In order to beat a disorder, an individual has to fully understand various factors of the illness such as its differentiating aspects, risk factors and finally its precautionary measures.

How does a person understand if he is sad or actually depressed? Depression is different from sadness in many ways and one of them is identifying the core reason of the emotion that one is feeling. For example, a person’s grief might be exacerbated by the death of a loved one, the loss of a career, or the termination of a relationship. It’s natural to experience melancholy or grief in response to such circumstances. Those who have suffered a loss may describe themselves as “depressed.” Moreover, the grieving process is natural and unique to each person, and it shares some characteristics with depression.

In sorrow, painful emotions come in waves, frequently blended with happy recollections of the deceased. Mood and/or interest (pleasure) are reduced during the majority of two weeks in serious depression. Self-esteem is frequently preserved during sorrow. Feelings of worthlessness and self-loathing are typical in serious depression. When thinking of or fantasising about “joining” a deceased loved one, thoughts of death may arise. In serious depression, thoughts turn to taking one’s life because one feels worthless or unworthy of living, or because one is unable to cope with the anguish of despair.

Understanding the risk factors:

Environmental factors: People who are constantly exposed to violence, neglect, abuse, or poverty may be more sensitive to depression.

Genetic factors: Depression is a genetic trait that can be passed down through generations. If one identical twin suffers depression, the other has a 70% risk of developing depression at some point in their lives.

Biochemistry: Differences in the brain’s chemical composition may play a role in depressive symptoms.

Tips to beat depression:

• Dealing with the stressors v/s avoiding them

Depression has a variety of causal factors but stress is one of the biggest contributors to this disorder. Stress increases the levels of the hormone called cortisol and the neurotransmitters responsible for depression get triggered. Hence, stress has a direct co-relation and managing it can be helpful in dealing with depression.

It may not always be possible to avoid stressful situations and hence one must take breaks regularly and take out time for self in order to process unavoidable negative emotions.

• Regular exercise v/s restricted action

Some people find it difficult to begin exercising because of depression, although inactivity can aggravate symptoms.

If you’re having trouble getting started with exercise, consider doing 5 minutes of walking or another fun activity in the morning and another 5 minutes in the afternoon. Increase progressively over the following days and weeks but start with one step at a time.

• Balanced diet v/s irregular eating

When suffering from depression an individual may feel the urge to either binge eat or not eat at all. However, both these approaches are unhealthy and maintaining a healthy diet can actually help reducing symptoms of depression. The science behind this is that antioxidants are found in fresh fruits and vegetables. These aids in the prevention of oxidative stress and cell damage in the body ultimately reducing symptoms of depression.

There are also a few foods that one must avoid then trying to beat depression such as red meat and meat products, premade baked goods, trans fats, sugary desserts and sodas. This is because these food products affect gut microbiota, which could increase the risk of depression.

• Sleep v/s insomnia

Depression may cause difficulty falling asleep and even waking up but sleep is a very important factor that needs to be taken care of when beating depression. Some ways worth enough to ensure that you fall asleep are mentioned here.

Get some physical activity in during the day which is tiring enough that your body asks for rest. Remove all electronic devices from the sleeping space 30 minutes before bedtime and turn them off. If you don’t fall asleep within 20 minutes, get up and change your surroundings. For a bit, read or do something else to divert yourself, and then try again. Drinking too many liquids too close to bedtime is not a good idea as it may cause you to wake up several times. In the evening, limit your exposure to bright light. Every day, including weekends, go to bed and wake up at the same hour. Ensure that the space is quiet, dark, and at a comfortable temperature. Before going to bed, avoid large meals, coffee, and alcohol.

• Avoid substance use

When one is suffering from depression, use of alcohol or other substances can feel helpful however it increases the risk of developing severe depression. Both substance abuse and depression can be co-related and hence seeking treatment is important for both.

Lastly, treatment for depression is required at all stages of the disorder and this works best when both medication and therapy are taken care of. Best rehabs in India provide these treatments and some also offer luxury rehab treatments for mental illnesses. It is important that an individual suffering or caretakers who know these people reach out to these institutions and help them get treatment for depression.

Written by:
Shaili Mehta
Veda Rehab and Wellness