How to Overcome Depression on Your Own?

Losing a loved one or falling apart from them can cause strong feelings of despair. Not being able to perform well on academic grounds or not being able to achieve certain goals can give an individual a feeling of extreme sadness. When this sadness exceeds a certain period is known as Depression. 

What Is Depression?

Depression is a mood disorder in which low mood, feeling of despair and lost interest, loss, anger that interfere with a person’s everyday life. It is caused by a saddening event or trauma in life. Living with depression is not easy because it causes hopelessness and makes an individual inclined towards ending his life. 

Different people experience distress in different ways. It interferes with your daily work, resulting in a waste of time and lower productivity. It influences personal and professional relationships and it also influences health conditions, such as arthritis, asthma, cardiovascular disease, cancer, diabetes, obesity.

Depression is also a symptom itself to some disorders like Obsessive Compulsive Disorder, psychosis, neurosis, and other health conditions.

How To Know It’s Actually Depression And Not Fleeting Feelings of Sadness

Depression is not the mere fluctuations in mood that people experience in normal life challenges. Temporary emotional responses to the challenges of everyday life are not depression. Neither extreme sadness can be classified as depression until it persists.

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Signs And SymptomsThat You Have Depression

Symptoms of depression can include:

  • Extreme sadness and a feeling of despair.
  • Lost interest or pleasure in activities previously enjoyed and loss of sexual desire.
  • Weight loss because of low appetite or weight gain because of eating too much.
  • Insomnia or hypersomnia.
  • Psychomotor agitation like restlessness, pacing up and down.
  • Low psychomotor skills, for example, slowed movement and speech due to low energy.
  • feelings of worthlessness or guilt.
  • Fatigue.
  • Inability to think, concentrate, and indecisiveness.
  • Repetitive thoughts of death or suicide, or attempt at suicide.
  • Pains, aches that have no obvious cause.

The symptoms in men, women, and children may differ

 

Symptoms of depression in men may include:

  • Mood: Aggressiveness, irritability, nervousness, agitation
  • Emotional: feeling emptiness, sadness, hopelessness
  • Behavioral: lack of interest in favorite activities, feeling fatigued, suicidal thoughts, alcohol combustion, using drugs, engaging in high-risk activities.
  • Sexual: Reduced sexual desire and lack of sexual performance.
  • Cognitive: No concentration, difficulty performing tasks, delayed responses during conversations.
  • Sleep: Insomnia, restless sleep, hypersomnia, not sleeping through the night.
  • Physical: low energy, aches, headache, digestive problems.

 

Symptoms of depression in women may include:

  • Mood: Irritability
  • Emotional: Feeling sadness or emptiness, anxiousness or worthlessness
  • Behavioral: Lack of interest in activities, avoiding social engagements, suicidal thoughts
  • Cognitive: Sluggish thoughts or talking more slowly
  • Sleep: Difficulty sleeping through the night or sleeping too much
  • Physical: Decreased energy, fatigue, changes in appetite which cause weight changes, aches, pain, headaches, cramps.

 

Symptoms of depression in children may include:

  • Mood: Anger, mood swings, crying
  • Emotional: Excessive feelings of incompetence and despair
  • Behavioral: Social anxiety, refusing to go to school, avoiding friends, siblings, thoughts of dying
  • Cognitive: difficulty in concentration, bad school performance, bad grades
  • Sleep: Difficulty in sleeping or excessive sleeping 
  • Physical: Loss of energy, digestive problems, appetite problems, weight problems

 

What Are The Types Of Depression?

Depression can have different forms in different types. The severity of symptoms can vary. Some people have mild and temporary episodes, while others can experience severe depressive episodes.

These are different types of depression that exist and can affect different people.

Types of depression

Depression can be divided into categories depending on the seriousness of symptoms. Some people may experience mild and temporary episodes, while others experience severe and ongoing depressive episodes.

1. Major depressive disorder

An individual with major depressive disorder has persistent feelings of sadness, hopelessness, and worthlessness that won’t go away on their own.

Major depressive disorder is also called clinical depression. It is a common and the most severe form of depression. It includes many symptoms of depression. Your doctor may assess the seriousness of your symptoms in combination with the period symptoms persisted. It’s only to evaluate your mental health. 

 

When diagnosed with clinical depression you must have or experience five or more of the following symptoms over two weeks:

  • Feeling of sadness most of the day
  • Lost interest in activities you used to like
  • Weight loss or gain
  • Hypersomnia or insomnia
  • Slumped thinking or movement
  • Fatigue and zero energy most days
  • Feelings of worthlessness, self-pity or guilt
  • Lack of concentration and indecisiveness
  • Suicidal thoughts

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2. Persistent depressive disorder (PDD) 

The persistent depressive disorder is also called dysthymia. This type of disorder is characterized by many of the depression symptoms. The symptoms are less severe but are chronic in nature. The symptoms in this disorder last up to two or more years.

Persistent depressive disorder used to be called dysthymia. It’s a mild, but chronic form of depression.

For the diagnosis of (PDD), symptoms must last for up to two years. PDD is considered more severe because it lasts for a longer period and can affect your life more than major depression.

