SIGNS THAT YOU ARE SUFFERING FROM DEPRESSION
SIGNS THAT YOU ARE SUFFERING FROM DEPRESSION
WHAT IS DEPRESSION:
Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems.
Signs and symptoms
You may be depressed if,
for more than two weeks, you've felt sad, down or miserable most of the
time, or have lost interest or pleasure in usual activities, and have
also experienced several of the signs and symptoms across at least three
of the categories below.
It’s important to remember that we all
experience some of these symptoms from time to time, and it may not
necessarily mean you're depressed. Equally, not everyone who is
experiencing depression will have all of these symptoms.
Lets go through each of them separately
Behavior
- not going out anymore
- not getting things done at work/school
- withdrawing from close family and friends
- relying on alcohol and sedatives
- not doing usual enjoyable activities
- unable to concentrate
Feelings
- overwhelmed
- guilty
- irritable
- frustrated
- lacking in confidence
- unhappy
- indecisive
- disappointed
- miserable
- sad
Thoughts
- 'I’m a failure.'
- 'It’s my fault.'
- 'Nothing good ever happens to me.'
- 'I’m worthless.'
- 'Life’s not worth living.'
- 'People would be better off without me.'
Physical
- tired all the time
- sick and run down
- headaches and muscle pains
- churning gut
- sleep problems
- loss or change of appetite
- significant weight loss or gain
DEPRESSION OR BIPOLAR DISORDER:
Bipolar disorder, also known as manic depression, involves serious
shifts in moods, energy, thinking, and behavior. Because it looks so
similar to depression when in the low phase, it is often overlooked and
misdiagnosed. This can be a serious problem as taking antidepressants
for bipolar depression can actually make the condition worse.
If you’ve ever gone through phases where you experienced excessive
feelings of euphoria, a decreased need for sleep, racing thoughts, and
impulsive behavior, consider getting evaluated for bipolar disorder.
Depression in men
Depressed men
are less likely to acknowledge feelings of self-loathing and
hopelessness. Instead, they tend to complain about fatigue,
irritability, sleep problems, and loss of interest in work and hobbies.
They’re also more likely to experience symptoms such as anger,
aggression, reckless behavior, and substance abuse.
Depression in women
Women are more likely to experience depression symptoms such as
pronounced feelings of guilt, excessive sleeping, overeating, and weight
gain. Depression in women is also impacted by hormonal factors during menstruation, pregnancy, and menopause. In fact, postpartum depression affects up to 1 in 7 women experience depression following childbirth.
Depression in teens
Irritability, anger, and agitation are often the most noticeable symptoms in depressed teens—not sadness. They may also complain of headaches, stomachaches, or other physical pains.
Depression in older adults
Older adults
tend to complain more about the physical rather than the emotional
signs and symptoms of depression: things like fatigue, unexplained aches
and pains, and memory problems. They may also neglect their personal
appearance and stop taking critical medications for their health.
Risk factors that make you more vulnerable to depression include:
- Loneliness and isolation
- Lack of social support
- Recent stressful life experiences
- Family history of depression
- Marital or relationship problems
- Financial strain
- Early childhood trauma or abuse
- Alcohol or drug abuse
- Unemployment or underemployment
- Health problems or chronic pain
How To Treat Depression Naturally
1. Consider why you might feel depressed.
Sometimes depression is a symptom of something circumstantial in your
life, rather than biochemical imbalances. Does your job require you to
sell out your integrity every day? Have you been unable to admit that
you need to end your marriage?
Are you feeling spiritually disconnected or sexually restless? Are you
suffering from creative blocks? Is your body failing you? Are you
facing financial ruin? Be honest with yourself about what might be
off-kilter in your life, and make an effort to get to the root of why
you might be feeling depressed.
2. Move your body.
Exercise releases happy-making endorphins, which act like natural anti-depressants. Runner's high, anyone?
3. Never skip a meal.
Keeping your blood sugar stable reduces mood swings.
4. Eat a serotonin-enhancing diet.
Many anti-depressants like Prozac act by inhibiting the re uptake of serotonin by receptors in the brain,
thereby increasing serotonin levels. But you can increase your brain's
serotonin levels by eating foods that boost your serotonin levels
naturally.
Serotonin-enhancing foods include:
- Foods high in omega-3 fatty acids (such as wild salmon, sardines, herring, mackerel, and anchovies, which are even higher in omega-3 fatty acids than other fish)
- Healthy fats like coconut oil
- Eat a high protein diet, especially proteins high in tryptophan, like free range turkey
5. Avoid caffeine, which reduces serotonin levels.
If you need an energy boost, supplement with L-Tyrosine (500 - 1000 mg).
6. Expose yourself to sunlight, which can boost mood and increase Vitamin D levels.
If you live somewhere that gets little sun, invest in a therapeutic light box.
7. Try mood-enhancing supplements:
(DISCLAIMER:
Although you can get these supplements over the counter, I always
recommend doing this under the care of a physician, since supplements
can have side effects and risks and can interact with other
medications.)
- 5-HTP 50-300 mg up to three times/day -- start at 50mg in the morning. Converts directly into serotonin. If you are taking too much, you will feel sleepy or have runny stools. Also usually helps with anxiety, although sometimes it can paradoxically cause anxiety. Must use with great caution if you're taking an anti-depressant.
- St. John's Wort 300mg three times/day. If you don't feel better within a week, slowly increase your dose to a max of 600mg three times/day. May decrease the effectiveness of birth control pills.
- SAMe 200mg on an empty stomach twice/day. Increase your dose every two weeks to a maximum dose of 600mg twice daily. This can be a very effective antidepressant, but it can also be expensive. Side effects at higher doses include GI upset, nausea, agitation, and insomnia.
- L-Theanine 100-600mg daily. Reduce if you feel sleepy. Found in green tea.
11. Talk it out.
See a therapist, psychiatrist, or life coach (link is external)
and express how you feel. Sometimes just finding someone you trust who
will help you work through your feelings can make all the difference in
the world.
If all else fails and you need anti-depressants,
don't beat yourself up. Sometimes you can do everything right, and if
your imbalance is biochemical, you may need the drugs. But don't forget
to nurture the rest of you too. Depression, like most physical and
mental illnesses, is multi factorial and requires a global investigation
of your whole health -- not just your mind and body, but your
relationships, your work, your financial picture, how you express
yourself creatively, how you satisfy yourself sexually, your environment, and whether you're letting your Inner Pilot Light (aka authentic self) shine.
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