Depression: 6 Ways To Deal With A Depressive Episode Effectively
Have you ever felt sad and depressed that you cant will yourself to function well in your daily life? Or are you one of those people who feel unmotivated and unhappy while doing the things you loved before? If so, then theres a chance that youre in a depressive state.
Depression
Although its common for many people to feel gloomy and dejected at times, dealing with such persistent emotions for a long time may indicate severe mental conditions. Particularly, a person who often deals with tiredness, changes in appetite, feeling of worthlessness, and recurrent thoughts of death may be experiencing a depressive episode.
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If youre starting to notice these red flags in your mood and behavior lately, then this might be the right time to seek professional help, as you might be suffering from a depressive episode. For instance, you can consider asking for help from institutions that offer mental health treatments and psychological interventions like Alvarado Parkway Institute and other similar centers. You can also check out this article for more information on depressive episodes and tips on how to deal with them.
Tips For Coping With Unexpected Episodes Of Mdd
Major depressive disorder can have a huge impact on your life. A bout of depression can make it difficult to get through your normal daily activities. But one of the most frustrating things about MDD is that you dont know when an episode will strike. Even though you may expect another episode, it likely catches you off guard each time.
Knowing your triggers and practicing self-care can help either prevent or minimize the effects of an episode.
An episode of MDD can seem unpredictable, but most people can identify possible triggers. If you know the potential triggers that can lead to an episode, you can be more prepared.
Some of the most common risk factors for MDD episodes include:
- The loss of someone important to you. Its not unusual for people to have an episode after a significant interpersonal loss. You can still experience pain whether the loss is due to death or the end of a relationship.
- Being or feeling rejected. You may find yourself feeling a more lasting sadness after rejection by a friend or a job.
- Just coming off of a previous episode. Still, not everyone who has a first episode goes on to have a second.
- MDD appears to have a genetic component. Research reported in the Journal of Psychiatric Research has found a link between family history and MDD.
- Hormonal shifts can trigger a depressive episode, particularly in women. Pregnancy, the postpartum period, and menopause are all common causes of major depression.
Signs And Symptoms: How To Identify Depression
If sadness alone isnt a good gauge of depression, what is? According to the American Psychiatric Associations current Diagnostic and Statistical Manual of Mental Disorders , which is the diagnostic guide used by most mental health professionals, if youve experienced at least five of the following symptoms most of the day, nearly every day, for at least two weeks, you may be diagnosed with major depressive disorder , also known as clinical depression.
Do you:
- Constantly feel tearful, empty, or worthless?
- Have little interest or pleasure in your work, hobbies, friends, family, and other things you once enjoyed?
- Notice dramatic changes up or down in your appetite or your weight not related to dieting?
- Often feel listless or fatigued for no obvious reason?
- Have trouble concentrating or making decisions?
- Find yourself wringing your hands, pacing, or showing other signs of anxious restlessness or the opposite, moving or speaking more slowly than usual?
- Struggle with insomnia or sleep too much?
- Have recurrent thoughts of suicide or death?
To be diagnosed with MDD, one of your symptoms must be a persistent low mood or a loss of interest or pleasure, the DSM-5 states. Your symptoms must also not be due to substance abuse or a medical condition, such as thyroid problems, a brain tumor, or a vitamin deficiency.
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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.
Feelings Of Guilt Or Worthlessness
Depressed people may have feelings of guilt that go beyond a normal level or are delusional. These feelings of guilt and/or worthlessness are excessive and imagined. Major depressive episodes are notable for a significant, often inexplicable, drop in self-esteem. The guilt and worthlessness experienced in a major depressive episode can range from subtle feelings of guilt to frank delusions or to shame and humiliation. Additionally, self-loathing is common in clinical depression, and can lead to a downward spiral when combined with other symptoms. A lot of people with depression have distorted thought patterns, and genuinely believe that they’re not good for anything or anyone. They tend to have severe self-esteem issues and don’t recognize their value as a human being. They also begin to feel as though their life has no meaning or purpose.
