Depression
Awareness about depression is increasing in recent time. The prevalence of depression is about 4-5% in general population. The cause of depression ranges from temperamental factors to environmental factors to genetic factors.
Common presenting symptoms of depression are:
– Low mood or sadness of mood most time of the day and most days of the week.
The person may himself say that he is feeling sad or it may be evident from his facial expressions that his mood is low.
– Decreased interest in previously pleasurable activities.
The person may not feel like watching T.V. or reading books or newspaper or going out with friends which he previously used to enjoy.
– Loss of energy.
The person may feel like being on bed most times of the day. He may feel lethargic and avoid doing any physical work.
– Decreased concentration.
The person may feel mentally fatigued and not be able to concentrate in his routine work or studies.
– Sleep disturbance.
– Decreased appetite.
The person may not feel like eating food. However, some patients may eat more while in depressive phase.
– Feeling of guilt and unworthiness.
The person may feel that he is responsible for any mishappening or unhappy things happening to anyone around him. He may feel hopeless for the future, may feel helpless and worthless.
– Irritability.
The person may get angry and irritable easily on small things.
– Suicidal thoughts and gestures.
The person may feel like committing suicide and may attempt to do so. The self harm attempt is not merely to scare others but to actually end one’s life.
• ICD 11 criteria for depression
TREATMENT:
There is a clear indication of treating severe depression with medications. A lot of studies around the world have indicated that moderate to severe depression should be treated pharmacologically (using medications) along with non-pharmacological treatment options.
Few of the things a person can do to combat depression are:
Get More Sleep: Prioritize good sleep hygiene. Maintain consistent bedtimes and wake-up times, create a relaxing bedtime routine, and ensure your bedroom is conducive to sound sleep. Exposure to natural light during the day can also positively impact sleep cycles. Click here to know about sleep hygiene practices.
Cut Back on Caffeine: Reduce consumption of coffee, tea, soda, and chocolate, as they contain caffeine, which can affect mood and sleep patterns.
Get More Vitamin D: Some evidence suggests that vitamin D deficiency may play a role in depression. Spend time outdoors to get natural sunlight or consider vitamin D supplements.
Tap Into Your Spirituality: Engage in practices that align with your spiritual beliefs, such as meditation, prayer, or mindfulness. These can provide emotional support and reduce stress.
Get More Exercise: Regular physical activity has a positive impact on mood. Aim for at least 30 minutes of moderate exercise most days of the week.
Avoid Alcohol: Limit alcohol consumption, as it can worsen depressive symptoms.
Eat ‘Good Mood’ Food: Consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Omega-3 fatty acids found in fish may also be beneficial.
Change Your Thoughts: Practice cognitive-behavioral techniques to challenge negative thought patterns. Replace self-critical thoughts with more positive and realistic ones.
Get a Handle on Stress: Manage stress through relaxation techniques, deep breathing, and mindfulness. Consider stress-reducing activities like yoga or tai chi.
Add Greenery to Your Home or Office: Indoor plants can improve mood and reduce stress. Surround yourself with greenery.
Tend to Your Social Life: Stay connected with friends and family. Social support is essential for emotional well-being.
Try New Things: Engage in hobbies, explore creative outlets, or learn new skills. Novel experiences can boost mood.
Have a Daily Routine: Establish a structured daily routine. Consistency helps stabilize mood.
Listen to Upbeat Music: Music has a powerful impact on emotions. Create playlists with uplifting tunes.