How to overcome depression

What is depression?

According to the World Health Organization, "Depression is a common mental disorder affecting more than 264 million people worldwide. It is characterized by persistent sadness and a lack of interest or pleasure in previously rewarding or enjoyable activities. It can also disturb sleep and appetite; tiredness and poor concentration are common. Depression is a leading cause of disability around the world and contributes greatly to the global burden of disease. The effects of depression can be long-lasting or recurrent and can dramatically affect a person's ability to function and live a rewarding life".

Sadness, feeling down, and having a loss of interest or pleasure in daily activities are familiar feelings for all of us. But if they persist and affect our lives substantially, the issue may be depression.

Symptoms of depression

It is important to note that depression can affect any person of any age. A major depressive episode is defined as experiencing five or more of the following symptoms everyday (or most days) for two weeks or more:

• Depressed or irritable mood.

• Suicidal thoughts, plans or behaviors including self-harm (i.e. intentionally cutting or burning yourself).

• Agitation or severe anxiety/ panic attacks.

• Changes in appetite (i.e. eating too much or too little).

• Sleep problems (i.e. sleeping too much or too little; sleeping mainly during the day).

• Change in interests (i.e. not being interested in what you used to enjoy) or low motivation.

• Significantly low energy and/or change in self care (i.e. not showering anymore).

• Excessive guilt or unrealistically low self image.

• Emotional well-being, such as feeling empty, sad, hopeless.

• Sexual interest, such as reduced sexual desire, lack of sexual performance.

• Cognitive abilities, such as inability to concentrate, difficulty completing tasks, delayed responses during conversations.

• Physical well-being, such as fatigue, pains, headache, digestive problems.

• In children it can include mood swings, anger, crying.

• Also certain behavior, such as getting into trouble at school or refusing to go to school avoiding friends or siblings, thoughts of death or suicide.

These symptoms of depression prove that depression isn't just all in your head but that it is a serious mental illness that needs treatment.

Causes of depression

There are several possible causes of depression. Common causes include:

• Early childhood trauma

Sexual, physical and emotional abuse can cause a low self image. These events affect the way your body reacts to fear and stressful situations.

Childhood neglect can also cause a low self image where a child lacked motivation, encouragement and a role model.

• Lack of self confidence

A lack of confidence in one's self can lead to a spiral of negative thoughts, "I'm not good enough, I'm a failure, I'm never going to accomplish anything". And negative thoughts causes a low self image.

• Stressful events, such as loss of a loves one, economic problems, or a divorce.

• Medical conditions

Certain conditions may put you at higher risk, such as chronic illness, insomnia, chronic pain, or attention-deficit hyperactivity disorder (ADHD).

• Drug Abuse

A history of drug or alcohol misuse can affect your risk.

• Family history

You're at a higher risk for developing depression if you have a family history of depression or another mood disorder.

Types of depression

Depression can be broken into categories depending on the severity of symptoms. Some people experience mild and temporary episodes, while others experience severe and ongoing depressive episodes.

There are two main types; major depressive disorder and persistent depressive disorder.

• Major depressive disorder

Major depressive disorder is the more severe form of depression. It's characterized by persistent feelings of sadness, hopelessness and worthlessness that don't go away on their own.

In order, to be diagnosed with clinical depression, you must experience 5 or more of the following symptoms over a 2 week period:

*feeling depressed most of the day

*loss of interest in most regular activities

*significant weight loss or gain

*sleeping a lot or not being able to sleep

*slowed thinking or movement

*fatigue or low energy most days

*feelings of worthlessness or guilt

*loss of concentration or indecisiveness

*recurring thoughts of death or suicide

• Persistent depressive disorder

Persistent depressive disorder (PDD) used to be called dysthymia. It's a milder but chronic form of depression.

In order for the diagnosis to be made, symptoms must last for at least 2 years. PDD can affect your life more than major depression because it lasts for a longer period.

