HOW TO DEAL WITH DEPRESSION

        HOW TO DEAL WITH DEPRESSION

Depression is one of the most dangerous silent killers of millions of people in the world. Dictionary define depression as feelings of sadness that makes man think there is no hope for the future. It is also an experience of loss of interest and enthusiasm in those things such as activities, workouts even cooking that individual would normally enjoy doing. Of course this may be natural, but at times, there a biological basis for the problem. Some infections or endocrine system disease, the hormonal shift of the menstrual cycle, hypoglycemia, certain medications, exposure to toxic metals or chemical, allergic reaction, an unbalanced diet and anaemia.

All of these can trigger of depression.

Depression and anxiety are often accompanied by the tendency to withdraw from the society. It is a feeling of emotionally drained, lost in anguish and deeply overwhelmed by waves of worry and fear. It sometimes follows by the loss of appetite and frequent agonising.

There are different kinds of depression; major depression, bipolar disorder, Dysthymia, Clinical disorder, post-partum depression and seasonal effective disorder.

Major depression is the intense feeling of sadness, severe and persistent low mood, or a sense of despair and isolation. It normally last two weeks with intense anxiety and emptiness. It some times happens occasionally by loss of interest in daily activities and obvious change in individual mood. This is the severe form of depressive trauma. It comes with the feeling of physical agitation, restless and worthlessness and not being able to concentrate and take clear decision.

The symptoms are not the same in individuals. It can even change in the same individual in another episode.

Bipolar Disorder

This kind of depression happens in a combine state of maniac disorder and normal depression. But it is chiefly known as maniac disorder. It has all the bad feelings that comes with depression in addition to extreme feeling of worthlessness and wired behaviour. Unlike polar disorder which is a mental change that swings from maniac disorder to normal low depression. Bipolar disorder tends to run in genes and manifest from time to time in the family. It usually accompanied with delusions, suicidal thought and hallucination

Dysthymia is the long lasting mild depression with evidence of consistent mild depressive symptoms and cannot be diagnosed like bipolar depression

It is called dysthymic disorder less intensive to major depression though they share similar symptoms, but the former last usually longer. People with dysthymia often fluctuate in and out of depression. Thy have decrease of energy, unemotional and increase and decrease of appetite and generally have difficulty in concentrating.  

However, in these kinds of depression, there are some root problems such as pressure, sense of loss etc.

To be continued…

Pressure as the root of depression

This occurs mostly in the life of the youths in their teens. The activities they engage in are often the source of their emotion stress. Inability to handle life difficulties causes so much depression because of the frustration associated with it. Youths often think that no one cared for them and it could become painfully engraved in their lives. Sometimes, failing to measure up to the expectation of the parents, teachers and friends can be another source of melancholy.

Many persons with depression and anxiety are low in fitness, they probably are not ready to change, but rather reluctant to make changes in their lifestyle.

A sense of loss

In the book too young to die- youth and suicide; Francis Klagsboun wrote: at the root of many emotionally caused depression lies a profound sense of loss of someone or something that is deeply loved; thus the loss of parent through divorce or death, the loss of job, career or loss of physical health are among the causes of depression. Most youths and adults feel so much depressed because of loss of their loved one; the feeling of being unwanted and even not cared for.

Consequently, if the feeling of depression lingers on, the person may have general negative feelings like worthlessness, anxiety, and anger. Thus this can develop into what doctors term low grade chronic depression,

As the experience occur, the symptoms may vary. One may have anxiety attacks, while the other may not be disturbed at all time. Some may have no appetite for anything. Most depressed people experience trouble in sleeping and they loose weight, or suffer series of accidents as this problem continues.

Psychological effects

Human beings are made of emotions. By nature certain people are more emotional than others, and by this are more prone to depression than others. A little gesture that wound not matter to most people can throw them into momentary melancholy look, despondent and gradually loss hope and downcast. Then, if someone could not suddenly intervene at the onset to lighten up their mood, it will eventually build up to depression.

Dealing with depression

Dr. Nathan S. kline; a new York Specialist observed that some depression may be caused by hunger, so taking care of what you eat can play a tremendous role in fighting of depression. Take your medicine as prescribe by your doctor. Do not stop, until you doctor recommends so, no matter how you feel.

Doing your best at all time will improve your self esteem. It will also reduce the feeling of worthlessness that often lead to depression. If you have lost your loved one, your job or any precious asset. The best you can do for yourself is to put the bitter experience behind you and move hopefully into the future that holds limitless blissful possibilities for you.

Fight your worries and fears

People who are afraid of accomplishing difficult tasks stay the same through the years. When certain individuals get stuck at some point in what they want to achieve, they generally share the feeling that they do not posses what it takes to achieve greatness. Some blame themselves, other blame relatives and social imbalance in family background. Frustration might set in if no one is available to motivate and encourage them. Seeing their colleagues ahead of them is a big source of depression.

Exercise to stay alive

Depression most time occurs when there is fatigue, tiredness or weakness. Even to discharge small duties like eating. Inability to think straight and focus is another symptom of depression.

Get involved with activities and exercises that lightens you expression.

