Sadness or depression?
Sadness and melancholy are completely normal and expected emotions as organism’s reactions to a traumatic – stressful event (bereavement, rejection, illness,divorce). Although, when the duration and intensity of these emotions are at high levels and we can’t manage them, depression begins to appear. Despair and abandonment have a dominant role in the person’s daily life.
The first and most important step in dealing with depression is to recognize its symptoms. According to National Institute of Mental Health, not everyone experiences the same symptoms, as they can vary in frequency, duration and form, depending on the particularity of each person.
Here are the most common symptoms, of which if you experience at least 5, there are signs of depression:
- Difficulty in concentrating or remembering
- Difficulty in making decisions
- Extreme fatigue and reduced energy
- Constant feelings of guilt, sadness, anxiety, emptiness, worthlessness or even helplessness
- Feelings of despair
- Permanent pessimism
- Insomnia or intense sleepiness
- Irritability, restlessness
- Difficulty in controlling emotions and reactions
- Loss of interest in favorite activities or even in favorite people
- Loss of sense of pleasure
- Overeating or loss of appetite
- Persistent pain or health problems (headaches, cramps or digestive problems) that are not treated with treatment
- Suicidal thoughts or attempts
Depression is not an untreatable condition as long as you decide to confront it.
Here are simple ways to confront depression:
- Don't blame yourself: This is the simplest and most important method to beat depression. Everyone feels uncomfortable from time to time, accept that it is not your personal fault. Managing the symptoms of depression requires acceptance and then an active positive approach and patience.
- Talk about it: It's not easy to explain to your loved ones the feelings you're experiencing, but it's easier if you share them. Of course, not everyone will have the ability to understand you completely, but they will be able to support you emotionally and help you not to become isolated.
- Exercise: It may be the last thing you feel like doing, but exercise is considered a natural anti-depressant due to the release of certain hormones (serotonin, endorphins) associated with mood. It is also an effective way to relieve feelings such as anger and stress.
- Implement a healthy eating plan: Follow a healthy and balanced diet, rich in whole grains, fruits, vegetables and proteins. Carbohydrates, omega-3 fatty acids, fish oils and foods containing high levels of vitamin D produce serotonin.
- Try to get enough sleep: Depression and sleep problems often go hand in hand. Everyone has different sleep needs, experts insist it's important to maintain a consistent sleep-wake schedule. Neither hypersleep nor insomnia have positive effects on mood.
- Put off important decisions: Depression can affect your perception and judgment, so it's wiser to put off important decisions, whether related to your relationships or career, until you're feeling better. If this cannot be done, consult people you trust or people with specialized knowledge.
- Take care of your health: While it may seem easy and tempting to neglect your health, doing so can make depression symptoms worse. In fact, depression can worsen existing health problems, and vice versa. People who neglected their health problems reported that their feelings of depression increased significantly.
- Maintain a daily routine: Continue to do everything your daily life requires. Maintaining a routine is important so you are able to maintain some regularity in your life and not withdraw.
- Avoid drugs and alcohol: Substance use can be devastating for people with depression and anxiety, as it affects brain chemistry and consequently the way we think and experience situations.
10. Don't overload your schedule: It is important not to fill your time with more obligations than you can handle and with situations other than those you can manage. In this way, you will not increase the stress of everyday life and the obligations of the day will not be difficult for you.