Tuesday, June 25, 2024

How To Keep From Being Depressed

Assess The Parts Instead Of Generalizing The Whole

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Depression can tinge recollections with negative emotions. You may find yourself focusing on the one thing that went wrong instead of the many things that went right.

Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong.

Seeing the weight youre giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were positive.

Depression And Suicide: Getting Help In A Crisis

Some people who are depressed may think about hurting themselves or committing suicide . If you or someone you know is having thoughts about hurting themselves or committing suicide please seek immediate help. The following resources can help:

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What Is Treatment Resistant Depression And Is There Any Help For It

If youve tried at least two different antidepressants and your depression hasnt improved, you may be diagnosed with treatment resistant depression . TRD is a serious condition that has been highly associated with suicidal ideation and suicide attempts. Nearly 33 percent of people with TRD attempt suicide in their lifetime, more than double the rate of their treatment-responsive peers, according to a recent report in Psychiatry Advisor. It is not, however, a hopeless condition. A number of alternative treatment approaches are available, including:

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Enjoy The Emotional Benefits Of Exercise

Exercise offers physiological benefits that can help people going through depression. Physical activity relieves stress and can make you feel great. Plus, the satisfaction you get from finishing an engaging and challenging workout can boost your self-esteem as you get stronger and more physically fit. When you fight depression with a regular exercise routine, youll feel better emotionally and physically.

How Is Depression Syndrome Diagnosed

The 9 Best Ways To Prevent Depression Naturally

Everyone may feel sad or down from time to time. However, clinical depression has more intense symptoms that last two weeks or longer.

To determine whether you have clinical depression, your healthcare provider will ask questions. You may complete a questionnaire and provide a family history. Your healthcare provider may also perform an exam or order lab tests to see if you have another medical condition.

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How Safe Are Antidepressants During Pregnancy

If you take an antidepressant during pregnancy, there may be some risk of birth defects and other health problems for your baby. In most cases, the risk is low. But if you stop taking an antidepressant during pregnancy, your depression may come back. Dont start or stop taking any medicine during pregnancy without your providers OK.

You and your prenatal care provider and your mental health provider can work together to decide about treatment with antidepressants. Learn as much as you can about your medicine options so you can make the best choice for you and your baby. If youre taking an antidepressant and planning to get pregnant, talk to your prenatal and mental health providers before you get pregnant.

There are several kinds of antidepressants. Most affect chemicals in the brain called neurotransmitters, but each kind does it in a different way. And each has risks and benefits during pregnancy. Antidepressants that may be used during pregnancy include:

  • Serotonin reuptake inhibitors . SSRIs are the most commonly prescribed antidepressant medicines. SSRIs that may be used during pregnancy include citalopram , fluoxetine and sertraline .
  • Serotonin and norepinephrine reuptake inhibitors , like duloxetine and venlafaxine
  • Tricyclic antidepressants , like nortriptyline
  • Bupropion

Depression Treatment: Lifestyle Changes Talk Therapy Antidepressants

If you suspect that depression is interfering with your life, talking about what youre experiencing and discussing treatment options with a medical professional is essential. As actress Taraji P. Henson, who describes her depression as suffocating darkness, recently explained in an interview with Self magazine, When youre quiet, things arent fixed. It gets worse.

The good news is that theres abundant evidence that people with depression who seek treatment will find significant relief from lifestyle changes, talk therapy , medication, or a combination of all efforts, according to the Association of America.

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Start Maintaining A Journal:

Keeping things written in a book or a journal will help the person in bringing out their feelings. This should be done in a very personal and private place. Here the person can even share any of their darkest thoughts in their life as no one will judge them in this aspect. So if the person is suffering through a depression, do maintain a diary as this can bring down the mood of a person.

What Are The Signs And Symptoms Of Depression

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Common symptoms of depression include:

  • Persistent sad, anxious, or empty mood
  • Feelings of hopelessness or pessimism
  • Feelings of irritability, frustration or restlessness
  • Feelings of guilt, worthlessness, or helplessness
  • Loss of interest or pleasure in hobbies or activities
  • Difficulty concentrating, remembering, or making decisions
  • Difficulty sleeping, early morning awakening, or oversleeping
  • Changes in appetite or unplanned weight changes
  • Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and that do not ease even with treatment
  • Suicide attempts or thoughts of death or suicide

If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK . You also can text the Crisis Text Line or use the Lifeline Chat on the National Suicide Prevention Lifeline website.

