Breathe Deeply And Relax The Muscles
Deep breathing techniques are an effective way to calm anxiety and soothe the bodys response. Slowly inhaling and exhaling has physical and psychological benefits, especially when done on a daily basis.
Anyone can practice deep breathing, whether in the car, at work, or in the grocery store. Plenty of smartphone apps offer guided deep breathing activities, and many are free to download.
Progressive muscle relaxation is another helpful tool for those experiencing depression and anxiety. It involves tensing and relaxing the muscles in the body to reduce stress. Again, many smartphone apps offer guided progressive muscle relaxation exercises.
We have reviewed some meditation apps that can help with depression and anxiety.
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What Is The Highest Stage Of Depression
All stages of the illness are dangerous and someone should not hesitate to treat depression as early as possible. It is difficult to define a specific stage as the highest form of depression, as people experience depression individually and differently.
Mild symptoms like having a low mood can be tolerable for someone and be unbearable for another person. At any stage, a mood disorder like depression can cause someone to have thoughts of self-harm, or suicidal thoughts or attempts, which is probably the highest of the risk factors involved with it.
Why Does Depression Sometimes Come And Go
Depression can seem to come in waves, and there can be many reasons for this. For some, chemical imbalances in the brain can result in great feelings of depression while the brain attempts to re-regulate itself or find some kind of homeostasis. For others, outside stimuli can influence ones mood and prompt feelings of depression to come and go. Outside stressors can also make an individual more susceptible, such as work-life imbalance, overwhelming or unfair expectations, or financial and relationship stresses. Other health conditions can also contribute to ones mental health. Illness or injury can affect a persons mind as well as their body, and can cause an individual to experience the effects of depression. While an injury itself can increase the chances of experiencing a depressive episode, likewise, a healthy body can create a healthy mind and help an individual begin to escape a depressive episode, as well.
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Understanding Whats Happening To You
If youre in the middle of a depression episode, it may seem nearly impossible to know whats happening. However, there are a few ways you can track such attacks so you can take action to get the help you need.
- Start to chart your mood or use a journal to record your thoughts and feelings. Write down reactions to things that occur daily.
- Use that information to recognize triggers that could influence episodes, such as fighting with a spouse or employer.
- Talk to friends and family while youre feeling good. Ask them to let you know when you seem down. Have a circle of people you trust to help with this.
- Meet routinely with your doctor. Be sure you are receiving the proper medication and care.
- Meet with a therapist who can offer guidance about whats happeninghaving someone to speak to right away can be very empowering.
You may not be able to stop your episode from occurring, but youre recognizing whats happening and getting the help you need to manage it. Thats critical.
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Duration Of Major Depressive Episodes In The General Population: Results From The Netherlands Mental Health Survey And Incidence Study
Published online by Cambridge University Press: 02 January 2018
- Affiliation:Netherlands Institute of Mental Health and Addiction, Utrecht and De Galderse Roos, Institute for Mental Health Care, Arnhem
- Ron De Graaf
- University Medical Centre, Utrecht and Altrecht Institute for Mental Health Care, Utrecht, The Netherlands
- *
Data on the duration of major depressive episodes in the general population are sparse.
To assess the duration of MDE and its clinical and socio-demographic determinants in a study group drawn from the general population with newly originated episodes of major depression.
The Netherlands Mental Health Survey and Incidence Study is a prospective epidemiological survey in the adult population , using the Composite International Diagnostic Interview. Duration of MDE over 2 years was assessed with a Life Chart Interview.
- Type
- Copyright
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The Symptoms Of A Major Depressive Episode
The diagnostic criteria for major depression include nine possible symptoms. To be diagnosed, a person must experience at least five of these symptoms and significant impairment as a result of those symptoms. The symptoms must last for at least two weeks. This is a depressive episode. The nine possible symptoms of major depressive episodes are:
- Depressed mood. A feeling of depression, sadness, and hopelessness that is intense and persistent. This may seem more like irritability in children, teens, and men.
- Loss of interest. A significant loss of interest or pleasure in doing normal activities, including daily activities like chores but also hobbies, work, or school.
- Weight changes. Significant loss of weight or weight gain that is not intentional but is triggered by overeating or loss of appetite.
- Sleep changes. Either excessive sleep or insomnia and difficulty sleeping.
- Agitation or retardation. Agitated and restless expression or slowed down affect that is notable to anyone observing.
- Fatigue. Fatigue and loss of energy that is more than normal and cant be explained simply by lack of sleep or low quality sleep.
- Excessive guilt. Feelings of deep guilt and shame, a feeling of being worthless.
- Impaired thinking. Difficulty concentrating, making decisions, and focusing on anything, even just watching television.
- Suicidal thoughts. Thoughts of death, suicide, and suicidal planning or suicidal attempts.
