How to Fight Depression

Everything may feel as if the world is collapsing, but you are not alone in this — depression is a harsh and widespread condition affecting around 10% of the U.S. population. Depression is a serious illness. If left untreated, it can severely impact all aspects of your life. Don't let that happen. Start fighting depression today.

Distinguishing between sadness and depression. There are various reasons why people feel sad: losing a job, the death of a loved one, relationship problems, traumatic events, or other stressors. Occasionally, everyone faces a situation that causes them to feel down. It's completely normal to feel sad sometimes. The key difference between sadness and depression lies in where your attention is focused.

• When you are sad, your emotions stem from a specific event or situation. As circumstances change or time passes, your sadness fades.
• Depression, on the other hand, affects your thoughts, emotions, perceptions, and behaviors. You don’t just feel sad about one particular thing, but about everything. Even if you try to break free from the sadness, it will still linger. In fact, you might feel depressed without any specific reason at all.

Accept that depression is also an illness, much like a common cold. Depression isn't just "all in your head." Scientific studies have proven that it's a physical illness and requires medical attention. Below are descriptions of the ongoing phenomena:

• Neurotransmitters play a role in carrying and transmitting messages between brain cells. Abnormal levels of these neurotransmitters are believed to contribute to depression.
• Hormonal imbalances can also lead to depression, including issues with the thyroid, menopause, or pregnancy.
• Physical changes in the brain have been identified in patients with depression. While the exact significance of these changes remains unknown, ongoing research may one day reveal the causes of depression.
• Depression has a genetic component. This suggests that certain genes may be linked to depression, and scientists are actively working to identify them.
  • Realizing that depression is hereditary and that your children might face a higher risk can cause feelings of guilt. Remember, you can't control your genetic makeup. It’s not your fault. Instead, focus on mastering what you can control. Be a beacon of hope in the fight against depression, and seek help when needed.

Know how to recognize the signs. It's important to note that depression presents differently for each individual. Not everyone experiences the same symptoms – some may have only mild symptoms, while others suffer from more severe manifestations. For some, depression may affect them once in their lifetime, while for others, it can become a chronic condition. Symptoms of depression include:

• Prolonged sadness and emptiness
• Changes in eating habits (either overeating or eating too little)
• Fluctuating weight
• Insomnia
• Hopelessness or pessimism
• Fatigue or lack of energy
• Feelings of worthlessness, guilt, or powerlessness
• Lack of interest in activities once enjoyed
• Difficulty concentrating or making decisions
• Restlessness and irritability
• Thoughts of suicide
• Physical symptoms like aches or headaches

Schedule a visit with your doctor. Depression can cause various mental and physical health issues. It’s crucial to share your experiences with your doctor. They will help clarify the physical causes of your depression.

• Request a referral to a specialist if necessary. Your general practitioner may recommend a psychiatrist or psychologist to make your treatment more effective.

Prepare for your appointment. Doctor's visits are often brief. Here’s how to plan and make the most of the time available:

• Write down all your symptoms.
• Provide important personal information, including major events that have impacted your thoughts, beliefs, or feelings.
• List all medications you're currently taking, including vitamins or supplements.
• Prepare questions for your doctor. Some questions to consider might include:
  • Is depression the most fitting explanation for my symptoms?
  • What treatment options should I consider?
  • What tests do I need to undergo?
  • How can I effectively manage my depression given my current health status?
  • Are there alternative or combined therapies that I should explore?
  • Can I take home any written materials, or are there websites you would recommend?
  • Can you suggest any local support groups?
• Your doctor may also have questions for you. Be ready to answer these:
  • Has anyone in your family experienced similar symptoms?
  • When did you first notice the symptoms?
  • Do you feel sad all the time, or does your mood fluctuate?
  • Have you ever had thoughts of suicide?
  • How is your sleep?
  • Have your daily activities been affected?
  • Do you use any prohibited substances or alcohol?
  • Have you ever been diagnosed with any mental health condition in the past?

Invite someone to accompany you. Ask a trusted friend or family member to join you for your doctor’s appointment. They can help you remember important points to share and assist you in recalling the doctor's advice.

Attend your appointment. In addition to the psychological evaluation, you may also need to undergo a physical exam, which includes measuring your height, weight, and blood pressure, along with lab tests such as a complete blood count and thyroid function tests.

Take your medication. If your doctor prescribes medication for your depression, follow the prescribed dosage and schedule exactly. Do not stop taking the medication without consulting your doctor.

• If you are planning to get pregnant or are already pregnant, it is crucial to discuss the medications you're taking with your doctor. Some antidepressants may pose serious risks to the health of your unborn child. Work with your doctor to create the safest treatment plan for both you and your baby.