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Practice These Coping Skills Every Day

I recommend doing many if not all of the following coping skills and techniques once a day when experiencing depression. Its important to know you probably wont be motivated to do any of them at first because depression frequently saps motivation. In other words, know that its normal to feel unmotivated until youre halfway done.

The patients I work with who frequently practice these coping skills get better.The seven techniques can be memorized with the acronym MY PEERS.

1. Meaning: Find small ways to be of service to others.

Find personal meaning by serving something larger than yourself. Remember service doesnt have to be big to count. Consider this, Success, like happiness, cannot be pursued it must ensue as the unintended side effect of ones personal dedication to a course greater than oneself. Viktor E. Frankl, Mans Search for Meaning

2. Your goals: Find workable goals that give you a sense of accomplishment.

Most people feel guilty when talking about goals because they set unreasonable or unworkable goals. A goal is workable if its:

  • Something you can control
  • Manageable
  • Realistic for you
  • Measurable
  • If something goes wrong with your goal, adopt a what can I learn from this? attitude . Also, be careful when comparing your progress with others. We usually compare our biggest weakness with another persons biggest strength. This is unfair .

    3. Pleasant Events: Schedule pleasant activities or events.

    4. Engagement: Stay in the present.

    Are There Different Types Of Depression

    If you are given a diagnosis of depression, you might be told that you have mild, moderate or severe depression. This describes what sort of impact your symptoms are having on you currently, and what sort of treatment you’re likely to be offered. You might move between mild, moderate and severe depression during one episode of depression or across different episodes.

    There are also some specific types of depression:

    • Seasonal affective disorder depression that occurs at a particular time of year, or during a particular season. See our page on SAD for more information.
    • Dysthymia continuous mild depression that lasts for two years or more. Also called persistent depressive disorder or chronic depression.
    • Prenatal depression depression that occurs during pregnancy. This is sometimes also called antenatal depression.
    • Postnatal depression depression that occurs in the first year after giving birth.

    See our page on postnatal depression and perinatal mental health for more information. The PANDAS Foundation also has information and support for anyone experiencing prenatal or postnatal depression.

    Is premenstrual dysphoric disorder a type of depression?

    PMDD is a severe form of premenstrual syndrome . Many women experience PMS, but for some women their symptoms are severe enough to seriously impact their daily life. This is when you might receive a diagnosis of PMDD.

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    Help Yourself Out Of Depression

    Experts give advice about steps people can take to help ease their depression.

    Recovery from depression can be a long process. A variety of treatments for depression exists, but they may take time before an effect is noticed. Weeks, if not months, may pass between the time when you see a health care provider about depression and when your mood starts to lift.

    While some improvement may be seen after starting antidepressants, they can take at least three weeks to start having an effect on your mood. What’s more, the first medication or combination of medications you try may not work for you in that case you’ll have to start over.

    In the meantime, there are things you can do, as well as things you can avoid, to help yourself feel better, or at least keep from sinking deeper into depression.

    You are somewhat responsible — but not entirely responsible — for your state of mind, says psychologist James Aikens, PhD, an assistant professor of family medicine and psychiatry at the University of Michigan.

    “You’re not responsible for being depressed. Your responsibility is to make some reasonable efforts towards feeling better,” he tells WebMD.

    Can Depression During Pregnancy Affect You And Your Baby

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    Yes. Depression during pregnancy increases your risk for:

    • Not taking care of yourself. For example, if your depression isnt treated, you may not eat healthy foods and not gain enough weight during pregnancy. You may skip your prenatal care checkups or not follow instructions from your health care provider.
    • Having PPD after pregnancy. PPD can make it hard for you to care for and bond with your baby.
    • Suicide , thinking about suicide or thinking about hurting your baby. These are rare.

    Depression during pregnancy increases your babys risk for:

    • Premature birth. This is birth that happens too early, before 37 weeks of pregnancy.
    • Being small for gestational age . This is when a baby doesnt weigh what he should before birth.
    • Having low birthweight . This means your baby is born weighing less than 5 pounds, 8 ounces.
    • Being more irritable, less active, less attentive and with fewer facial expressions than babies born to moms who dont have depression during pregnancy
    • Learning, behavior and development problems and mental health conditions later in life

    Depression during pregnancy can make it hard for you to get ready for your baby and take care of your baby after birth. This is why its important to treat depression as soon as possible. For example, if depression is untreated:

    Early treatment for depression can help you feel better and be ready to care for your baby after birth. If you think youre depressed, tell your provider and ask about treatment.

