Monthly Archives: March 2022

Tips To Avoid Depression In the Winter

Once Upon a Line, , , , , , ,

When the weather is cold and the skies are dark and cloudy, it’s easier to feel down and despondent. If you struggle with gloomy feelings during the winter, also known as Seasonal Affective Disorder, there’s help and hope available, without the use of medication. Of course, please check with your physician before making any changes to your health regimen. 

Spring is Around the Corner. Some people start feeling down days into the season change. Don’t let this happen to you! To stay happy and peaceful during the winter, focus your time and energy on things that bring you joy. See the beauty that the winter months have to offer. However, if you are really struggling to see any beauty in the gloom of winter, I have a few simple ideas to jump-start your thinking in a more positive direction.

Let’s go!

  1. Buy a sun lamp. A sun lamp gives you the light you need even when it’s gloomy outside, and works much better to help your mood than just turning on all the lights in your house.
  2. Take a vacation. Travel to somewhere sunny and warmer each winter, even if only for a couple of days. Looking forward to your annual getaway will lift your spirits during the time before you go, too.
  3. Get outside. When the sun does come out, even if it’s otherwise cold, take advantage of it. When your body is deprived of sunlight, it has a harder time making vitamin D. If you can get some sun, though, you’ll feel better. Feeling better, helps you to make it through until spring arrives with its longer, sunnier days.
  4. Find activities that bring you joy. Read that book you’ve always wanted, engross yourself in a new TV sitcom that comes on in winter. Perhaps learning to ski or snowboard, can bring you the mental and physical benefits of exercising, while also finding a way to enjoy the winter weather. 
  5. Consider a dawn simulator. These are alarm clocks, that gradually produces light that increases in intensity, just like the sun. These clocks do not wake you with loud beeping sounds or music.
  6. Consider aromatherapy. Studies have shown that essential oils can influence the brain area responsible for lifting your moods. 
  7. If you have SAD, you probably have trouble sleeping; whether it’s falling asleep, or getting up in the morning. Try sticking to a regular schedule, eating on time etc. Yes, it’s fine to shake things up from time to time, however, with SAD, routine is the way to go.
  8. Keep a journal. Writing down your thoughts, moods, and feelings is very theraputic. I find the best time to do so, is right before bed. A gratitude journal is also a great option

Depression is Treatable – Even if it’s Only Occasional. If your feelings of depression run deep, talk to your doctor about options best suited to your needs. If you’re only getting bummed out and unhappy during the winter, though, focusing on strategies that work during the this time, is the best way to shake the blues.

You can choose to be joyful. Focus on things that matter to you and bring you happiness. Winter is only a season, and you’ll have spring, summer, and fall to enjoy the sunshine. Remember, anything you can do when it’s dark outside, you can do on a gloomy winter day. If you have hobbies that lend themselves to indoor activity, you’ll have more to keep your mind occupied as you move through the winter. The cold days will pass more quickly if you have something to do to occupy your time, and spring will arrive before you know it. 

During this month, we have touched on a lot how depression affects every facet of our lives, and hopefully, you have found the tips and strategies most useful. Use this FREE Depression Recovery Worksheet.to help you heal

To Your Success,
Juan

Depression and Food: What Studies Show

Advice, depression, Mental health, , , , ,

Depression and Food

Not all antidepressants come in a pill. A new study suggests that food can dramatically enhance your mood. Researchers at Deakin University in Australia, tested the theory on a group of participants with unhealthy diets who experienced moderate to severe depression. Half were asked to switch to a modified Mediterranean diet and nutritional counseling, while the other half continued their usual eating habits.

After 12 weeks, the Mediterranean-style diet group had significantly fewer symptoms, and 32% were in full remission. The other half, who received only social support, showed far less progress. While these results are dramatic, you don’t have to be clinically depressed to reap the benefits of eating more produce. Another study at the University of Otago in New Zealand, found that extra servings of vegetables and fruits boosted the psychological wellbeing of healthy young adults in just 2 weeks.

