Sleeping Patterns And Depression
Depression can disrupt sleep patterns. Its essential to try to restore a regular sleep pattern to make a full recovery. Some tips for restoring a regular sleep pattern include:
- Try to go to sleep and get up at about the same time each day.
- If youre worrying about things during the night, set aside some time for problem solving during the day.
- Avoid drinking caffeine after 4 pm and try not to drink more than two cups of caffeine-type drinks each day.
- Avoid using alcohol to help you sleep. As the alcohol is broken down in your body, it causes you to sleep less deeply and to wake more frequently.
- Allow yourself time to wind down before going to bed. If you are working or studying, stop at least 30 minutes before bedtime and do something relaxing.
- Give your mind a break from online activity such as social media for an hour before bedtime, and consider putting your phone in a separate room from your bedroom at night time.
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.
How Is Depression Syndrome Diagnosed
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.
Don’t Miss: Natural Ways To Treat Depression
What Risks And Complications Can Depression Cause
Having depression can cause other problems. It can affect your mental health as well as your physical health, and it may affect other areas of your life too. For example, depression may cause:
- disturbed sleep,
- difficulties with work and your hobbies,
- difficulties keeping contact with friends and families, or
- suicidal thoughts or thoughts of self-harming.
Some people might also drink more alcohol to try and relieve depression. However, as we said in the previous section above, this can actually make depression worse.
If you have any of these problems, speak to your GP.
Small Steps Big Impact
If a person feels sustained, intense, feelings of sadness or loss of interest in activities, they may have clinical depression. People also refer to this condition as major depressive disorder.
However, there are small steps you can take to help you gain more agency in your life and improve your sense of well-being.
Read on to learn how to incorporate these strategies in a way that makes sense for you.
You May Like: Antidepressants For Treatment Resistant Depression
Take Care Of Yourself
You won’t be able to support someone else if you are feeling overwhelmed and depleted yourself. Periodically take some time to step back from the situation and recharge your batteries.
While you can’t “catch” depression the way you would a cold or the flu, the shared genetic and environmental influences may make it more likely that people who live together or are members of the same family will become depressed.
Do Something Crazy Like Skydiving Or Crashing A Wedding Adrenaline Makes Us Forget Our Pains And Lifts Our Mood Instantly Its Tested
15. Go dancing. Body moves pump back serotonin in its right places.
16. Sing. Whatever you feel like. Sometimes the sound of our own voice is more powerful than any other sound in the universe.
17. Stretch your neck and shoulders for a couple minutes. Stress accummulates in those areas but its not impossible to shake off.
18. If youre religious, pray. And if youre not, you can still pray to that one thing you strongly believe in deep down. Religion is not important. Faith is.
Express Yourself In Writing
Writing in a journal is great therapy and can help you manage depression. You can relieve stress by being open about your thoughts, feelings, and concerns in your writing and stress management is an important part of living well with depression. Be totally honest in your private journal. Writing down your feelings and challenges with depression can release pent-up emotions. You’ll be amazed at how much better you feel after putting pen to paper for just a few minutes each day.
Lay Down In The Grass Facing The Sky This Works Best On A Full Moon As The Energies In The Ground Sip Directly Into The Body And Contribute To A General Good Mood
98. Masturbate. I cant stress how much good youre doing to yourself. Serotonin kicks back in a matter of minutes.
99. Spend time amongst animals. Horse riding is fantastically soothing. Sitting with your pet and caring for them is brilliantly helpful. Animals may not speak, but they feel our pains and are able to calm us down.
Take Advantage Of The Time You Have Now
Weve written Survival Scout Tips about how people survived during the Great Depression, but today wed like to look at the Great Depression from a different angle. Rather than survival during the Great Depression, lets consider the steps to take ahead to prepare for the Greater Depression since experts believe it may occur during our lifetime.
Before the Great Depression, there were windows of opportunity that some people took advantage of, such as diversifying their income. Because hindsight is 20/20, we can learn from history and use this knowledge to make better decisions to protect our livelihoods in the event of a Greater Depression.
Here are 20 things you can do today to prepare for the Greater Depression.
#1: Secure Your Income
During the Great Depression, millions of people lost their jobs. However, the percentage of women employed grew. According to The History Channel, From 1930 to 1940, the number of employed women in the United States rose 24 percent from 10.5 million to 13 million. Though theyd been steadily entering the workforce for decades, the financial pressures of the Great Depression drove women to seek employment in ever greater numbers as male breadwinners lost their jobs.
