Depression is a common psychological disorder that can greatly affect daily psychophysical functioning. Depression goes beyond the simple feeling of sadness or melancholy, and as much as those affected wish to get out of it, they often can't do it without help. Since symptoms involve the mental, emotional and physical spheres, this disorder can quickly escalate and become unmanageable. Fortunately, there are several ways to treat and prevent depression.
Steps
Part 1 of 3: Recognizing the Symptoms of Major Depressive Disorder
Step 1. Diagnose mental and emotional symptoms
Depression manifests itself on a physical, psychological and emotional level. Among the criteria used to diagnose symptoms of depression, mental health professionals include most of the following conditions found in different settings (home, school, work and social sphere) for a minimum period of 2 weeks:
- Feeling depressed for most of the day (feeling sad and down in the dumps)
- Feeling desperate and inept (whatever you do doesn't help you feel better)
- Loss of interest or pleasure in carrying out daily activities (what was once enjoyable is now no longer enjoyable);
- Poor concentration (at home, at work, or at school; simpler tasks are now more difficult to complete)
- Feeling guilty (like after committing something irreparable)
- Sense of worthlessness and worthlessness (whatever you do no longer matters);
- Thinking about death or taking your own life.
Step 2. Identify any suicidal thoughts
Though suicidal thoughts are not a symptomatic criteria in diagnosing depression, they can still be a symptom of the disorder. If you think about suicide, don't wait. Ask a friend, family member, or a professional for help.
- If the thought of taking your life comes up in a recurring way, call the emergency services.
- You could go to the emergency room at your local hospital. Psychotherapists will discuss with you to find a useful system to dissuade you and will advise you on some methods to use to manage and overcome suicidal thoughts.
- Talk to your psychologist.
- Call the Telefono Amico number 199 284 284, it is an active line from 10 to 24, 7 days a week. Volunteers are trained to listen to you, assist you and dissuade you from suicide attempts.
Step 3. Diagnose the physical symptoms
Depression causes a number of physiological and behavioral changes. For an accurate diagnosis of depression by professionals, the complex of the person's physical symptoms is taken into consideration. In addition to the emotional and psychological symptoms, the following behaviors found in a minimum period of 2 weeks are often recognized as a result of the disorder:
- Altered sleep cycle (sleeping too much or not getting enough)
- Changes in diet (overeating or losing appetite)
- Slowness of movement (the feeling that any movement requires excessive effort)
- Loss of energy, fatigue (lack of energy to carry out normal daily activities, not being able to get out of bed).
Step 4. Reflect on stressful situations that have occurred recently or have been going on for some time
Grueling events can trigger depressive disorder, but positive events can also contribute to depression, such as a move, starting a new job, getting married, or having a child. It takes time for the body and mind to get used to new experiences and it can sometimes happen that recent changes result in depressive episodes. A traumatic event (such as the loss of a child or a natural disaster) can cause depression. Long-term negative experiences can also lead to depression, such as physical, emotional, or sexual abuse in early childhood or adulthood.
- Depression can be caused by substance use, particularly alcoholism.
- Health problems, for example, being negatively diagnosed or having to live and manage the serious conditions of a disease can also cause depression.
- Simply having experienced a stressful or traumatic event does not necessarily lead to the development of depression. It can trigger a depressive episode, but you don't necessarily have clinical depression.
Step 5. Analyze your personal history
If you've already had difficulty with symptoms of depression, your risk of relapse may be high. About 50% of individuals who have experienced a depressive episode will experience this disorder again in the future. Review your previous experiences and note any prolonged periods in which symptoms of depression have occurred.
Step 6. Analyze your family history
Try to identify any episodes or symptoms of depression in your family unit (brothers, sisters, parents) and in your extended family (aunts, uncles, cousins, grandparents). See if any members of your family have committed suicide or had mental health problems. Depression tends to recur in several members of the same family and is linked to a strong genetic component. If you notice a strange recurrence of this disorder in your family, consider the possibility that you too are at risk.
It is important to understand that mental health problems are potentially present in every family. The fact that you have an aunt or parent struggling with the symptoms of a psychological problem does not necessarily imply that you will develop the same disorder
Part 2 of 3: Knowing the Different Forms of Depression
Step 1. Look for symptoms of Seasonal Affective Disorder (or SAD)
You may feel happy and carefree during the summer and then experience a melancholy time during the cold, dark winter days. Seasonal Affective Disorder can occur when the days get shorter and the range of sunlight decreases. Symptoms may vary but are generally similar to those of Major Depressive Disorder and differ by geographic area. Places that receive little sunlight at a certain time of year (such as Alaska) have a higher rate of Seasonal Affective Disorder in the population.
- If you are prone to this disorder, try to expose yourself to sunlight at all times possible. Get up early in the morning and go for a walk or spend more time outdoors during your lunch break.
- Seasonal Affective Disorder can be treated effectively with light therapy, yet about half of the individuals who suffer from this disorder do not improve with this type of therapy alone.
Step 2. Understand the nuances of adolescent depression
Teens experience depression differently than adults, in fact they can appear more irritable, grumpy and hostile. Any complaints about unexplained pain can also indicate the onset of adolescent depression.
- Sudden outbursts and increased sensitivity to criticism are symptoms of depression.
- Worsening school grades, estrangement from friends, and use of drugs and alcohol are also to be included among the signs of early depressive problems in adolescents.