See how changing your diet could cheer you up. Run through this list, then plan a  visit to your local grocer or farmers market.

Fighting Depression with What You Eat

  1. Focus on whole foods. Fill up on natural foods that are full of nutrients and fiber that your body needs. Aim for at least 5 servings of vegetables and fruits each day, along with plenty of lean protein and healthy fats.
  2. Limit processed fare. The other side of the equation is to cut back on junk food loaded with empty calories and sugar. That includes beverages as well as solid food.
  3. Toss a salad. Leafy green vegetables contain folate, which may relieve depression, as well as reducing your risk for certain cancers. Add a handful of beans or shrimp to your salad to make it a balanced meal.
  4. Ferment it. Probiotic and prebiotic nutrients are gaining a lot of attention as scientists learn more about how intestinal bacteria affect the brain. Sample fermented dishes like miso soup and kimchi dumplings.
  5. Go fish. Omega-3 fatty acids can also lift your spirits. You can find them in fatty fish like tuna and salmon, as well as soybeans, spinach, and walnuts.
  6. Enjoy chocolate. What could be easier than eating chocolate? Dark chocolate contains serotonin and antioxidants that help reduce stress. Be sure to watch portion sizes and check labels for actual cocoa content.

Fighting Depression with How You Eat

  1. Cook vegetables lightly. Cauliflower and carrots are even more nutritious when you prepare them quickly in minimal water. Try steaming or microwaving.
  2. Seek variety. Different produce contains different vitamins. If you eat a variety of colors, you’re likely to wind up with a good balance.
  3. Eat in. It’s easier to control what you’re consuming if you’re doing the cooking yourself, because restaurants tend to add more fat, salt, and sugar. Brush up on your kitchen skills and bring your lunch to work.
  4. Treat yourself. Forget about forbidden foods and allow yourself an occasional indulgence. It will make it easier to stick to your diet in the long run.
  5. Keep a journal. Strong feelings like depression or happiness can affect your food choices. If you struggle with emotional eating, write down what you eat and what’s going on at the time. You’ll be able to spot your triggers and figure out alternative approaches.
  6. Make friends with food. Strict diets can make you feel deprived or guilty. Remember that food nourishes your body and mind, and eating can be a lot of fun.

If you think you have signs of depression, it’s important to talk with your doctor who may recommend talk therapy and medication, in addition to any dietary changes. If you just want a little more energy and happiness, extra broccoli and blackberries may be all you need.

To Your Success,
Juan

Fight Depression With Exercise

depression, Mental health, , , , ,

Is turning to therapy and medication the most effective solution for fighting depression? Studies are beginning to show, you can fight depression at home with a change in your activity level. It’s true! Physical activity can have a profound impact on your ability to overcome what ails you. If you’re feeling depressed, it might be time to incorporate exercise into your lifestyle. Exercise comes in many different forms, find a regimen that fits you. 

Try these effective strategies to fight depression with exercise:

  1. Experience the runner’s high. Following a good workout, your body will experience what is known as a runner’s high, which results from an endorphin surge. The temporary mood lift this surge provides, can be beneficial in reducing depression on a short-term basis.
  • When you’re feeling tense, overwhelmed, or down in general, seek a temporary pick me up in the form of a workout. Go for a short walk, hop on a treadmill or elliptical, or ride your bicycle. Yoga, Pilates, and strength training workouts can provide you with a boost of endorphins.
  • Working out for at least 30 minutes to combat symptoms of depression, can also provide you with a boost in energy and concentration, which can reduce some of the negative feelings associated with depression. 
  1. Improve your overall well being. Strength training is a great way to improve your health and well being, which can reduce symptoms of depression. Lifting dumbbells, for example, can build long, lean muscle, which improves metabolism and builds a stronger and healthier body.
  • While strength training may not directly impact your depression symptoms, its ability to improve your health, can have long-term effects on your overall well being 
  1. Exercise daily. Exercise at least 30 minutes each day (or as often as you can), six days per week. According to the Journal of Preventive Medicine, several weeks after you establish this regular exercise routine, you’ll begin to feel relief of your depression symptoms on a more consistent basis. 
  1. Replace medications with exercise. The Journal of Preventive Medicine recently featured a study of patients with depression who worked out for at least 3 hours per week. This study found that the remission of these patients’ symptoms, was comparable to cognitive behavioral therapies, and medication treatments. You should never replace medications without approval from your medical provider
  • While exercise may not be able to completely replace your need for other treatment options, it can benefit your mental well being in many ways, making it an excellent way to balance the therapies that you rely on for relief.
  • If you’re currently in treatment or taking medication, discuss any changes in therapy or medications with your doctor before you change them.
  1. Develop a routine. Developing a regular routine for exercise can have numerous benefits. Not only will it combat your depression, having a routine to look forward to can boost your spirits, and ward off the overwhelming feelings of depression.