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Add More Structure To Your Day
Depression makes it easier to lose focus. This leads to a tendency to let days become free and unstructured. While this may sound appealing, its likely to make your depression worse. Make plans for each day and set appointments for yourself. You can schedule time for tasks like shopping, calling a friend, or cooking. Use sticky notes, a planner, or your calendar in your smartphone to schedule your day. Promise yourself to follow your schedule even if you dont have places to go or things to do. The regular structure will have a positive effect on your mood.
Follow Your Medication And Treatment Plan
When you have major depressive disorder, along with initially receiving treatment, its essential to follow your treatment plan and take medications as instructed. If you dont, you run the risk of developing severe complications.
If you were to stop taking a prescribed medication abruptly or without medical supervision, you could experience withdrawal or worsening depression symptoms.
In addition to following your medication and treatment plan, empower yourself and be an active participant in your treatment. Learn more about major depressive disorder so you can ask relevant questions and share input with your healthcare providers.
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Personal Factors That Can Lead To Depression
Personal factors that can lead to a risk of depression include:
- family history depression can run in families and some people will be at an increased genetic risk. However, this doesnt mean that a person will automatically experience depression if a parent or close relative has had the condition.
- personality some people may be more at risk because of their personality, particularly if they tend to worry a lot, have low self-esteem, are perfectionists, are sensitive to personal criticism, or are self-critical and negative
- serious medical conditions these can trigger depression in two ways. Serious conditions can bring about depression directly or can contribute to depression through the associated stress and worry, especially if it involves long-term management of a condition or chronic pain
- drug and alcohol use can both lead to and result from depression. Many people with depression also have drug and alcohol problems.
Spend Time With Other People
While it’s important to say no, it’s also important not to isolate yourself.
It can be tempting to turn down invitations and just stay alone. But get together regularly with family and friends, even if itâs just by phone or video chat.
Loneliness and isolation can make depression worse. You could find a group that offers meetings, counseling, and other resources for people who have depression. It helps to talk to people who are feeling the same way you are. Ask your doctor or therapist for tips on finding a group.
If that seems like too much, you could also set up a weekly call or a regular walk with a friend.
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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.
Life Events And Depression
Research suggests that continuing difficulties, such as long-term unemployment, living in an abusive or uncaring relationship, long-term isolation or loneliness or prolonged exposure to stress at work can increase the risk of depression.
Significant adverse life events, such as losing a job, going through a separation or divorce, or being diagnosed with a serious illness, may also trigger depression, particularly among people who are already at risk because of genetic, developmental or other personal factors.
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Realize That These Feelings Wont Last
Allowing myself to feel the depression and accept its presence alleviates some of my suffering.
One of the hardest features of depression is that it makes you think it will never end. Which is what makes the onset so scary. A difficult piece of my work in therapy has been accepting that I have a mental illness and building my ability to tolerate it when it flares up.
As much as I wish it would, depression wont just disappear. And somehow, as counterintuitive as it seems, allowing myself to feel the depression and accept its presence alleviates some of my suffering.
For me, the symptoms dont last forever. I have made it through depression before and, as gut-wrenching as it was, I can do it again. I tell myself that it is OK to feel sad, angry, or frustrated.
Keep A Gratitude Journal
When youre going through a depressive episode, its common to be consumed by negative thoughts. One of the ways to get out of a depressive episode is to redirect your mind to positive thoughts.
Writing a gratitude journal helps you appreciate all that is good and beautiful in your life. Start with something simple like writing down three good things that happened that day or three people youre grateful to have in your life. This will help to replace negative thoughts and emotions with positive ones.
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Overcoming Major Depressive Disorder
If you have been diagnosed with major depressive disorder, it can feel overwhelming. Even though you may have known for a long time that something was wrong, hearing the diagnosis can feel like the end of the world, but its not. Explore these tips on how to cope with major depressive disorder and improve your quality of life.
Depression can affect thoughts and feelings as well as behavior and functionality. Its not uncommon to have trouble doing daily activities when you live with major depressive disorder.
Feelings of depression or anxiety can lead to suicidal thinking. If you or a loved one is experiencing suicidal thoughts or tendencies, call the National Suicide Prevention Hotline at .
What You Can Do: Daily Habits Make A Difference
These healthy lifestyle habits, along with professional treatment, can help you manage the symptoms of major depression:
Treatment Works. SAMHSA Can Help You Find It.
