The Symptoms Of Depression And How Is It Diagnosed

The NHS recommends that you should see your GP if you experience symptoms of depression for most of the day, every day, for more than 2 weeks.

Doctors make decisions about diagnosis based on manuals. The manual used by NHS doctors is the International Classification of Diseases .

When you see a doctor they will look for the symptoms that are set out in the ICD-10 guidance. You do not have to have all of these to be diagnosed with depression. You might have just experience some of them.

Some symptoms of depression are:

• low mood, feeling sad, irritable or angry,
• having less energy to do certain things,
• losing interest or enjoyment in activities you used to enjoy,
• reduced concentration,

You may also find that with low mood you:

• feel less pleasure from things,
• feel more agitated,
• find your thoughts and movements slow down, and
• have thoughts of self-harm or suicide.

Your doctor should also ask about any possible causes of depression. For example, they may want to find out if youve experienced anything traumatic recently which could be making you feel this way.

There are no physical tests for depression. But the doctors may do some tests to check if you have any physical problems. For example, an underactive thyroid can cause depression.

On the NHS website, they have a self-assessment test which can help you to assess whether you are living with depression: www.nhs.uk/mental-health/conditions/clinical-depression/overview/

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Do I Need Health Insurance To Receive This Service

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

Misconception: You Can Always Tell If Someones Depressed By Outward Appearances Or Actions

Reality: You cannot always tell that someone is depressed from how they look or act.

Many people with depression are so skilled at hiding their condition that you would never know from the outside.

I have heard people say something along the lines of, But you do not look depressed. Im not sure what exactly people think depression should look like, but depression can look a lot of different ways.

You can wish you no longer existed but look fine to the people around you. This is especially true for someone struggling with bipolar disorder, which includes high moods, called manic episodes, alternating with deep, severe depression.

Sadly, Ive had a friend and a teacher who suffered from bipolar disorder die from suicide. Both were very outgoing and fun to be around much of the time. I remember meeting so many people at their funerals who were stunned and confused. I heard comments like, Hes the last person I would ever have guessed would be suicidal, or, But he was always so happy.

You cannot assume someone is okay based on external appearances.

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Walk Away From Depression

Motivation to exercise may be scarce when you’re feeling well, let alone when you are depressed, but try to do it anyhow.

“The typical things that we all know are important to taking care of ourselves become that much more important when you’re dealing with depression,” Browning says.

Exercise is a proven tonic for depression. For decades studies have been showing that aerobic exercise improves mood in people who are depressed.

Researchers recently found that the amount of aerobic exercise recommended by the CDC for general good health — equivalent to 30 minutes of moderate-intensity exercise at least five days a week — can bring about big improvements in depression.

The study, published in the January 2005 issue of American Journal of Preventive Medicine, involved people with mild-to-moderate depression who did various amounts of exercise for 12 weeks. All groups in the study, including those in the control group, who only did stretches, had some improvement, but those who exercised as much as the CDC recommends fared best. In that group, 46% of the people reduced their symptoms by one-half, as rated on a scale of depression severity, and 42% no longer qualified as depressed when the study ended.

It’s important to start slowly with exercise. Decide what you can do, and as Aikens suggests, do a little bit less than that. If you think you could manage a 20-minute brisk walk, try 15 minutes first, and don’t be discouraged if you don’t feel better afterward.

Which Types Of Talk Therapy Work Best For Depression

• Behavioral activation therapy The aim of this type of therapy is to reverse the downward spiral of depression by encouraging you to seek out experiences and activities that give you joy.
• Cognitive behavioral therapy CBT focuses on changing specific negative thought patterns so that you are able to better respond to challenging and stressful situations.
• Interpersonal therapy This very structured, time-limited form of therapy focuses on identifying and improving problematic personal relationships and circumstances directly related to your current depressive mood.
• Problem-solving therapy This therapy is a form of CBT that teaches take-charge skills that help you solve real-life problems and stressors, big and small, that contribute to depression.
• Self-management/self-control therapy This type of behavioral therapy trains you to lessen your negative reactions to events and reduce your self-punishing behaviors and thoughts.

