Depression is an incredibly common mental illness, yet many who suffer from it never seek treatment. Estimates indicate that there are roughly 121 million people worldwide exhibiting symptoms of depression, with that number growing each year. However, in the United States, where nearly 1 in 10 adults exhibit symptoms of depression, only an estimated 20 percent of those suffering seek any form of treatment. Luckily, depression has been gaining awareness in recent decades. This means research is flourishing and new insights into humans’ inner workings are coming to light every day. For those experiencing depression, this means more treatment options and easier access to those options.
Depressive Symptoms & Related Feelings/Behaviors
One of most common reasons people do not seek treatment for depression is that they fail to realize the symptoms they are experiencing are not normal. Many do not realize that their constant feelings of sadness, anxiety, guilt, low self-esteem, fatigue, insomnia, and more may indicate that they are suffering from depression. These symptoms are instead attributed to stress, a poor life situation, or some other unavoidable circumstance. Some may even assume these feelings are simply part of their nature. Luckily, if you are reading this, it’s likely you have realized that you are not feeling your best but you are ready to take the steps to fix that.
Some common symptoms of depression include, but are not limited to:
- feelings of sadness, emptiness, or unhappiness,
- feelings of anger or irritability,
- feelings of worthlessness, guilt, or low self-esteem,
- feelings of anxiety, agitation, or restlessness,
- little interest or pleasure in once enjoyable activities,
- loss of interest or pleasure in sex,
- irregular sleep patterns, such as insomnia or consistently oversleeping,
- fatigue or feeling like small tasks take great effort,
- changes in appetite, weight loss, or weight gain,
- clouded thoughts, trouble concentrating or remembering,
- unexplained physical symptoms or pains,
- frequent thoughts of death or suicide, or suicide attempts.
Types of Depression
Depression is a broad label that encompasses a number of different subtypes, determined by which symptoms are expressed and those symptoms’ severity and frequency. For instance, there is major depression, in which symptoms often last for a few weeks to a few months and are extremely severe. There is also dysthymia, or persistent depressive disorder (or PDD), in which symptoms often stick around for years on end. Some other forms include atypical depression, bipolar disorder, seasonal affective disorder, postpartum depression, premenstrual dysphoric disorder, and psychotic depression. A mental health professional can help you determine where you fall among these types and others. Fortunately, regardless of what type of depression you may be experiencing, you absolutely can be treated.
If you think you may be experiencing symptoms of depression, the time to take back your life is now. The following steps will benefit nearly anyone experiencing symptoms. However, because everyone is different and everyone’s experiences with depression is different, you will likely need to experiment to determine which steps benefit you the most and how you can tweak those steps to best benefit you.
All steps will take time for full effect. Stick with them as consistently as possible to give each one a fair chance. The first few steps you can start today and feel the effects of quickly. The latter steps may take more time to set up and feel the effects of but are equally crucial.
The first thing you want to do is to speak with anyone with whom you feel comfortable doing so. For instance, a friend, family member, therapist, doctor, teacher, supervisor, or community leader would all be a good place to start. Speak as openly and honestly as possible about any and all symptoms. The goal here is to build a support network with which you can communicate and rely on in times of crisis. For many, this step can be the most intimidating but it is incredibly beneficial once completed. You should also come back to this step regularly throughout recovery to expand and strengthen your support network.
Positive Lifestyle Changes
Next, you want to take a look at your diet, exercise, and sleep habits and find ways to improve each. Depression leads many to overeat, undereat, or eat unhealthy foods. Make small changes to start and work toward an eventual goal of eating a healthy range of calories and mix of protein, carbohydrates, vitamins, and other nutrients throughout the day. This will help your body to maintain stable blood sugar levels, in turn helping you to maintain more stable moods. You will also be giving your brain and body the nutrients they need to function properly, in turn giving yourself the strength to combat the mental and physical symptoms of depression.
