Understanding learning and dealing with depression

Understand-depression

In this article - we will learn

  • -27+ profound basics to know, learn, understand and deal effectively with depression
  • -13+ Treatment options for depression - There are effective treatments for moderate and severe depression
  • -14 Natural treatment for depression
  • -27 Depression symptoms - if you have more than 6 of these - then please-please-please consult a qualified-experienced mental-health professional
  • -17 depression types - there are more types besides those mentioned here
  • -9 causes which contributes make people depressive
  • -60 Tips on what can you - yourself do about your depression
  • -30 ways on how can you help a loved one who is depressed


Are you depressed - have you ever been depressed - do you know someone who has depressive moods and depressive-episodes?

Even none of these is true - PLEASE READ THIS - as you may not know - BUT - you could one day might save - someone's life - you care for most.

It is possible to manage symptoms with treatments and positive changes -such as lifestyle changes, medication, and therapy.

There are lots of actions we can take to lessen the severity of our depression.

We can all make small but meaningful changes to our body, mind and environment - which are within our complete control.

This only means that each of us has the power to improve our quality of life - depression for most of the people can be managed effectively.

We also may need the right treatment - in case - what we do is not working - to add better value and expedite the recovery to a manageable level.

Please-please-please - ensure that whenever you seek treatment - you ensure - that you focus - on creating balance of - medication, clinical-counseling, behavior-therapy PLUS most important taking actions on your life-goals.

And ensure that- there is a sane and very trusted person - who can take care of - your not being taken advantage by unscrupulous psychiatrists and psychologist - who may prolong the treatment [unfortunately there are few].

AND - sometimes the psychiatrists only use medications to treat - without CBT or any other therapy OR psychologists use only through therapy - which is dependence on only one part - and prolongs the suffering and increases the cost without really impacting effectively.

27+ profound basics to know, learn, understand and deal effectively with depression

  • 1.Depression affects different people in different ways - Depression is a widespread and genuine mental health disorder - Depression is not a sign of weakness or a personal deficiencies.
  • 2.People experience depression in different ways- living with depression can be difficult - but treatment can help improve your quality of life
  • 3.Clinical depression or the depressive-disorder —is a mood disorder that causes distressing symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working
  • 4.Everyone feels sad or low sometimes, but these feelings usually pass with a little time.
  • 5.Being sad is not the same as having depression - depression is different from sadness or grief and bereavement
  • 6.Grieving process unique to each individual and has some common elements and have some of the features of depression
  • 7.Both grief and depression have intense sadness and social withdrawal - in grief it is for short period and in depression it can last for months even years
  • 8.Grief is not pure pain 100% of time - when we are grieving - we also get reminded of the happy, positive and joyful memories. In grief happy and sad both moments keep triggering the other emotions
  • 9.Where-as in depression - the melancholic mood and ability to have fun and enjoyment decreases perceptibly
  • 10. While grieving our self-esteem does not get impacted - whereas in depression - feelings of worthlessness, not deserves to live and self-pity becomes very powerful and controlling
  • 11. As a part of grief cycle - many people have this illusion of joining their departed loved ones or talking with them. But - in depression - suicidal thoughts are focused on ending one's life
  • 12. Although grief and depression are different - some types of shocks and grief - like death of a loved one, losing their job suddenly, being assaulted or molested or any other disaster - can turn into depression
  • 13. Depression and anxiety are different- even though like grief - have several similar symptoms
  • 14. Depression is not a normal part of growing older - as it often goes undiagnosed and untreated in older adults
  • 15. Depression should never be taken lightly
  • 16. Depression is different from the mood fluctuations - that all of us experience on day to day basis - especially when we are going through a phase of intense change
  • 17. Depression can be temporary can last life-time - in some people treatment make their depression go away completely - although almost all treatments - can make managing symptoms less tedious.
  • 18. There are effective psychological and pharmacological treatments are available for moderate to severe depression - at many places.
  • 19. Managing depression requires - some do-it-yourself actions, medications [if the diagnosis warrants it] - plus right type of therapies.
  • 20. Depression is different from usual mood fluctuations - happening due to changes, stressors and chemical imbalances and or medications and short-lived emotional upheavals.
  • 21. If you have these symptoms consistently for more than couple of weeks - almost all the time - then you might be suffering from depression
  • 22. Depending few factors and severity of symptoms - depression can be categorized as mild, moderate or severe.
  • 23. Depression can be with or without manic episodes - many of the people have relapses and can become chronic - when they are not treated effectively.
  • 24. Long-lasting depression - both of moderate as well as severe intensity - is considered a serious condition - requiring immediate attention, care and treatment.
  • 25. In the mild cases - it can hamper day to day functioning and in its most severe form can even trigger suicide.
  • 26. Countries like India - we have almost 1 out of 6 - people require treatments for mental disorders - but don't get.
  • 27. Because of many reasons - the main ones are
  • I.Lack of awareness
  • II.Social stigma
  • III.Being a taboo subject
  • IV.Close and loved ones - go out of their way to hide the symptoms and the person
  • V.Lack of resources
  • VI.Lack of trained health-care providers
  • VII.Overwhelming urge and availability of quacks
  • VIII.Very few super-specialist psychiatrists and psychologist
  • IX.Limited tools to diagnose accurately
  • X.Huge expenses
  • XI.Few specialist - choose to prolong the treatment - to increase their profits
  • XII.Wrong people entrusted with treatments
  • XIII.Disorder are too often misdiagnosed and prescribed antidepressants


