Friday, March 22, 2024

I M Depressed And Can T Sleep

Helping A Suicidal Friend Or Relative

The 6 Signs of High Functioning Depression | Kati Morton

If you see any of the above warning signs:

  • get professional help for the person
  • let them know they’re not alone and that you care about them
  • offer your support in finding other solutions to their problems

If you feel there is an immediate danger, stay with the person or have someone else stay with them, and remove all available means of committing suicide, such as medication.

Over-the-counter drugs such as painkillers can be just as dangerous as prescription medication.

Also, remove sharp objects and poisonous household chemicals such as bleach.

Existing Mental Health Problems

Mental health problems such as stress, depression or anxiety can make it harder to sleep.

Depression can make it more difficult to cope. You may over-sleep to avoid daily tasks. This can make it harder to sleep at night.

If you’re feeling stressed or anxious, you may be more prone to disturbed sleep or nightmares.

Some medication may cause sleep disturbances.

It is important to let your GP know if your medication keeps you awake or makes you too sleepy.

Depression At Night: How To Cope With Nighttime Depression

Overview

Depression is a mood disorder accompanied by emotional and physical symptoms that interfere with your daily life. Its estimated that 16 million U.S. adults experienced depression in the past year alone.

Everyone experiences depression differently. Some people experience significant increases in their depression symptoms at night. They may experience more symptoms, or their symptoms may increase in severity. Nighttime depression can also create or worsen insomnia, by keeping you awake longer or making it more difficult to fall asleep.

Heres what you need to know and some tips on how to cope:

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If Anxiety Is Primary And Depression Is Secondary

  • If Im so anxious that I cant focus on treatment , then focusing on depression treatment will not be effective.

At the OC Anxiety Center, we begin with a phone screen to make sure that those who come in have an anxiety disorder as a primary issue: if depression is the primary issue, we typically refer out to a depression specialist. This is followed by a thorough 2-3 hour assessment to obtain a detailed clinical picture that allows us to create a structured treatment plan based on research protocols, tailored to each individual, as each anxiety disorder is treated differently as well. Anxiety in of itself is not a diagnosis, its a category of issues, much like saying cancer.

Our goal is to ensure the highest level of care for each individual, even if it means referring the person to another provider. While we receive many calls, and we refer out approximately 50% of the people to other providers as we want to make sure they receive the care that is appropriate to their needs. We often say best services, be it us or someone else. As you investigate treatments, think about what the primary issue you are experiencing that you would like addressed: if its anxiety issue, give us a call at 949-689-5892 or send an email directly to me at , as we would be happy to see if were a good fit for your needs or be able to refer you to someone who is.

How Are Depression And Sleep Related

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Depression and sleep are closely connected. Almost all people with depression experience sleep issues. In fact, doctors may hesitate to diagnose depression in the absence of complaints about sleep.

Depression and sleep issues have a bidirectional relationship. This means that poor sleep can contribute to the development of depression and that having depression makes a person more likely to develop sleep issues. This complex relationship can make it challenging to know which came first, sleep issues or depression.

Sleep issues associated with depression include insomnia, hypersomnia, and obstructive sleep apnea. Insomnia is the most common and is estimated to occur in about 75% of adult patients with depression. It is believed that about 20% of people with depression have obstructive sleep apnea and about 15% have hypersomnia. Many people with depression may go back and forth between insomnia and hypersomnia during a single period of depression.

Sleep issues may contribute to the development of depression through changes in the function of the neurotransmitter serotonin. Sleep disruptions can affect the bodys stress system, disrupting circadian rhythms and increasing vulnerability for depression.

Fortunately, people who are treated for major depression often report improved quality of their sleep.

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Holistic Activities Complement Depression Treatment

Psychiatry has begun to embrace holistic therapies as complementary to traditional treatment modalities for depression, as these activities can help reduce stress and induce feelings of calm. Some of the holistic treatment elements include:

  • Yoga. Yoga involves slow, purposeful physical poses with a focus on breathing. Yoga is known to promote relaxation and reduce stress while also strengthening and stretching muscles, and reducing blood pressure and heart rate.
  • Acupuncture. Acupuncture uses tiny needles to open up energy paths in the body thought to assist in the improvement of mind-body connectedness and wellness.
  • Meditation. Mindfulness meditation is also helpful in training the brain to focus purposefully on the present moment, taking in the various sensory stimuli and focusing on rhythmic breathing.
  • Exercise. The positive effects of getting regular exercise are caused by the release of brain chemicals, such as endorphins, serotonin, and dopamine.
  • Aromatherapy. Certain essential oils have been found to relieve symptoms of depressed mood. These include jasmine, citrus oils, bergamot, and chamomile oils.
  • Nutritional counseling. A diet rich in lean proteins, nuts, and seeds, fresh vegetables, and fruits, and oily fish such as salmon, beans, and whole grains can significantly contribute to mental stability.

