Suffering from Depression
Are you depressed?
If you identify with several of the following signs and symptoms—especially the first two—and they just won’t go away, you may be suffering from depression.
- you feel hopeless and helpless you’ve lost interest in friends, activities, and things you used to enjoy
- you feel tired all the time
- your sleep and appetite has changed
- you can’t concentrate or find that previously easy tasks are now difficult
- you can’t control your negative thoughts, no matter how much you try
- you are much more irritable, short-tempered, or aggressive than usual
- you’re consuming more alcohol than normal or engaging in other reckless behaviour
There are many other symptoms to depression no different that there are many different types of depression in each individuals. We will discuss a few guidelines to help you in the road to recovery of depression. Remember there is no “one size fits all” treatment that cures depression
Just as the symptoms and causes of depression are different in different people, so are the ways to feel better. What works for one person might not work for another, and no one treatment is appropriate in all cases. If you recognize the signs of depression in yourself or a loved one, take some time to explore the many treatment options. In most cases, the best approach involves a combination of social support, lifestyle changes, emotional skills building, and professional help.
Depression treatment tips:
● Learn as much as you can about your depression. It’s important to determine whether your depression symptoms are due to an underlying medical condition. If so, that condition will need to be treated first. The severity of your depression is also a factor. The more severe the depression, the more intensive the treatment you’re likely to need.
● It takes time to find the right treatment. It might take some trial and error to find the treatment and support that works best for you. For example, if you decide to pursue therapy it may take a few attempts to find a therapist that you really click with. Or you may try an antidepressant, only to find that you don’t need it if you take a daily half hour walk. Be open to change and a little experimentation.
● Don’t rely on medications alone. Although medication can relieve the symptoms of depression, it is not usually suitable for long-term use. Other treatments, including exercise and therapy, can be just as effective as medication, often even more so, but don’t come with unwanted side effects. If you do decide to try medication, remember that medication works best when you make healthy lifestyle changes as well.
● Get social support. The more you cultivate your social connections, the more protected you are from depression. If you are feeling stuck, don’t hesitate to talk to trusted family members or friends, or seek out new connections at a depression support group, for example. Asking for help is not a sign of weakness and it won’t mean you’re a burden to others. Often, the simple act of talking to someone face-to-face can be an enormous help.
● Treatment takes time and commitment. All of these depression treatments take time, and sometimes it might feel overwhelming or frustratingly slow. That is normal. Recovery usually has its ups and downs.
● Lifestyle changes: An essential part of depression treatment. Lifestyle changes are simple but powerful tools in treating depression. Sometimes they might be all you need. Even if you need other treatment, lifestyle changes go a long way towards helping lift depression. And they can help keep depression at bay once you are feeling better. Lifestyle changes that can treat depression
● Exercise. Regular exercise can be as effective at treating depression as medication. Not only does exercise boost serotonin, endorphins, and other feel-good brain chemicals, it triggers the growth of new brain cells and connections, just like antidepressants do
Best of all, you don’t have to train for a marathon in order to reap the benefits. Even a half-hour daily walk can make a big difference. For maximum results, aim for 30 to 60 minutes of aerobic activity on most days.
● Nutrition. Eating well is important for both your physical and mental health. Eating small, well-balanced meals throughout the day will help you keep your energy up and minimize mood swings. While you may be drawn to sugary foods for the quick boost they provide, complex carbohydrates are a better choice. They’ll get you going without the all-too-soon sugar crash.
● Sleep. Sleep has a strong effect on mood. When you don’t get enough sleep, your depression symptoms will be worse. Sleep deprivation exacerbates irritability, moodiness, sadness, and fatigue. Make sure you’re getting enough sleep each night. Very few people do well on less than seven hours a night. Aim for somewhere between seven to nine hours each night.
● Social support. Strong social networks reduce isolation, a key risk factor for depression. Keep in regular contact with friends and family, or consider joining a class or group. Volunteering is a wonderful way to get social support and help others while also helping yourself.
● Stress reduction. Make changes in your life to help manage and reduce stress. Too much stress exacerbates depression and puts you at risk for future depression. Take the aspects of your life that stress you out, such as work overload or unsupportive relationships, and find ways to minimize their impact.
No one person is the same therefore there is no “one size fits all” cure or treatment.A report from the American Journal of Psychiatry showed that massage therapy had “potentially significant effects” in alleviating symptoms of depression. So how exactly can massage help:
- It lowers cortisol levels. Cortisol is the body’s response to stress and massage therapy lowers it by as much as 50%.
- It increases the levels of serotonin and dopamine which are both neurotransmitters that help to stabilize mood.
- It induces a feeling of relaxation
Taking time for massage is as important for people suffering from depression as it is for people suffering from aches and pains. Ongoing massage therapy promotes a relaxed state of mental alertness and our membership system can make having massages more regularly much more achievable. Sometimes it can be difficult to make time to take care of yourself but it is important.