The Bottom Line
Depression can negatively impact your life in many ways. Experiment with different therapy and treatment options to get the help you need. Exercise is a great way to reduce the symptoms. Helping to clear your mind and improve your energy, while also giving you a general sense of well being.

If you don’t already have a regular exercise regimen and you’re suffering from depression, then this is a treatment option that is well worth considering. It may work well in conjunction with current treatment options or it may replace those treatment options altogether. Please consult with your physician to learn more.

To Your Success,
Juan

Depression and Pain. Fighting Back

depression, Mental health, , , , , , ,

Depression and pain

Are you aware of the connection between physical pain and depression? It’s important to understand the link, and how it affects your body and mind. This can help you with treatment and therapy. Let’s closely examine the depression and pain dilemma.

  1. Understand the depression and physical pain cycle. Health experts believe  depression and pain appear to share a cycle, which makes it difficult to see where one issue starts and ends. There is overlap between depression and pain.
  • As your depression gets worse or better, physical pain may get worse or better in sync. The two are interlinked in a complex way that makes it harder to treat. Pain can also make depression more difficult. If you’re not able to work, or do the activities you enjoy because of pain, it can lead to feelings of isolation, and increased feelings of worthlessness.
  1. Consider inflammation. Recent research points to the role of inflammation in both depression and pain. The higher the level, the more likely it will make depression worse, and pain levels can increase.

Fighting Back Against Depression and Pain

Using these strategies may alleviate your symptoms:

  1. Seek help for your depression. You may benefit from therapy or medications, specifically designed to manage depression. 
  1. Get help for your physical pain. You may have to make multiple doctors’ appointments to get to the root cause of the pain. But you want to ensure that whatever is causing your pain, is also being treated.
  1. Stay active. It’s easy to allow depression and pain to take over your world and hide. However, it’s crucial that you exercise and stay involved. 
  1. Lean on your support network. Whether it’s your friends, family, or coworkers, you need people in your life who understand you, and can help during a time of need. 
  1. Find something that you love. Experts point out that pursuing a hobby, or activity that you enjoy, can help bring you out of the cycle of depression and pain.  
  • Find something that brings you joy on a daily basis. This can range from cooking your favorite meals to dancing at a popular club. Try to find joy in smaller activities such as talking to a friend, reading a book, or writing down your thoughts. The key is to focus on positive activities that uplift, and help you forget the pain. 
  1. Learn to speak positively to yourself. Positive self-talk has been shown to reduce both depression and pain. 
  • Many athletes talk through the pain to finish a competition. You can use this technique to help manage your pain and depression. It’s important to focus on positive aspects of your life and personality. Avoid berating yourself over mistakes. Shift your focus away from negative ideas, habits, or suggestions. The more you practice positive self-talk, the better you get at it, and the greater influence you’ll have on your results.

Depression and physical pain are linked together. It’s not easy to see where one starts and the other ends. Nevertheless, you can take action to alleviate both. Try these techniques to make a positive difference in your life. As always, consult your medical and mental health provider to discuss your unique circumstances.


