Depression

Mood Disorders

This is the most common type of mood disorder. It’s diagnosed when a depressed mood or loss of interest in almost all activities lasts more than 2 weeks. Since clinical depression affects the overall behavior. Symptoms may include:

Feelings

• Sad and/or anxious
• Helpless and/or hopeless
• Mood swings and/or irritability
• Guilt
• Worthlessness

Thinking

• Self-criticism and/or pessimism
• Poor memory and concentration
• Difficulty in taking decisions
• Suicidal thoughts

Behavior

• Crying spells
• Withdrawal
• Loss of motivation
• Lack of attention to physical appearance
• Sleeping too much or too little
• Overeating or loss of appetite
• Lack of energy or chronic tiredness
• Loss of sexual desire

Coming out of depression

Depression drains away energy, hope, and drive. It makes things difficult for a person. One does not know how to feel better. It is difficult to beat it through sheer willpower, but one needs to have some control—even if depression is severe and stubbornly persistent. Feeling better takes time. One needs to make positive choices for oneself each day.

There are many types of treatment for depression and some of the most frequently used include:

• Antidepressant tablets
• Talking treatments, such as counselling and various types of psychotherapy
• Mood stabilising medications
• Support with day-to-day matters while ill or recovering.
• Mindfulness Therapy: Mindfulness is a form of self-awareness training taken from Buddhist mindfulness meditation. It has been adapted for use in treatment of depression, especially preventing relapse and for assisting with mood regulation.
• Yoga

Tips

It’s the Catch-22 of depression recovery. The things that help the most are the things that are most difficult to do. But always remember that there’s a difference between difficult and impossible. A person has to start from few small goals and slowly build from there.

Cultivate supportive relationship

• Talk to one person about your feelings
• Help someone else by volunteering
• Have lunch or coffee with a friend
• Ask a loved one to check in with you regularly
• Accompany someone to the movies or a small get-together
• Call or email an old friend.
• Go for a walk with a buddy
• Meet new people by taking a class or joining a club
• Confide in a counselor or therapist

Challenge negative thoughts

• Think outside yourself
• Give yourself a chance to be less perfect
• Be with positive people
• Write down what you are worried about and then go through each point and think of the possible positive and negative outcomes
• Think about how realistic your negative thoughts are
• Avoid talking about negative thoughts and feelings
• Keep busy and focused on tasks
• Think about your skills, talents and achievements
• Avoid making major decisions about your life at this time
• Have a role model

Develop a wellness regimen

• Spend some time in nature
• List what you like about yourself
• Read a good book
• Watch a funny movie or TV show
• Take a long, hot bath
• Take care of a few small tasks
• Play with a pet
• Listen to music
• Do something spontaneous
• Avoid sleeping during the day or taking a nap before bedtime
• Help others
• Have no more than four cups of tea and coffee a day, and don’t have either after 4pm.
• Be active