13+ Treatment options for depression - There are effective treatments for moderate and severe depression

  • 1.Psychological treatments
  • 2.Behavioral activation
  • 3.Cognitive behavioral therapy (CBT)
  • 4.Interpersonal psychotherapy (IPT) - psychotherapy may help a person manage their symptoms of depression
  • 5.Antidepressant medication like (SSRIS) and (TCAS).
  • 6.Psychosocial treatments are also effective for mild depression
  • 7.Antidepressants can be an effective form of treatment for moderate-severe depression but are not the first line of treatment for cases of mild depression.
  • 8.Depression is manageable using the major three aspects
  • 9.Support of and from Family-members and loved ones - although they need to be trained, counseled and educated properly
  • 10. Psychotherapy - which includes - one-to-one counseling and cognitive behavioral therapy (CBT) or talk-therapies.
  • 11. Medications - the psychiatrist on examining the patient may create a balance of medication to create proper supply of chemicals called neurotransmitters - few of them are - acetylcholine, dopamine, serotonin, norepinephrine, glutamate, gaba, and endorphin - The balance between these neurotransmitters create a sense of well-being
  • 12. Brain stimulation therapies - Brain stimulation therapies are another treatment option. For example, repetitive transcranial magnetic stimulation sends magnetic pulses to the brain, and this may help treat major depression - If depression does not respond to drug treatment, the person may benefit from electroconvulsive therapy
  • 13. Natural treatment for depression
  • I.Food and diet - the following foods are not only healthy but may also have some effect on reducing symptoms of depression - Fruit, Vegetables, Fish, Olive oil
  • II.Vitamins - b-12 and b-6 are vital to brain health, Vitamin d is important for brain, heart, and bone health
  • III.Folate- broccoli, beans, lentils
  • IV.Iron- spinach, lentils, oysters, dark chocolate, poultry
  • V.Long-chain omega-3s (EPA and DHA)- fish, nuts, seeds, algal oil
  • VI.Magnesium- whole grains, leafy gains, almonds, cashews
  • VII.Potassium- bananas, organ meats, honeydew, sweet potatoes
  • VIII.Selenium- eggs, sunflower seeds, brown rice, poultry
  • IX.Thiamine- nuts, oats, beef, pork, liver
  • X.Vitamin a- liver, cod liver oil, goat cheese, kale, carrots
  • XI.Vitamin b-6- eggs, beef, carrots, sweet potatoes
  • XII.Vitamin b-12- beef, liver, chicken, yogurt, fish, eggs
  • XIII.Vitamin c- citrus fruits, kiwi, mangos, berries
  • XIV.Zinc- beef, shellfish, legumes, seeds, nuts


27 Depression symptoms - if you have more than 6 of these - then please-please-please consult a qualified-experienced mental-health professional