To Your Success,
Juan

Depression and Your Cellphone

Mental health, , , , , ,

The National Sleep Foundation recommends we discontinue use of cell phones and other mobile devices at least 30 minutes before bed. Recently, during a medical appointment, I mentioned to the Physician I was having problems sleeping. She queried my cellphone usage before bed, and informed me the blue light on cellphones interferes with melatonin production, which controls our sleep cycles. Of course I knew about this, but bad habits are hard to break.

A study conducted by the University of Arizona, showed a link between teens, cell phone use, and Depression. Scientists continue to research more direct links. While most of the research to date has focused on young adults, the findings may be relevant to us all. Learn about how talking on the phone can affect your health and discover practical methods for using all your electronic devices wisely.

Research on Cell Phone Use

  1. Know the latest findings. Researchers at the University of Gothenburg in Sweden, studied young people who spend a lot of time on their cell phones and computers. They found heavy users were more prone to sleep disturbances, stress disorders, and other mental health issues.
  2. Understand gender differences. This latest study found men suffered most from an increase in sleeping difficulties. Women reported both insomnia and more symptoms of depression and anxiety.
  3. Reflect on previous studies. Scientists worldwide have been examining how our phones are affecting us. While there are conflicting findings about any increased risk of cancer, the evidence is stronger when it comes to growing cell phone dependence, and linking our self-esteem, to fancy phones and other possessions.

Using Your Communications Electronics Wisely

  1. Count your calls. The good news is that the unpleasant effects tend to be linked with extreme use. If you’re making less than 90 calls a day, you’re probably in a safe zone. Phone calls are becoming a thing of the past. Emails, texting, and social media are taking over
  2. Factor in all your time online. That includes texting, emailing and surfing the Internet.
  3. Take breaks. Family emergencies and school projects may require that you spend a lot of time on your phone. Give your mind and body time to recover from intense periods to balance things out.
  4. Turn your phone off. Get in the habit of turning your phone off more often. If you’re not expecting any urgent calls, devote all your attention to the present moment.
  5. Set a curfew. Mental stimulation and watching an illuminated screen late at night can make it difficult to fall asleep and stay asleep. Try turning everything off a couple of hours before bedtime.
  6. Analyze advertising messages. Marketing executives want you to feel like their products are part of your personal identity. Base your self-esteem on something more stable, like accomplishments, relationships and spiritual traditions.
  7. Engage in meaningful activities. Naturally, being bored can cause you to spend more time on the phone. Plan ahead, use your free time to strengthen body and mind.
  8. Check your messages less often. Reduce the anxiety of monitoring whether people call you back immediately. Develop a schedule for checking messages and stick to it.
  9. Express your emotions. Studies show that young adults who are skilled at articulating how they feel, are less likely to report heavy cell phone use. Whatever your age, learn effective methods for managing your emotions.
  10. Exercise more. Spending lots of time with our phones and computers may create a sedentary lifestyle. Keep yourself in shape by working out for at least 30 minutes most days of the week. Put your phone to good use, by checking out popular fitness apps that can help you reach your goals.
  11. Focus on others. Fundamentally, feeling blue can often be fixed by taking the focus off of ourselves and trying to help others. See your doctor if you think you may need help with feelings of depression. Otherwise, use your phone to delight your grandmother ,with a surprise call or spend some time offline.

I will be the first to admit I am a slave to my phone, and spend way too much time online. Conducting research for this post has forced me to reasses. In parting, use your cell phone when you need it, be pro-active in avoiding extreme use that could interfere with your mental and physical wellbeing. Sensible limits, a healthy self-image and constructive use of your leisure time will enable you to stay connected and peaceful.

