How Does Light Therapy Work
To use light therapy or phototherapy, you purchase a special lamp. It has white fluorescent light tubes covered with a plastic screen to block ultraviolet rays. The light is about 20 times brighter than regular indoor light. The intensity of light emitted should be 10,000 lux.
To use phototherapy, dont look directly into the light. Your exposure to the light should be indirect. Place the lamp about two to three feet away while you read, eat, work or do other activities.
How To Change Your Negative Thinking Patterns
What Causes Seasonal Affective Disorder
Researchers dont know exactly what causes seasonal depression. Lack of sunlight may trigger the condition if youre prone to getting it. The theories suggest:
- Biological clock change: When theres less sunlight, your biological clock shifts. This internal clock regulates your mood, sleep and hormones. When it shifts, youre out of step with the daily schedule youve been used to and cant adjust to changes in daylight length.
- Brain chemical imbalance: Brain chemicals called neurotransmitters send communications between nerves. These chemicals include serotonin, which contributes to feelings of happiness. If youre at risk of SAD, you may already have less serotonin activity. Since sunlight helps regulate serotonin, a lack of sunlight in the winter can make the situation worse. Serotonin levels can fall further, leading to depression.
- Vitamin D deficiency: Your serotonin level also gets a boost from vitamin D. Since sunlight helps produce vitamin D, less sun in the winter can lead to a vitamin D deficiency. That change can affect your serotonin level and your mood.
- Melatonin boost: Melatonin is a chemical that affects your sleep patterns and mood. The lack of sunlight may stimulate an overproduction of melatonin in some people. You may feel sluggish and sleepy during the winter.
- Negative thoughts: People with SAD often have stress, anxiety and negative thoughts about the winter. Researchers arent sure if these negative thoughts are a cause or effect of seasonal depression.
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What Are Risk Factors Of Depression
There are many things that may be risk factors of depression. For some people, changes in the brain can affect mood and result in depression. Others may experience depression after a major life event, like a medical diagnosis or a loved ones death. Sometimes, those under a lot of stress especially people who care for loved ones with a serious illness or disability can feel depressed. Others may become depressed for no clear reason.
Research has shown that these factors are related to the risk of depression, but do not necessarily cause depression:
- Medical conditions, such as stroke or cancer
- Genes people who have a family history of depression may be at higher risk
- Functional limitations that make engaging in activities of daily living difficult
- Addiction and/or alcoholism included in Substance-Induced Depressive Disorder
Try To Eat A Healthy Diet
Some people don’t feel like eating when they’re depressed and are at risk of becoming underweight. Others find comfort in food and can put on excess weight.
Antidepressants can also affect your appetite.
If you’re concerned about weight loss, weight gain or how antidepressants are affecting your appetite, talk to your GP.
See tips on how to eat more healthily.
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Learn How To Stop Negative Thoughts
Depression doesn’t just make you feel bad, it can also cause you to think more negatively. Changing those negative thoughts, however, can improve your mood.
Cognitive behavioral therapy is a type of therapy that works to alter common patterns of negative thinking called cognitive distortions in order to eliminate depression. There are also many self-help books, apps, and online courses that can help you learn how to change your unhealthy thinking patterns.
The symptoms of depression, such as fatigue and difficulty concentrating, make procrastination tempting.
Putting things off fuels depression. It can lead to increased guilt, worry, and stress.
It’s important to set deadlines and manage your time well. Establish short-term goals and work hard to get the most important things done first. Each task you successfully complete will help you break through the habit of procrastination.
From Anxiety To Schizophrenia: Mental Health Conditions Explained
Get to know the various mental health conditions and how they affect people.
Depression. Bipolar. Anxiety. Youve probably heard these terms before, but how much do you know about these mental health conditions, and about how they affect people?
Understanding these conditions can help reduce fear and misunderstanding of mental illness, and empower everyone with the knowledge on how to care for their mental health, and that of their loved ones. Read on to find out more about some of the more common conditions.