It's common for people with PDD to:

*lose interest in normal daily activities

*feel hopeless

*lack of productivity

*have low self esteem

How to overcome depression

Depression is merely a state of mind which needs to be uplifted and can be overcome naturally, here are a few things that you can do:

• Practice Mindfulness

A depressed mind tends to mull over all that is wrong and worries unnecessarily about all the negative possibilities that may emerge in the future. This negative thought cycle reinforces misery and is not helpful in managing to overcome depression.

Mindfulness involves focusing on the present moment and is a skill that needs to be practiced. Focus on touch, taste, sight, sound and smell. Engaging the senses leaves less time for worry.

• Meditation

Stress and anxiety can prolong your depression symptoms. Finding relaxation techniques can help you lower stress and invite more joy and balance into your day.

Research suggests activities like meditation, yoga, deep breathing and even journaling may help you improve your senses of well-being and feel more connected to what's happening around you.

• Exercise

Regular exercise has benefits for helping to overcome depression. Exercise releases endorphins which improve mood. Besides lifting your mood, regular exercise offers other health benefits, such as lowering blood pressure, protecting against heart disease, cancer and boosting self esteem. Experts advise getting half an hour to an hour of moderate exercise, such as brisk walking at least three to four times per week.

• Stop negative thoughts

Depressed people tend to see the world in a negative way. When things go wrong they blame themselves and when they go right, they put it down to luck.

Depression reinforces self doubt and feelings of worthlessness. Monitor your inner negative talk and make allowances for this type of thinking by reminding yourself that your thinking is that of a depressed person, not a healthy functioning person. Don't take your thoughts seriously when you are feeling low. Acknowledge the thoughts but this doesn't mean you have to believe them. Keep perspective.

• Get enough sleep

Inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Studies have shown that even partial sleep deprivation has a significant effect on mood. Getting enough sleep will lead to improved mood and well-being.

• Connect with Friends

This can be one of the hardest things to do when feeling depressed but it is one of the most rewarding activities. Force yourself to go out. Isolating oneself from others may seem a good idea but put a limit on it and then get out again. This can have a huge positive effect on mood.

• Do things you enjoy

While you can't force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don't feel like it. You might be surprised at how much better you feel once you're out in the world. Even if your depression doesn't lift immediately, you'll gradually feel more upbeat and energetic as you make time for fun activities.

• Set attainable goals

A long to-do list may be draining and chances are you'd probably not achieve all the goals, this may worsen depression. Instead of compiling a long list of tasks, consider setting one or two smaller goals.

• Forgive others

When we hold a grudge, we are the ones that feel the anger. The person whom we are angry with is probably merrily going about their business completely oblivious to your feelings. Don't allow others to have this power over you. They may have caused you grief in the past, try not to allow that grief to continue it only affects you, not them. Find a way to forgive-they are not worthy of your time. Lighten the emotional load and you will improve your mood and help you to overcome depression.

• Volunteer

It's nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find ways both big and small to help others: volunteer, be a listening ear for a friend, do something nice for somebody.

• Question your negative thoughts

Once you identity the destructive thought patterns that contribute to

your depression, you can start to challenge them with questions such as:

"What's the evidence that this thought is true? Not true?"

"What would l tell a friend who had this thought?"

"Is there another way of looking at the situation or an alternate explanation?"

"How might l look at this situation if l didn't have depression?"

• Learn how to say no

Feeling overwhelming can worsen anxiety and depression symptoms. Setting boundaries in your professional and personal life can help you feel better.

• Reward your efforts

All goals are worthy of recognition and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.

You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression's negative weight.

The memory of a job well done may be especially powerful against negative talk and overgeneralization.

• Practice gratitude

Research shows gratitude can have lasting positive effects on your overall mental health.

• Practice positive affirmations

Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, and believe in them, you can start to make positive changes.

For example, you can use affirmations like:

I am blessed

I am worthy

I am successful

I am abundant

I am peaceful and calm

I believe in myself and my abilities

I achieve anything l set my mind to

• Dietary Supplements

(i) Include Omega 3 Fatty Acids in your diet. 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.

(ii) Deficiencies in B vitamins such as folio acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruits, leafy greens, beans, chicken and eggs.

Disclaimer: This article is for informative purposes only and should not be used in placement of prescribed medication!!!

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