How to Deal with Depression

dep4 Inner Dialogue of Depressed

 Even though you may not be depressedthis article is for you – for you to heal yourself AND help someone – who may not realize it.

You could be a person who is living a life fully engaged in various pursuits in their professional, family, parental, social arenas are considered fairly successful – YET – might be slightly stressed [as popularly referred].

Depression is more common – THAN – majority of us think, know and believe [especially those of us - who are not part of the medicine and medical world].

In many cases – the lack of awareness AS WELL AS Taking Depression lightly or thinking that we are immune to it, makes it deadlier than it should be. Yes many of people going through depression are real serious and unfortunate ones.

Mental illness may not be a choice but going for the recovery definitely falls within the options that life gives us.

Here in this article you would find the following information/assistance

  • 1.To First understand what forms of SUBTLE depression can take place in the lives of so-called normal people
  • 2.Check-list to determine – whether you any symptoms which needs your immediate attention PLUS whether you should seek professional help
  • 3.To find if someone among your loved one may be the silent sufferer
  • 4.Give you the Do-It-Yourself *– practical tips to deal with disappointments*, burn-outs*, frustrations*, irritations*, depression*, Anger*=> all throughout this article all the * marked ones mean there is a separate DIY blog in the blog section of Success Unlimited Mantra – from the heart of Subhashis

As per the WHO studies - by 2020 the mental disorders would become the 2nd most havoc creating health challenge.

In India there are supposed to be almost 100 million [of the 1 billion+ population (this figure is from fragmented studies)] people who are affected with some form of mental illness – but even more unfortunate is that maybe only 5% receive the correct psychiatric assistance and much fewer than this have access to rehabilitation services.

Here in India, People suffering from any type of mental disorders are called MAD in general and seeking psychological and psychiatric help is big-taboo and these victims are often considered a burden or even a threat by the society.

Because of this stigma – many people are living a life with fragile hope that their life will get better – AND they hide their sufferings.

Many suffer silently – believing that what is happening to them is KARMA of previous births

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And the GOD-men of India and the religious zealots too promote this totally baseless concept.

Baseless because no-one knows what happens after we die and whether there is any after-life OR before-life.

One of the prominent God-man who advertises in media in big ways – even claims that he knows all about his past 3 births and of last 300 years of his earlier lives.

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Many of those having depression can also choose to spend their life – helping others with zeal to suppress their own internal struggles and the turmoil [like that circus-clown who was advised by the therapist to go and laugh after watching the clown in circus – the clown said – I am that clown].

Helping* others – when you are happy – is the most wonderful way for CREATING sustained happiness – BUT – its emphasis is "WHEN YOU ARE HAPPY".

When we help others ONLY "because we want to forget our woes – and – to keep it suppressed and hidden" – although it will make us feel better temporarily – but in long-term we will be back to square one as many of those we help won't even acknowledge our contribution [which will trigger yet-bigger bout of depression].

Robin Williams who made millions of people laugh – had deep-rooted loneliness and other issues. Michael-Jackson is another example. There are thousands of such Global examples.

Just making other's happy – won't and can't cure out own depression.

Neither being hugely successful can make our mental and emotional issues go-away.

YET – helping others is an essential-immutable part – along with all other tools and methods that we need to make the quality of our lives better [it is certainly not stand-alone tool].

Happiness* – does not come through acquiring any talent and skills.

Meaningful-Happiness* is more about developing healthy life-style choices, practices and habits – ALONG with – breaking the unhealthy-ones.

Life is a combination of happiness and pain through failures, mistakes, setbacks, crises.

But your this current suffering need not become the foundation for your future condemned life.

Understanding the broader perspective of life may equip us with the strength, resilience and hope to move forward through painful times – in better mental and emotional states.

Let us first see and understand what Depression may look like through this simple test.

