Depression is common, but serious medical illness that negatively affects how you feel, the way you think and the way you act. It causes feelings of sadness and/or a loss of interest in activities you once enjoyed. It can affect you in many aspects of your life, but understanding your own emotions as well as your triggers are the steps you need to take in order to handle your depression better.
Here the symptoms of depression that people might experience:
- Feeling sad or having a depressed mood
- Loss of interest or pleasure in activities that were once enjoyed
- Changes in appetite, weight loss or gain that are unrelated to dieting
- Trouble sleeping
- Loss of energy
- Feeling worthless or guilty
- Difficulty thinking or focusing
- Thoughts of death or suicide
Risk Factors for Depression
Several factors can play role in depression:
- Biochemistry: Differences in certain chemicals in the brain could lead to symptoms with depression.
- Genetics: Depression can run in families. For example, if an identical twin has depression, their twin has a 70 percent chance of experiencing it in their lifetime.
- Personality: People with low self-esteem or are easily overwhelmed by stress, are more likely to experience depression.
- Environmental Factors: Continuous exposure to violence, neglect, or abuse may make people more vulnerable to depression.
How to Cope with Depression
Physical Activity: This has many benefits for helping treat depression. The act of movement can help the body focus on things that will keep them busy. Once someone starts, even if it is a small step, they will eventually gather momentum and find consistency when it comes to physical activity. Here are some benefits:
- Relief from stress
- Releasing endorphins
- Improve sleep quality
- Mood enhancement
- Mental clarity
Meditate: This method is a form of training that helps keep the mind alert, aware and calm. It teaches you to let go of your thoughts and that your identity doesn’t have to be rooted in what you think or feel. Choosing the right type of meditation takes time, but it can be very rewarding. Here are some benefits:
- A more profound sense of interconnectedness
- Presence
- Reduction in anxious and negative thought patterns
- Improved sleep
- Clearer intentions
- Feelings of self-discovery
Dieting: A key component in combating depression is making sure your body is full of nourishment. The connection between gut health and brain health is highly prevalent. The stomach almost acts as a second brain due to its connection to the body as a whole. Here are some things to consider in your diet:
- Focus on less processed food
- Eating fermented foods will heal the gut
- Whole foods can nourish the body
- Try to watch out for foods that are a source of high sugar counts (excluding fruits and vegetables)
Journaling: Thought dumping into a journal is a great way of releasing pent-up energy, thoughts, and emotions that might have been fueling your depression. For some individuals, seeing their thoughts down on paper can have many benefits by allowing them to understand their feelings and give them that comfort knowing that it isn’t something that takes control of their life. Here are some of the benefits:
- Anxiety relief
- Organization of thoughts and feelings
- Ability to self-regulate becomes easier
- Appreciation of self-reflection and self-realization
