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Introduction to Depression: defining it, diagnosing it, & managing it

Introduction to Depression: defining it, diagnosing it, & managing it

by | Dec 19, 2023 | Confidence, Depression, Life Style, Relationships, Self Image

Depression is a mental health condition that goes beyond mere feelings of sadness. It would be better described as a persistent and overwhelming sense of despair that can linger for weeks, months, and even years. Depression affects millions of people worldwide, oftentimes having a negative impact on personal well-being, relationships, work, school, and overall quality of life. 

Contrary to common misconceptions, depression isn’t a sign of weakness, nor is it a mere mood swing that one can easily snap out of. Rather, depression involves a combination of biological, psychological, and/or environmental factors. Physiologically, there can be multiple neurotransmitters involved, making it difficult to regulate mood. Genetic predispositions can also make certain individuals more susceptible to experiencing depressed mood. Additionally, life events such as trauma, loss, or chronic stress can act as triggers, exacerbating the condition.

Being able to recognize the symptoms of depression is essential, not only for those who experience it, but also for those close to them. Detecting depression at its earliest signs is optimal, as it allows for prompt initiation of treatment, which can prevent the condition from worsening. Common symptoms include persistent sadness, loss of interest in previously enjoyable activities, changes in sleep and appetite, fatigue, and difficulty concentrating. 

The DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition) outlines the following criterion for depression (otherwise known as major depressive disorder or MDD). In order to meet diagnostic criteria, an individual must exhibit at least five of the following symptoms during the same 2-week period, representing a change from previous functioning. Additionally, at least one of the symptoms must be either (1) depressed mood, or (2) loss of interest or pleasure.

  1. Depressed mood most of the day
  2. Significantly decreased interest or pleasure in all (or almost all) activities
  3. Major change in weight or appetite (not due to dieting) 
  4. Insomnia or hypersomnia
  5. Excessive restlessness or observable reduction in activity levels
  6. Fatigue (exhaustion) or loss of energy
  7. Feelings of worthlessness or excessive/inappropriate guilt
  8. Diminished ability to think, concentrate, or make decisions
  9. Frequent thoughts of death or attempt to end one’s life

These symptoms must cause clinically significant distress or impairment in social, occupational, or other important areas of functioning. It’s important to note that the diagnosis also considers ruling out other medical conditions or substances that could contribute to the symptoms. Diagnosis and treatment should be conducted by qualified mental health professionals.

Seeking professional help, whether through therapy, medication, or a combination of both, is a crucial step for managing depression. It is certainly not a sign of weakness, but a courageous step towards healing. By fostering awareness, understanding, and compassion, we can collectively promote mental health treatment for those in need of support. The best thing we can do for those affected by depression is (1) listen without judgment, (2) validate their experiences and emotions, (3) connect them with a professional, and (4) continue to connect with them throughout their journey toward a brighter future.

Tips for Managing Mood During Seasonal Change

Tips for Managing Mood During Seasonal Change

by | Nov 11, 2023 | Balance, Depression, Life Style, Relationships

As the seasons change and holidays approach, managing mental health becomes crucial. For many, these transitions can bring a mix of emotions, including excitement, stress, sadness, and more. Here are some strategies to navigate the potential impact on mental well-being during these times:

Acknowledge and Validate Emotions
Recognize that it’s normal to experience a range of emotions during seasonal changes and holidays. Whether it’s the joy of festivities or the pressure of expectations, validating your feelings is the first step in managing them.

Maintain Consistent Routines
Stick to regular routines as much as possible. Consistency in daily habits, such as sleep patterns, exercise, and meals, can provide a sense of stability during periods of change.

Set Realistic Expectations
Be realistic about what you can accomplish and what you expect from yourself and others during the holidays. Avoid overcommitting and focus on what brings genuine joy rather than succumbing to societal pressures.

Connect with Others
Loneliness and isolation can exacerbate low mood and negative outlook. Prioritize connection with loved ones, whether it be planning a fun activity together, catching up on a phone or video call, or just a quick meet-up for coffee. Be intentional about engaging in activities that help you feel a sense of community and support.

Mindful Practices
Mindfulness is a simple and effective practice for managing stress and promoting overall emotional well-being. It can be as simple as pausing for a moment to enjoy, soak in, and appreciate a nice experience. Choosing times to set your phone aside may help facilitate this, as it helps to minimize distractions that take you away from the present moment. Practicing gratitude (such as writing down an appreciation from the day), meditation (headspace is a great resource to facilitate the process), or yoga can help you stay connected to yourself and the here-and-now.

Manage Seasonal Mood Changes
Seasonal changes, particularly during fall and winter, can trigger changes in mood, from feeling tired and unmotivated, to feeling depressed and hopeless. For milder cases, exposure to natural light and engagement in outdoor activities can help reduce symptoms. If seasonal mood changes last more than one week, consider contacting a mental health professional to help you navigate to a better headspace.

Given the uniqueness of each individual, it’s important to recognize that various forms of self-care and coping strategies may work better for different people. By taking a proactive and mindful approach, you can successfully navigate the challenges of seasonal changes and holiday pressures, while maintaining balance and preserving well-being.