Understanding Depression

‘Let me sleep’ was the short suicide note left by a youth in his final year at IIT KGP, India. It's very saddening that a fourth-year student ended his life hanging himself from the ceiling fan. 

“Not being able to meet the expectations” is the reason for most suicides in the student community. Depression is a common mental disorder globally.

According to the world health organization (WHO), Depression is a common illness worldwide, with an estimated 3.8% of the population affected, including 5.0% among adults and 5.7% among adults older than 60. Approximately 280 million people in the world have depression. Depression is different from usual mood fluctuations and short-lived emotional responses to challenges in everyday life. 

Depression

Feeling sad is a healthy, regular part of life. For some people, sadness comes out of nowhere, triggered by something as simple as a song on the radio or TV. But for others, sadness won’t go away, and the origin of sorrow is hard to discern. It causes feelings and thoughts that won’t go away. Many lose interest in normal daily activities lack energy and have trouble concentrating. These are all signs of depression, a mood disorder called clinical depression or major depressive disorder.

Helping someone with depression can be a challenge. Learn how to offer support and understanding and help your loved one get the resources to cope with depression. Here's what you can do.

The symptoms of depression

Depression signs and symptoms vary from person to person.

·       Feelings of sadness, tearfulness, emptiness, or hopelessness

·       Angry outbursts, irritability, or frustration, even over small matters

·       Loss of interest or pleasure in most or all normal activities, such as sex, hobbies, or sports

·       Insomnia or sleeping too much.

·       Tiredness and lack of energy, so even small tasks take extra effort.

·       Changes in appetite — reduced appetite and weight loss or increased cravings for food and weight gain

·       Anxiety, agitation, or restlessness

·       Slowed thinking, speaking, or body movements.

·       Feel worthlessness or guilt, fixating on past failures, or blaming yourself for things that aren't your responsibility.

·       Trouble thinking, concentrating, making decisions, and remembering things.

·       Frequent or recurrent mention of death, suicidal thoughts, suicide attempts, or suicide

·       Unexplained physical problems, such as back pain or headaches

People with depression may not recognize or acknowledge that they're depressed. They may not be aware of the signs and symptoms of depression, so they may think their feelings are normal.

Worsening depression needs to be treated as soon as possible. Encourage your loved one to work with their health and wellness coach or mental health provider to devise a plan for what to do when signs and symptoms reach a certain point. As part of this plan, your loved one may need to:

·       Take self-care steps, such as being sure to eat healthy meals, get an appropriate amount of sleep and be physically active

·       Contact a health and wellness coach to see about adjusting or changing the behavior and lifestyle for growth and improvement.

·       See a psychotherapist, such as a licensed counselor or psychologist, if the case worsens.

How a Health Coach can help when you find a symptom before it gets worse

Your coach can

    Help identify behaviors and actions to achieve and maintain your health goals.

    Can personalize your plan for better health.

    Diagnose for severity using specific tools.

    Help you find a therapist if you don’t have one.

Tips For a Healthy Lifestyle

Nutrition:

Eating right can play a significant role in staying healthy. Minimize how much caffeine you have. Caffeine has a significant impact on behavior. Be aware of the effects that alcohol can have on your body and your medications. Alcohol can disrupt sleep and affect your moods. Combining certain medications with alcohol can be very dangerous. Avoid high-fat and overly salty meals. These foods can lead to obesity, high blood pressure, and other medical conditions. Opt for healthy fats like fish, avocados, and nuts. Try to keep your blood sugar level even. Avoid sugar and refined foods as much as possible. Eat more whole foods, fruits, and vegetables. Eating smaller meals every few hours can help you maintain an even blood sugar level.

Exercise

Exercise has a significant role in managing depression. There is a direct relationship between how much exercise you get and how you feel. Exercise can improve your mood, promote better sleep, and help you lead a healthy lifestyle. Here are some tips on incorporating exercise into your daily life: Exercise with a friend. If you do not already work out, you can make it more interesting by choosing a team sport or working with a friend or coworker. Pick a type of exercise you enjoy. You are more likely to stick with something you like doing. You could try swimming or dancing if you’re not a big fan of running or biking. Start slowly and work your way up. Try not to push yourself too hard in the beginning. Find a comfortable pace and gradually increase your activity. Your overall health may dictate what type of exercise you can do. You should always check with your doctor before beginning an exercise regimen.

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