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    What Does Depression Look Like

    Well raise your question with a few Qs of our own: Are you female? Are you a teen? Depression can also affect different ages and genders in unique ways:

    Women are more likely to ruminate . This can look like negative self-talk, sudden crying spells, feelings of guilt, or blaming oneself. Women are also more likely to have depression at the same time as an anxiety disorder, such as panic disorder, eating disorder, or obsessive-compulsive behavior.

    Men with depression are more likely to show signs of irritability, anger, apathy, escapist behavior , or reckless behavior .

    Younger people can struggle with depression and MDD . Children and teens may sometimes exhibit oversensitivity, social withdrawal, poor school performance, frequent physical complaints , or feelings of incompetence and despair .

    Older adults and the elderly are often misdiagnosed or undertreated for depression because their symptoms can be mistaken for other disorders , or they may assume their feelings are just an inevitable part of aging. For many, sadness isnt the biggest indicator of depression instead, physical complaints are often the predominant symptom. Sleep trouble, low motivation, neglect of personal care or hygiene, and fixation on death are other signs of depression in older adults.

    Seek Help If You Think You May Be Dealing With Depression

    If your sadness goes beyond the bluesyour sleeping patterns and eating habits change, youre not interested in activities you used to enjoy, you have trouble concentrating or making decisionsit may mean it’s more than just ennui. And while self-help books are a good tool , you may find that talking to a therapisteven if it’s through an online platformis helpful.

    If you are considering self-harm, call the NationalSuicide Prevention Lifeline at 1-800-273-8255 or text HOME to 741-741, the Crisis Text Line.

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    How To Prevent Depression

    This article was co-authored by Trudi Griffin, LPC, MS. Trudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.There are 15 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 84% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 122,410 times.

    Depression is a common mental disorder that affects over 121 million people in the world. It is listed among the top causes of disability across the globe, but the good news for those who may suffer from it is that 80% to 90% will recover. Though there is no guarantee you can completely prevent depression, there are many ways to decrease your likelihood of getting depression or experiencing a relapse.

    Depression And Suicide Risk

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    Depression usually does not lead to suicide ideation. But, according to the US Department of Health and Human Services, studies have shown that about two percent of people who have been treated for depression in an outpatient setting will die by suicide. If the treatment is inpatient, the number doubles to four percent. Men are more likely to die by suicide after depression than women. Find hotlines and organizations for support in our emergency mental health resources directory.

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    Risk Factors For Depression

    Depression can affect anyoneeven a person who appears to live in relatively ideal circumstances.

    Several factors can play a role in depression:

    • Biochemistry: Differences in certain chemicals in the brain may contribute to symptoms of depression.
    • Genetics: Depression can run in families. For example, if one identical twin has depression, the other has a 70 percent chance of having the illness sometime in life.
    • Personality: People with low self-esteem, who are easily overwhelmed by stress, or who are generally pessimistic appear to be more likely to experience depression.
    • Environmental factors: Continuous exposure to violence, neglect, abuse or poverty may make some people more vulnerable to depression.

    Tips For Living With Depression

    Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.

    Everything feels more challenging when you’re dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.

    But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression.

    This video has been medically reviewed by Daniel B. Block, MD.

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    What Causes Mdd And Can You Cure It

    Although scientists arent positive about what causes depression, studies suggest that a combination of factors is responsible. Major depressive disorder may be rooted in brain chemical imbalances, heredity, or environmental factors. These may work together to create the perfect storm that can depress you mentally, physically, emotionally, and spiritually.

    Currently, there is no cure for MDD. However, a holistic approach can help minimize the symptoms so you can continue living a healthy, meaningful life. After your diagnosis, your plan of care will be tailored to fit your needs.

    Most mental health experts agree that the optimal treatment for this mental disorder is a combination of medication and therapy. The prescription drugs and type of treatment will vary according to each patient. The good news is that statistics demonstrate at least 80 percent of depressed people see positive results from their treatment within 6-8 weeks.

    For most people diagnosed with a major depressive disorder, healthcare providers usually prescribe antidepressants. These drugs target areas of the brain that are responsible for mood hormones and receptors. It may take some trial and error for your mental health professional to find the antidepressant that works best.

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