What Are The True Symptoms Of Depression

At least five of the following symptoms must be met for a solid two weeks or more to be diagnosed with depression. That said, we encourage that you use this chart for informational purposes only and still seek the advice of a mental health professional or a doctor for a diagnosis.1. Depressed or irritable mood most of the day that does not lift.2. Decreased or full loss of interest in activities you once enjoyed.3. Major changes in appetite and/or weight .4. Difficulty falling asleep, staying asleep, or sleeping too much.5. Slowed movements or restlessness.6. Overwhelming exhaustion, sluggishness, and overall lack or loss of energy.7. Feeling worthless, hopeless, or guilty on most days.8. Difficulty thinking, focusing, decision making or concentrating.9. Hoping for or thinking of death or suicide.

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Diagnosing And Treating Depression

There’s no physical test for depression.

If you experience depression symptoms most of the day, every day, for more than two weeks, you should visit your GP. This is especially important if:

  • you have symptoms of depression that aren’t getting any better
  • you have thoughts of self-harm or suicide
  • your work, relationships with friends and family, or interests are affected by your mood

It can be hard for people with depression to imagine that anything can help them but the sooner you seek help, the sooner the symptoms start to get better.

Your GP may examine you and perform blood or urine tests to make sure there isn’t another condition causing your depression symptoms, like an underactive thyroid.

When you see your GP, they’ll try to find out if you have depression by asking you questions. These are likely to be about your health, how you’re feeling, and how that is affecting you mentally and physically.

Telling your doctor your symptoms and the affect they are having on you will help your GP to tell if you have depression, and how severe the condition is. It’s important to be as open as possible.

Your conversation with your GP will be confidential. This rule can only be broken if your GP thinks there is a significant risk of harm to you or others, and that telling a family member or carer would make that risk lower.

When You Oversleep During Depression

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If your feelings of helplessness, malaise, and despair are causing you to oversleep, you may be experiencing hypersomnia. While hypersomnia isnt as common as insomnia, approximately 50% of people living with depression experience excessive sleepiness.

Here are some signs to look out for:

  • sleeping for more than 7 to 9 hours each night
  • sleeping through your alarm
  • having trouble getting out of bed in the morning
  • having difficulty concentrating

Most of us feel sluggish from time to time, but when hypersomnia becomes a pattern, it can be a sign of depression, especially among younger adults. In fact, research states that approximately 30% to 40% of people living with depression experience hypersomnia, according to research in the Journal of Affective Disorders.

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A Sign Of Atypical Depression

Dr. Drerup says that oversleeping is a symptom in 15% of people with depression and she notes that it tends to more often be related to atypical depression.

Atypical depression is a specific type of depression in which the persons mood can improve in response to a positive event. But even though their mood may brighten, its only temporary and the root depression remains.

Often, they dont realize theyre depressed, Dr. Drerup adds. Besides oversleeping, other symptoms are increased appetite and interpersonal sensitivity, like the feeling of being rejected. And that depression feeds into other reasons sleep can be so greatly affected.

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.

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Plan To Spend Time Outside

Being outside can help a person feel more energized. Fresh air and sunshine can often improve a persons mood. A person should plan to spend at least a little bit of each day walking, reading a book, or doing another activity outside.

According to one review of studies , exposure to green space can help a person replenish themselves and reduce mental fatigue and stress. The authors conclude that more research is necessary to determine exactly what causes this, but evidence suggests that being outdoors can help a person feel better overall.

How To Help Someone Who May Be Experiencing Depression

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If you are currently experiencing one or more of these symptoms, its okay to seek support. If you are having thoughts of suicide, call 303-492-2277 to access 24/7 crisis support from Counseling and Psychiatric Services .

If you notice a roommate, friend or classmate experiencing any of these symptoms, here are a few things you can do to help:

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Am I Depressed Or Sad

posted: Sep. 18, 2019.

Its easy to mistake sadness for depression, and depression for sadness. Many people who are sad are worried that they might be depressed, while others who are truly suffering from depression have no idea they think theyre just dealing with sadness. Because depressions main symptom is persistent sadness, its not surprising that so many people confuse the two.

Its important to be able to differentiate between feelings of depression that you just cant seem to shake and temporary feelings of sadness that you might feel now and then. And because I am sad, is a simple, honest statement, and Oh, Im so depressed, can either be truthful or an exaggeration, its become increasingly important for us to pay attention to the signs which will reveal whether a person whether its you or a friend has depression, which is a serious condition that requires treatment, or normal, passing sadness, which will go away on its own over time.

