What You Can Say
For a long time, no one really talked about depression at all. Now were working hard to change that and we need to learn how to talk about depression in the right way. You cant help someone with depression in any meaningful way without talking to them about it. Thats why its so important to have the courage to speak up and find your words.
Tip : Eat A Healthy Diet To Improve How You Feel
What you eat has a direct impact on the way you feel.
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.
Reduce your intake of foods that can adversely affect your mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones.
Eat more Omega-3 fatty acids to give your mood a boost.The best sources are fatty fish , seaweed, flaxseed, and walnuts.
Try foods rich in mood-enhancing nutrients, such as bananas and spinach .
Avoid deficiencies in B vitamins which can trigger depression. Eat more citrus fruit, leafy greens, beans, chicken, and eggs.
What To Do When You Are Depressed
There are millions of people who struggle with depression each year. Imagine how much lives could be saved if depressed individuals knew what to do and how to work through their depression. This type of mental health issue is very serious, but that doesn’t mean it can’t be overcome. One of the best ways to beat depression is to know how to handle it. In order to make that happen, you have to know what to do when you are depressed.
Setting plans may sound basic and redundant, but planning is an excellent way of giving yourself something to look forward to. One of the best ways to set plans is either using a virtual calendar on your phone or a physical calendar. Taking notes of what needs to be done when is always helpful and it can also prevent you from feeling overwhelmed or unsure of what to tackle next. Following through with plans has a way of keeping people focused and busy having something to do can furthermore take your mind off depression or additional triggers.
Interact with Other People
Soak up Some Sunlight and Fresh Air
Take it One Day at a Time
Embrace Positive Thoughts
Seek Professional Help
At the end of the day, the choice is yours. However, if and when you are ready to seek therapy from BetterHelp, we will be here to support and guide you.
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A Different Sort Of Tree House
Starting from scratch might mean just taking a walk in the woods. A tree stump might just be laying around begging for a second life as a mouse dollhouse. This house by Maddie Brindley can be found complete with instructions at Mads Mouse House on WordPress with more information about the craftsman.
Common Signs And Symptoms Of Depression
Depressive symptoms can range from mild to severe and include:
- Loss of interest or pleasure in actives you used to enjoy
- Feelings of hopelessness, worthlessness, and pessimism
- Difficulty concentrating, remembering, or making decisions
- Increase in aches and pains, headaches, digestive problems
- Lack of self-care
- Withdraw from social activities
- Thoughts of death or suicide, or suicide attempts
What Are The Symptoms Of Depression And How Is It Diagnosed
The NHS recommends that you should see your GP if you experience symptoms of depression for most of the day, every day, for more than 2 weeks.
Doctors make decisions about diagnosis based on manuals. The manual used by NHS doctors is the International Classification of Diseases .
When you see a doctor they will look for the symptoms that are set out in the ICD-10 guidance. You do not have to have all of these to be diagnosed with depression. You might have just experience some of them.
Some symptoms of depression are:
- low mood, feeling sad, irritable or angry,
- having less energy to do certain things,
- losing interest or enjoyment in activities you used to enjoy,
- reduced concentration,
You may also find that with low mood you:
- feel less pleasure from things,
- feel more agitated,
- find your thoughts and movements slow down, and
- have thoughts of self-harm or suicide.
Your doctor should also ask about any possible causes of depression. For example, they may want to find out if youve experienced anything traumatic recently which could be making you feel this way.
There are no physical tests for depression. But the doctors may do some tests to check if you have any physical problems. For example, an underactive thyroid can cause depression.
On the NHS website, they have a self-assessment test which can help you to assess whether you are living with depression: www.nhs.uk/mental-health/conditions/clinical-depression/overview/
Causes Of Insomnia: Figuring Out Why You Cant Sleep
In order to properly treat and cure your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly.
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They Tend To Search For Purpose
We all need a purpose in this life. We want to be sure that we are in some form doing meaningful things. People suffering from hidden depression are not exempt from this. They too want to know the reason for their existence. They are much more susceptible to feeling things like inadequacy and anxiety which leaves them searching for something they can never seem to achieve in their own minds.