33 Questions to Test Yourself for Depression

Answer in either way

  • A.Give Marking to each of the 33 statements below [about how you have felt and behaved during the past 3 weeks. Be honest for the most accurate result] Give Yourself 0 to 5 marks – each 0 is for not at all [for that statement only] AND 5 for all the time [again for that statement only]
  • B.OR just say Yes – if you agree with any statement as being true for you during the period of last 3 weeks on regular basis
  • 1.I don't feel like getting up from bed in the morning
  • 2.Even though I have work – I feel like postponing it
  • 3.I feel fatigued, sleepy and tired almost all throughout day
  • 4.I feel there is no hope in future
  • 5.I have to force myself to do the essentials
  • 6.I do things just because I have to and do them slowly
  • 7.It is hard for me to concentrate
  • 8.I find it difficult to focus on reading
  • 9.There is nothing to look forward to - The pleasure and joy has gone out of my life
  • 10.I find it difficult to making decisions – even simple ones
  • 11.Even those things I used to enjoy does not interest me any more
  • 12.Some days I do get a lot of energy and feel suddenly alive – but it does not last
  • 13.I get angry and irritated at small things – I realize this also
  • 14.I get agitated by small incidents like say by reading about something in newspapers
  • 15.I feel restless and feel there is a void – but – don't know what it is
  • 16.I dwell on past a lot – mostly on the bad things
  • 17.I have lots of thoughts – which begins with – If Only I…….
  • 18.It takes lots of will-power for me to do simple things
  • 19.I blame the circumstances and other people and my luck
  • 20. I am very jealous and envious of people's success and happiness
  • 21.I feel like cursing and swear a lot
  • 22. I feel sad and melancholic for no obvious reasons – time to time
  • 23. I want to be left alone by others
  • 24. I don't feel like going for social functions and celebrations
  • 25. I feel guilty about the mistakes I made
  • 26. I feel like I could have accomplished a lot but failed
  • 27.I have erratic either too little or too much or disturbed one
  • 28. Prospects of good things don't excite me much
  • 29. Thinking in absolute – like a child – especially about the negatives
  • 30. Feeling all alone
  • 31.Change in interests and low motivation
  • 32. Ignoring in self-care
  • 33. Sharp decline in my performance academically, professionally and in other areas

If you have understood the statements correctly and have honestly answered them

AND

Have given more than 2-marks to 6 or MORE STATEMENTS [or agree with more than 6 statements] – seek guidance from an expert professional immediately – besides practicing/doing the tips given below.

The above could be Symptoms of mild to serious Depression – if scored high.

The higher the score – the more urgent attention you need to take.

18 Symptoms of Major Depressive Disorder or Clinical Depression

Clinical depression is characterized by the presence of 5 or more of these symptoms

  • 1.Crankiness and Tantrums
  • 2.Feel like crying or actually crying or become tearful even without provocation
  • 3.Absolutely no interest in anything
  • 4.Complete or major Breakdown of daily routine
  • 5.Significant weight-loss or weight-gain of around 5-10% within this period
  • 6.Even the smallest daily-chores like dressing or brushing or bathing -seem difficult to do and take longer than usual
  • 7.Feelings of unworthiness
  • 8.Excessive guilt and shame
  • 9.Self-blame
  • 10.Indecisiveness and diminished ability to think and concentrate
  • 11.Feeling disoriented, lost and distracted
  • 12.Suicidal thoughts
  • 13.Thoughts of death and dying
  • 14.Psychomotor retardation (a slowing of a person's physical movements) for two months or more
  • 15.Problems in eating and sleeping — either too much or too little
  • 16.Persistent sadness - lasting two weeks or more
  • 17.Loss of sexual desire
  • 18.Turning to alcohol or drugs to try to make yourself feel better

Please Note – The above list of symptoms is not applicable for following cases [although there are significant overlap]

  • 1.A depressed mood caused by substances abuse such as drugs, alcohol, and or medications
  • 2.A bipolar disorder
  • 3.Schizoaffective disorder
  • 4.Any others psychotic/delusion disorder
  • 5.A person suffering from a major depressive episode during a period of bereavement or grief - such as after the loss of a loved one – as per the major depressive disorder criteria in DSM-5 (the latest diagnostic manual of mental disorders)

Fighting depression is never easy.

Pulling yourself out of darkness requires extraordinary strength — but in the process, you would build a depth of solid resilience and healthy-living.

50+ DIY Tips How to go From Depression to Deep-Meaningful-Sustainable Happiness - Beat Depression the Healthy way

