|
A
|
depressive episode in the context of a major
depressive disorder is a period characterized by low mood and other depression
symptoms that lasts for 2 weeks or more. When experiencing a depressive
episode, a person can try to make changes to their thoughts and behaviors to
help improve their mood.
Symptoms of a depressive episode can
persist for several weeks or months at a time. Less commonly, depressive
episodes last for over a year.
According to
the Anxiety and
Depression Association of America, approximately 16.1 million adults
in the United States experienced at least one major depressive episode in 2015.
Read on to
learn more about the symptoms of a depressive episode and 12 tips for coping
with one.
Symptoms
Symptoms
of a depressive episode may include anxiety, frustration, feeling hopeless,
fatigue, and a loss of interest in things once enjoyed.
Symptoms of a
depressive episode are more extreme than normal periods of low mood and may
include:
·
feeling
sad, hopeless, or helpless
·
feeling
guilty or worthless
·
anxiety
·
irritability
or frustration
·
fatigue or low energy
·
restlessness
·
changes
in appetite or weight
·
loss
of interest in things once enjoyed, including hobbies and socializing
·
trouble
concentrating or remembering
·
changes
in sleep patterns
·
moving
or talking more slowly than usual
·
loss
of interest in living, thoughts of death or suicide, or attempting suicide
·
aches
or pains that do not have an obvious physical cause
For a diagnosis
of depression, people must experience several of
these symptoms for most of the day, almost every day, for at least 2 weeks.
Twelve tips for dealing with a depressive episode
Tackling
depression as soon as symptoms develop can help people recover more quickly.
Even those who have experienced depression for a long time might find that
making changes to the way they think and behave improves their mood.
The following
tips may help people deal with a depressive episode:
1. Track triggers and symptoms
Keeping track
of moods and symptoms might help a person understand what triggers a depressive
episode. Spotting the signs of depression early on may help them avoid a
full-blown depressive episode.
Use a diary to
log important events, changes to daily routines, and moods. Rate moods on a
scale of 1 to 10 to help identify which events or activities cause specific
responses. See a doctor if symptoms persist for 14 days or more.
2. Stay calm
Identifying the
onset of a depressive episode can be scary. Feeling panicked or anxious is an
understandable reaction to the initial symptoms of depression. However, these
reactions may contribute to low mood and worsen other symptoms, such as loss of
appetite and disrupted sleep.
Instead, focus
on staying calm. Remember that depression is treatable and the feelings will
not last forever.
Anyone who has
experienced depressive episodes before should remind themselves that they can
overcome these feelings again. They should focus on their strengths and on what
they have learned from previous depressive episodes.
Self-help
techniques, such as meditation, mindfulness, and breathing exercises can help a
person learn to look at problems in a different way and promote a sense of
calmness. Self-help books and phone and online counseling courses are
available.
3. Understand and accept
depression
Learning more
about depression can help people deal with the condition. Depression is a
widespread and genuine mental health disorder.
It is not a sign of weakness or a personal shortcoming.
Accepting that
a depressive episode may occur from time to time might help people deal with it
when it does. Remember, it is possible to manage symptoms with treatments, such
as lifestyle changes, medication, and therapy.
4. Separate yourself from the
depression
A condition
does not define a person; they are not their illness. When depression symptoms
begin, some people find it helpful to repeat: "I am not depression, I just
have depression."
A person should
remind themselves of all the other aspects of themselves. They may also be a
parent, sibling, friend, spouse, neighbor, and colleague. Each person has their
own strengths, abilities, and positive qualities that make them who they are.
5. Recognize the importance of
self-care
Self-care is
essential for good physical and mental health. Self-care activities are any
actions that help people look after their wellbeing.
Self-care means
taking time to relax, recharge, and connect with the self and others. It also
means saying no to others when overwhelmed and taking space to calm and soothe
oneself.
Basic self-care
activities include eating a healthful diet, engaging in creative activities,
and taking a soothing bath. But any action that enhances mental, emotional, and
physical health can be considered a self-care activity.
6. Breathe deeply and relax the
muscles
Inhaling
and exhaling slowly has psychological benefits.
Deep breathing
techniques are an effective way to calm anxiety and soothe the body's stress response. Slowly inhaling and
exhaling has physical and psychological benefits, especially when done on a
daily basis.
Anyone can
practice deep breathing, whether in the car, at work, or in the grocery store.
Plenty of smartphone apps offer guided deep breathing activities, and many are
free to download.
Progressive
muscle relaxation is another helpful tool for those experiencing depression and
anxiety. It involves tensing and relaxing the muscles in the body to reduce
stress. Again, many smartphone apps offer guided progressive muscle relaxation
exercises.
We have reviewed some meditation apps that
can help with depression and anxiety.
7. Challenge negative thoughts
Cognitive behavioral therapy (CBT) is an
effective therapy for those with depression and other mood disorders. CBT
proposes that a person's thoughts, rather than their life situations, affect
their mood.
CBT involves
changing negative thoughts into more balanced ones to alter feelings and
behaviors. A qualified therapist can offer CBT sessions, but it is also
possible to challenge negative thoughts without seeing a therapist.