  • 1.Reduced interest or pleasure in activities once enjoyed
  • 2.A loss of sexual desire
  • 3.Change in appetite and eating pattern
  • 4.Unexplained weight loss or weight gain
  • 5.Sleeping too much or too little
  • 6.Agitation or Fatigue and loss of energy
  • 7.Restlessness, Irritations
  • 8.Feelings of guilt, regret and shame
  • 9.Difficulty making even simple decisions
  • 10. Recurrent thoughts of death or suicide
  • 11. Thinking in term of how worthless you are
  • 12. Becoming recluse, avoiding social interactions, functions etc.
  • 13. Becoming abusive or trying to control others
  • 14. Withdrawing from friends and family
  • 15. Feeling hopeless and helpless
  • 16. Poor concentration.
  • 17. Difficulties making decisions or solving problems.
  • 18. Difficulty completing tasks
  • 19. Delayed responses during conversations
  • 20. Physical symptoms like - pains, headache, digestive problems, irregular bowel movements
  • 21. Talking slowly
  • 22. Decline in performance at work or school
  • 23. Anger outbursts - even over small matters
  • 24. Self-blame for past failures
  • 25. Using drugs or alcohol
  • 26. Feel cranky or feelings of emptiness
  • 27. To be diagnosed with depression - a person must have experienced - many of the above symptoms for more than couple of weeks on continuous basis


17 Examples of the types of depression - there are more types besides those mentioned here

  • 1.Major depression - A person with major depression experiences a constant state of sadness. They may lose interest in activities that they used to enjoy - Treatment usually involves medication and psychotherapy.
  • 2.Persistent depressive disorder - person with this disorder may have episodes of major depression as well as milder symptoms.
  • 3.Bipolar disorder - depression is a common symptom of bipolar disorder
  • 4.Psychotic depression - few people have psychosis with depression - psychosis sufferers have delusions and hallucinations — seeing, hearing and feeling things that do not exists
  • 5.Postnatal depression
  • 6.Premenstrual depression
  • 7.Bipolar affective disorder - in this the bipolar-disorder with manic - have either elevated or irritable mood, hyper-active, inflated self-esteem and very low sleep need.
  • 8.Bipolar with mania
  • 9.Seasonal depressive disorder - this may affect the people living in extreme harsh cold climates
  • 10. Anxious distress depression
  • 11. Depression with mania
  • 12. Severe depression with melancholic features —with complete absence of joy and pleasure from those activities - which they used to love before
  • 13. Atypical depression - where happy events triggers temporary cheerfulness
  • 14. Depression that have - uncontrollable and purposeless movement
  • 15. Persistent depressive disorder - it prevent people from functioning normally in their daily routine
  • 16. Drug induced depression disorders - either because of narcotic-substances or some prescribed medications or because of some medical condition
  • 17. Depression with obsessive-compulsive-disorder(OCD)


9 examples which may contribute to make a person depressive

  • 1.Even though we have made so much progress in the medical and science world - still what causes depression is not fully understood.
  • 2.There are many possible causes and numerous factors which can trigger depression - as depression can results from a complex contribution from of social, psychological and biological factors.
  • 3.Adverse life events like - sudden-job-loss, long-time unemployment, death of loved one on whom someone was highly dependent, financial-ruin or certain abusive and violent relationship may develop depression
  • 4.Then the resulting dysfunction in life's routine due to depression - can worsen the affected person's life even more powerfully - making it a vicious cycle
  • 5.Genetic features
  • 6.Changes in the brain's neurotransmitter levels
  • 7.Environmental factors
  • 8.Psychological and social factors
  • 9.Additional conditions - such as bipolar disorder


