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:
- Feeling empty
- 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
To be diagnosed with depression, these symptoms must be present nearly all day, every day for at least two weeks.
The Risk Of Suicide Is Real
What to do in a crisis situation
If you believe your loved one is at an immediate risk for suicide, do NOT leave them alone.
In the U.S., dial 911 or call the 988 Suicide and Crisis Lifeline at 988.
In other countries, call your countrys emergency services number or visit IASP to find a suicide prevention helpline.
It may be hard to believe that the person you know and love would ever consider something as drastic as suicide, but a depressed person may not see any other way out. Depression clouds judgment and distorts thinking, causing a normally rational person to believe that death is the only way to end the pain theyre feeling.
Since suicide is a very real danger when someone is depressed, its important to know the warning signs:
- Talking about suicide, dying, or harming oneself a preoccupation with death
- Expressing feelings of hopelessness or self-hate
- Acting in dangerous or self-destructive ways
- Getting affairs in order and saying goodbye
- Seeking out pills, weapons, or other lethal objects
- A sudden sense of calm after depression
If you think a friend or family member might be considering suicide, dont wait, talk to them about your concerns. Many people feel uncomfortable bringing up the topic but it is one of the best things you can do for someone who is thinking about suicide. Talking openly about suicidal thoughts and feelings can save a persons life, so speak up if youre concerned and seek professional help immediately!
Read The Starter Guide
The starter guide on the official Bullet Journal website offers a deep dive into the entire system, from start to finish.
As you comb through the guide, you might already sense that there are parts of the system that will serve you well, while others might need to be modified. Take note of potential tweaks and keep them on standby for when its time to set up your journal.
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Build A Support Network
One of the most important things you can do to help yourself with depressionother than medication and therapyis to develop strong social support.
For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.
For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs.
What Do I Do If Self
If youve tried the depression self-help strategies above but your symptoms are still overwhelming, go and see your GP or a mental health professional for additional depression help.
Your GP will have suggestions for alternative things you can try to help manage your depression from day to day, and will be able to assess what to do next. Treatments such as psychological therapy and medication, and having a good relationship with a GP, psychologist and/or psychiatrist, can be effective in treating depression and improving mood.
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Spend Time With Animals
Research shows that animals are beneficial for people with mental health conditions.
Todd Bissell, of the ridesharing informational website RideFAQs, says he makes sure to spend at least 1 hour every day with his pets.
The unconditional love you get from animals takes you away from your mental blocks or any kind of depression youre in, Bissell says.
Its not only refreshing but also very empowering experience because animals have a way of teaching you that you dont need judgement or validation to be worthy of love, he says. Its a beautiful feeling.
Start A Journaling Routine
Depression comes with an array of unwanted thoughts and feelings. Journaling about what youre feeling can provide a useful outlet for your emotions, giving you some distance from unhelpful thoughts. This distance can help you to process difficult emotions.
If you feel able to, try sitting for a few minutes and writing out what youre thinking and feeling. Allow yourself to meet those thoughts with acceptance. They might feel bad, but feeling them doesnt make you bad.
Journaling can also help you keep track of things, people, or places that make you feel better or worse, so that you know what to move towards and what to avoid next time.
Journaling can also help you step out of negative thought loops. Writing about what youre feeling can help you to become aware of unwanted thoughts, so that you can let them go and ultimately replace them with helpful ones.
Like any habit, making regular time for journaling can help you get the most benefit from it. You might consider downloading a mood tracking app to measure your mood over time or setting aside half an hour each day to sit down and write whatever comes to mind.
There are some great worksheets and self-help guides out there. These resources aim to help you learn about depression, get in touch with your emotional health, and give you tools you can use to start feeling better.
You might like to try out these free, online self-help guides:
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There Are Many Things To Help With Depression And Most Of Us Are Familiar With These Practices However There Are A Few Unexpected Techniques Which May Surprise You
If you have depression, I know youre tired of everyone telling you to be more positive and not worry so much. Yes, I am tired of that too because it just doesnt help. In fact, it makes depression worse because we feel like failures for not being able to just be happy. Therapists offer us things to help with depression through medication and group therapy, but it just seems to fall short in that area as well. So, what can we do?
How To Find The Right Treatment
Sticking to your treatment plan is one of the most important things you can do. Its easy to get discouraged in the first few weeks of treatment, and you may feel like you dont want to continue. All types of treatment can take a few months before you notice a difference.
It can also feel like youre doing much better, causing you to stop treatment altogether. Never stop treatment without consulting your doctor first.
You should feel comfortable talking to your therapist. If you dont, try switching to a new one. You may have to meet with several therapists before you find the one thats right for you.
You should also talk to your therapist about your feelings toward your therapy sessions and your overall treatment plan. This allows them to work with you and make changes if your treatment plan isnt working.
Finding the right treatment is often a trial-and-error process. If one doesnt work, its good to move on. If 2 or more months have gone by and youve stuck to a treatment but dont feel any relief from the depression, its likely not working for you. You should experience relief from depression within 3 months of starting a medication.
Talk to your doctor immediately if your:
- depression doesnt improve after several month of treatment
- symptoms have improved, but you still dont feel like yourself
- symptoms get worse
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Identify Troubles But Dont Dwell On Them
Try to identify any situations that have contributed to your depression. When you know whats got you feeling blue and why, talk about it with a caring friend. Talking is a way to release the feelings and to receive some understanding. If theres no one to tell, pouring your heart out to a journal works just as well.
Once you air out these thoughts and feelings, turn your attention to something positive. Take action to solve problems. Ask for help if you need it. Feeling connected to friends and family can help relieve depression.
Seeking Help For Depression
Get help if you’re still feeling down or depressed after a couple of weeks.
