Types Of Depression

• Major depression

Symptoms of low mood, loss of interest, most of the time for at least 2 weeks that interferes with daily activities.

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• Persistent depressive disorder

Also called dysthymia, features less severe symptoms of depression that last much longer, usually for at least 2 years.

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• Perinatal depression

Depression that occurs during or after pregnancy. Depression that begins during pregnancy is prenatal depression and depression that begins after the baby is born is postpartum depression.

• Seasonal affective disorder

Depression that occurs with the seasons with symptoms typically starting in the late fall and early winter and going away during the spring and summer.

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• Depression with symptoms of psychosis

A severe form of depression in which a person experiences symptoms of psychosis such as delusions (disturbing, false fixed beliefs) or hallucinations (hearing or seeing things others do not hear or see).

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• Bipolar Disorder

A mental health problem where a person experiences periods of high or elevated mood and periods of low or depressed mood

Symptoms Of Depression

• Feeling hopeless or pessimistic

• Decreased energy, fatigue

• Feeling irritable, frustrated, or restless

• Persistent sad, anxious, or “empty” mood

• Difficulty sleeping, waking up in the morning or oversleeping.

• Feeling guilty, worthless, or helpless

• Difficulty concentrating, remembering, or making decisions.

• Changes in appetite or unplanned weight changes i.e., sudden weight gain or loss

• Isolating oneself and feeling unable to connect or relate to others.

• Thoughts of self-harm or suicide

• Acts of self-harm i.e., cutting wrists, or suicide attempts

• Unexplained aches, pains, headaches, cramps, or digestive problems

Other mood/behavioural changes that can happen when one is depressed include:

• Reduced libido or interest in sex

• Increased anger or irritability

• Acting impulsively

• Increased use of alcohol or drugs

• Inability to meet the responsibilities of work and family or ignoring other important roles.

• Engaging in high-risk activities such as binge drinking, unprotected sex, etc.

Causes Of Depression

• Childhood experiences – difficult experiences such as neglect and abuse in childhood could lead to depression in adulthood.

• Stress

• Poor physical health

• Trauma

• Family history of depression

• Medication – depression can be a side effect of taking certain medications.

• Major negative life events – experiences such as the death of a loved one, or physical or sexual assault can lead to depression. Especially if one experiences a series of negative events consecutively.

• Recreational drugs and alcohol

• Unhealthy lifestyle – poor sleep diet and exercise can affect our mood which in turn could make us more vulnerable to experiencing depression.

Treatment

• Medication – if a person is diagnosed with depression, they may be prescribed antidepressant medication. Antidepressants work by changing how the brain produces or uses certain chemicals involved in mood and stress. It will take time, usually 4-8 weeks, for an antidepressant to work. Problems with sleep, concentration and appetite may improve before mood lifts. So it is important to give medication time to work before deciding if it is right for you.

• Psychotherapy – psychotherapy therapy can help treat depression by teaching how to change habits that contribute to depression as well as new ways of thinking and behaving. Some therapies that may be offered for depression include Cognitive Behavioural Therapy (CBT), Interpersonal therapy (IPT), etc.

• Self-help – there are several activities you can try to help yourself and your doctor may recommend self-help if your symptoms are not severe. You can also use self-help activities with medication or therapy or both. Some things you can try are:

  • Mindfulness – mindfulness is a way of giving your full attention to the present moment. This can be done through deep breathing exercises, meditation and even full-body stretches. Research shows that practising mindfulness can help manage depression. You can use meditation apps such as Calm or Insight Timer to help you get started with mindfulness.

  • Spending time in nature – being around nature can help lift your mood and in turn help with depression. If getting out of bed or leaving the house feels like too much of a struggle, opening a window and getting fresh air can be just as effective as taking a walk.

  • Journalling or keeping a mood diary – writing in a journal can be a good way to manage symptoms of depression. Writing down your thoughts and feelings is a good way to process your thoughts and express yourself. Likewise keeping a mood diary can help you keep track of your mood, and you may notice that certain things, places or people which influence your mood. You can journal or keep a mood diary on paper or digitally. Some mood trackers/ejournal apps you can use are:

    • Penzu

    • Journey app

    • Bloom

    • Moodfit

    • Daylio

  • Doing something creative – creative activities can help reduce stress, improve mood and concentration so doing something creative can be a good way to manage depression. Some creative activities to try are:

    • Taking photos

    • Dancing

    • Singing or making music

    • Painting or drawing

    • Cooking or baking

    • Crafts e.g., embroidery, sewing, knitting, making things with clay.

  • Make a self-care box – sometimes when people experience depression, they find it difficult to initiate activities they enjoy. So, it might be helpful to create a box of things which you enjoy that can comfort you. A self-care box can include:

    • Snacks or drinks you like.

    • A list of your favourite books, music, or films

    • Cosy slippers or a soft blanket

    • Helpful sayings or notes of encouragement

  • Talking to someone you trust – expressing yourself may be difficult when you are feeling low but talking with someone you trust can help you feel better. This is not the same as therapy but you may find it easier to open up to a friend or family member you know and trust and they can be a good support system for you when you are feeling low.

  • Looking after your physical health – maintaining a good sleep schedule, a good diet, and exercise can go a long way to improve depression symptoms. You can try:

    • Going to bed and waking up at the same time every day

    • Yoga

    • Swimming

    • Walking

    • Eating more fruits and vegetables

    • Limiting alcohol and recreational drug use

References

1. Chand, S. P., & Arif, H. (2023, July 17). Depression. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK430847/

2. Depression. (2023, September). National Institute of Mental Health (NIMH). Retrieved March 1, 2024, from https://www.nimh.nih.gov/health/topics/depression