Firstly, notice
how often negative thoughts arise and what these thoughts say. These may
include "I am not good enough," or "I am a failure." Then,
challenge those thoughts and replace them with more positive statements, such
as "I did my best" and "I am enough."
8. Practice mindfulness
Take some time
every day to be mindful and appreciate the present moment. This may mean
noticing the warmth of sunlight on the skin when walking to work, or the taste
and texture of a crisp, sweet apple at lunchtime.
Mindfulness
allows people to fully experience the moment they are in, not worrying about
the future or dwelling on the past.
Research suggests that
regular periods of mindfulness can reduce symptoms of depression and improve
the negative responses that some people with chronic or recurrent depression
have to low mood.
9. Make a bedtime routine
Sleep can have
a huge impact on mood and mental health. A lack of sleep can contribute to
symptoms of depression, and depression can interfere with sleep. To combat
these effects, try to go to bed and get up at the same time each day, even at
weekends.
Establish a
nightly routine. Start winding down from 8 pm. Sip chamomile tea, read a book,
or take a warm bath. Avoid screen time and caffeine. It may also be helpful to
write in a journal before bed, especially for those whose racing thoughts keep
them up.
10. Exercise
Exercise is
extremely beneficial for people with depression. It releases chemicals called
endorphins that improve mood. An analysis of
25 studies on exercise and depression reports that exercise has a "large
and significant effect" on symptoms of depression.
11. Avoid alcohol
Alcohol is a
depressant, and alcohol use can trigger episodes of depression or make existing
episodes worse. Alcohol can also interact with some medications for depression
and anxiety.
12. Record the positives
Often,
depressive episodes can leave people focusing on the negatives and discounting
the positives. To counteract this, keep a positivity journal or gratitude
journal. This type of journal helps to build self-esteem.
Before bed,
write down three good things from the day. Positives include regular
meditation, going for a walk, eating a healthful meal, and so much more.
Asking
for help
Asking
for help is an important step in dealing with a depressive episode.
Dealing with
depression can be daunting, but no one has to do it alone. One of the most
important steps in dealing with a depressive episode is asking for help.
Seek help from:
·
Family
and friends.
People experiencing depression should consider telling family and friends how
they are feeling, and asking for support where they need it.
·
A doctor. It is
essential to speak to a doctor who can make a diagnosis and recommend
treatments. Research suggests
that tailoring early treatment to the individual offers the best possible
outcomes.
·
A
therapist.
Talking to a counselor or psychotherapist can be beneficial. Talk therapy can
help address low moods and negative thoughts. A therapist can also teach coping
skills to help people deal with future depressive episodes.
·
Support
groups.
Look for a local support group for people with depression. It can be beneficial
to talk to others who are experiencing the same thing.
Support lines
and crisis hotlines are another way that people with depression can reach out
to others. Save important numbers to a cell phone, so they are easily accessible
in times of need.
Helpful numbers
in U.S. include:
·
National Suicide Prevention Lifeline: 1800-273-8255
(1800-273-TALK)
·
Crisis Text Line: Text HOME to 741741
·
911
Support groups
and helplines similar to these are also available in other countries.
Types of depression
Major
depressive disorder is the most common form of depression. Other types of
depression have similar symptoms and can also cause depressive episodes. These
include:
·
Persistent
depressive disorder lasts for a minimum of 2 years. During this
period, symptoms may vary in severity but are always present. Approximately
1.5 percent of adults in the U.S. may experience persistent
depressive disorder in any one year.
·
Psychotic
depression causes
symptoms of psychosis as
well as severe depression. A person may experience delusions and
hallucinations. Approximately 4 in every 1,000 people may
develop psychotic depression.
·
Bipolar
disorder is
a mood disorder similar to major depressive disorder. Someone with bipolar disorder may also experience periods of extreme
highs, called mania or hypomania. According to the National Institute of Mental
Health (NIMH), approximately 2.8 percent of
adults in the U.S. might develop bipolar disorder each year.
·
Postpartum
depression causes
major depression symptoms during pregnancy or after delivery. This condition
affects nearly 15 percent of
new mothers and typically requires treatment.
·
Seasonal
affective disorder (SAD) causes symptoms of depression
during the winter months. According to the American
Academy of Family Physicians, between 4 and 6 percent of people are
estimated to have SAD, while another 10 to 20 percent have a milder form of the
disorder.
Possible triggers
Depression is a
complex condition with many possible causes. Even though a person may be more
susceptible to depression than someone else, they usually only experience a
depressive episode when a stressful event triggers the condition.
Possible
triggers include:
·
changes
in daily routines
·
disrupted
sleep
·
poor
eating habits
·
stress
at work, home, or school
·
feeling
isolated, alone, or unloved
·
living
with abuse or mistreatment
·
medical
problems, such as Alzheimer's disease, stroke, or erectile dysfunction
·
some
medications, including certain antibiotics and blood pressure drugs
·
a
significant life event, such as a bereavement or divorce
·
a
traumatic incident, such as a car accident or sexual assault
However, it is
important to note that not every depressive episode will have an obvious or
identifiable trigger.
No comments:
Post a Comment