  • 1.Re-framing and Understanding Depression for What it Actually Is
  • I.First understand that - Depression is real and there are no quick fixes or instant miracle cures – and – many of what I am suggesting is NOT going to be easy – BUT – you can do all of these and beat depression
  • II.Understanding that the Depression is a natural part of life - Being depressed doesn't make you weird or mentally unstable or broken.
  • III.It means that you are a normal, functioning member of society. Depression is simply a signal to your brain that something is wrong and you need to take action to fix the situation.
  • IV.Nearly every person in the world will suffer from some form of depression at some point in their lives and this is okay.
  • V.Whether this depression is caused by a breakup, death, job loss, or chemical imbalance is irrelevant. This is a problem that we all face and, only by accepting the prevalence and normalcy of this problem can we take the action required to fix it.
  • VI.Depression is nothing more than a signal. The same way that your "Check Engine" light on your car is a signal that something isn't working properly and needs attention
  • VII.So instead of seeing depression as this negative thing, we need to realize that depression is actually there to serve us. It's a sign that something in our lives isn't working and that we need to take action to remedy the situation
  • VIII.You beat depression by creating an environment, physically, mentally, and emotionally where depression cannot exist
  • 2.MOVE YOUR BODY EVERY DAY – be active
  • 3.Exercise relieves depression in the short-term, too. A single workout rewires your brain for happiness and relaxation.
  • 4.Exercise releases feel-good endorphins.
  • 5.Working out also immediately increases serotonin, the target of antidepressants, and can rapidly lift the cloud of depression
  • 6.Find purpose in your life
  • 7.Create a list of small goals to achieve
  • 8.Put your focus on something larger than yourself
  • 9.Take challenges by stretching yourself in the areas of your big-picture- use your creativity* to overcome the obstacles
  • 10.Always be among people – you know care for you – Never-NEVER-never isolate yourself, be around people –even if it means just going to a store.
  • 11.If your depression is overwhelming or just doesn't seem to go away, don't hesitate to tell an adult that you need some help
  • 12.Socialize Like Your Life Depends on It – you can't cure depression by yourself – as Beating depression is a team effort.
  • 13.Treating all inflammation for relief from pain
  • 14.Say No to smoking
  • 15.Depression makes it easy to stay isolated and hard to socialize. Which, in turn, makes the depression worse and increases the desire to stay isolated.
  • 16.Volunteering once every two weeks to help a big social cause
  • 17.Watching/reading stuff that makes you Laugh Until Your Stomach Hurts
  • 18.We've all heard the saying that "Laughter is the best medicine".
  • 19.Natural Supplements for Depression – taking tablets with Zink, Manganese, Vitamin-B Complex, Vitamin D3 etc
  • 20. Slowly accepting that your today's pain are not indicators for your happier future tomorrow
  • 21. Using your will power* to the opposite of your depressive voice
  • 22. Forcing yourself to maintain a disciplined routine of daily chores
  • 23. Making your bed immediately after waking up
  • 24. Drinking a glass of water or more after waking up sitting
  • 25. Doing something you enjoy - It could be playing an instrument, painting, hiking, or biking or spending time with your loved ones
  • 26. Will yourself to go to a therapist
  • 27.Develop a GOAL with your therapist
  • 28. Learn the combination of treatment [tips given here + the therapist's advice and/or medication] use that works for you
  • 29. Believe in and figure out that a better way
  • 30. Facing your fears* by taking action towards what makes you scared
  • 31.Taking on responsibilities
  • 32. Track triggers and symptoms
  • 33. Learning to practicing Staying calm
  • 34. Recognizing the importance of self-care
  • 35. Learning to Breathe deeply and relax the muscles
  • 36. Asking for help – from Family and friends, A doctor, A therapist, Support groups
  • 37.SET SMALL GOALS- Get out of bed, Have a shower and shave, Get dressed, Eat breakfast, Head to work
  • 38. KEEP DOING THINGS - Record your accomplishments
  • 39. If possible for you to mediate[I found when I am feeling blues – I am unable to have enough concentration to focus on meditation – SO INSTEAD – I use the power of accepting and feeling my blues =for some time AND then asking myself how do I beat this mood and use various techniques those work for me] – then learn various meditation techniques and use what best suits your personality and disposition
  • 40. Pray to God
  • 41.Set Your goals which would give you a sense of accomplishment – and which is Something you can control, manageable and realistic -it should not depend on others
  • 42. Don't give up
  • 43. Reach out and stay connected - Look for support from people who make you feel safe and cared for
  • 44. Make face-to-face connect a priority instead of Phone calls
  • 45. Avoid reading social media posts
  • 46. If possible get a pet
  • 47.Join a support group for depression
  • 48. Don't skip meals


Depression Treatment

Depression is a complex disorder. Most clinicians practicing today believe it's caused by a combination of biological (including genetics and bacterial), social, and psychological and physiological factors.

A treatment approach that focuses exclusively on one of these factors is not likely to be as beneficial as a treatment approach that addresses both psychological and biological aspects (through, for example, psychotherapy and medication).

