How To Get Out Of Chronic Depression

Alcohol Tobacco And Other Drugs

The misuse and abuse of alcohol, tobacco, illicit drugs, and prescription medications affect the health and well-being of millions of Americans. SAMHSAs 2020 National Survey on Drug Use and Health reports that approximately 19.3 million people aged 18 or older had a substance use disorder in the past year.

Get A Handle On Stress

Stress can drive up levels of a brain chemical called cortisol, which has been found to be higher in folks with depression. There are lots of strategies for coping with stress, such as time management, meditation, and biofeedback training.

Some stress-relieving activities that you might want to incorporate into your daily life include:

• Deep breathing: A few minutes to slow your breathing and focus your attention on your body in the moment can help you get a better handle on your worries.
• Exercise: Regular physical activity is a great way to blow off steam.
• Progressive muscle relaxation: This process involves intentionally tightening muscles throughout the body, holding that tension for several counts, and then releasing that tension until the muscles are completely relaxed. With regular practice, you may be able to learn how to intentionally relax your body fairly quickly whenever you are feeling tense.

Learning to manage your stress takes time and practice. Talk to your doctor or therapist about other strategies you might try to minimize the stress and your response to it.

Dysthymia Causes & Risk Factors

There is no single cause known for dysthymia. It appears to be more common in families that have others affected by depression. This suggests there is some genetic component. However, there is no known gene or biological abnormality that causes dysthymia.

Some people have levels of interleukin-1 and serotonin that are not normal. Interleukin-1 has a role in inflammation and immune function. Serotonin is involved in communication between cells in the nervous system that is connected to mood and social functioning.

Risk factors for dysthymia include:

• Family members with any type of depressive disorder
• Stress in childhood or adulthood
• Isolation and lack of support
• Long-term medical problems
• Diagnosis with another personality disorder, such as antisocial behavior, dependency or schizophrenia

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Learn To Recognize Negative Thinking

Sometimes these thoughts can be obvious, such as times when you berate or criticize yourself. Other times, they can be more subtle. You might find yourself engaging in things like catastrophizing or all-or-nothing thinking.

Catastrophizing involves always anticipating negative outcomes. All-or-nothing thinking means that you think of things as either successes or failures with no in-between. Once you get better at recognizing these cognitive patterns, you can start working on some healthier replacements.

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.

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Ok Im Feeling Depressed So Now What

Now that you know the symptoms of depression, some positive coping skills can be useful. All of the following techniques are supported by scientific research and medication prescribers like psychiatrists and these skills are frequently recommended as important parts of treatment even for patients who continue to take antidepressant medications.

WARNING: Do not suddenly go off your prescribed antidepressant medications without first talking to your medical provider. Discuss any questions or concerns about the side effects of your medications with your provider.

What Exactly Is Chronic Depression

First things first. Chronic depression isnt technically a diagnosis in the DSM-5, the official guide of mental disorders. That doesnt mean its not a real thing, though. Its just that most people have depressive episodes with a clear start and end , so thats how experts have framed the disorder.

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Break The Ice Gently Yet Firmly

If you suspect your partner is depressed, dont blurt out a laypersons: Youre depressed! or announce: You better get help! In order to begin the process of healing, approach your spouse with concern and with an action plan, Walfish says. You might say, Im concerned about how feeling tired and losing your appetite are affecting you. You deserve to feel better. Our doctor may be able to help you, and Id like to arrange a time when we can meet with him. Next week, I can go on Wednesday or Friday. Whats good for you?

Just Say No To Anxiety And Fear

Chances are likely, depending on the severity of your symptoms, that you may benefit from being on medication. If youre thinking, Nope, absolutely notI dont want to rely on anything, then Ill challenge you with this: Is your quality of life getting better each day, or you struggling to make it through the day? Is your own contempt about medication, prior to investigation, really worth it? Have you done your research on anti-anxiety and depression medications, such as SSRIs, to the point where you know enough about them, or are you making a blanket statement that you refuse to take medications?

Ask yourself these difficult questions. For me, it was incredibly helpful to be working with a therapist who I trusted and with whom I developed a strong rapport with before making these decisions with her help and guidance.

We dont overcome depression we dont prevail over anxiety. We accept that we have them, and we treat them effectively. We cant think our way out of a clinical or chemical issue. We cant self will our way into happiness, groundedness, and wholeness.

There is so much freedom in surrendering to the stark truth that we cant do this on our own.

This post became way more clinical than I had intended it to be, but I found that after posting a poll on Instagram about what topics people want to read about, overcoming depression and anxiety beat out the other topics by a landslide.

This is a real issue. You are not alone.

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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 cant 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.

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.

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Connect With Friends And Family

This can be one of the hardest things to do when feeling depressed, but it is one of the most rewarding activities. Isolating oneself from others may seem like a good idea, but put a limit on it and then get out there again.

Confiding in friends and family members can have a huge positive effect on your mood.

Tend To Your Social Life

When you’re depressed, there’s no reason to go it alone, and there are all sorts of reasons to reach out to friends and family. Make plans with loved ones and keep those dates. Join a club or sign up for a group activity such as a local dodgeball league or a French class.

Other things you might try:

• Join a support group. Talking to other people who are going through similar experiences and challenges can be informative and helpful.
• Schedule activities. Having routines can be helpful when you are going through depression. Create a daily schedule that includes spending time with others. You are more likely to stick to it if it’s a scheduled event.
• Volunteer.Joining a cause that you care about is a great way to meet new people and expand your social circle.

The problem is that depression often causes people to withdraw, which only further exacerbates feelings of isolation and loneliness. Even when you don’t feel like going out or being social, try reaching out in whatever way is most comfortable for you. Enlist a few of your closest loved ones who understand what you are experiencing.