Treatments for depression include psychological therapies and antidepressants.
You can refer yourself for psychological therapies like cognitive behavioural therapy or counselling on the NHS. You don’t need a referral from your GP.
You can talk it through with your GP first if you prefer. Your GP can also tell you about antidepressants.
If you start to feel that your life isn’t worth living or about harming yourself, get help straight away.
You can:
- contact Samaritans on 116 123 for 24-hour confidential, non-judgemental emotional support
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Bullet Journal Styles And Trends
Bullet journaling is all about self-expression. You can use calligraphy and stencils, add sketches and doodles, even decorate with stickers and stamps or, you can keep it simple with clean lines and bold, colorful lettering.
While every bullet journal and the person who created it is unique, journalers tend to fall into similar stylistic categories. These include:
Try Out Some Changes To The Food You Eat
The term healthy diet means lots of different things to lots of different people. But the truth is, a healthy diet just means eating food which is convenient, comfortable, and gives you all the nutrients you need. However, some research has demonstrated that some nutrients may be super helpful for dealing with depression:
- Protein: gives you long-lasting energy throughout the day and helps you to feel alert. Beans, meat, eggs and tofu are all foods that are high in protein.
- B Vitamins: these are a group of nutrients which serve lots of different functions in your body. One thing they help you do is break down energy from your food, so if you dont have enough of them in your diet it can impact your mood and contribute to other issues like depression. They can be found in wholegrain bread, fresh meat, beans, nuts, and dark green vegetables.
- Omega-3s: these are a type of fatty acid found in fish, beans, canola oil, nuts and dark green vegetables. They are important to the functioning of your brain and studies have found that low levels of omega-3 can contribute to depression.
- This doesnt necessarily mean having a whole new diet. It could just mean trying out some different foods and seeing how they make you feel. Plus, if you like cooking you could end up with a meaningful and enjoyable hobby!
Make sure to check in with your GP before making big changes to your diet.
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Tip : Eat A Healthy Depression
What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones .
Dont skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these feel-good foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.
Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
Boost your mood with foods rich in omega-3 fatty acids.Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.
Connect With Friends Or Whnau
Connecting with people can help you feel better faster and stay well for longer. Try some of these ideas if you haven’t been keeping in touch with friends or whnau for a while.
Find one of these occasions to get in touch:
- meet up with friends for a coffee
- help out at the local community centre or marae
- spend more time with the children or grandchildren . Maybe you could take them to their khanga or childcare. You might like to stay around to watch them play or have a casual chat with any other adults who are there. Facebook some friends or whnau you havent caught up with in a while
- go to whnau birthdays, anniversaries and holiday get-togethers
- make a meal with a friend
- go for a walk or a swim with friends
- join online forums or chat groups
- get help from a friend or counsellor to begin to work out any difficult relationships.
We know that when people are feeling low and anxious, they often withdraw from their whnau and friends. Its a natural response but actually, strong connections can help you get well faster and help you stay well for longer.
Your whnau and your community can be your strength, providing a strong sense of belonging and support . Getting involved, spending time with them, and even doing things for them can give you a feeling of purpose and wellbeing.
It might help to plan your outings. Decide what youre going to do and write down when youll do it. This makes it easier to ignore those negative feelings that stop you going at the last minute.
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Encouraging The Person To Get Help
While you cant control someone elses recovery from depression, you can start by encouraging the depressed person to seek help. Getting a depressed person into treatment can be difficult. Depression saps energy and motivation, so even the act of making an appointment or finding a doctor can seem daunting to your loved one. Depression also involves negative ways of thinking. The depressed person may believe that the situation is hopeless and treatment pointless.
Because of these obstacles, getting your loved one to admit to the problemand helping them see that it can be solvedis an essential step in depression recovery.
If your friend or family member resists getting help:
Suggest a general check-up with a physician. Your loved one may be less anxious about seeing a family doctor than a mental health professional. A regular doctors visit is actually a great option, since the doctor can rule out medical causes of depression. If the doctor diagnoses depression, they can refer your loved one to a psychiatrist or psychologist. Sometimes, this professional opinion makes all the difference.
Offer to help the depressed person find a doctor or therapist and go with them on the first visit.Finding the right treatment provider can be difficult, and is often a trial-and-error process. For a depressed person already low on energy, it is a huge help to have assistance making calls and looking into the options.
Get Help From A Mental Health Provider
If youve tried everything else and your loved one still hasnt gotten better, then it might be a good idea to ask for professional help from a mental health professional. Suppose they have agreed to see someone about their depression but arent taking any of the steps that need to be taken to get better .
In that case, this is an indicator that something more serious might be going on, such as a mental illness or maybe even obsessive-compulsive disorder. In these cases, its best if somebody close to them takes charge by forcing them into getting the treatment they need.
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Recognizing Depression Symptoms In A Loved One
Family and friends are often the first line of defense in the fight against depression. Thats why its important to understand the signs and symptoms of depression. You may notice the problem in a depressed loved one before they do, and your influence and concern can motivate them to seek help.
Be concerned if your loved one:
Doesnt seem to care about anything anymore. Has lost interest in work, sex, hobbies, and other pleasurable activities. Has withdrawn from friends, family, and other social activities.
Expresses a bleak or negative outlook on life. Is uncharacteristically sad, irritable, short-tempered, critical, or moody talks about feeling helpless or hopeless.
Frequently complains of aches and pains such as headaches, stomach problems, and back pain. Or complains of feeling tired and drained all the time.
Sleeps less than usual or oversleeps. Has become indecisive, forgetful, disorganized, and out of it.
Eats more or less than usual, and has recently gained or lost weight.
Drinks more or abuses drugs, including prescription sleeping pills and painkillers, as a way to self-medicate how theyre feeling.
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