We have compiled this resource using online materials shared by professional and expert groups . The resources on these pages are meant to be educational, and should not be taken as medical advice. If you suspect you have a mental health concern, seek help from professionals before taking any action.
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How Is Seasonal Affective Disorder Treated
Your provider will talk to you about treatment options. You may need a combination of treatments, including:
- Light therapy: Bright light therapy, using a special lamp, can help treat SAD.
- Cognitive behavioral therapy :CBT is a type of talk therapy. Research has shown it effectively treats SAD, producing the longest-lasting effects of any treatment approach.
- Antidepressant medication: Sometimes, providers recommend medication for depression, either alone or with light therapy.
- Spending time outdoors: Getting more sunlight can help improve your symptoms. Try to get out during the day. Also, increase the amount of sunlight that enters your home or office.
- Vitamin D: A vitamin D supplement may help improve your symptoms.
Tip : Challenge Negative Thinking
Do you feel like youre powerless or weak? That bad things happen and theres not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.
When these types of thoughts overwhelm you, its important to remember that this is a symptom of your depression and these irrational, pessimistic attitudesknown as cognitive distortionsarent realistic. When you really examine them they dont hold up. But even so, they can be tough to give up. You cant break out of this pessimistic mind frame by telling yourself to just think positive. Often, its part of a lifelong pattern of thinking thats become so automatic youre not even completely aware of it. Rather, the trick is to identify the type of negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking.
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Meet Yourself Where You Are
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
The key to navigating depression is to be open, accepting, and loving toward yourself and what youre going through.
Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.
Depression: What You Need To Know As You Age
If youre one of the more than 14.8 million American adults who experiences major depression, you may feel so bad that you cant get out of bed, be around the people you love or participate in activities that you usually enjoy. Actually, there are more than 50 different symptoms of major depression, ranging from the well-knowncrying and sadnessto those you might never associate with depression, such as anger, workaholism and back pain.
Depression is a disease that affects every aspect of a persons life, not just mood, says Johns Hopkins expert Andrew Angelino, M.D., Chair of Psychiatry at Howard County General Hospital. The World Health Organization predicts that by 2020, depression will be the second-leading cause of disability in the world, just behind cardiovascular disease.
People who are depressed are far more likely to have other chronic medical conditions, including cardiovascular disease, back problems, arthritis, diabetes, and high blood pressure, and to have worse outcomes. Untreated depression can even affect your immune response to some vaccines.
Depression is not just debilitating it can be deadly. An estimated one out of five people with depression will attempt suicide at some point.
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Do The Opposite Of What The Depression Voice Suggests
The automatic, unhelpful voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to work through it.
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 automatic thought isnt always helpful.
How To Deal With Someone With Depression: It Can Be Frustrating
Knowing how to deal with someone with depression is a valuable skill. However, being aware of the right things to say and do when a loved one is mentally ill isnt always easy. Our connections with friends and loved ones can help draw them out of the darkness and make them feel less alone, but sometimes this responsibility can feel like too much. At times, trying to help a depressed person can be frustrating. They may be unprepared to admit theyre unwell or reluctant to seek help, or else they might withdraw from us entirely. Often, were forced to accept that we cannot know how to deal with someone with depression if they wont help themselves, but is there more we could be doing?
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Depression In Children And Adolescents
Depression is common in adolescents. In 2014, an estimated 2.8 million children age 12-17 in the U.S. had at least one major depressive episode, according to NIMH.
Adolescents are often moody. But if your child is extremely irritable, has ongoing problems with motivation, or has persistent sadness that lasts two weeks or more, it’s a good idea to have him or her evaluated for depression.
While antidepressant medications can be effective for children and adolescents, they can have side effects in young people, including an increased risk of suicidal thoughts. For that reason, many parents and healthcare providers prefer to try treating children with psychotherapy first. Both CBT and IPT are effective treatments for young people with depression. Studies also show that a combination of antidepressant medication and cognitive behavior therapy is highly effective in treating youth depression.