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Whats The Difference Between Burnout And Depression

The concept of burnout comes from workplace psychology, said Angela Neal-Barnett, a psychology professor at Kent State University and author of Soothe Your Nerves: The Black Womans Guide to Understanding and Overcoming Anxiety, Panic and Fear. Typically, therapists associate burnout with work, although researchers are also studying parental burnout, when caregivers feel chronically exhausted. Burnout has become pervasive in the cultural lexicon, especially during the pandemic. On TikTok, the trend of quiet quitting, or doing the bare minimum at a job, has gone viral, as people share stories about feeling burned out by long hours and a punishing hustle culture.

Workers can become burned out when they feel like they dont have control over their day-to-day lives, getting bogged down in the minutiae of their tasks. People who are burned out may feel depleted and cynical about their jobs they can resent their assignments and co-workers. They might feel irritable and ineffective, like they just cant get anything done. For people who interact with others in their jobs, like health care workers or people in the retail and service industries, they might start to lose empathy, thinking of patients or customers as just another number, or a rote task to complete. There are also a litany of physical symptoms that can come with the unending stress of burnout: insomnia, headaches, gastrointestinal issues.

Information For Family Carers And Friends

You can get support if you are a carer, friend or family member of someone living with depression.

Being a carer might mean you can claim certain benefits that might help you and the person you care for. For more information, please see the Mental Health and Money Advice services website:www.mentalhealthandmoneyadvice.org/en/welfare-benefits/what-benefits-are-available-for-mental-health-carers/

You could also get in touch with carer support groups or sibling support groups. You can search for local groups in your area online or ask your GP.

You can ask your local authority for a carers assessment if you need more practical support to help care for someone.

As a carer you should be involved in decisions about care planning. There are rules about information sharing and confidentiality which may make it difficult for you to get all the information you need in some circumstances.

You can find out more information about:

• Carers assessments by clicking here.
• Confidentiality and information sharing by clicking here.

How can I support the person that I care for?

You might find it easier to support someone with depression if you understand their symptoms, treatment and self-management skills. You can use this to support them to get help and stay well.

Below are some initial suggestions for providing practical day to day support to someone with depression.

You can find out more information about:

You can find more information about:

Website: www.web.ntw.nhs.uk/selfhelp/

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How Can I Help A Loved One Who Is Depressed

Its important to remember that a person with depression cannot simply “snap out of it.” It is also important to know that he may not recognize his symptoms and may not want to get professional treatment.

If you think someone has depression, you can support him by helping him find a doctor or mental health professional and then helping him make an appointment. Even men who have trouble recognizing that they are depressed may agree to seek help for physical symptoms, such as feeling tired or run down. They may be willing to talk with their regular health professional about a new difficulty they are having at work or losing interest in doing things they usually enjoy. Talking with a primary care provider may be a good first step toward learning about and treating possible depression.

What Are The Signs And Symptoms Of Depression In Men

Different men have different symptoms, but some common depression symptoms include:

• Anger, irritability, or aggressiveness
• Feeling anxious, restless, or on the edge
• Loss of interest in work, family, or once-pleasurable activities
• Problems with sexual desire and performance
• Feeling sad, “empty,” flat, or hopeless
• Not being able to concentrate or remember details
• Feeling very tired, not being able to sleep, or sleeping too much
• Overeating or not wanting to eat at all
• Thoughts of suicide or suicide attempts
• Physical aches or pains, headaches, cramps, or digestive problems
• Inability to meet the responsibilities of work, caring for family, or other important activities
• Engaging in high-risk activities
• A need for alcohol or drugs
• Withdrawing from family and friends or becoming isolated

Not every man who is depressed experiences every symptom. Some men experience only a few symptoms while others may experience many.

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Lifestyle Changes For Depression

Lifestyle changes, such as making art, journaling, exercising more, and practicing yoga or mindfulness, can also alleviate depression and the stress that can heighten it. Alternative treatments like massage, acupuncture, and light therapy may also help.