To Your Success,
Juan

Prenatal Depression: Protect You & Your Baby

Once Upon a Line, , , , , , ,

prenatal depression

Pregnancy is a time of hope, love, and joy. However, for many women, it can also be a time of prenatal depression, it is common and occurs more often than you might think. It can even happen to you! Please do not to ignore the signs and symptoms. Your life and the life of your baby is worth it.There is LOT of talk about post natal depression, due to many high profile stories in the news, however,  there is not enough attention being given to the period before While one post offering a summary of prenatal depression, the hope is that it will serve as a reference, and open up more discussion

Here is what  you need to know:

  1. Understanding prenatal depression. It’s estimated that one out of every four women will experience depression. Prenatal depression occurs during pregnancy and can be triggered by many factors.
    • In many cases, both patients and doctors ignore possible symptoms because hormone changes is often the focus. However, this type of depression can be dangerous for both the mother and child.
  2. Common signs: thoughts of death and suicide.
    • The pregnant woman may have ongoing and recurring thoughts about killing herself or others. She may also have thoughts about harming the baby, the father, and even try to do something violent. Other signs of prenatal depression include never-ending feelings of sadness, hopelessness, anxiety and guilt
  3. Depression triggers. Some medical experts believe that hormone and body changes during pregnancy can trigger depression, but there are other causes as well.
    • Relationship issues are also a common trigger, because the mother may feel she isn’t getting enough support. She worries how the child will change the relationship after birth
    • Complications during pregnancy can also trigger depression. If the mother is on bed rest or worried about losing the baby, it leaves the door open for feelings of depression to creep in. The joy of carrying the child is replaced with anxiety, worry, and fear.
  4. Potential issues for the baby. Although some mothers are able to continue to take care of their bodies during depression, others struggle to eat healthy food or avoid alcohol and other harmful substances.
    • Suicidal behavior is another major risk for the baby. A woman who suffers from prenatal depression is more likely to try to kill herself or the child.
    • Drinking and smoking are also concerns because some women will turn to them for comfort.
    • It’s important to recognize that a woman who has prenatal depression may not be making the best decisions for her baby.
  5. Treatment options. These will vary, it’s important to discuss them with your doctor.
    • Women with prenatal depression can find help through therapy.
    • Both individual and group therapy sessions may be necessary. Discuss these options with your doctor and work out a schedule that fits your needs. Find sessions that welcome pregnant women.
    • You may also benefit from some medications, but there are restrictions because drugs can affect the baby.
    • Support groups have helped some women with prenatal depression.
    • In addition, reducing stress and eliminating issues causing anxiety can help.
    • Adjustments to diets, exercise, and lifestyles is also helpful.
    • The most important step is to seek help and not ignore the symptoms. Doctors and therapists can determine the best treatment plan on an individual level. 

Prenatal depression is a real issue and shouldn’t be ignored. If you or someone you love show these signs, seek treatment right away. Medication and talk therapy can help, after weighing the medication risks with your medical provider. If your insurance does not cover treatment, there is usually free resources available. Though not always easy to find, the effort is worth it. 

Untreated pre natal depression leads to a host of issues, including but not limited to, missing important check ups, problems during labor and delivery, poor nutrition etc.  No one should have to suffer alone and fight without help. Call 911 right away if immediate harm to the mother or unborn baby is obvious.

Learning about prenatal depression could save a life – or two.

To Your Success,
Juan 

Spot Hidden Signs of Depression In The Ones You Love.

Mental health, , , , ,

Depression isn’t always easy to spot in loved ones, especially if they are hiding it on purpose. Last month, when I began this mental health series, I mentioned the importance of checking in on your loved ones, the strong types, who often need support, but don’t ask for it. Pillars of strength,  at the first sign of trouble, they are the ones we seek out first. Sometimes, in our own self serving world, it’s easy to miss what’s being hidden. 

