Depression

DEPRESSION

SIGNS & SUPPORT

Depression is feeling persistently sad and experiencing a low mood for an extended period of time, usually weeks or even months, and will impact your everyday life.

Depression can affect people in different ways, and those with depression display a wide variety of symptoms.

As with many forms of mental illness, there is a sliding scale of severity. Someone with a mild form of depression might experience a low mood over a couple of weeks and everyday situations will begin to feel much more difficult.

Severe depression can be life-threatening and for some can lead to becoming suicidal. Depression is changeable and a person might move through mild, moderate and severe depression during the course of an episode.

Many people experience feelings of low mood, stress and anxiety during difficult times, it is important to recognise these feelings and understand what it means to be depressed.

What are the symptoms of depression?

There are a wide range of symptoms and everyone’s experience is different. A person who is depressed may feel some or all of the following symptoms:

● Restless

● Agitated

● Tearful and upset

● Guilty

● Worthless

● Irritable

● Generally down, low mood

● Empty or numb

● Unable to relate to others

● Very little or no self-confidence or self-esteem

● Hopeless

● Feeling tired all the time

● Not finding pleasure in the things you usually enjoy

● Feeling suicidal

These feelings can lead to a change in behaviour, including:

● Self-harming or suicidal behaviour (see self-harm page)

● Becoming more introvert and avoiding social events

● Difficulty thinking clearly, making decisions or concentrating

● Difficulty sleeping or sleeping more than usual

● Over or under-eating, leading to weight gain or loss

● Losing interest in sex

● Increase in the use of alcohol, tobacco or other drugs

● Experiencing physical aches and pains, with no obvious cause

● Being restless and agitated

There are some more specific types of depression including:

● Seasonal affective disorder (SAD) - SAD occurs during the winter months

● Dysthymia - This is a form of depression that lasts for over 2 years, sometimes referred to as a persistent depressive disorder

● Prenatal depression - Sometimes referred to as antenatal depression, this occurs during pregnancy

● Postnatal depression - This depression occurs within the first year after giving birth

What are the causes of depression?

Depression occurs for many different reasons, there is no single cause of depression and there are different triggers for everyone. As depression varies so much from person to person, it is sometimes difficult to pinpoint the causes and some people find no obvious reason to explain why they are depressed.

Depression can occur as a result of one single trigger or a combination of many, including:

● Difficult life events - Relationship problems, unemployment, bereavement, moving home, getting married, being bullied or emotionally abused, experience physical or sexual assault

● Difficult childhood experiences - neglect, physical, sexual or emotional abuse, traumatic events, unstable home life

● Other mental health problems - Coping with other mental health problems can often trigger depression

● Physical health problems - chronic physical health problems, life-threatening illness and physical problems that change your lifestyle

● Genetic inheritance - No specific gene has been identified for depression, but research shows that when a close family member experiences depression, a person is more likely to experience it too.

Medication, recreational drug use and alcohol - Depression is a side effect of many different medications.

Self-care for depression

It is always best to consult a professional if you are feeling depressed. However, there are things that you can do yourself to alleviate the feelings of depression. These suggestions may work for some but not others, it's important to do what you feel comfortable doing. Getting out of your comfort zone can help, but not at the expense of your mental health. If these do not work for you, then try something different, or seek professional help.

Talking

Talking is hugely underestimated. Although it can feel difficult to begin a conversation about feelings of depression, sharing how you are feeling can help lift the weight of your shoulders. Often, others will open up about their own feelings, leading to a shared experience, which can help you to feel less alone.

Being active

Exercise is a great way to boost your mood. Although it can be difficult to get into exercise, it's important that you find a physical activity that you enjoy. This could be running, swimming, yoga, weights or simply walking. Many exercises also have the added benefit of getting you outdoors.

Keep a diary

A diary is a great way to keep your mind focused and also to keep track of your mood changes. Writing down your thoughts and feelings, as well as the activities that you do on a daily basis can help you to distinguish what places, people or activities make you feel better or worse.

Enjoying the great outdoors

Research into ecotherapy (a formal treatment involving doing activities outside in nature) has shown to help with mild to moderate depression. Spending time outside in nature allows you to experience more natural light, be more active and gives you time to notice the wildlife around you.

Self-care

Looking after yourself is highly important. Often people focus too much on others and forget to engage in activities that they enjoy. Set time aside for hobbies, activities or relaxation. It can help to improve your own quality of life as well as reduce stress and improve your wellbeing. You could even use the time to practise mindfulness and focus on being in the present moment.

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