Today is the 20th annual World Mental Health Day. This year the theme is "Depression: A Global Crisis."
What are the different types of depression?
There are basically four types of depression –
- Clinical or Major depression
- Bipolar or Manic-depressive disorder
- Postpartum depression (depression after delivery of child)
- Seasonal affective disorder (It usually doesn’t affect people who live in tropical climates like India.)
Clinical and bipolar depressions have two milder phases called
dysthymia and cyclothymia, respectively which has similar symptoms but
on a milder level and usually lasts longer. Some of the common symptoms
of major depression include – despair and loneliness, unwillingness to
do the simplest tasks, low energy levels, recurring nightmares and sleep
disorders, loss of libido and appetite. These symptoms usually last for
over two months.
Bipolar disorder on the other hand is a cyclical disorder
characterised by two phases – a manic phase and a depressive phase. In
the manic phase, the patient is likely to suffer from delusions of
grandeur, excessive self-confidence, feeling of euphoria and higher
sexual drive while the depressive phase is very similar to the
aforementioned symptoms of major depression.
Causes of depression
What causes depression? Researchers still haven’t zeroed on what
causes depression per se but various conditions are usually present in
the sufferers. Trauma, grief, work issues, love and relationship
troubles and genetic pre-disposition all have a causal link to
depression. Some other factors include alcohol consumption, lack of
exercise, obesity and pregnancies.
But a cure is not hard to find…
Mental illness is a big problem in our culture, in fact any culture.
People don’t like to acknowledge that they aren’t a fully functioning
member of society (whatever that means) and there’s a tendency to hush
up mental illnesses. It’s almost considered taboo to visit a counsellor
or psychiatrist to seek help. Perhaps it has something to do with the
way mental illnesses show distinct changes in our personality, cognition
and behaviour – the very things that define our being; unlike a
physical illness where a certain organ or part of the body is affected.
First and foremost, it’s very important to seek professional help
Seek professional help
You wouldn’t try to self-medicate or refuse to believe you have a
problem if you suffered from a heart disease would you? The same goes
for the mind. Denial – self or otherwise – simply compounds the problem.
The fact is that unlike other diseases which are either untreatable or
whose treatment costs are expensive depression has an economic and
cost-effective solution. It’s imperative to get professional help and
there’s absolutely nothing to be ashamed of in visiting a therapist or
counsellor.
Physical exercise
There has been ample research to prove that physical exercise of all
form helps keep the blues away. One of the reasons for this is the
feel-good hormones like endorphins and testosterone are released during
exercise which makes us feel good. Even walking for 15-30 minutes can
make a difference.
Healthy balanced diet
A health, all around balanced diet is another way to keep depression
at bay. For example, omega 3 fatty acids found in fish and vegetable
oils play helps keep a part by helping regulate neurotransmitters like
serotonin which is used in anti-depressants. Foods high on antioxidants
(green tea, broccoli, oranges, spinach, pumpkin, papaya) are also a
must.
Relaxation techniques
Another great way to beat depression is by relaxing. This can include
anything you like to do like a walk in the park, meditation, taking up a
hobby or even listening to music. It’s necessary get away from the
daily grind of life.
Get proper sleep
Although lack of sleep alone can’t cause depression it is one of the
causes. So it’s imperative to get some shut-eye. Make a daily routine
for bedtime if you’ve to. Abstain from nicotine, alcohol or caffeine in
the evening.
Share with your loved ones or support groups
One of the most effective non-medicated treatments for depression is
sharing with your loved ones. However, this might not be possible for
some people and this is where support groups come in handy. Not only do
you get to share your feelings but you get to do it with a person who’s
been through the exact same problems and knows how to deal with it.
And lastly
believe…
The human spirit is insurmountable and depression is like any other
hurdle which can be overcome. There is no magic pill to get rid of it;
even antidepressants can work that far. In fact, the USFDA found that
inert placebos have a significantly high effect meaning that believing
you’re taking antidepressants seems to do the trick. So perhaps the
answer lies in believing. Raise awareness this Mental Health Day. Don’t
let the black cloud win.