Cutting down on caffeine, alcohol, and other mood altering substances, while difficult, will also help you maintain more stable moods long-term.
Depression sucks the motivation and energy out of nearly everyone who suffers from it. Ironically, one of the best ways to combat that lack of energy is to exercise. While exercising to build motivation and energy may sound counterintuitive, as well as extremely difficult, exercise is a natural mood, energy, and self-esteem booster, making it well worth the effort in the end. Studies have even shown exercise to be as, or possibly more, effective in treating depression as many antidepressant medications. Once again, start off small. If you are not exercising regularly, begin by taking walks through your neighborhood or local park. Work toward eventually creating a regular routine of exercise that you enjoy and gets you moving for a few hours each week.
Though often less discussed, managing rest is equally as important as managing diet and exercise. Take steps to regulate your sleep schedule. Both sleeping too little or too much can leave you feeling groggy and unable to work against the tide of depression. Setting a strict sleep schedule, reducing electronic use in the evening, designating your bedroom as a sleep-only space, and reducing caffeine intake in the afternoon and evening can all help you experience more restful and regular sleep.
Triggers and Influences
Next up, you want to begin monitoring your moods and discovering what causes a change in severity or frequency of symptoms. Diet, exercise, sleep, social interactions, medical issues, therapy, medications and supplements, stress, change in routine, and weight change are just a few of the infinite possible triggers. Maintaining a journal of daily or weekly summaries; diet, exercise, and sleep patterns; medications and supplements; and any stand out events is a good place to start. From there you can tweak what you track and how often you do so to find what works best for you. The goal here is simply to become more aware of your symptoms and what affects them. Once that is underway, you can begin to increase and decrease the triggers that help or hurt.
Mental and Physical Health Professionals
If you’ve already tried some or all of steps but your symptoms are lingering, or if you just simply cannot imagine finding the motivation to take any of these steps, it is time to speak to a professional healthcare provider. First off, speak with a doctor, such as your primary care physician, about your symptoms as well as the diet, exercise, and sleep changes you are looking to make. They can provide you with resources more specifically tailored to your individual needs, ensure the changes you’re making are beneficial, and give you an extra boost of support to make those changes. Next, speak with a social worker, therapist, psychologist, psychiatrist, or other mental health professional. They can help you understand the thoughts and feelings that come with depression and how to best manage those thoughts, feelings, and other symptoms. Consistent therapy will provide support, motivation, and tools allowing you to continue moving forward toward recovery.
Medication and Supplements
Another benefit to speaking with is physician or psychiatrist is the option to explore is medications or supplements. Both can give you the mental boost to begin the lifestyle changes necessary to ward off depression long-term. There are many different types of antidepressant medications, allowing you and your doctor to find one that works well for your specific symptoms. It is rare that the first medication you are prescribed will be your ideal fit so don’t be afraid to change your dose, brand, or class as needed. Keep in mind that antidepressants alone are rarely a complete solution. The best results usually stem from a combination of medication, therapy, and positive lifestyle changes.
An alternative option to medication is dietary supplements. St. John’s Wort and 5-Hydroxytryptophan (or 5-HTP) are two of the most common supplements used in treating depression. Though scientific studies have shown mixed results, many claim supplements are extremely effective in reducing their symptoms of depression. While many supplements are available over-the-counter, always consult with your doctor before starting or ending any supplement and never mix supplements and medications without an express recommendation from your doctor.
Personally speaking, prescription antidepressants (sertraline) never worked for me. They gave me unpleasant side-effects like drowsiness, slow reaction time and headaches during physical activities. What really changed my life for the better was L-Dopa and 5-HTP herbal supplements. These natural alternatives raise Dopamine and Serotonin levels faster than antidepressants with much less side effects. They cost less than prescription as well (think doctor’s appointment fees).
