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.
Do Things You Once Liked To Do Even If You Don’t Feel Like It
Depression is one of the hardest emotional states to endure because the symptoms themselves can destroy your will and energy to engage in activities you once loved. Giving in to this lethargic state can give your depression even more power, whereas staying active in your life, pursuing anything and everything you may find of interest will re-ignite your spark and keep you on your own side.
Dealing With Depression In The Workplace
If youre dealing with depression at work, try these tips. They are not intended as a cure, but could help provide ways to better cope if youre dealing with depression at work.
Self-care alone cannot cure depression. Small positive changes in your daily routine may help you feel better, but working with a behavioral professional is most important for long-term management of depression.
You May Like: Infrared Sauna For Anxiety And Depression
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.
Where Can I Find Clinical Trials For Depression
Clinical trials are research studies that look at new ways to prevent, detect, or treat diseases and conditions. Although individuals may benefit from being part of a clinical trial, participants should be aware that the primary purpose of a clinical trial is to gain new scientific knowledge so others may receive better help in the future.
Researchers at the National Institute of Mental Health and around the country conduct many studies with patients and healthy volunteers. Talk to your health care provider about clinical trials, their benefits and risks, and whether one is right for you. For more information, visit NIMH’s clinical trials information.
You May Like: What Is Causing My Depression And Anxiety
What Can I Do To Help Myself If I Feel Depressed
Depression is a serious but treatable illness. See your doctor and get help for recovery. It’s always a good idea to get a physical exam in order to rule out other possible causes of the symptoms. You should tell your doctor that you think it might be depression, so that he or she can ask you the right questions and come to the most accurate diagnosis. Therapy is also very important. Many studies have shown that the most effective way to fight depression includes a combination of medication, psychotherapy, and self-care.
Self-education is an important part of self-care. One of the features of depression is that it distorts thinking. Everyone who has depression should learn as much as they can about the disorder. This achieves three things:
- It will allow you to understand the disorder better.
- It will underline the fact that these are very real medical disorders and will help to fight prejudice and stigma.
- It will give you knowledge and tools that you can use to help yourself.
Here are some other ways that you can help to take care of yourself, prevent relapse and maintain wellness:
Volunteering Can Be A Great Way To Do Both
Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.
Bonus: People who volunteer experience physical benefits, too. This includes a
Read Also: Do Hormonal Iuds Cause Depression
When To Get Professional Help For Depression
If youve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesnt mean youre weak. Sometimes the negative thinking in depression can make you feel like youre a lost cause, but depression can be treated and you can feel better!
Dont forget about these self-help tips, though. Even if youre receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.
Keep Your Home A Little More Tidy
Outer order = inner calm. Likewise, outer chaos = inner chaos.
I know when youre feeling down, the last thing in the world you want to do is clean your house.
But taking a small amount of time each day to tidy up, or even just keeping up with the cleaning as you go can save you a lot of stress later.
So next time you feel tempted to leave your trash out or throw your dirty clothes on the floor, remind yourself that taking the extra 30 seconds to throw your trash away or put your laundry in the hamper is well worth it.
Cleaning/tidying is also helpful because it can help you feel like we accomplished something, and that can be very helpful for depression.
I truly hope this list helps you to feel inspired to fight depression back and take control of your mental health. While every situation is different, most of the time there are ways we can help ourselves just by simple lifestyle changes.
If youre going through depression, know that you are not alone. There are so many of us out there, trying to get through the fight, one day at a time.
Just know that you have the strength inside you to get through this, you are so much stronger than you think.
What tips & tricks have helped you with depression? Leave them in the comments below!
Recommended Reading: What To Do When Stressed Out And Depressed
What Kinds Of Foods Fight Depression
There are a number ofproperties in many foods that scientists believe are beneficial when it comes to mental health and depression.
Foods to look for are those packed with vitamins, minerals, antioxidants, and amino acids. Between them, these nutrients can help reduce inflammation, maintain a healthy gut microbiome, regulate brain chemicals, and support brain function.For example, studies have shown that the Mediterranean diet is associated with decreased symptoms and progression of depression. This diet consists of plenty of whole foods, including:
- fresh vegetables
- healthy fats, especially olive oil
On the flip side, studies have found that the Western diet is linked to a heightened risk of depression. It typically includes foods such as:
- takeout or fast food
- high-sugar desserts and other refined carbs
- processed foods
Here are a few nutrient-dense foods that could help relieve signs of depression, alongside other treatments for depression, such as therapy, medication, and other lifestyle changes.
What Is Samhsa’s National Helpline
SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.
Also visit the online treatment locator, or send your zip code via text message: 435748 to find help near you. Read more about the HELP4U text messaging service.
Also Check: Plants That Help With Anxiety And Depression
Know That Today Isnt Indicative Of Tomorrow
Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help to remember this.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you havent lost tomorrows opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be less difficult. Try to look forward to tomorrows fresh start.
How To Cope When Youre Alone
Loneliness and depression go hand in hand. Theres a vicious feedback loop between loneliness and depression, where depression may cause social withdrawal, leading to loneliness and a lack of social connections, which in turn may exacerbate depression, says Greenbaum.
But social connections are crucial for managing depression. Without the support of others, it can be much harder to cope with distress.
So if depression is causing you to withdraw, its important to realize that thats the illness talking. The very best thing you can do when youre going through a low period is be honest with your friends and family so that theyre aware you need extra support right now.
And theres nothing shameful about this! One day, they may need you to do the same for them.
If you dont have a lot of people to go to right now, consider checking out one of the following organizations:
- Letters Against Depression. This site will send you a handwritten letter for absolutely no charge.