Know The Signs Of A Major Depressive Episode
It is very common for a person with depression to be unaware that they are entering a depressive episode. Recognizing the signs in oneself is challenging, but it helps to be able to see an episode coming. By being more aware of the return of depression, an individual can better deal with it: asking for help, reaching out to socialize, taking self-care measures, practicing stress-relief strategies, or making extra therapy appointments. Being aware of a coming depressive episode isnt easy, but there are practices that can help:
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Changes In Sleep Patterns Or Lack Of Sleep
A change in your sleep pattern is a hallmark symptom of bipolar disorder but it can also be a trigger.
Shift workers, people who work long hours, and students who are short on sleep are all at risk for having a recurrence of a mood episode related to a lack of sleep. In addition, travel beyond ones time zone can be another trigger for a mood episode, says Bennett.
Interpersonal and social rhythms therapy is one of the most effective preventions, Bennett says. This treatment approach, available in group as well as individual sessions, helps you develop an orderly life schedule of sleep, diet, and exercise habits, to make you more effective at managing bipolar disorder.
Other forms of therapy, including and cognitive-behavioral therapy , can also be helpful in managing the illness.
How Often Do Bipolar Episodes Occur
Bipolar episodes happen at different times for different people. The frequency can depend on a lot of things, such as:
- How well you’re able to manage your symptoms.
- How you’d personally define an episode.
- Whether certain situations or experiences can trigger episodes. For example, you might find that sleeping very little or going through a stressful life event could trigger a manic episode.
The length of mood episodes can also vary. They can last for a few weeks or much longer. What’s normal for you can also change over time.
These experiences can be extremely difficult to cope with while going through them. While you’re feeling stable, it can be helpful to think about the future.
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Mental Health Helplines And Resources
If you find yourself struggling with your mental health, contact the hotlines below to seek for help and emotional support.
BEFRIENDERS
Website: https://www.befrienders.org.my/
Befrienders is a not-for-profit organisation providing emotional support 24 hours a day, 7 days a week, to people who are lonely, in distress, in despair, and having suicidal thoughts without charge.
SOLS Health
Website: https://www.sols247.org/solshealth
SOLS Health is a behavioural health centre that connects clients to accessible individual, family and community mental health and nutritional services with an emphasis on combating the stigma of mental health in Malaysia.
Clients with a monthly household income below a certain threshold will qualify for subsidized rates.
Life Line Association Malaysia
WAO Hotline: +603 7956 3488
WAO SMS/WhatsApp line, TINA : +6018 988 8058
General Enquiries: 03 7957 5636 / 0636
Website: https://wao.org.my/
WAO provides free and confidential services to survivors of domestic violence, rape, and other forms of violence.
Malaysian Mental Health Association
Reach Out To People You Care About
Especially during the COVID-19 pandemic, isolation makes depressive episodes even worse. In fact, there is evidence that loneliness and social isolation can greatly worsen an individuals mental health. But by making plans with people you care about, you can get some much-needed social interaction, which can help you get out of your depressive episode. You dont have to do anything big or special eitherjust inviting someone over to sit and talk or watch TV for a few hours can make a world of difference.
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What Is Bipolar Disorder
Bipolar disorder is a mental illness that can be chronic or episodic . People sometimes refer to bipolar disorder with the older terms manic-depressive disorder or manic depression.
Everyone experiences normal ups and downs, but with bipolar disorder, the range of mood changes can be extreme. People with the disorder have manic episodes, or unusually elevated moods in which the individual might feel very happy, irritable, or up, with a marked increase in activity level. They might also have depressive episodes, in which they feel sad, indifferent, or hopeless, combined with a very low activity level. Some people have hypomanic episodes, which are like manic episodes, but not severe enough to cause marked impairment in social or occupational functioning or require hospitalization.
Most of the time, bipolar disorder symptoms start during late adolescence or early adulthood. Occasionally, children may experience bipolar disorder symptoms. Although symptoms may come and go, bipolar disorder usually requires lifelong treatment and does not go away on its own. Bipolar disorder can be an important factor in suicide, job loss, ability to function, and family discord. However, proper treatment can lead to better functioning and improved quality of life.
How Long Do Depressive Episodes Last In Bipolar Disorder
Bipolar I disorder defined by manic episodes that last at least 7 days, or by manic symptoms that are so severe that the person needs immediate hospital care. Depressive episodes usually also occur, usually lasting at least 2 weeks. In a bipolar cycle, the manic or hypomanic stage is followed by a stage of depression. A bipolar episode can last a whole day, several days, or several weeks.
If left untreated, a mania episode can last from a few days to several months. In most cases, symptoms persist for a few weeks to a few months. Depression may appear soon after, or may not appear for weeks or months. Another set of analyses examined the time to recovery from each type of bipolar I mood episode.