  • A.12 tips for Treating your sleep-disorder – follow the given routine
  • 1.Going to bed before 11 p.m. at the same time each day
  • 2.Wake up at the same time each day
  • 3.Sleep in a dark place – no lights
  • 4.Sleep in cold room – even if you need to cover yourself with quilt it is alright
  • 5.No TV or Mobile or Gaming at least 1-2 hours before sleep
  • 6.Bed meditation rituals lying down for 15 minutes
  • 7.No caffeine or alcohol or carbonated drinks or any other stimulant at least 3 hours before
  • 8.Having meals at least 3 hours before
  • 9.Drinking very less water in the hour prior to going to bed
  • 10.Treating bladder issues
  • 11.Treating the acidic and gas issues
  • 12.Aerobic and other Exercise anytime before 6pm in the evening
  • B.Psychotherapy for Depression
  • 1.Cognitive-behavioral therapy (CBT) focuses on changing negative or distorted thoughts and behaviors that perpetuate your depression.
  • 2.Interpersonal therapy (IPT) seeks to improve a person's relationship skills, such as - communicating effectively, expressing emotions appropriately, and being properly assertive in personal and professional situations.
  • 3.Behavioral activation therapy (BA) focuses on helping individuals change their behavior, which helps to change their mood.
  • 4.Acceptance and commitment therapy (ACT) helps you to focus on the present (instead of getting tangled up in thoughts about the past or future, observe and accept negative thoughts and feelings, so you don't get stuck, identify what's most meaningful and important to you
  • 5.Problem-solving therapy (PST) helps individuals with depression learn to cope effectively with stressful problems in their daily lives. People with depression might view problems as threats and believe they're incapable of solving them.
  • 6.Short-term psychodynamic psychotherapy (STPP) focuses on interpersonal relationships and unconscious thoughts and feelings.
  • 7.Family or couples therapy should be considered when your depression is directly affecting family dynamics or the health of significant relationships.

Therapy is an active collaboration between therapist and Yourself.

The Therapist does not have any power unless you participate and cooperate with him/her 100%.

  • C.Medications for Depression

Your doctor will choose your medication based on various factors

  • 1.Your responses and adverse effects of prior medications
  • 2.Your co-existing medical and psychological disorders/issues
  • 3.Other medications you are on and their impact on your treatment and conditions Toxicity of overdose
  • 4.The Risk and benefit of your treatment plan and alternative treatment plan
  • 5.Whether you could be at risk aggravations of certain fatal elements
  • 6.Many other factors including your financial and other aspects


The POSSIBLE Side-effects of Anti-Depressants

  • 1.Depression is a big business - The more newer generation Anti-Depressants Selective Serotonin Reuptake Inhibitors [SSRIs] are there – the more people getting sicker
  • 2.Nausea
  • 3.Overeating
  • 4.Loss of sexual desire and Libido
  • 5.Erectile Dysfunction
  • 6.Drowsiness and Dizziness
  • 7.Fatigued
  • 8.Insomnia
  • 9.Constipation
  • 10.Agitation
  • 11.Irritability
  • 12.Anxiety

You would say WTF, WTH, OMG – to eliminate these very symptoms I am taking these medicines for.

  • A.Yes – for some people – these are definite life-savers AND for many it may aggravate and can make you dependent for life. Take MEDICAL ADVICE FOR WHAT IS RIGHT FOR YOU
  • B.Anti-depressants has to be taken for shorter periods under medical guidance and supervision and also gradual weaning-out under the doctor's advice ALONG with the Tips give above – for some people
  • C.Anti-depressants Are a Temporary Solution[for many people] AND for some life-long one
  • D.To Win the War Once and For All You Must Find Natural Ways to Fight Depression along with Therapy and Medications
  • E.And although you can beat depression fast, it won't happen overnight - It isn't going to change your life in a day, week, or month. It will take consistent practice and effort. It will require that you make very big changes in your lifestyle and habits


Causes & Diagnosis

  • 1.Depression doesn't discriminate who it affects by age, gender, race, career, relationship status, or whether a person is rich or poor.
  • 2.It can affect anyone at any point in their life, including children and adolescents


Why to get professional help for depression

Don't forget the aforesaid these self-help tips- Even if you're receiving professional help - these tips can be part of your treatment plan and also speeding your recovery and preventing depression from returning.

  • 1.To Help You See and Take a different view as well as perspective
  • 2.Visualize a happy memory
  • 3.To Make Plans
  • 4.Find Something to Look Forward To and someone to talk with
  • 5.To bounce back faster
  • 6.To follow informed plan
Being Messy to Be Creative
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