When I had depression (I’ve finally climbed out), I used to take the Mucuna L-Dopa (dopamine) in the morning for energy boost, motivation and concentration and take the 5-HTP (serotonin) an hour before bed time for a deeper rest. I’ve tried different brands as they are not created equal. Some were inferior to others. The most effective brands for me were Mucuna Pruriens L Dopa 20% – Keter Wellness and NatureWise 5-HTP Plus+ with Advanced Time Release. I feel like these guys use higher quality ingredients than their competitors.
For example, NOW brand L-Dopa and 5-HTP were least beneficial for me. When I took these supplements, it didn’t feel as clean and I was slightly uncomfortable in the mind. When I was on NOW 5-HTP at night, I would get cold sweats all night and more thirsty during sleep. NatureWise felt more clean didn’t give me these issues possibly because of its Time Release effect.
L-Dopa raised Dopamine in my brain which motivated me to exercise more often. (Dopamine motivates you to do things). I took it for a month and now I don’t have to take it anymore because exercise has become a habit for me. (exercise naturally raises Dopamine and Serotonin levels in your brain). I still take 5-HTP at night to get a nice sleep (I actually enjoy vivid dreams) and to curb my anxiety and tendency to worry excessively. These days I am more relaxed, optimistic and joyful.
I also started reading books. I enjoy reading self-help books. It broadens my horizon and helps me make more wise decisions. I am more optimistic toward life and humanity. I used to hate reading but now I love learning new insights. I feel like I get a Dopamine rush in my brain when I learn something useful while reading.
Depression Can Be Managed
Depression is an illness that requires attention and treatment regardless of severity. The illness can seriously impact the life of those suffering from it as well as the lives of those who love them. Luckily, with a little time and effort depression can be treated, no matter how severe. Take the steps you deserve and work toward a healthier, happier you. Reach out to those you trust and build a reliable network of support. Work toward a healthy diet, exercise routine, and sleep schedule. Monitor your symptoms and possible triggers to understand how your daily life affects your depression. Speak with a doctor about the methods to make those lifestyle changes, as well as antidepressant medications or supplements if desired. Find a mental health professional who can help you understand depression, its symptoms, and how you can manage them. Follow these steps and over time you will gain control of your depression and get back to the life you deserve.
Sometimes a picture is worth more than any words could express.
After being diagnosed with depression at age 16, photographer Christian Hopkins decided to process his experience from behind a lens. The result is a stunning photo series that captures the misunderstood nuances of mental illness. The images sum up what depression, which affects 350 million people worldwide, feels like in the daily experience of the artist.
Hopkins, now 22, says photographing how he’s feeling is a cathartic way to manage his depressive thoughts.
“I have been using photography as a means of therapy to help deal with a lot of the emotions that I had trouble understanding at the time,” he told The Huffington Post. “Whenever I felt controlled by a particular emotion, I wouldn’t be able to think or concentrate properly until I took that emotion out of my head and trapped it in a photograph.”
After shooting the photos, Hopkins discovered the images served as more than just an emotional outlet. They also doubled as an educational resource for those who may not understand what people with depression so often encounter.
“I hope they elucidate the more amorphous symptoms of depression, and by doing so, help people understand what others — possibly even people they know — are going through,” he said.
The photo series isn’t the first of its kind, but it’s a welcome contribution to a much-needed conversation about mental illness. Many who experience mental health disorders often feel stigmatized, which research shows prevents them from seeking the treatment they may need. Hopkins hopes turning the illness into something tangible that others can see is a good start in helping to reduce those judgments.
Hopkins wants the photos to convey a sense of a community to anyone else who may be dealing with a mental health disorder. They’re not alone in their experience. And for those who may not know what depression feels like? Be kind anyway, he says.
“A lot of people don’t quite understand how little control people can have of their own thoughts and emotions when they suffer from a mental illness,” he said. “When dealing with someone with depression and anxiety it can require a considerable amount of patience, but these diseases can be dealt with, despite how helpless things may seem. Although it might not have an immediate or tangible effect, even the smallest gesture of support can make a huge difference.”
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