Exercise increased the level of the neurotransmitters glutamate, which is depleted in the brains of patients with depression and anxiety. Neurotransmitters are chemical messengers that allow the brain to communicate with the body. The fact here, is that regular exercise might keep levels higher all the time.”

Exercise is one of the most demanding tasks to ask of the brain, which uses a lot of “fuel” when the body is pushed. This is about the brain working better, including those parts of the brain that regulate emotions. Additional research found that exercise appeared to be a significant help to those with depression and doctors begin incorporating it into treatment plans.

Balanced exercise as an important component in treating anxiety, depression and other mental-health disorders,

Stay connected

Do not isolate yourself from friends and families. In some cases the increased rates of depression are as a result of negative impact of civilization. The attachment modern age has with the electronics and gadgets has put mankind under pressure of not being able to cope without those. Many do not feel alright when separated from social media. Some do not normally sleep well in the night, because of big screen, internet chat etc.

Depression sets in when one is denied of what keeps him/her alive and accompany. In that people now found pleasure in keeping themselves busy with gadgets instead of going out with friend.

Avoid things that influence your happiness: caffeine, tobacco and alcohol
Caffeine and alcohol both dampen the mood. Alcohol temporarily relaxes us and caffeine boosts energy, but the effects of both are short-lived. Both can worsen mood swings, anxiety, depression, and insomnia.

Becoming wayward or drinking too much alcohol as a way of coping with your negative emotions will make you get more depressed when you are sober.

Alcohol and tobacco are most substances laymen use to lighten up moods, but in actual sense of it, these things drains the little happiness left as soon as the influence subsides and the mind returns back to where it was.

Eat healthy and not heavy.

Some people may loose appetite on the phase of depression and anxiety. So many people eat too much when they feel depressed and at the end add excess weight. Real happiness is not found in what we consume, but on how we can be contented and manage with what we do not have. Acquiring materials in order to give yourself a sense of importance and personality will in no distant time reveal the emptiness in you. And it will not take long you loose interest in those and seek for more. Soon you found out you are getting addicted to shopping.

Find a lifestyle

Find a lively and engaging lifestyle. Do not feel reluctant or lukewarm to achieve a goal you set for yourself no matter how irrelevant it might be. Find a time to wake up in the morning and draw out a workable routine for your daily activities and do not feel tired or week to skip any of them. Engaging in this little aspect of life will definitely keep you busy and make every moment of your life memorable.

Medical treatment for depression

Vitamin B6
Vitamin B6 is needed to produce the neurotransmitters serotonin and dopamine. Although deficiency of vitamin B6 is rare, people taking oral contraceptives, hormone replacement therapy, and drugs for tuberculosis may be at greater risk for a deficiency.

Magnesium
Most people do not get enough magnesium in their diets. Good sources of magnesium include legumes, nuts, whole grains and green vegetables. Like vitamin B6, magnesium is needed for serotonin production. 

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of fat needed for normal brain function. Our bodies cannot make omega-3 fatty acids so they must be obtained through diet.

Studies have linked depression with low dietary intake of omega-3 fatty acids and have also found that countries with higher fish consumption, have a lower rate of depression. Preliminary studies suggest that omega-3, docosahexaenoic Acid together with antidepressants may be more effective than antidepressants alone.

Cold water fish such as salmon, sardines, and anchovies are the richest food source of omega-3 fatty acids. Fish oil and cod liver oil are also available.

Zinc

This is a nutrient linked with mental functions such as learning and behaviour. Low level of blood zinc are associated with depression, according to an analysis in Biological Psychiatry.

According to Nutrition Neuroscience, taking a 25-milligram zinc supplement daily for 12 weeks can help reduce depression symptoms. Taking zinc supplements can also increase the amount of available omega-3 fatty acids in the body.

Folic Acid 

Folate, is a B vitamin found in green leafy vegetables, fruit, beans, and fortified grains. It is one of the more prevalent vitamin deficiencies due to poor diet and also because of medication use (such as aspirin and oral contraceptives). 

Preliminary research suggests that people with depression who also have low folate levels may not respond as well to antidepressants, and taking folic acid in supplement form may improve the effectiveness of antidepressants. 

There may be a link between low levels of folic acid (the synthetic form of folate) and depression. Taking 500 micrograms of folic acid has been linked with improving the effectiveness of other antidepressant medications. One way to increase your folate levels is to consume folate-rich foods daily. These include beans, lentils, fortified cereals, dark leafy greens, sunflower seeds, and avocados.

Additional research

S-adenosylmethionine (SAM-e)

This supplement is designed to act like a synthetic form of the body’s natural mood-boosting chemicals. SAM-e is taken as a supplement in some part of the world

You shouldn’t take SAM-e along with antidepressants. You should also be aware that SAM-e can cause health effects such as upset stomach and constipation if you take too much.

Saffron

Saffron is a spice derived from a dried portion of a crocus, a flower in the iris family. According to a study in Alternative Medicine Review, taking saffron stigma (the end of the carpel, or rod-like stem, in the flower) has been shown to be effective in treating mild to moderate depression.