Start Your Day With Baby Steps

If just the thought of swinging your legs over the edge of the bed feels overwhelming, keep in mind that you dont have to take on the whole world at once. Take baby steps. Be kind to yourself and have a plan with small, attainable, achievable tasks that are easy for you to take on, one at a time. Think in terms of 1-foot-in-front-of-the-other. This can be a great mindset if youre trying to overcome feeling depressed in bed.Start with something as small as getting a glass of water. Know that youll have a light breakfast just after that. Then move on to brushing your hair and teeth. Getting dressed might be after that. Keep moving forward with these small, isolated tasks, one after the other, until your morning routine is complete and youre ready to take on your day.

Even the smallest of acts can be a massive struggle but trying to do something you would already do is starting the day. It may not be precisely in the morning but doing something is starting down the path. Including our basic needs into the small steps counts.

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Why Does Sleep Matter

Sleep is essential for maintaining normal bodily function, both physically and mentally, as well as emotionally. Once sleep disturbances begin to set in, they can very quickly spiral into a vicious cycle that feeds the depression thats causing them.

Sleep disturbances can happen due to:

  • anxiety about your studies, relationships, or health
  • medication side effects
  • not getting enough exercise during the day
  • over- or under-eating
  • working too late in the evenings

It can take just one night of disrupted sleep, which causes you to sleep in late or nap during the following day, and in turn makes it harder to fall asleep the following night as well. Suddenly, you start to feel exhausted, and your body is trying to sleep at all the wrong times of the day, making it extremely difficult to meet your commitments throughout the week.

Creating A Positive Bedtime Routine

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  • 1Sari Eitches, MBE, MDIntegrative InternistExpert Interview. 3 April 2020. Avoid erratic sleep schedules where you go to bed at different times each night. You are more likely to feel rested if you begin to unwind and prepare for bed around the same time each day.
  • Keeping your sleep pattern consistent will help to avoid the feelings of sluggishness, lethargy, and fatigue that are commonly associated with depression.
  • Most adults need an average of 8 hours of sleep each night to feel rested. Teens need an average of 9 hours.XResearch source
  • Keep your sleep cycle consistent even on the weekends.
  • 2Create a pre-bedtime routine that helps you unwind. Allow yourself time to “unwind” before bed. Plan for about an hour between the time you start to get ready for bed, until your head hits the pillow. Don’t start activities that are stressful, or make you anxious, right before you get ready for bed. This is your time to get relaxed.
  • Having time to “unwind” will help to release negative thoughts, and prepare you for positive sleeping. If you haven’t allowed yourself time to unwind, your depressive thoughts may linger when you are trying to fall asleep.
  • Use a white noise machine or fan to drown out external noises, both outside of the room and the home.
  • Make sure the room is dark by using heavy curtains or blinds or using a sleep mask.
  • Make sure your bed is comfortable. Find spots or positions that feel more relaxing if possible.
  • Get a drink of water.
  • Pet your animals if you have any.
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    Different Types Of Depression

    There are different types of depression, and there are some conditions where depression is a symptom. These conditions include:

    • Bipolar disorder people with bipolar disorder, which is also known as “manic depression”, experience times of depression, where the symptoms are similar to clinical depression. They also go through phases when they have excessively high moods . Bouts of mania can include harmful behaviour like unsafe sex, spending sprees and gambling.
    • Seasonal affective disorder is also called “winter depression”. It’s depression that is related to weather, usually winter, so it happens seasonally.
    • Postnatal depression happens to some women after they’ve had a baby. It’s treated similarly to other types of depression, with antidepressant medication and talking therapy.

    Learn more about how depression is diagnosed here.

    Changes In Appetite And Weight

    We all tend to overeat or feel loss of appetite from time to time. However, if it’s coupled with other symptoms, such as feeling depressed or losing interest and pleasure in usual or favorite activities for two weeks or more, it could be a sign of a depressive episode, according to Simon Rego, PsyD, director of psychology training at Montefiore Medical Center in the Bronx, N.Y. A weight gain of at least 5 percent of a person’s total body weight in a short period of time that causes significant distress may be considered part of depression, Dr. Rego says.

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    Get Help For Both Depression And Sleep

    If you have insomnia and depression, dont assume that medical treatment for one will automatically cure the other. Treatments for depression, such as selective serotonin reuptake inhibitors and other medications, may improve your mood and outlook, but they may not be enough to improve your sleep.

    Theres some evidence that lingering sleep problems in people undergoing depression treatment increase the risk of a slide back into depression. The good news: Theres also some early evidence that CBT-I , along with depression treatment, improves sleep in people with depression and may increase the chances of a remission of depression.

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