Step 3. Identify the symptoms of postpartum depression
Giving birth to a baby is a magical moment in creating or expanding a family. For some women, however, the post-delivery stage is anything but joyful and pleasant. Hormonal and physical changes and having to take care of a newborn can be quite difficult situations to manage. 10-15% of women suffer from postpartum depression. For some women, this condition occurs within hours of giving birth, while for others it begins within the first few months with a gradual worsening of symptoms. In addition to the symptoms of depression described above, additional signs of postpartum depression include:
- Lack of interest in the newborn;
- Negative feelings towards the child;
- Fear of harming one's child;
- Disinterest in their own health conditions.
Step 4. Understanding Dysthymia, a mild form of Chronic Depression
This type of disorder is generally less severe than Major Depressive Disorder, yet it can persist for a long time. People with this chronic form of depression experience a depressed mood for a minimum of two years. In the meantime, major depressive episodes may occur, but the depressed mood persists throughout the two-year period.
Step 5. Recognize the Symptoms of Psychotic Depression
This form of depression begins when psychosis arises in addition to a situation of severe depression suffered by the individual. Psychosis can include perception dysfunctions that manifest through misconceptions (such as believing you are a president or a spy), delusions (detachment from commonly accepted reality, such as believing you are being persecuted), or hallucinations (hearing or seeing "realities" that are not perceived by other people).
Psychotic Depression can be dangerous and even lead to death due to the detachment experienced from reality. In such cases, seek help immediately by contacting a friend or calling the emergency services
Step 6. Recognize the symptoms of Bipolar Disorder
Bipolar Disorder is characterized by mood instability that occurs alternately with depressive phases and euphoric or manic phases. The mood, behavior and thinking of a person suffering from this disorder are subject to quite sudden changes. When the manic phase sets in, an individual may behave in unusual ways, may suddenly resign from work, make overstated purchases, or work non-stop on projects for several days without sleep. Depressive phases tend to be quite severe, for example, it takes a lot of effort to get out of bed, keep a job or perform regular daily activities. If you have symptoms attributable to Bipolar Disorder, seek professional help. Symptoms are very unlikely to subside without intervention. Some signs of the manic phase include:
- Feeling unusually optimistic
- Feeling extremely irritable
- Feeling very energetic despite the few hours of sleep
- Chaotic mental activity;
- Speak quickly;
- Lack of clarity, impulsiveness;
- Visions or hallucinations.
- For more information on Bipolar Disorder, see the article [Understanding If You Have Bipolar Disorder].
Part 3 of 3: Responding to Depression
Step 1. Contact a psychotherapist
If you are unsure of your emotional state and are having difficulty coping with a depressive episode, seek out a professional who can recommend treatment. A psychologist can help you both understand aspects of your depression and find ways to manage and prevent future depressive episodes. Psychotherapy is a very effective treatment for depression, as it helps to explore possible causes, overcome negative feelings, and start feeling and behaving normally again.
Cognitive-behavioral therapy (TCC) is extremely effective as a treatment for depression. It helps you to deal with negative thoughts and mental patterns and turn them into positive. You can learn to reinterpret the dynamics of your environment and your interactions in a more realistic and appropriate way
Step 2. Consider seeing a psychiatrist
For some people, psychotherapy combined with drug treatment can help treat symptoms of depression. Keep in mind that medications are not a cure-all and come with some risks. Consult your doctor or psychiatrist to learn more about antidepressant medications.
- Discuss possible side effects with your prescriber and consider the risks of such treatment.
- If drug therapy exacerbates your suicidal thoughts, speak to the prescriber immediately.
- If you start treating depression with medication, don't suddenly stop taking it at the first signs of improvement. Follow the directions recommended by the therapist.
Step 3. Avoid isolating yourself
It is important to feel loved and supported, even more so if you are struggling with depression. When you feel depressed, it can easily happen that you distance yourself from acquaintances and family members, but bear in mind that spending time with friends can greatly boost your spirits. During times of deep depression, make every effort to carve out time for your friends, even if physically and mentally you don't feel like it.
You can also join a support group. Visit the Idea Foundation website at https://www.fondazioneidea.org for useful information on depression and how to find a support group
Step 4. Exercise
The benefits of exercise in treating depression are well documented by a growing body of research. Some studies show that exercise can help relieve symptoms of depression and prevent future relapses. It can be difficult to find the motivation to go to the gym or go for a walk, especially when depression seems to drain all of your energy, but try to find the right motivation and exercise when you have the opportunity.
- Exercise can include very simple activities, such as walking for 20-40 minutes every day. If you have a dog, take it for a walk with you every day, interacting with your pet could greatly improve your mood.
- If you have a hard time finding motivation to be active, remember that once you get started, you won't regret putting in the effort. It is rare for someone leaving the gym to think "I just wasted my time, it was better not to go there".
- Train with a friend, he will encourage you to find the motivation you need. Feeling responsible towards another person can help you make it easier for you to go to the gym.
Step 5. Manage your stress
Keeping difficulties under control is one of the ways to overcome and prevent depression. Get in the habit of engaging in a daily activity that relaxes you (social media doesn't matter). Practice yoga, meditation, tai chi, or a muscle relaxation technique. You can also start writing a journal or put your creativity to work by trying your hand at drawing, painting or sewing.