Useful strategies to help you discover if your loved one is suffering from depression:

  1. Why people hide their depression. It’s easier to hide the issues than face them head on People hide their depression because they’re scared and don’t want others to know what is happening to them. They are worried about losing their jobs or kids. Embarrassment is another reason. Depression still comes with a stigma, and they don’t want it attached to them. 
  1. They may overcompensate. To hide their depression, they overcompensate by being more outgoing than usual. Studies show they force themselves to be more outgoing and give fake smiles. It’s important to them that others think all is well.
  1. They have eating disorders. Issues with food are common among those with depression, including changes in appetite. They may eat too much or too little. Their diets may be out of control. If you notice these changes,  consider why they’re happening. Food can serve as an emotional trigger, often used to make themselves feel better or worse. 
  1. They have angry outbursts. These outbursts can become more frequent as the depression gets worse. An occasional angry outburst over a terrible situation is normal for everyone. However, if you notice frequent and strange angry outbursts, then consider this as a possible cry for help. 
  1. Their sleep patterns change. Unhealthy sleep patterns are an issue for those with depression. Sleep patterns that change for no reason may be a sign of a deeper issue. They may sleep too much or too little, and may complain about not getting enough sleep, yet refuse to go to bed. 
  • It’s important to look deeper into sleep issues. Why are they having trouble falling asleep or staying asleep? Or, why are they staying in bed for so long? Insomnia is frequently linked to depression. 
  1. They turn to addiction. Addiction and depression are often linked together. Addiction can come in many forms; food, drugs, alcohol, gambling or other behaviors. Risky behavior is an issue for people who suffer from depression.  It’s important not to ignore their cry for help. 
  1. They hide their feelings by keeping insanely busy schedules. Work, family, and volunteer activities can fill up the day and stop them from addressing their depression.This keeps them busy, provides a distraction from thinking, and helps to keeps us from questioning them.
  1. They have trouble thinking clearly. People who suffer from depression can often make bad decisions, refuse to reach any decision, and have trouble with their thoughts. They may also show difficulty in focusing on easy things. 

? I hope these tips helps you spot hidden depression in your loved ones. If are concerned a loved one is hiding Depression, dont wait for them to approach you and initiate a discussion, it might never happen. How you approach the conversation is crucial. Don’t pretend to be a know it all. Don’t start off by telling them “ I think you might be Depressed”. Start with love, let that lead you. Think how you might want to be approached, if a loved one tried to talk to you about Depression.

To Your Success,
Juan

Warning Signs of Suicide

Life Lessons, Love/Relationships, Mental health, Once Upon a Line, , , , , ,

Suicide

I was married to a man who threatened to commit suicide if he didn’t get his way.  More than once. In our very short marriage, the emotional rollercoaster took everything out of me. You cant imagine what this does to a person’s psyche. I didn’t know it at the time, but came to realize, he was a Narcissist. His behaviors were extreme. This blog has some amazing resources, if you suspect you are in a relationship with a Narc.

Suicide is incredibly serious. Since Miss USA Cheslie Kryst’s death, I have watched several interviews with people in her circle. No one saw it coming. Almost all expressed dismay, at the thought of possibly missing the signs. Depression and Suicide are closely linked. In my line of work, we are required to ask about suicidal and homicidal ideation and intention, during every substantive encounter. 

Sadly, Suicide is the tenth leading cause of death in the US. Stats show nearly 50,000 suicides, and more than a million attempts. It appears that 70% of suicides are committed by white males, but more women attempt suicide than men. In general, the younger someone is, the less likely they are to commit suicide. Even so, there seems to be an onslaught of young people now taking their own lives. While some suicides are out of the blue, very often there are warning signs. Unfortunately, these warning signs often go unnoticed or worst, ignored.

Be aware of these common suicide warning signs, and you may save a life:

