When it’s More Than Sadness: Shedding Light on Depression
Depression is extremely common, and yet still vastly misunderstood. Many people still believe the myth that depression is just a case of being really sad. They believe that if people with depression would just “stop thinking negative thoughts” or “do something that makes them happy” that would solve the problem. It’s because of this common misconception, that many people with depression end up feeling different, isolated, alone, which can lead to even deeper levels of depression….and so the cycle continues.
SO IF DEPRESSION ISN’T JUST SADNESS, WHAT IS IT?
The National Institute of Mental Health defines depression as a mood disorder that causes distressing symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working.
Depression is the leading cause of disability worldwide, according to the World Health Organization, affecting over 300 million people of all ages, and that number is on the rise. In the United States alone, over 17 million people have reported having at least one major depressive episode in the past year according to a recent survey by the National Survey on Drug Use and Health (NSDUH).
But while these definitions and statistics help us understand the scope of depression, they don’t shed light on what depression actually feels like.
Depression is a respecter of no one. It can come out of seemingly nowhere like a dense fog, taking over your thoughts and clouding your sense of purpose, or it can be the result of a traumatic life event or experience, resulting in deep and persistent feelings of hopelessness or worthlessness.
Depression can also have other negative effects, including difficulty concentrating, lack of motivation, low energy, reduced appetite, poor sleep and more. Here is what depression feels like to a few people who have experienced it first hand:
“It’s so difficult to describe depression to someone who’s never been there, because it’s not sadness. I know sadness. Sadness is to cry and to feel. But it’s that cold absence of feeling — that really hollowed-out feeling.”
— J.K. Rowling
“Depression gave me a complete and utter sense of isolation and loneliness. Its debilitation was all-consuming, and it shut down my mental circuit board. I felt worthless, like I had nothing to offer, like I was a failure. Now, after seeking help, I can see that those thoughts, of course, couldn’t have been more wrong.”
— Kristen Bell
“You don't want to move, you can't move in the darkness. You're like, 'I am just going to sit right here and I want to wallow in this. As much as it hurts, I am going to sit right here because this is what I deserve. This is what I deserve, so I am going to sit here because I am that horrible of a person.'"
— Wayne Brady
WHAT CAUSES DEPRESSION?
Depression can’t be linked to a single cause or series of events. According to research, depression is a likely combination of genetic, biological, environmental, and psychological influences.
Traumatic life events like the death of a loved one, a failed or unhealthy relationship, chronic pain or illness, a life-altering accident, or any number of intensely stressful situations can result in a depressive episode, however, depression can also occur without a stressful life event or circumstance.
So how can you tell if you are just going through normal sadness or grief about a given situation, or whether you are suffering from depression. Here are a few signs and symptoms of depression that might help bring you some clarity:
Feelings of intense sadness or hopelessness
Loss of interest in activities that you usually enjoy
Changes in appetite leading to significant changes in weight
Increased anxiety or agitation
Restlessness (pacing, constant movement in arms or legs)
Dramatic mood swings (anger, frustration, intense sadness)
Insomnia (inability to fall or stay asleep) or hypersomnia (sleeping too much)
Significantly reduced energy or increased levels of fatigue
Slowed speech or movement
Feelings of worthlessness or incessant guilt (self-blame, negative self-talk)
Difficulty thinking, concentrating or making decisions
Thoughts of death or suicide
DEPRESSION DOESN’T HAVE TO DEFINE YOU
The good news is, if you find yourself suffering from depression, there is hope. Depression is highly treatable and the vast majority of people who have it and take the necessary steps to address it go on to lead happy, healthy lives. Here are some things you can do to reduce the negative effects of depression and improve your quality of life.
Get regular physical activity: Simple activities that get your body moving, like walking, biking, jogging, can help relieve tension and boost your physical energy by releasing endorphins, which helps improve your mood.
Practice good sleep hygiene: Good sleep hygiene means taking the necessary steps to get you into the mindset of rest. This can include going to bed and waking up at the same time every day, turning off technology at night, keeping your bedroom dark and free from distraction, reading a good book, and anything else that helps you relax.
Eat a healthy, balanced diet: The food we eat has a direct correlation on our energy, mind, and mood. So the healthier we eat, the healthier we feel both mentally and physically.
Avoid alcohol: Alcohol is a depressant, so limiting or avoiding alcohol consumption all together can be very helpful in reducing the symptoms of depression (or their intensity)
Speak to a close friend or therapist: Talking with someone you trust like a close friend or a therapist can help you feel less alone and put your current circumstance into perspective.
Depression can be a very isolating and lonely mental illness, but it doesn’t have to be. As one of 300 million people who suffer from this disorder, you can rest assured that you are most certainly not alone. If you are experiencing signs or symptoms of depression, talk to your doctor or a therapist about what you are experiencing and a plan of action to help you get back to feeling like you again.
“I found that with depression, one of the most important things you can realize is that you’re not alone. You’re not the first to go through it, you’re not gonna be the last to go through it.”
— Dwayne “The Rock” Johnson
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