You Dont Walk This Path Alone Im Here If You Need Me
When a person is depressed, one of the feelings many people experience is an overwhelming sense of loneliness that no one can understand what theyre going through. They are all alone.
A reminder from a friend or loved one that, indeed, theyre not alone and they are loved can be invaluable. It also reminds them of the reality that people in their life do love them and are there for them if they need them.
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Mild And Moderate Depression
These are the most common types. More than simply feeling blue, the symptoms of mild depression can interfere with your daily life, robbing you of joy and motivation. Those symptoms become amplified in moderate depression and can lead to a decline in confidence and self-esteem.
Recurrent, mild depression
Dysthymia is a type of chronic low-grade depression. More days than not, you feel mildly or moderately depressed, although you may have brief periods of normal mood.
- The symptoms of dysthymia are not as strong as the symptoms of major depression, but they last a long time .
- Some people also experience major depressive episodes on top of dysthymia, a condition known as double depression.
- If you suffer from dysthymia, you may feel like youve always been depressed. Or you may think that your continuous low mood is just the way you are.
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.
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They May Or May Not Take Meds
People diagnosed with clinical depression dont necessarily take medication for their symptoms. And if they do, that doesnt mean theyll magically get happy after popping a couple pills. And it certainly doesnt mean theyre just faking to get access to drugs. In fact, because of the stigma attached to taking drugs to offset depression, many people who suffer from the disease choose not to take medication. Unfortunately, this can be detrimental to their health, as some people truly do need medication to help them, but will refuse them based on how society views pill popping.
What Are The Treatments For Depression
Many helpful treatments for depression are available. Treatment for depression can help reduce symptoms and shorten how long the depression lasts. Treatment can include getting therapy and/or taking medications. Your doctor or a qualified mental health professional can help you determine what treatment is best for you.
- Therapy. Many people benefit from psychotherapyalso called therapy or counseling.7,8 Most therapy lasts for a short time and focuses on thoughts feelings and issues that are happening in your life now. In some cases understanding your past can help but finding ways to address what is happening in your life now can help you cope and prepare you for challenges in the future.With therapy, youll work with your therapist to learn skills to help you cope with life, change behaviors that are causing problems and find solutions. Do not feel shy or embarrassed about talking openly and honestly about your feelings and concerns. This is an important part of getting better.Some common goals of therapy include:
- Getting healthier
- Making sense of past painful events
- Identifying things that worsen your depression
- Having better relationships with family and friends
- Understanding why something bothers you and creating a plan to deal with it
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I’m Depressed I’m Overwhelmed Where Do I Startby Monica A Frank Phd
“So, where do you start? Anywhere. Just make it simple. And begin.”
Although cognitive-behavioral therapy is the most effective treatment for depression, it can add to the already present feeling of being overwhelmed because it involves effort. Many people with depression think “What do you not get about ‘I can’t do anything!’?” when the therapist presents them with CBT treatment methods for depression.
A common symptom of clinical depression is fatigue with the associated feature of lack of interest in normal activities. The individual with depression can feel overwhelmed with the simplest of tasks. Eating, brushing teeth, or showering can present major daily hurdles. The idea of the effort required by CBT can be daunting.
Which is why it is best to have a CBT specialist develop a plan. The therapist can assist by creating manageable steps and by using sessions for training exercises on using the methods of CBT. A CBT specialist provides specific tools and techniques to change thinking and behavior.
Negative Unrealistic Ways Of Thinking That Fuel Depression
All-or-nothing thinking. Looking at things in black-or-white categories, with no middle ground
Overgeneralization. Generalizing from a single negative experience, expecting it to hold true forever
The mental filter. Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.