Table 3 shows the quartiles for the duration of the different types of mood episodes. The median duration of major depressive episodes, the most common type, was 15.0 weeks . Recovery of 75% of major depressive episodes occurred within 35.0 weeks of the onset of the episode. For a bipolar episode to be considered clinically, the onset of mania or depression must last at least seven days without interruption.
There are several things that can trigger manic or depressive episodes, such as changes in sleep, stress, medications, and substance use. The main difference between bipolar 1 and bipolar 2 disorders lies in the severity of manic episodes caused by each type. .
References
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What Is The Difference Between Major Depression And Grief And Sadness
Its common for people to suffer from depression due to life changes and events. For example, if a loved one dies, you may spend a few weeks very upset and withdrawn. You may have a period when you face complex life changes, and these symptoms seem to be present. If youve been diagnosed with depression, you may experience this from time to time. You may also have breaks of time when you feel okay. Those with a depression diagnosis can suffer from a major depressive disorder single episode like this.
In a person with major depression, these episodes occur more chronically. This is a chronic illness, but the time between such attacks may lengthen with treatment. As a result, you may feel better for more extended periods.
The Course Of Major Depression
When a person has experienced only one episode of depression, it is classified as Major Depression, Single Episode. When multiple Major Depressive Episodes occur in a row, and no manic or mixed episodes are observed, the diagnoses changes to Major Depression, Recurrent.
Untreated, a Major Depressive Episode may last, on average, about 4 months. Some people only experience a single depressive episode and thereafter are symptom free. However, many people who experience one major depressive episode will go on to experience multiple major depressive episodes. The more major depressive episodes an individual experiences, the more likely they are to develop future episodes. Approximately 60% of people with MDD who experience a single depressive episode go on to have a second episode, and about 70% are likely to experience a third episode. Similarly, having had three episodes increases the chances to about 90% that a fourth episode will occur.
The course of Major Depression, Recurrent varies across individuals. Some people have isolated depressive episodes that are separated by many years during which mood is normal, whereas other individuals experience clusters of major depressive episodes that occur closely together in time. Still other people with Major Depression experience increasingly frequent episodes as they grow older.
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Rapid Cycling In Bipolar Disease
The phrase rapid cycling refers to four or more cycles in a 12-month period. However, while having four or more cycles in a one-year period means meeting the criteria for a diagnosis of rapid-cycling bipolar illness, rapid cycling is not necessarily a permanent pattern. Rather, rapid cycling can present at any point in the course of the disease. And it can be transient.
While about 2.5% of Americans have bipolar disorder, only about 10% to 20% of those will develop rapid cycling.
Rapid cycling may be more likely to affect those who were young when symptoms first appeared, those who have had bipolar disorder for a longer time, and those who misuse alcohol and other substances.
In addition, the term âultra-rapid cyclingâ may be applied to those who cycle through episodes within a month or less. If this pattern occurs within a 24-hour period, the personâs diagnosis could possibly be termed âultra-ultra-rapid cyclingâ or âultradian.â It is often difficult to tell ultradian cycling from a mixed episode.
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What Are The Symptoms Of Bipolar I Disorder
During a manic episode in someone with bipolar disorder, elevated mood can manifest itself as either euphoria or as irritability.
Abnormal behavior during manic episodes includes:
- Flying suddenly from one idea to the next
- Rapid, “pressured” , and loud speech
- Increased energy, with hyperactivity and a decreased need for sleep
- Inflated self-image
- Substance abuse
People in manic episodes may spend money far beyond their means, have sex with people they wouldn’t otherwise, or pursue grandiose, unrealistic plans. In severe manic episodes, a person loses touch with reality. They may become delusional and behave bizarrely.
Untreated, an episode of mania can last anywhere from a few days to several months. Most commonly, symptoms continue for a few weeks to a few months. Depression may follow shortly after, or not appear for weeks or months.
Many people with bipolar I disorder experience long periods without symptoms in between episodes. A minority has rapid-cycling symptoms of mania and depression, in which they may have distinct periods of mania or depression four or more times within a year. People can also have mood episodes with “mixed features,” in which manic and depressive symptoms occur simultaneously, or may alternate from one pole to the other within the same day.
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Depressive Episodes Vs Sadness
Like grief, depressive episodes are often linked to sadness. An emotional pain marked by feelings of longing or lacking, sadness can sometimes be hard to distinguish from the characteristics of a depressive episode.
But despite their similarities, depressive episodes are distinct from moments of sadness. For starters, sadness, like mourning, is not considered a mental health disorder, but a part of life.
Secondly, sadness usually lasts for much longer periods of time, compared to the minimum two-week requirements for a depressive episode diagnosis.
Sadness also lasts for a much shorter part of each day, as opposed to a depressive episode, which can last most and even the entirety of ones day.
Finally, while a depressive episode is considered a mental health issue due to the intensity of its symptoms and their detrimental effect on an individuals quality of life or daily functioning, sadness is a less severe experience, and normally passes without leaving a significant impact on ones well-being.