  1. Feeling hopeless. If someone is miserable and doesn’t believe there’s any hope of a better existence, suicide can be a logical conclusion for them. One possible cure for hopelessness is to prove that the ability to alter the future exists. For example, set one small goal; five pushups or to lose two pounds. Accomplishing a small goal is a way to prove that the future is alterable.
  2. Lack of interest in activities that were once pleasurable. This is one of the primary signs of depression. For instance, if you, or someone you know, has always loved to watch baseball, it would be unusual to suddenly lose interest in that activity.
  3. Talking about suicide. Many people that are considering suicide mention it at some point. If you know someone that seems interested in the topic of suicide, that’s potentially a serious warning sign. They might ask you how you’d commit suicide, mention it in the news, or even ask your opinion of people that have done it.
  4. Intentional isolation. People who drastically reduce their social interactions are often also contemplating suicide. When people are miserable, they tend to isolate themselves from everyone else in the world. If your normally sociable friend rarely makes an appearance, there could be an issue.
  5. Giving away possessions. People considering suicide can still be concerned about who receives their possessions when the smoke clears. They often start giving away their tools, furniture, pets, and anything else of value.
  6. Depression. Depression is a primary warning sign of suicide. Remember depression is treatable. There’s no reason to suffer passively, when there are so many treatment options available.
  7. Strong feelings of guilt or shame. People who commit suicide are frequently overwhelmed with feelings of guilt or shame. The best way to deal with these two emotions is therapy. Fortunately, there are many free resources available for this issue as well. An online search will turn up several good possibilities. 
  8. Saying goodbye to friends and family. Committing suicide is like taking a very long trip that you never come back from. Most of us wouldn’t leave on a long trip without saying goodbye. If it feels like someone is giving you a farewell for no apparent reason, that could be a warning sign of an impending suicide.
  9. Stating that others would be better off without them. Many people consider suicide, but decide against it because of the harm they realize it could cause to others. When someone believes that others would actually benefit from their death, that’s a serious warning sign that they intend to harm themselves.

Be on the lookout for these warning signs. Given the prevalence of suicide attempts in this country, you may know someone that will attempt suicide. You’ve likely known others that have considered it, whether you realize it or not.

Suicide is a significant cause of death. If you know the warning signs, you might be able to stop yourself, or someone you know, from ending their life needlessly. Ask, listen, and encourage them to seek help. The number for Suicide and Crisis Hotline is 1800 273 8255. 

If you have suffered the loss of a loved one, use this Depression and Loss worksheet, to help you work through your feelings

To Your Success,
Juan

Types of Depression

Advice, Mental health, , , , ,

Types of Depression

The word Depression is often used to describe the disorder, and while the symptoms are classic, it goes beyond the cookie cutter diagnosis. In this post, I will identify the types of Depression, as they vary from one person to the next and on the DSM. One in five people will suffer from depression during their lifetime, and it is the leading cause of disability worldwide. 

The good news is that depression is treatable. There are several forms of depressive disorders.

Major depression—severe symptoms that interfere with your ability to work, sleep, study, eat, and enjoy life. An episode can occur only once in a person’s lifetime, but more often, a person has several episodes.

Persistent depressive disorder—depressed mood that lasts for at least 2 years. A person diagnosed with persistent depressive disorder may have episodes of major depression, along with periods of less severe symptoms, but symptoms must last for 2 years.

Some forms of depression are slightly different, or they may develop under unique circumstances. They include:

  • Psychotic depression, which occurs when a person has severe depression plus some form of psychosis, such as having disturbing false beliefs or a break with reality (delusions), or hearing or seeing upsetting things that others cannot hear or see (hallucinations).
  • Postpartum depression, which is much more serious than the “baby blues” that many women experience after giving birth, when hormonal and physical changes and the new responsibility of caring for a newborn can be overwhelming. It is estimated that 10 to 15 percent of women experience postpartum depression after giving birth.
  • Seasonal affective disorder (SAD), which is characterized by the onset of depression during the winter months, when there is less natural sunlight. The depression generally lifts during spring and summer. SAD may be effectively treated with light therapy, but nearly half of those with SAD do not get better with light therapy alone. Antidepressant medication and psychotherapy can reduce SAD symptoms, either alone or in combination with light therapy.

Bipolar disorder—  also called manic-depressive illness, is not as common as major depression or persistent depressive disorder. Bipolar disorder is characterized by cycling mood changes—from extreme highs (e.g., mania) to extreme lows (e.g., depression).

Dysthymia—less severe type of depression, dysthymia (or dysthymic disorder), involves long-lasting symptoms that do not seriously disable, but keep one from functioning well or feeling good.

Source: National Institute for Mental Health.