Doing the things you used to do might not bring you quite the same enjoyment when you are depressed, but getting out of the house and spending time with people who care about you can help you feel better.

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What Are The Different Antidepressants And How Do They Work

• SSRI This category of drug includes fluoxetine , citalopram , and sertraline and targets serotonin, a neurotransmitter that helps control mood, appetite, and sleep.
• SNRI SNRIs include drugs like duloxetine , desvenlafaxine , and venlafaxine , which block the reabsorption of both serotonin and another neurotransmitter, norepinephrine.
• NDRI This class of medications includes bupropion.
• TCA TCAs include such drugs as imipramine and nortriptyline . These drugs were among the earliest antidepressants to come on the market. These days, doctors generally only turn to them when treatment with SSRIs, SNRIs, and NDRIs has failed.
• MAOI MAOIs, including phenelzine and isocarboxazid , were the first antidepressants developed. Theyre rarely used today, in part because people who take them require careful monitoring to prevent negative interactions with certain foods and other medications.

All antidepressants can have side effects, but some may be more problematic than others. You may need to try several different medications, or a combination, guided by your doctor, before you find what works best for you.

Depression Is Different From Sadness Or Grief/bereavement

The death of a loved one, loss of a job or the ending of a relationship are difficult experiences for a person to endure. It is normal for feelings of sadness or grief to develop in response to such situations. Those experiencing loss often might describe themselves as being depressed.

But being sad is not the same as having depression. The grieving process is natural and unique to each individual and shares some of the same features of depression. Both grief and depression may involve intense sadness and withdrawal from usual activities. They are also different in important ways:

• In grief, painful feelings come in waves, often intermixed with positive memories of the deceased. In major depression, mood and/or interest are decreased for most of two weeks.
• In grief, self-esteem is usually maintained. In major depression, feelings of worthlessness and self-loathing are common.
• In grief, thoughts of death may surface when thinking of or fantasizing about joining the deceased loved one. In major depression, thoughts are focused on ending ones life due to feeling worthless or undeserving of living or being unable to cope with the pain of depression.

Grief and depression can co-exist For some people, the death of a loved one, losing a job or being a victim of a physical assault or a major disaster can lead to depression. When grief and depression co-occur, the grief is more severe and lasts longer than grief without depression.

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How Is Depression And Anxiety Treated

If you broke your leg, you wouldnt just struggle on without help. Youd get in seen to. Mental health is as important as physical health and can be treated successfully. There are several treatments available often a combination of treatments is needed.

If your symptoms are mild, your GP may take a wait and see approach. They may give you some advice on how to cope with symptoms then see if symptoms improve within a few weeks.

Talking treatments

Theres something called talking therapies now, which can really help people who are feeling low, anxious or out of sorts.

Talking treatments allow you to talk to a trained professional who can help you manage your thoughts and feelings and the effect they have on your mood and behaviour.

Examples of talking treatments include cognitive behavioural therapy and counselling. They may be one-on-one sessions or in a group environment.

If you are considering talking treatments, be sure to mention any cultural, language or religious needs you have or any hearing or sight problems, so they can be addressed when arranging therapy for you. Talking treatments are effective and available for free on the NHS.

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Whats The Difference Between Sadness And Depression

Whether youve lost a loved one, moved to a new place, or missed out on a job opportunity, there are plenty of stressful and upsetting events that can get you down. However, the difference between sadness and depression is that sadness usually passes with a little time, while depression is a mood disorder that can appear without any specific cause and last for two weeks or more.

Depression impacts almost every part of your life, interfering with how you think, feel, and go about your daily activities like sleeping, working, and socializing. Some common symptoms of depression include:

• Difficulty sleeping or sleeping more than normal
• Changes in appetite or weight
• Feelings of hopelessness
• Loss of interest in hobbies or activities
• Irritability or restlessness
• Aches and pains without clear physical causes
• Thoughts of death or suicide

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What To Do If A Spouse Is Depressed

If theres depression in your marriage, its time to actfor your partner and yourself, Walfish says. Waiting increases the chances that your relationship wont last couples where one or both partners are depressed are significantly more likely to divorce than couples who arent depressed, according to a study published in BMC Public Health. And trying to fight or make peace with this often misunderstood illness on your own raises risks for both of you. The longer a non-depressed spouse lives with a depressed partner, the higher his or her own risks for depression, the researchers found. The deeper a depressed spouse sinks, the tougher it may be to finally treat the depressionand the greater the risk for alcoholism, drug abuse, violence, and even suicide, according to the Department of Health and Human Services . The stakes are high, but the odds are that things will improve.

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.

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Symptoms And Causes Of Depression

Symptoms of depression can be very different from person to person. However, as a general rule, if you are depressed you feel hopeless, sad and lacking interest in things that used to make you feel happy.

Depression symptoms are bad enough to interfere with work, social life and family life, and can persist for weeks or months.

Doctors describe depression in one of three ways, depending on how serious it is:

• mild depression it has some impact on daily life
• moderate depression it has a significant impact on your daily life
• severe depression this makes it nearly impossible to get through your life day to day

A few people with severe depression may have symptoms of psychotic depression.

Below is a list of depression symptoms it’s unlikely that one person would have all of them.

Find A Mental Health Counselor For The Two Of You

Depression affects both of youand your whole family. The Lowes suggest finding a therapist or counselor who has worked with depression in couples. You may have issues to deal with individually as the depressed person, and the two of you may have issues to deal with that stem from coping with depression, Lowe says. We found it very helpful to have a counselor we could see together at times and separately at other times.

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