One of the reasons is because women took on more stable jobs, such as nurses and teachers. During the pandemic, we quickly grew accustomed to hearing about essential workers, or those workers who were needed to keep America running while other businesses closed.
What Can I Do If I Have Depression
If you have symptoms of depression, see your healthcare provider. They can give you an accurate diagnosis, refer you to a specialist or suggest treatment options.
If you or someone you know is thinking of hurting themselves or taking their own life:
- Go to the emergency department of your hospital.
- Contact a healthcare provider.
- Speak to a trusted friend, family member or spiritual leader.
A note from Cleveland Clinic
Depression is a common condition that affects millions of Americans every year. Anyone can experience depression even if there doesnt seem to be a reason for it. Causes of depression include difficulties in life, brain chemistry abnormalities, some medications and physical conditions. The good news is that depression is treatable. If you have symptoms of depression, talk to your healthcare provider. The sooner you get help, the sooner you can feel better
Last reviewed by a Cleveland Clinic medical professional on 12/31/2020.
Also Check: How To Beat Bipolar Depression
Things You Can Do Today To Overcome Depression
Major depressive disorder, also known as clinical depression or depression, is the leading cause of disability around the world with close to 300 million affected, according to figures from the World Health Organization. While depression certainly needs to be taken seriously, its important for those who have it to know that depression is not a life sentence of gloom and doom. Indeed, depression is highly treatable.
In addition to seeking the guidance of a mental health professional, there are many actions you can take that will help you to successfully overcome this common mood disorder. Here are 7 to get you started.
How To Help Someone With Depression
Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.
According to the National Institute of Mental Health , around 21 million adults in the U.S. have depression. Because it is one of the most common mental health conditions, chances are good that you or someone you know has experienced at least one episode of depression in their life.
If someone you love has depression, you may wonder how you can help. You may even experience a range of difficult feelings of your own, such as worry, disappointment, and anger.
This article discusses how to support someone with depression. It focuses on strategies you can use to offer support and encourage your loved one to seek treatment for their condition.
If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.
For more mental health resources, see our National Helpline Database.
Also Check: How Do I Help Someone With Severe Depression
Coping With Depression Tip : Reach Out And Stay Connected
Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When youre depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.
You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it wont mean youre a burden to others. Your loved ones care about you and want to help. And if you dont feel that you have anyone to turn to, its never too late to build new friendships and improve your support network.
Affordable Online Therapy
Nearly 3 Million people have turned to BetterHelp for professional online therapy. Take the quiz and get matched with a therapist that fits your needs.
Need urgent help? .
How Is Depression Treated
The first step to getting treatment is to see your GP. If your GP thinks you have depression, they will talk to you about the treatments they can offer.
What are talking therapies?
Talking therapy is a general term to describe any psychological therapy that involves talking. You may also hear the terms counselling or psychotherapy used to describe talking therapy.
Therapy should offer you a safe, confidential place to talk about your life and anything confusing, painful or uncomfortable. It allows you to talk with someone who is trained to listen attentively and to help you improve things.
Talking therapy often takes place face to face. But you may also be able to have therapy over the phone, by video call or online. There are different types of talking therapy that you might be offered. These include:
- cognitive-behavioural therapy,
- mindfulness based therapy, and
The type of therapy you are offered will depend on the cause of your symptoms and their severity. Therapies may also have different levels based on how long or intense the treatment is.
Ask your GP about therapy if you think it might help. Some of these therapies will be available in your area. Some areas offer a self-referral option for NHS talking therapies. Please refer to your local Improving Access to Psychological Therapies service to find out about this option.
You may also be able to access therapy privately or through your employer in an Employee Assistance Programme.
How can exercise help?
Also Check: Is Manic Depression And Bipolar The Same Thing
Different Types Of Depression
Your doctor may diagnose you with depression and say that its mild, moderate or severe depending on your symptoms and how severe they are. Or you may be diagnosed with a specific type of depression, such as:
- dysthymia mild depression that lasts for several years
- seasonal affective disorder depression that comes and goes in a seasonal pattern
- postnatal depression depression that many parents experience after having a baby. Some people experience antenatal depression during pregnancy
Avoid Judgment And Blame
If someone you love is depressed and no longer able to do the activities they used to, including working or helping around the house, you may feel like they are lazy. When you get frustrated, try to remember that someone who is depressed isn’t lazythey’re ill.