- Online therapy. This guide gives the pros and cons of all the common online therapy platforms.
- teen line. This organization gives young people emotional support via a national hotline, community outreach program, and online support.
- The Trevor Project. This is a national organization that provides crisis prevention for LGBTQ youth.
- Crisis Text Line. Anyone in the U.S., Canada, the UK, or Ireland can connect with a crisis counselor 24/7 with a simple text.
Also Check: Can You Get Short Term Disability For Anxiety And Depression
Take A Hot Bath Or Shower
Theres something about sinking into a hot bath or shower that can make it feel like your troubles are literally being washed away.
In fact, theres some research that suggests baths as self-care may have real therapeutic effects. One study found that bathing in hot water 2 times a week for 4 weeks decreased depression symptoms in people with moderate depression.
There are some long-term things you can do to try to alleviate depression, too. This isnt an exhaustive list, just an idea of the kinds of things that help some people.
Relieve Stress With Graceful Tai Chi Moves
Like yoga, tai chi is another Eastern tradition that might help ease life with depression. Specifically, this slow, gentle practice may help reduce stress and relieve symptoms of depression, according to a review article published in April 2019 in Frontiers in Psychiatry.
Practicing tai chi in a group setting may also play a role in depression relief. A group class can reinforce a sense of autonomy and connectedness with others. You can also develop a social support network in an exercise class that you might not form when exercising alone, says Hafeez.
Also Check: What Kind Of Depression Do I Have Test
Healing From Depression The 6 Proven Non
Depression steals people. So far, despite the colossal investment of resources, there is still no reliably effective treatment. What we know for sure is that antidepressants just arent working. According to Dr Stephen Ilardi, respected psychologist, university professor and author of The Depression Cure: The 6-Step Program to Beat Depression Without Drugs, antidepressants only have about a 50% success rate. Out of the people who do find relief, half of them will relapse, taking the actual recovery rate to 25%. Then there are the side effects, such as emotional blunting, weight gain and sexual dysfunction.
When antidepressants fail to deliver, the hopelessness that lies at the heart of depression becomes even more brutal. If we could immunise ourselves and the people we love against depression, wed be lining up. There is no immunisation, but a growing body of research is finding that there are ways to protect ourselves from depression and alleviate any existing symptoms, particularly for mild to moderate depression.
Its about certain lifestyle factors six of them and the difference they can make to each of us, depressed or otherwise, is phenomenal. The claims may sound extravagant, but science is proving them over and over. The evidence is too compelling for us not to take notice.
How Can I Help Someone With Depression
Depression is a serious but treatable disorder that affects millions of people, from young to old and from all walks of life. It gets in the way of everyday life, causing tremendous pain, hurting not just those suffering from it but also impacting everyone around them.
If someone you love is depressed, you may be experiencing any number of difficult emotions, including helplessness, frustration, anger, fear, guilt, and sadness. These feelings are all normal. Its not easy dealing with a friend or family members depression. And if you neglect your own health, it can become overwhelming.
That said, your companionship and support can be crucial to your loved ones recovery. You can help them to cope with depression symptoms, overcome negative thoughts, and regain their energy, optimism, and enjoyment of life. Start by learning all you can about depression and how to best talk about it with your friend or family member. But as you reach out, dont forget to look after your own emotional healthyoull need it to provide the full support your loved one needs.
Understanding depression in a friend or family member
Depression is a serious condition. Dont underestimate the seriousness of depression. Depression drains a persons energy, optimism, and motivation. Your depressed loved one cant just snap out of it by sheer force of will.
Also Check: Going To Therapy For Depression
Depression And Drugs And Alcohol
“Drowning your sorrows” is actually a bad idea when it comes to depression. Alcohol is categorised as a “strong depressant” which can make depression worse, and drinking or taking drugs to cope can lead to a downward spiral by having a negative affect on other parts of your life.
There’s evidence that cannabis can cause depression, particularly in teenagers, even if it helps you relax.
How To Deal With Depression At Work
Your job is a big part of your life. Dealing with depression alone is hard enough. Add to it the demands of work and it can compound depression. How do you know if you are working while depressed and how do you deal with it?
Depression is a complex disease that can be driven by a combination of things, including medical, emotional, and genetic factors, as well as environmental, situational, and even seasonal issues. The workplace may be just one of these factors. If you already battle with depression, then its possible youre also dealing with depression at work.
Recommended Reading: How To Get Self Confidence Back After Depression
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.
Combine Yoga With Other Treatments To Feel Even Better
Practicing yoga is another activity that can ease symptoms of depression, especially when combined with usual treatment, such as cognitive behavioral therapy, according to a study published in May 2019 in American Family Physician.
Eastern traditions such as yoga have a wonderful antidepressant effect in that they improve flexibility involve mindfulness, which breaks up repetitive negative thoughts increase strength make you aware of your breathing improve balance and contain a meditative component, says Norman E. Rosenthal, MD, a clinical professor of psychiatry at the Georgetown University School of Medicine in Washington, DC.
Dr. Rosenthal suggests starting with a yoga class in your area so you can be sure that youre doing the movements and poses properly. Group yoga offers social benefits, too, Hafeez adds.
Not enough evidence is available to know which type of yoga is best for treating your depression or how long you need to be doing yoga to see benefits. But a study published in 2018 in theInternational Journal of Preventive Medicine found that women who practiced hatha yoga, which combines yoga poses with breathing techniques, three times a week for four weeks reported lower levels of depression, anxiety, and stress, compared with those levels at the start of the study.
Don’t Miss: How Bad Is Major Depressive Disorder