Effective treatments for major depressive disorder are available in your area. The earlier that you begin treatment, the greater likelihood of a better outcome. For confidential and anonymous help finding a specialty program near you, visit SAMHSAs Early Serious Mental Illness Treatment Locator.
If you, or someone you know, need help to stop using substances whether the problem is methamphetamine, alcohol or another drug call SAMHSAs National Helpline at or TTY: , or text your zip code to 435748 , or use the SAMHSAs Behavioral Health Treatment Services Locator to get help.
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Coping Skills For Episodes Of Depression
Coping skills are mental and physical tools that can help you meet the demands of lifes challenges. They may help you deal with the situations that affect you most.
Coping skills arent in-the-moment tools you use to boost your mood. Instead, they can become long-term resources to handle the challenges you might face.
When it comes to the challenge of depression, coping skills arent intended as a form of treatment. They can, however, help you manage your symptoms on a regular basis so you can continue functioning in the world.
Coping skills for depression include:
Depressive Episodes: Things To Know
While some people tend to ignore the early signs of depression, doing that may not be helpful to their mental health and may even cause lingering impacts on their overall well-being. Similarly, it could be challenging to get through a depressive episode, especially for someone who has lesser knowledge about it.
To know more about what a depressive episode is, heres a list of some facts about it:
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Put Off Key Decisions
Donât make big choices when youâre feeling low. It can be hard to decide even small things when youâre depressed. Wait until you feel better to tackle large issues.
If you need to make a decision now, talk about your options with people who know you well who’ll be able to look at both sides of the situation.
Track Your Depressive Triggers And Symptoms
People going through a depressive episode can feel overwhelmed and alone.
If youre trying to get out of a depressive episode, it might be useful to keep a journal of your feelings. This will help you identify potential triggers for feelings of sadness as well as spot the signs of depression early on and do something about them.
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Paying Attention To Nutrition
Become more self-aware about providing your body with the proper nutrition and hydration it needs, Weiss suggests. If your body lacks certain nutrients, this could potentially be feeding your depressive feelings.
You could start by limiting sugar intake and increasing consumption of fresh fruits and vegetables when possible.
Statistical Methods And Measurement Caveats
Diagnostic Assessment:
Population:
- The entirety of NSDUH respondents for the major depressive episode estimates is the civilian, non-institutionalized population aged 12-17 and 18 years old or older residing within the United States.
- The survey covers residents of households and persons in non-institutional group quarters .
- The survey does not cover persons who, for the entire year, had no fixed address were on active military duty or who resided in institutional group quarters .
- Some adults and adolescents in these excluded categories may have had a major depressive episode in the past year, but they are not accounted for in the NSDUH major depressive episode estimates.
- Sex was recorded by the interviewer.
Interview Response and Completion:
- In 2020, 39.6% of the selected NSDUH sample did not complete the interview.
- Reasons for non-response to interviewing include: refusal to participate respondent unavailable or no one at home and other reasons such as physical/mental incompetence or language barriers .
- Adults and adolescents with major depressive episode may disproportionately fall into these non-response categories. While NSDUH weighting includes non-response adjustments to reduce bias, these adjustments may not fully account for differential non-response by mental illness status.
Data Suppression:
Background on the 2020 NSDUH and the COVID-19 Pandemic:
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Causes Of Manic Bipolar
While there is no full proof way of knowing why someone has Manic Bipolar Disorder, medical research has seen some traits and factors which may make one person more susceptible to the disorder than another.
Two factors that play a big role are:
Mental disorders often have a familial link. Studies show that some people are genetically predisposed to mental illnesses, so people with a family history of depression, schizophrenia, or other mental disorders are at a higher risk of developing Manic Bipolar. But there is still a lot left to be understood about the whys and hows of the illness as simply having the gene does not guarantee the development of the disorder.
- Biological Makeup
Manic Bipolar is a disorder of the brain, and studies show that people with Bipolar Disorder have irregularities in their brain chemicals or neurotransmitters. Unfortunately, there are no cures for this or any way of determining why these irregularities exist.
Additional factors such as substance abuse and addiction, going through trauma such as sexual or physical assault or ongoing abuse can worsen the symptoms of Bipolar Disorder or trigger the illness if the predisposition is already there.