Depression is a common but treatable mood disorder. It’s known for causing persistent sadness and for limiting a person’s ability to face their daily activities. This article explores depression, helping you better recognize its symptoms, and find ways to fight it.

WHAT IS DEPRESSION?

Depression can be a serious illness that negatively affects the way you think and feel. Our body’s biochemistry plays a role, as certain chemicals in the brain can add to the symptoms of depression. There’s also a genetic component, in fact studies have found that if one twin is diagnosed with depression, there’s a 70% chance the other is also battling its symptoms.

Personality can sometimes play a factor in depression, as those with low self-esteem or anxiety are likely to experience depression at some point. Finally, our environment, including people around us, may cause some to be vulnerable to depression. This is especially true for those exposed to violence, poverty, or neglect.

SYMPTOMS OF DEPRESSION

Symptoms are different for everyone, that includes the severity of the symptoms. If you’ve been experiencing any of the following, you may want to speak to your doctor to learn more about depression:

• Loss of interest in activities you used to enjoy.
• Consistent feelings of sadness or hopelessness.
• Changes in appetite, both weight gain or loss.
• Sleeping too much.
• Sleeping too little.
• Increased fatigue, despite being well rested.
• Increase in purposeless activities (such as pacing, or fidgeting).
• Repeated feelings of guilt or worthlessness.
• Difficulty concentrating or making decisions.
• Persistent thoughts of death.

DEPRESSION IS DIFFERENT FROM GRIEF

It’s important to note that depression is different from sadness and grief. If you experience the death of a loved one, job loss, or have ended a relationship, it’s normal to be sad and spend time grieving. It’s understandable (even expected) that you would develop these feelings.

Being sad, however, is different from depression. The grieving process may share some characteristics of depression, but it’s important to note the three major differences:

1. While grieving, self-esteem is usually unaffected. During depression, feelings of self-loathing and worthlessness are common and overwhelming.
2. In grief, thoughts of death may surface; mostly due to a loss. In depression, these thoughts of death are focused on ending their life, often for feeling worthless and undeserving of life.
3. When grieving, feelings of sadness come in waves. These feelings can be intermixed with happy memories of the deceased. Depression, however, is persistent. A person's mood, or interest in activities are extremely low most of, if not the entire day.

While grief and depression are different, it is possible for the two to co-exist. A person who’s already fighting depression may experience a loss, which can significantly add to their symptoms. Grief may also lead to depression, especially if the person feels unsupported.

HOW TO TREAT DEPRESSION

Depression may seem endless but when it comes to mood disorders, it’s the most treatable. Psychiatry.org shows us that 80%-90% of people with depression eventually respond well to treatment.

A doctor will want to conduct a diagnostic evaluation before diagnosing a patient with depression. This may include a physical examination and blood tests to ensure your feelings aren’t the result of a medical condition such as a vitamin deficiency or thyroid problems. The doctor will also want to talk to you a bit to find out more about your symptoms and how long you’ve been experiencing them. It’s important for your doctor to ask about your family history as well as any environmental factors that could be working against you.

If diagnosed with depression there are a few treatment options.

• PSYCHOTHERAPY: Also known as “talk therapy” is beneficial for those with mild to moderate depression. Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that is very effective for patients with depression or depression/anxiety. CBT helps an individual recognize their negative and distorted thoughts. The goal is to change how we think and the resulting behaviours, in a more positive manner.
• ​MEDICATION: Our brain chemistry can play a large role in how we feel, medication is sometimes the best way to combat that. There’s an unfortunate stigma around antidepressants though, which makes many people shy away from the option. Talk to your doctor about what he/she is prescribing. You’ll learn that the medication is not a sedative, or an upper and it’s likely to be non-habit forming.

It usually takes some time before you feel the full effects of an antidepressant. You may experience some improvement in your mood in the first couple weeks, but its full benefits won’t be felt for two to three months.

• ELECTROCONVULSIVE THERAPY (ECT): Reserved for patients with severe depression symptoms, ECT is a medical treatment administered by a doctor over the course of a month. While under anesthesia, a patient receives brief electrical stimulation of the brain. These sessions are short, and happen two to three times per week, for three to six weeks. ECT is effective and safe but used as a last resort because of the risks from anesthesia.

SELF-HELP

Before trying the above treatments there are a variety of options to try for reducing the symptoms of depression on your own. Regular exercise is one of the most powerful mood boosters you can have. Positive feelings come naturally from exercise and you’ll feel an improved self-esteem. Exercise also offers several other physical benefits your body will appreciate.

Start prioritizing your sleep. Seven to eight hours of quality sleep each night can drastically reduce depression symptoms. Your mood is improved after a good night's sleep and your body is more relaxed. This much needed rest gives your body and mind time to heal.

There are usually changes in your diet that can be made to reduce your depression symptoms. Fish, seeds and nuts, for example, are high in Omega 3’s which help ensure our serotonin is functioning. This is literally a neurotransmitter that helps to regulate our mood. Beans are high in protein and fiber which maintain our blood sugar levels. Probiotics help to reduce inflammation and improve your stress response. Finally, consuming a colourful variety of vegetables, especially dark green foods will keep your alpha-linolenic acids topped up.

Keeping a journal is also recommended to fight depression. Expressing your thoughts, and writing down your problems can help you identify patterns and triggers. Journaling also gives us a different perspective on certain issues which help us generate solutions. Bedtime is a popular time to write in your journal. Try to include positive feelings as well, many people benefit from a gratitude journal.

FINAL THOUGHTS

Depression is difficult to experience, but as you can see there are ways to fight it. ConnexOntario has several partnerships and initiatives underway to help improve mental health including programs for youth. Our services are free, confidential, and available 24/7. We’re here to help by phone, chat, or email, so please reach out.