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What is Depression?
Depression and sadness are commonly mistaken as being synonymous. Experiencing sadness is normal and is a typical reaction to things such as loss or life's challenges, however, sadness usually goes away within a few days or weeks. Depression is characterized by persistent feelings of sadness that last more than two weeks and a decrease in one's ability to function at home, work, or with others. Depression is a very common but very serious disorder with more than 20 million people diagnosed in the United States.
The most common depression disorder is Major Depressive Disorder (clinical depression).
Major Depressive Disorder is most easily differentiated from typical sadness if you experience the following:
Feelings of sadness that persist for more than two weeks, trouble doing normal day-to-day activities, feelings of worthlessness and sometimes you feel as if life may not be worth living.
Depression is not a weakness and you can't simply "snap out" of it. Most people with depression feel better with proper treatment.
Physical symptoms of Depression:
Inability to sleep or sleeping too much
Changes in appetite; reduced or increased
Weight gain or weight loss
Back pain, muscle aches, or headaches
Tiredness, fatigue, and lack of energy
Mental symptoms of Depression:
Feelings of sadness, tearfulness, emptiness, or hopelessness
Irritability, frustration, or angry outbursts even over small matters
Loss of interest or enjoyment in activities and hobbies
Anxiety or restlessness
Slowed thinking
Feelings of worthlessness or guilt; fixating on past failures or self-blame
Trouble thinking, concentrating, making decisions, and remembering
Recurrent or frequent thoughts about death, self-harm, or suicide
Tips to cope with depression:
Practice intentional focus on what you can control, and accepting what you cannot control.
Create and maintain a routine; the simpler the better.
Stay active and exercise; this can be as simple as going for a walk once a day or as structured as a regulated work-out routine.
Being active releases feel-good endorphins that enhance your sense of well-being, and can help take your mind off the cycle of negative thoughts that feed depression and anxiety. Ensure you set reasonable goals and view it as something positive instead of a "chore"
Focus on recognizing negative, self-blaming, or self-deprecating thoughts and changing them to positive or encouraging thoughts.
Expect your mood to improve gradually and give yourself grace, you likely won't feel better overnight.
Find a support system; being open about your struggles with people around you can prevent feelings of isolation and loneliness.
Reach out to a medical professional for treatment options.
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