BEST WAYS TO IDENTIFY AND MANAGE DEPRESSION

By J. Edwards Holt

WHILE MOST PEOPLE OCCASIONALLY FEEL SAD OR DEPRESSED, DEPRESSIVE DISORDER IS SOMETHING WAY BEYOND THAT. IT’S A COMPLEX DISORDER ANYONE CAN SUFFER FROM AND AFFECTS YOUR EMOTIONAL, PHYSICAL, BEHAVIORAL, AND COGNITIVE FUNCTIONS.

Depressive disorder can make it difficult to manage the symptoms and leave you wondering how to deal with it. It is not uncommon for individuals with diagnoses like autism, anxiety disorder, and even those with physical illnesses to experience some form of depression. It is also very common for a family member or someone in close contact with the individual to experience depression themselves.

While there are some common depression symptoms, it affects everyone differently. This article will help in identifying symptoms and managing depression.

How to identify depression

There currently isn’t a “depression test.” You can decide to see a mental health professional any time you think you’re experiencing depression. But if you aren’t sure, look through these symptoms and let your doctor know.

• Feeling hopeless The most common symptom of depression is having a hopeless outlook on life. Depression skews how you view and feel about life, so you may feel like things will never get better. De-

pression can also cause feelings of intense guilt or self-hate, making you feel like negative things are all your fault.

• Losing interest Those in depressive episodes lose interest in activities they normally enjoy. From a friend’s or family’s perspective, you’ll notice your loved one withdrawing from their normal sports, get-togethers, and hobbies. This can include sports, shopping, and hanging out with friends.

If you’re suffering from depression, you’ll find it takes the enjoyment out of the activities you once loved. You’ll also feel less motivated to do things you need to do, such as go to work, exercise, and bathe.

People suffering from depression can also lose interest in sex. Decreased sex drive and impotence are symptoms of major depression.

• Experiencing fatigue One of the reasons depression is so difficult to fight is because it causes fatigue. If you feel tired all the time, it’s much easier to stay in bed rather than try and do the things you usually love. This could also lead to excessive sleeping since you lack energy.

Depression can also lead to sleep problems, such as insomnia. Depression and insomnia make each other worse, as your lack of quality sleep exacerbates symptoms.

• Feeling anxiety Anxiety doesn’t cause depression, but anxiety and depression often go together. Anxiety causes feelings of dread, panic, restlessness, and tension. Physical symptoms include rapid heart rate, heavy breathing, and even twitching or trembling.

• A change in appetite Changes in appetite are different in every person who deals with depression. You may find an increased appetite and gain weight, or you may have a decreased appetite and lose weight. If changes in your appetite aren’t intentional, they may be a sign of depression.

A changing appetite is sometimes an early sign of depression or a warning of a relapse. A sudden weight change can also be a warning, especially if you have experienced depression in the past.

Weight fluctuations can be related to other depression symptoms. Lack of energy, fatigue, and loss of interest in other activities can lead to loss of interest in eating. Some people experience nausea, which causes their loss of appetite.

• Experiencing mood swings Emotions can feel uncontrollable when you’re depressed. With everything going on in your body, you may experience anger one minute and uncontrollable sadness and crying the next. Women can be more susceptible to mood swings with the hormonal changes that occur around their period. These fluctuations, combined with environmental stressors, such as caretaking, work, and responsibilities at home, can be overwhelming.

• Having suicidal thoughts or attempts at suicide Unfortunately, severe depression carries a risk of suicide. Depression alters your perception, which can lead you to seek permanent solutions for temporary problems. If things seem bleak and overwhelming, suicide can seem like an option to end deep suffering.

Suicidal thoughts should be taken seriously. Some warning signs are: • Tying up loose ends, like changing a will • Talking about death • Taking risks that could lead to death • Talking about feeling hopeless

• A sudden switch from sadness to happiness, or seeming calm • Visiting loved ones and close friends • Giving away possessions

If you or someone you know is showing these symptoms, immediately contact a mental health professional, call a suicide hotline, or go to the emergency room.

How to manage depression

Depression drains your hope, energy, and drive, which can make you wonder how to deal with depression at all. But the things that are the most tiring are usually the ones that help the most. The trick is to take small, manageable steps and not be hard on yourself.

Coping with depression is going to look different for everyone. But here are some tips to get you moving in the right direction:

• Speak to a mental health professional Seeking help from a professional doesn’t mean you’re weak. A professional can give you personal direction to feel better. It also helps to have someone who won’t judge you and is on your side on your road to recovery.

• Reach out to a loved one Depression can often be isolating, especially when it seems tiring to do things you used to enjoy. But feeling support from people who make you feel safe is important for managing depression. If meeting up with friends seems overwhelming, try texting first. Take time to volunteer and help others.

• Do things that make you feel good Although putting yourself out into the world may not be fun, it’ll boost your mood and give you energy. Even if you don’t feel like it, prioritize doing fun things. Do things you used to like. Get enough sleep, exercise, and eat food that makes you feel good.

Actively fight stress in your life. Stress and anxiety often get worse with depression, so pick activities that energize and relax you. Practice relaxation techniques, such as deep breathing, yoga, and meditation.

• Watch your thoughts Your thoughts can be your worst enemy. Write down what negative thoughts keep coming to mind. Once you write them down, you’ll be able to see them more clearly. Then you can challenge the distortions. Ask yourself: does this thought help? Challenge yourself to find evidence to support your negative thoughts, and find more accurate and positive thoughts instead.

Depression affects everyone differently, but it’s always a serious concern. If you think you’re suffering from depression, contact a mental health professional. References

“Depression’s Effect On Your Appetite.”—https://www.everydayhealth.

com/hs/major-depression/depressions-effect-on-appetite/ “Depression and Mood Swings.”—https://www.sanfordhealth.org/medicalservices/womens/midlife/depression-and-mood-swings “Symptoms of Depression.”—https://www.webmd.com/depression/guide/ detecting-depression “Signs of Depression.”—https://www.healthline.com/health/depression/ recognizing-symptoms#suicidalthoughts “Coping with Depression.”—https://www.helpguide.org/articles/ depression/coping-with-depression.htm “Tips to Manage Depression.”—https://adaa.org/understanding-anxiety/ depression/tips

J. Edwards Holt is an American author who has spent a lifetime dealing with mental health problems. Diagnosed with Tourette’s syndrome, anxiety, and depression at 10 years old, and later OCD and ADHD at 13, success has never come easy for him. After spending most of elementary and middle school isolated, in and out of therapy, Holt managed to turn things around and graduated high school as Valedictorian, later on going on to graduate college with a major in education. Even today, as a successful author, Holt still copes with symptoms of his illnesses. Because of this, he is a continued advocate for those struggling with mental health, incorporating bits and pieces of his own experiences in his written works. Website: jedwardsholt.com

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