Diet changes, too, can uplift your mood by reducing inflammation and helping to ensure your brain gets the nutrients it needs to function at its best.

PLoS One

What Other Illnesses Happen With Depression

Itâs common for people to have other medical or mental health problems along with depression, such as anxiety, obsessive compulsive disorder, panic disorder, phobias, substance use disorders, and eating disorders. If you have symptoms of depression or another mental illness, talk to your doctor. Treatments can help.

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God Help Me With My Depression

You can turn to God when you are struggling with depression.

Its easy to blame the other guy when things go wrong, when life sucks, or the pain is unbearable. Suffering is never easy, but it isnt the fault of anyone else. If youre Christian, you end up wondering where God is when you need Him the most. The suffering you face is not punishment from the Lord.

Instead, depression can actually help increase your faith and spirituality and bring you closer to Godif you let it. It can be a difficult task, especially with the dark symptoms of depression, but if you trust in the Bible and the Lord you will grow as a person.

If you are feeling abandoned, turn to God and instead reach out to Him. He will open His heart to you, all you have to do is ask.

Misconception: Depression Is A Sin

Variation: Being depressed means you are failing to trust God. Being depressed means you are failing to be joyful in all things or to give thanks to God.

Reality: Depression is an illness, not a sin.

If you get a cold or suffer from back pain or any physical illness, does anyone ever tell you that youre being sinful or failing to trust God because you are in pain? It sounds unreasonable because it is. Its just as unreasonable to say suffering from depression or any other mental illness is a sin.

God created a perfect world, but when evil entered, perfection was shattered and the world was never the same. We all suffer in some ways from the results of evil breaking into Gods perfect creation. Illness, whether it be physical or mental, is one of the many ways we see how broken our world truly is.

Yes, mental illness is often triggered by stressors or negative environmental factors, but that does not mean it is not real. Physical illness is also frequently triggered by stressors and negative environmental factors. Stress can cause ulcers and increase the risk of a heart attack, very serious illnesses that, like depression, need treatment, not condemnation.

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How Is Depression Treated

Men often avoid addressing their feelings and, in many cases, friends and family members are the first to recognize that their loved one is depressed. It is important that friends and family support their loved one and encourage him to visit a doctor or mental health professional for an evaluation. A health professional can do an exam or lab tests to rule out other conditions that may have symptoms that are like those of depression. He or she also can tell if certain medications are affecting the depression.

The doctor needs to get a complete history of symptoms, such as when they started, how long they have lasted, how bad they are, whether they have occurred before, and if so, how they were treated. It is important that the man seeking help be open and honest about any efforts at self-medication with alcohol, non-prescribed drugs, gambling, or high-risk activities. A complete history should include information about a family history of depression or other mental disorders.

After a diagnosis, depression is usually treated with medications or psychotherapy, or a combination of the two. The increasingly-popular collaborative care approach combines physical and behavioral health care. Collaborative care involves a team of health care providers and managers, including a primary care doctor and specialists.

Put Your Thoughts On The Witness Stand

Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them with questions such as:

• What’s the evidence that this thought is true? Not true?
• What would I tell a friend who had this thought?
• Is there another way of looking at the situation or an alternate explanation?
• How might I look at this situation if I didn’t have depression?

As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. In the process, you’ll develop a more balanced perspective and help to relieve your depression.

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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.

Whats The Difference Between Grief And Depression

Given that the primary symptom associated with depression is sadness, it can be easy to think of grief or bereavement as depression. But grief is a natural response to specific experiences, such as the end of a relationship or the death of a loved one. While you might feel regret or remorse, and you might withdraw from usual activities if you are experiencing grief, youre unlikely to feel the overwhelming sense of worthlessness, thoughts of self-harm or suicide, and other symptoms of depression. Another important difference is that in grief, painful feelings usually come in waves and are often mixed with positive memories.

American Family Physician

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