60 Tips on what can you do about your depression

  • 1.Tackle depression by seeking help AND doing the following - as soon as you become aware of being depressed - it will help you recover faster
  • 2.Take care of yourself
  • 3.Building strong relationships with others
  • 4.Make changes - in the ways how you think
  • 5.Identify, notice, record and track what situation and which people and what events triggers the symptoms of depression
  • 6.If you are able to spot the signs of depression early - may prevent full-blown depressive episode.
  • 7.Note-down - important events, changes to daily routines, and moods - create a rating - to link the degree of the severity of your depression - with types of events and people - be as specific as you can - for future help
  • 8.Identify all the self-help techniques - which works for you - after trying out and practicing them - like breathing exercise, your own customized meditation methods
  • 9.If possible seek and be in the company of people who think different - to learn to look at your problems in a different way and promote a sense of calmness through feeling that not all is lost
  • 10. Regular exercise and plenty of sleep
  • 11. Managing stress better
  • 12. Aerobic exercises - increases the endorphin levels and activates norepinephrine [one of the neurotransmitters] - which is uplifts the mood and can help relieve mild depression.
  • 13. Being in nature - walking, soaking in sun, walking while observing the scenario of nature
  • 14. Take help of people - who know you well - to vet your decisions
  • 15. Spending time with people who love you and those whom you trust, believe-in and love
  • 16. Sharing your inner-voice with your best trusted well-wisher
  • 17. Learning to say No - to all those demands of people - which you don't feel comfortable with
  • 18. All that we struggle for is not focused to create happiness, memories and fulfillment - but to please, satisfy and get other's validation as well as approval of others
  • 19. Stop giving a damn about what others would think - think about what you want to do - which can uplift your emotional state
  • 20. Get rid of the habits of possessing materialistic-things and becoming attached with them
  • 21. Forget about showing-off - that you are brave, strong and are normal - when you are depressed
  • 22. Breaking up large overwhelming tasks into small ones
  • 23. Prioritize - and do what is most essential - even if you feel like not doing anything
  • 24. Do what you can as you can - all those within your area of control and influence
  • 25. Postponing important life decisions until you feel better
  • 26. Tell yourself I am not depression - I have depression AND I am going to get better by managing it effectively
  • 27. Challenge your negative thoughts, assumptions and judgements - absolute catastrophic generalizations
  • 28. If you cannot do this challenging irrational thinking process yourself - seek help of clinical psychologists for CBT - the cognitive behavior therapy and other types of counseling and therapies - subject to your symptoms and complexities
  • 29. CBT is a great tool - as is based on the principal - that a person's thinking-pattern - rather than their life situations, affects their mood. CBT helps you change and challenge negative thoughts into more balanced ones - alter your feelings and behaviors
  • 30. Acquire sleep discipline - Make a bedtime routine - go to bed and get up at the same time each day, even at weekends. Sleep can have a huge impact on mood and mental health - and lack of it can contribute to symptoms of depression.
  • 31. Identify, list and maintain a journal of all positives
  • 32. Take a break, vacation or trip to unknown cultures and places
  • 33. Practice yoga - Listen to music - avoid sad music - choose music which makes you feel like dancing - Learn dancing - Get a massage
  • 34. Identify which relaxing techniques - help you relax better - experiment and keep updating your portfolio of relaxing techniques regularly
  • 35. Never skip any meals - especially the breakfast - eat at same time and same interval
  • 36. Ditch your urge to be perfection - give your 100% and do your best
  • 37. Finds ways to laugh - watching a classic comedy or observing children play - good laugh can melt stress in big ways
  • 38. Also learn effective stress reduction techniques
  • 39. Volunteer to mitigate the pain and troubles of people - get involved
  • 40. Create a support network - which is totally different from your regular social contacts
  • 41. Tell friends and family you're feeling overwhelmed - and let them know how they can help you
  • 42. Set small daily goals and aim for daily consistency rather than perfect workouts - it is anytime better to walk every day for 15-20 minutes than to do a 2 hours exercise - consistency and frequency matters
  • 43. Find forms of exercise that are fun or enjoyable
  • 44. Increase positive influences in your life- spend time with people who lift you up and make you feel good about yourself
  • 45. Create workable goals that give you a sense of accomplishment - those you can control (meaning those which is not mostly dependent on others) - and are manageable, realistic and motivating [not overwhelming] and which can be measured
  • 46. Stop comparing with others - because we often compare our biggest weakness with another someone's biggest strength
  • 47. Educate yourself - learn about depression - the better you understand what causes depression in you and how it impacts the quality of your life
  • 48. Understand that depression symptoms do improve with treatment - but it can take time to find the most suitable combination of treatment for you - may require trying more than one type of medication or treatment approach
  • 49. Take a different view - Visualize Happy Memories - make Plan for Celebration or a Starting an Important project - Find something to look forward to
  • 50. Stay in touch with your friends - become aware and by forcing yourself socialize - as much as you can
  • 51. Face your fears - by telling yourself - let me try this if I fail - what do I loose - nothing
  • 52. Force yourself to face and doing things you find difficult - don't stop talking to other people, or driving or going out - so as to avoid losing your self-confidence
  • 53. Find newer ways to express your anguish and pain - use any creative way - exercise your imagination - to go for painting, drawing, doodling, sewing, writing, dancing, cooking or gardening
  • 54. Beat procrastination - doing - the dishes, washing the clothes or organizing the clutter - get control on your household chores
  • 55. Create a list of the activities you might try when you're feeling bad - and when you are having an emotionally turbulent time - choose - one of the activity - that seems remotely interesting
  • 56. Meet people - rather than texting
  • 57. Challenge negative thinking - like this will never improve, I am doomed for life, I am a perfect idiot or a total disappointment or that this mistakes I have to keep paying throughout life
  • 58. Realize when you overgeneralize - turning a single negative experience - as the future
  • 59. Stop judging yourself and others as well as jumping to conclusions and forming opinions
  • 60. Once you identify your self-harming and destructive thoughts-patterns - challenge them by asking yourself - how do I know this is true, let me take few other people's opinion and perspectives, is there another way of looking at the situation or is there an alternate explanation for this situation, if I was happy - would it look as bad
  • 61. Experiment and try something new entirely