Attend therapy regularly. Psychotherapy, also known as talk therapy, is a primary treatment method in combating depression. Therapy helps you regain a sense of fulfillment and control over your life while alleviating depressive symptoms. It will also equip you to handle future stressors more effectively.

• During treatment, you will explore your actions, thoughts, relationships, and experiences. This is your opportunity to gain a deeper understanding of depression and your options. You will also learn better ways to confront and resolve life’s challenges, setting realistic goals along the way. All of this will help you become more confident and happier.
• Attend therapy sessions even if you're not in the mood. Consistent participation is essential for therapy to be most effective.

Form a Support Group. Admitting that you're struggling with depression can be incredibly challenging. Sharing this with others is often even harder, yet it's crucial. Look for trusted friends, family members, or spiritual leaders. You need allies—ideally, more than one—as you battle this condition. Clearly state that you're dealing with depression and ask for their help. A support group can be vital in helping you recover from the ongoing fight against depression.

• Talking about your illness often benefits more than just you. Depression sufferers often endure in isolation. By opening up, you may end the cycle of solitude.
• You can also participate in support groups organized by community mental health centers or religious organizations. Connecting with others who have faced similar struggles can offer hope and strength to continue your journey of battling depression.

Practice Positive Thinking. In your specialist's office, this method is known as cognitive-behavioral therapy, one of the most common treatments for depression. It involves consciously identifying negative beliefs and behaviors and replacing them with healthier, more positive alternatives. While you can't control every undesirable situation, you always have the power to choose how to approach and think about those situations.

• Positive thinking begins with recognizing negative thoughts. On days when you're feeling low, pay attention to the messages you're telling yourself. Pick out one particularly negative thought and confront it. Is there evidence that can contradict that thought? Can you shift it into a more realistic and positive perspective?
• To improve your positive thinking skills, seek guidance from a counselor or doctor who can help you identify negative patterns in your life and encourage you to view them through a more positive lens.

Exercise. Physical activity can significantly reduce symptoms of depression, so start moving. Find activities that spark your interest and can be done regularly (a few times per week), such as:

• Walking
• Hiking
• Team sports (tennis, volleyball, football, rugby, etc.)
• Gardening
• Swimming
• Weight training

Manage Stress. Practice meditation, yoga, or Tai Chi. Balance your life by reducing obligations and carving out more time for self-care.

• After three months of practice, female yoga participants reported a significant decrease in stress, anxiety, and depressive symptoms, as well as an improvement in their energy and mood.

Sleep. Getting enough rest is vital for both your physical and mental well-being. Lack of sleep can make you irritable and restless, and even worsen depression symptoms. Conversely, a good and regular sleep routine (for example, a continuous 7-9 hours of sleep) can enhance your health and overall functioning. If you're having trouble sleeping, talk to your doctor.

Go Outside, Literally. When you're feeling down, it's natural to withdraw and isolate yourself. Stepping outside might be the last thing on your mind, but it is crucial to prevent loneliness and change your surroundings. Make an effort to go out, and stay connected with family and friends.

• Research has shown that joining scenic walking groups can alleviate depression and stress, promoting both mental health and physical fitness.

Write in a Journal. Becoming aware of your thoughts and how they influence your mood is essential in the battle against depression. Consider keeping a journal to express your thoughts.

• Use your journaling time to challenge negative thoughts.
• Share your journal with your doctor.

Quit Substance Abuse. Addiction to alcohol, nicotine, or illegal drugs can worsen depression. Many people with depression turn to these substances as a way of self-medicating. While these substances may temporarily mask depressive symptoms, over time, they can actually make depression worse. If you need help with addiction recovery, contact local rehabilitation centers.

Eat a Balanced Diet. Opt for foods that benefit your health and consider taking vitamins. A healthy body is the foundation for a stable mind. Some scientists have concluded that those with poor-quality diets—rich in processed foods, refined products, or sugary items—are more likely to suffer from depression.

• Enjoy a diet full of fruits, vegetables, fish, lean meats, and nuts to improve your health and mood.

Strengthen the Connection Between Mind and Body. Doctors who specialize in complementary and alternative medicine believe that achieving harmony between the mind and body enhances overall health. Techniques to reinforce the mind-body connection include:

• Acupuncture
• Yoga
• Meditation
• Guided imagery
• Massage therapy

• If you are having suicidal thoughts, reach out to someone immediately. In the U.S., the National Suicide Prevention Lifeline is available 24/7 and is free at 800-273-8255. Alternatively, you can dial your local emergency services number.