As always, please speak with your medical or mental health provider to confirm diagnosis and get the help you deserve. Next up, we will look at Suicide, as Depression is the leading cause. Suicide is a heavy topic, but I cannot fail to address it in a mental health series.

To Your Success,
Juan 

What Is Depression?

Life Lessons, Mental health, , , , , , , ,

March babies, how are you?!

Wishing you a year filled with happiness, contentment, and more joy than you could ever hope for.

Let’s continue the mental health series, this month the focus is on  Depression.

Shortly after Mss USA 2019 Cheslie Kryst’s death, her mom April Simpkins, released a statement which reads in part “While it may be hard to believe, it’s true. Cheslie led both a public and a private life. In her private life, she was dealing with high-functioning depression which she hid from everyone — including me, her closest confidant — until very shortly before her death.” Are you, or someone you know suffering from high functioning Depression? Given all that’s happening in the world, now is not the time to sweep things under the rug. Cheslie’s suicide is a wake up call. Should be.

If you ask a group of people who suffer from clinical depression to define the illness, you’ll get a variety of answers. Depression is a very personal experience, faced by millions. Different people manifest different symptoms. One thing remains clear: depression is a difficult illness, that can destroy your life if left unresolved.

Many people with depression, describe it as a sense of despair, that engulfs everything they do and feel. If you think being depressed is akin to feeling sad, because your favorite team just lost the championship game, you really have no idea, what suffering from this debilitating mental illness truly is. Depression is much deeper, more invasive than sadness or frustration.

Depression takes everything away from you; saps your energy, focus, concentration, and especially your joy. You don’t care about anything; nothing matters, and even people you love can become unimportant. If you’ve felt  depressed for a long time, you become accustomed to the feeling, and any other emotion becomes unfamiliar, and frightening. 

Physical Concerns of Depression
Depression doesn’t only take its toll on your emotions, and mental state; it can cause serious physical problems. You can lose your appetite or eat incessantly. It zaps your energy and motivation. When you’re depressed, you tend to become inactive. This alone can lead to a number of problems, but when added to other physical side effects, it’s easy to see why depression should always be given the care and concern it deserves

In addition, depression can lead to:

  1. 1. Lack of sleep. Insomnia strips the body of the necessary sleep, needed to function properly.
  2. 2. Poor nutrition. When depressed, many people fail to take in proper nutrients. It takes too much effort to plan and prepare a meal. 
  3. 3. Aches and pains. If anyone tells you that your mental state has no effect on your physical state, they are wrong. When you’re depressed, the chemicals in the brain that signal pain, and happiness, are affected in the same way. Physical aches and pains increase, sad feelings kick in, repeating the cycle.
  4. 4. Hygiene issues. Someone suffering from depression doesn’t have the energy or the motivation to be concerned with self-care.

What are the Symptoms of Depression?

  •  Constant and severe sadness about everything
  •  Hopelessness
  •  Insomnia or trouble sleeping
  •  Irritability
  •  Trouble concentrating
  •  Loss of interest in things that once interested them
  •  Feeling worthless, useless and strangely guilty for no reason at all
  •  Serious change in weight, one way or the other
  •  Lack of energy and fatigue

Depression is a serious condition and should be treated as such.
As depression progresses, it feeds on itself like a rolling snowball. The longer someone is depressed, the worse it gets, until they see no way out.  It is not uncommon to resign yourself  to being miserable all the time. Depression can be caused by a certain event, change of seasons, loss of someone close, or even a chemical imbalance in the brain. Treatment usually involves counseling or medication that helps alter brain chemistry. 

If you know someone who is depressed, one of the most important things you can do, is to be his or her friend. Talk to them and help them through this period. Help them seek medical care to treat their illness. If you think you may be depressed, talk to a health care provider. Depression doesn’t have to ruin your life! With support, you can move past it, and go on to live a joyful life. 

Download this  FREE copy of a Depression Checklist. Take it with you when you visit your medical provider, especially if the feelings have laster more than two weeks

You Your Success
Juan