30 ways on how can you help a loved one who is depressed - If you know someone who has depression

  • 1.Help them find and see qualified and experienced mental health professional
  • 2.Offer support, understanding, patience, and encouragement - by listening - without any comment or suggestions
  • 3.Never ignore their comments about their thoughts about suicide - share it with their therapist
  • 4.Involve them to take them out for walks, outings and other activities
  • 5.Encourage treatment- accompany them to their therapy appointments
  • 6.Explain to them that depression is a medical condition — and that it usually gets better with treatment.
  • 7.Offer to help prepare a list of questions to discuss in an initial appointment with a doctor or mental health provider.
  • 8.Express your willingness to help by setting up appointments, going along to them and attending family therapy sessions.
  • 9.Identify warning signs of worsening depression
  • 10. Worsening depression needs to be treated as soon as possible.
  • 11. Consult their psychiatrist and therapist - about the need to adjust or change medications
  • 12. Take self-care steps for yourself - so that you don't get burned-out - while caring for this person - like eat healthy meals, get an appropriate amount of sleep and be physically active and do regular exercises
  • 13. Stay alert for warning signs of suicide
  • 14. When they talk about suicide — directly or indirectly
  • 15. Becoming social recluse and insisting on - to be left alone
  • 16. Having extreme mood swings - such as being emotionally high one day and deeply discouraged the next
  • 17. Talking mostly about death, dying or joining their loved once in heaven
  • 18. Increase use of alcohol or drugs
  • 19. Doing risky or self-destructive things - like driving recklessly
  • 20. Giving away belongings or getting will made there's no - when you can't justify why this is being done
  • 21. Saying goodbye to people as if they won't be seen again
  • 22. Give positive reinforcement - remind them about their positive qualities through their own accomplishments
  • 23. Help create a low-stress environment - offer to make a schedule for meals, medication, physical activity and sleep, and help organize household chores.
  • 24. Make plans together - ask your loved one to join you on a walk, see a movie with you, or work with you on a hobby or other activity he or she previously enjoyed
  • 25. Never force the person into doing something - suggest and subtly try to involve them
  • 26. Ask questions to get more information instead of assuming you understand what they mean.
  • 27. Validate their feelings. You might say, "That sounds really difficult. I'm sorry to hear that."
  • 28. Show empathy and interest with your body language - and continue telling them you care.
  • 29. Try to have two-way conversations in person whenever possible. If you live in different areas, try video chatting.
  • 30. Set boundaries for you to them - like - let your friend know that you are available to talk after you get home from work - but can't do it before


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