Diminishing the positive. Coming up with reasons why positive events dont count
Jumping to conclusions. Making negative interpretations without actual evidence. You act like a mind reader or a fortune teller
Emotional reasoning. Believing that the way you feel reflects reality
Shoulds and should-nots. Holding yourself to a strict list of what you should and shouldnt do, and beating yourself up if you dont live up to your rules.
Labeling. Classifying yourself based on mistakes and perceived shortcomings
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Getting Out Of A Funk: How To Help Yourself Through Depression
Everyone has off days where they feel tired, irritable, and sad. Its normal to feel sadness as a response to challenging life events, loss, or changes, but sometimes these feelings can stick around for a while if left unaddressed and make it difficult for you to get through each day.
Heres how you can tell when youre in a funk or maybe even experiencing a mild depression as well as what you can do to help yourself feel better.
People With Depression Arent Weak
Since the term being depressed is so overused in society, many people operate under the misconception that actually being depressed is a sign of weakness. People think I was sad last week, too. But I got over it pretty quickly, so they assume that other people who suffer from depression are milking it in some way. Theres a saying about those who suffer from depression that says they have simply been strong for far too long. In other words, theyve lived with this crippling disease for an incredibly long time, and only recently hit the breaking point at which they needed to find help. People who suffer from depression arent weak. In fact, theyre some of the strongest members of our society.
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Is It Depression Or Bipolar Disorder
Bipolar disorder, also known as manic depression, involves serious shifts in moods, energy, thinking, and behavior. Because it looks so similar to depression when in the low phase, it is often overlooked and misdiagnosed. This can be a serious problem as taking antidepressants for bipolar disorder can actually make the condition worse.
If youve ever gone through phases where you experienced excessive feelings of euphoria, a decreased need for sleep, racing thoughts, and impulsive behavior, consider getting evaluated for bipolar disorder.
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Tip : Seek Social Support
Work commitments can often make it difficult for men to find time to maintain friendships, but the first step to tackling male depression is to find people you can really connect with, face-to-face. That doesnt mean simply trading jokes with a coworker or chatting about sports with the guy sitting next to you in a bar. It means finding someone you feel comfortable sharing your feelings with, someone wholl listen to you without judging you, or telling you how you should think or feel.
You may think that discussing your feelings isnt very macho, but whether youre aware of it or not, youre already communicating your feelings to those around you youre just not using words. If youre short-tempered, drinking more than usual, or punching holes in the wall, those closest to you will know somethings wrong. Choosing to talk about what youre going through, instead, can actually help you feel better.
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Can You Prevent Depression From Happening
While theres no surefire way to prevent depression, one of the greatest protective factors for depression is social connection and social support, says Jessica Stern, Ph.D., clinical assistant professor in the Department of Psychiatry at NYU Langone Health. Maintaining healthy friendships and relationships, she says, can potentially significantly decrease the likelihood or severity of depression. Whats more, the chance that an individual will receive care for symptoms of depression is often based on their social situation, Dr. Murrough says. Friends or family notice that someones not themselves, having trouble getting out of bed, and missing activities and appointments, and will help them seek care. Someone whos relatively isolated may be at risk for not getting treatment, and in turn, fall into deeper depression. The key? Nurture your relationships and encourage each other to talk openly about your feelings, without judgment. The more we can de-stigmatize emotions, the more we can help prevent or slow down the progression of negative emotions to depressive symptoms, says Dr. Stern.
What Illnesses Happen With Depression
Itâs common for people to have other medical or mental health problems along with depression, such as anxiety, obsessive compulsive disorder, panic disorder, phobias, substance use disorders, and eating disorders. If you or a loved one has symptoms of depression or another mental illness, talk to your doctor. Treatments can help.
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Signs That Someone May Be Depressed
Depression has lots of possible symptoms.
You may notice that someone:
- has lost interest in doing things they normally enjoy
- seems to be feeling down or hopeless
- has slower speech and movements or is more fidgety and restless than usual
- feels tired or does not have much energy
- is overeating or has lost their appetite
- is sleeping more than usual or is not able to sleep
- has trouble concentrating on everyday things, such as watching TV or reading the paper