Everyday activities like cleaning the house, paying bills, or feeding the dog may seem overwhelming, if not impossible, to someone who is depressed. If your loved one’s responsibilities around the house are piling up, you may not be able to take them on yourself.
In addition to resisting the urge to blame your loved one, try not to blame yourself either. Know that it’s OK if you need to ask for help.
Also Check: How To Relieve Depression During Pregnancy
What Can You Use Them For
The short answer: Everything.
Depending on your career and lifestyle, your bullet journal might include a variety of organizing schemes to keep your day-to-day life running smoothly as well as planning strategies to make your future goals professional or otherwise a reality.
The beauty of bullet journaling is that you can make every page suit your current needs. And then, as your priorities change say youve started a new job or want to revamp your eating habits you can transform your bullet journal right along with you, says Shelby Abrahamsen, bullet journal expert and owner of the website LittleCoffeeFox.
Among other things, you can use your bullet journal to:
If Youre Up For Exercise Consider A Walk Around The Block
On days when you feel as if you cant get out of bed, exercise may seem like the last thing youd want to do. However, exercise and physical activity can help to lower symptoms of depression and boost energy levels.
future depressive episodes.
Even when you have the feeling that youre unable to or have very little energy, see if youd be willing to do the opposite of what your mood is telling you to do, such as curling up in bed. Instead, set a small goal for yourself, such as taking a walk around the block.
Don’t Miss: Devotionals For Depression And Anxiety
How Is Depression Syndrome Treated
Depression can be serious, but its also treatable. Treatment for depression includes:
- Self-help: Regular exercise, getting enough sleep, and spending time with people you care about can improve depression symptoms.
- Counseling: Counseling or psychotherapy is talking with a mental health professional. Your counselor helps you address your problems and develop coping skills. Sometimes brief therapy is all you need. Other people continue therapy longer.
- Alternative medicine: People with mild depression or ongoing symptoms can improve their well-being with complementary therapy. Therapy may include massage, acupuncture, hypnosis and biofeedback.
- Medication: Prescription medicine called antidepressants can help change brain chemistry that causes depression. Antidepressants can take a few weeks to have an effect. Some antidepressants have side effects, which often improve with time. If they dont, talk to your provider. A different medications may work better for you.
- Brain stimulation therapy: Brain stimulation therapy can help people who have severe depression or depression with psychosis. Types of brain stimulation therapy include electroconvulsive therapy , transcranial magnetic stimulation and vagus nerve stimulation .
Discuss Supplements With A Doctor
Some supplements may be beneficial when people with depression take them as part of a treatment plan.
However, it is vital to speak to a doctor before taking supplements. Some may interact with antidepressants or other medications, or they may be unsuitable for people who are pregnant or have existing medical conditions.
Examples of supplements that people sometimes take for depression include:
Also Check: How Can You Heal Depression
Simple Things To Do If You Are Feeling Sad Or Anxious
Since not everyone has access to therapy, what can they do to help themselves when they are sad?
There are many reasons you could feel sad, anxious or depressed.
- lifestyleLearners share excitement as Phoenix Project rewards outstanding students with fully-paid scholarships
Perhaps, you are a university student who feels your life is stuck because of the ASUU strike, you are at a job you dont like, you have a toxic boss, you have relationship issues, you dont know what to do with your life, a loved one is sick, or you’re broke.
In recent times, the political and economic strain of this country has been making people feel sadder than usual.
What are some simple things that can be done?
Take A Test To See How You Feel
If youre unsure about the way you feel, take our anonymous online test to check whether your levels of stress, anxiety, or depression are within a healthy range, and see if one of our online programs could help.
What causes depression?
No one knows exactly what causes depression. Genetic factors are important in many cases of depression, where depression seems to run in families , and about 30% of the vulnerability for depression is due to genetic influences.
Stressful life events also play a part in depression. Ongoing conflicts with others can take their toll on our wellbeing, as can other social and environmental stressors such as financial difficulties, retirement, unemployment, childbirth, loneliness, or loss of someone or something important. In vulnerable people, these stressful life events may be enough to cause or worsen depression.
Personality styleis another important factor. When people are depressed, they usually have a very negative view of themselves and the world. They do not appreciate good things, and bad things seem overwhelming. Some people have a tendency to view themselves and the world this way even when they are not depressed. In other words, they may have a depressive personality style.
How can I deal with depression?
Psychoeducation is also important when learning to manage your depression.
Take a look below to find out more about each option:
ECT is an effective form of treatment for depression, especially if:
What is CBT?
Read Also: How To Control Bipolar Depression