It’s common for people with PDD to have these symptoms for a longer period of two years:

  • Loss of interest in regular activities
  • Feeling of hopelessness
  • Lack of productivity
  • Low self-esteem and self-pity

3. Seasonal affective disorder

The seasonal affective disorder is seasonal as its name suggests. It strikes an individual in the short days and decreased sunlight of winter months. It’s temporary and can be treated using light therapy, exercise, and meditation.

4. Peripartum depression

Peripartum depression is also known as postpartum depression. This type of depression disorder affects women who have recently given birth. It is due to a dramatic drop in natural bodily hormones that women experience sluggishness, depression, and face difficulty emotionally connecting with their infant post-delivery. It can be treated with therapy and medications.

What Is The Treatment For Depression?

Living with depression is difficult and can make an individual make decisions like committing suicide. But treatment helps improve your quality of life. 

You can successfully manage symptoms with one form of treatment. You can also find what combination of treatments works best for you. It’s okay to combine medical treatments and lifestyle therapies, such as:

Medications

Your doctor can prescribe antidepressants, antianxiety, or antipsychotic medications. All types of medications that are used to treat depression have benefits and potential risks. Do talk to your doctor or therapist about the risks before taking a supplement with prescription medication. Because some supplements can react negatively with certain medications. It can worsen depression or reduce the effectiveness of the medication.

White and Blue Capsules

Psychotherapy

Having a detailed conversation with a therapist can help you learn skills to cope with negative feelings. You can also benefit from family or group therapy sessions and support groups with the people of your age group.

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Light therapy

Exposure to frequent and continuous doses of white light can help regulate mood. It also improves symptoms of depression. The light therapy is commonly used in seasonal affective disorder (which is now called major depressive disorder with seasonal pattern).

How to Overcome Depression On Your Own?

Everyone wants to lead a stress-free and happy life. To enjoy life to its fullest. Facing problems is a part of life. We all go through some sort of distress and problematic life events. However, what if the sadness becomes extreme and persistent? It’s dangerous to health and to the life of the individual.

If you feel that you’re going through depression you should see a health care provider. But if you think that your depression is mild there are certain methods you could apply to come over that on your own. These methods can also be applied in therapeutic treatment and medications.

Take Care

Self-care and self-love is the most essential part of anyone’s personal peace and success. It is important to take care of yourself. Either it’s only going to the spa or buying yourself a good skincare essential. It’s important to lead a healthy and stress-free life.

You can also improve symptoms of depression by taking care of yourself. You should go easy on yourself and take plenty of sleep, be on a healthy diet. Avoid negative people and negative remarks. Participate in enjoyable activities, like sports and reading books.

Learn how to say no

Feeling emotionally unstable and having emotional conflicts can worsen your depression. It’s better to hard up a little and start saying no to things that do not please you. Feeling overwhelmed may increase anxiety and depression symptoms. Setting boundaries and being straight forward in your professional and personal life can help you feel less burdened.

Exercise

Exercise boosts brain activity. It increases your body’s production of endorphins, the hormones that improve the mood. It is necessary to exercise or simply take a walk of thirty minutes three to five days a week.

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Foods To Prevent Depression

Eating healthily is the first step towards a healthy lifestyle. Healthy food is full of proteins, healthy fats, and carbs. There are other foods to improve mood and also used to treat depression. Which are:

Essential oils

Essential oils are used for many purposes. These are natural remedies for many conditions regarding physical and mental stress. The research into the effects of essential oils on depression is limited. 

These essential oils may be effective to bring relief to the individual with depression:

Wild ginger: Wild ginger essential oil has a strong scent. Inhaling wild ginger can activate serotonin receptors in your brain. It may also slow down the release of stress-inducing hormones.

Bergamot: Bergamot is a citrusy essential oil and it is considered to help reduce anxiety in patients awaiting surgery. It may help individuals who have anxiety as a result of depression but there’s no research to support the claim.

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Vitamins

Vitamins are very vital for many bodily functions. Research suggests that these two vitamins may help to ease symptoms of depression:

Vitamin B: B-12 and B-6 are vital for brain function and health. When your vitamin B levels are low – the risk to develop depression may get higher.

Vitamin D: Vitamin D sometimes is. also called the sunshine vitamin. Exposure to the sun supplies Vitamine D to your body and activates it. It is vital for the brain, heart, and bone function and health.  Depressed people tend to have low levels of vitamin D.

Taking multivitamins or eating foods that contain these vitamins can help in controlling the symptoms of depression.

Green Tea

Serotonin is a neurotransmitter that helps regulate anxiety and depression. Having a low amount of serotonin may result in chronic mood disorders including depression. 

Green tea is full of the amino acid L-Theanine. L-Theanine boosts dopamine and serotonin in the brain which is responsible for happiness.

To boost your mood take a cup of green tea! 

Tea in Cup

Breakaway from your routine

A change in your routine life can improve mood. Having a day out with yourself, friends, or family can brighten your mood up. Choosing a calm, fresh destination to visit can actually refreshing the soul.

Going camping, hitchhiking or long drive can reduce stress levels and help control the symptoms of depression.

 

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