The good news is that most kids recover from depression. Still, research shows that people who have depression as children are at a higher risk of having a recurrence later in adolescence or adulthood. Both CBT and IPT can help kids recognize the signs of a depressive episode, so that they can monitor their symptoms and get help quickly if they experience a recurrence.
The American Psychological Association gratefully acknowledges Laura Mufson, PhD, Lynn Bufka, PhD, and C. Vaile Wright, PhD for contributing to this fact sheet.
Recognizing Depression Symptoms In A Loved One
Family and friends are often the first line of defense in the fight against depression. Thats why its important to understand the signs and symptoms of depression. You may notice the problem in a depressed loved one before they do, and your influence and concern can motivate them to seek help.
Be concerned if your loved one:
Doesnt seem to care about anything anymore. Has lost interest in work, sex, hobbies, and other pleasurable activities. Has withdrawn from friends, family, and other social activities.
Expresses a bleak or negative outlook on life. Is uncharacteristically sad, irritable, short-tempered, critical, or moody talks about feeling helpless or hopeless.
Frequently complains of aches and pains such as headaches, stomach problems, and back pain. Or complains of feeling tired and drained all the time.
Sleeps less than usual or oversleeps. Has become indecisive, forgetful, disorganized, and out of it.
Eats more or less than usual, and has recently gained or lost weight.
Drinks more or abuses drugs, including prescription sleeping pills and painkillers, as a way to self-medicate how theyre feeling.
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Write Down The Story Your Mind Is Telling You And Then Rewrite It
When I have a depressive episode, I get consumed by thoughts that are usually as horrible and negative as they are wholly untrue. So Ive started writing down those thoughts when Im in one of those spirals. Things like: Youre going to fail. Youre completely alone. Youll never recover from this. You know, truly awful stuff. As hard as it can be to see that written down, it helps me to get it out of my head and onto the page. And, from there, I try to counter each negative thought with any proof of the contrary. Like: Actually, youre pretty successful. You have tons of support. Youve already grown so much from this. Looking back at these interactions with myself later helps me remember just how rudeand wrongdepression can be. Casey, 33
Wondermind does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a replacement for medical advice. Always consult a qualified health or mental health professional with any questions or concerns about your mental health.
Remember That You Wont Be The Fixer
Its important to speak with your loved one about your concerns, but its also important to realize that you arent going to be the person who ends up curing their depression. Only the person who is depressed can ultimately choose to seek help, especially if they are an adult.
While your words can encourage the person to seek help, be prepared for the possibility of resistance.
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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.
How Can You Tell If Someone Is Dealing With Depression
Depression touches most Americans, whether they experience it personally or it affects someone they know. In fact, The National Institute of Mental Health reports its one of the most common mental health disorders in the United States an estimated 17.3 million adults were living with depression in 2017.
So how can you tell if a friend is just a bit sad or hassomething deeper brewing? There certainly are telltale signs, Dr. Borlandnotes. But since you dont necessarily see that person every day, you may haveto do more detective work.
He recommends watching for behavioral changes or anything that could be out of character for your friend. Some depression symptoms include:
- Lack of engagement:They lose interest in activities they used to enjoy or want to hang out less.
- Change in communication patterns: Youused to chat or hang on the regular, and now theyre MIA.
- Changes in hygiene and sleepingpatterns: Theyre sleeping less or all the time. Their appearance andhygiene no longer seem to be a priority.
- Displays of sadness or anger: Theirtemper now has a hairpin trigger, or maybe they seem more down than usual.
- Withdrawal from social outlets:Theyre missing from activities where they were formerly fixtures.
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This Quiz Will Help You Figure Out What’s Going On
- Have you experienced any kind of change, loss, or trauma recently?