What exactly happens in depression and how it affects mental health?
- Ammenah Ayodeji Alaya
- Mar 30, 2024
- 2 min read
Image by Freepik
Mental Health has been a raging topic over the last few years and for every five normal persons, one person is suffering from a mental health crisis which results in over 290 million people worldwide suffering from depression according to Global Health Data Exchange (GHDx) in 2023. Depression is that intense feeling of being sad, negative, and lack of interest in anything, even things that used to mean so much. It is the recurrent feeling that leads to self-sabotaging even in less triggering situations. Depression drains every feeling of excitement in you and leaves you with a feeling of pity. It sits on thinking about the past, and how you should have done better even though there is nothing that can practically be done about the past.
The wave of sadness that comes when you lose something and feel drained about it. Being stuck in that stage is what led to depression. Depression is a medical condition and most times need the intervention of a therapist. A model guiding the stages of depression as described in 2017 by Vikram Patel who is a renowned psychologist of global health and social medicine.
There are four levels of depression:
Wellness
This stage of depression is barely a serious one yet. The wave of emotions can be mixed with good daily habits and positivity around the affected person. This might not require a professional intervention. A counsellor may help in this by prescribing general changes in lifestyle habits like eating right, sleeping well, and learning how to accept things without overthinking them.
Distress
At this stage, the emotions triggered result in emotional outbursts. This might be once in a while and more than that. And it can be controlled with a professional intervention or with the use of peer interventions. It makes them realize that they are not alone in this situation and that there are others in it. This stage is a bit more advanced than the wellness stage because of the affected person's frequent burnout actions.
Depressive Stage
Here, the emotional outbursts occur frequently and the person is constantly losing his/her mind. These episodes take a longer while too. It takes time before the person gets back to their normal self. At this stage, A trained therapist is assigned to assess the condition medically and schedule therapy to help with remissions. This is an advanced stage of depression that takes a while to alleviate.
Recurrent Stage
This refers to the situation that occurs even after the person might have been diagnosed as medically fit. Here, even after recovery, the person keeps on relapsing. This can be specific due to triggering situations or environments. This can be hard to treat and takes a very long time to be considered for depression. Scheduled therapy, medications, and other methods are required to help the patient recover fully without relapsing.
What are the symptoms of depression?
According to the World Health Organization in their article about depressive order, there are several symptoms of depression which include;
poor concentration
feelings of excessive guilt or low self-worth
hopelessness about the future
thoughts about dying or suicide
disrupted sleep
changes in appetite or weight
feeling very tired or low in energy.
Suicidal thoughts
While the listed above symptoms should be checked, the main symptoms of depression are feeling lost, underachieved, and irritated.
What are the causes of depression?
Based on numerous researches, there is no definite cause of depression. However, several factors can contribute to the severity of the illness. The following are the factors that affect the severity of depression;
Abuse- different types of abuse such as domestic abuse,
Irregulation of the mood by the brain
Age
Triggering Situations or experiences
Living with depression and how to massively improve your mental health
Living with depression can be easy and difficult at the same time. According to experts in the mental health industry and World Health Organization research on depression in March 2023. The following points can be included in your daily life and can improve your mental health.
Optimal Nutrition
The dietary choices we make profoundly impact various aspects of our well-being, including skin health, physical fitness, and weight management. Research suggests that a significant portion, approximately 43%, of individuals grappling with depression experience some form of dissatisfaction with their appearance. Despite criticisms from healthcare professionals, the market for weight loss products continues to thrive. While certain health conditions such as Polycystic Ovary Syndrome (PCOS) can influence body size, adopting a nutritious diet can address many related issues. Consumption of excessive junk food can detrimentally affect both physical and mental health. It's essential to embrace the concept of
Body Positivity, acknowledging and accepting aspects of our bodies that may not be subject to change due to dietary habits. Prioritizing the intake of greens, fruits, and regular physical activity can yield remarkable improvements in both mental and physical well-being.
Quality Sleep
Despite widespread awareness, insomnia remains a significant yet often underestimated concern. Excessive screen time, frequently utilized as a coping mechanism, can disrupt sleep patterns. Ideally, individuals should aim for a minimum of eight hours of sleep per night. Alarming statistics reveal that one-third of adults consistently fail to achieve seven hours of sleep nightly, leading to heightened stress levels and compromised mental health. Prioritizing adequate sleep is imperative for optimal cognitive and emotional functioning.
Pursue Passion
Recognizing and nurturing personal interests is integral to cultivating happiness and fulfillment. Engaging in activities that bring joy and satisfaction, such as establishing a consistent exercise routine, can significantly enhance overall well-being. Conversely, persisting in unfulfilling pursuits, such as remaining in a disliked job, can perpetuate feelings of discontentment. It's essential to proactively pursue career changes if necessary, prioritizing roles that align with individual strengths and passions. Additionally, finding positive aspects within existing responsibilities, such as deriving fulfillment from teaching despite administrative burdens, can foster a more positive outlook.
Assertive Boundaries
Succumbing to the pressure to constantly please others can exacerbate feelings of depression and inadequacy. Learning to decline obligations that conflict with personal well-being assertively is crucial for mental health. Prioritizing self-care and setting boundaries fosters a healthier balance between personal and interpersonal obligations, ultimately promoting greater emotional resilience.
Radical Acceptance
Acknowledging and accepting circumstances beyond our control is essential for mental resilience. Dwelling on uncontrollable situations only perpetuates feelings of distress and helplessness. Instead, focus on adapting to change and seeking constructive solutions. Embracing setbacks as opportunities for growth fosters resilience and facilitates progress toward personal and professional goals.
Continuous Learning
Actively seeking knowledge and understanding about mental wellness strategies and coping mechanisms is instrumental in fostering resilience. Utilizing reputable resources such as podcasts, self-help books, and online sources can provide valuable insights and practical strategies for enhancing mental well-being.
Therapeutic Support
When facing challenges that seem insurmountable, seeking professional help from trained therapists or counselors is a proactive step toward healing. Therapy offers a structured and supportive environment for exploring emotions, developing coping strategies, and fostering personal growth. While therapy is an investment, its benefits in promoting mental wellness are invaluable.
Consistency and Support
It's important to recognize that positive changes in mental health require time, consistency, and support. Cultivating a supportive network of individuals who uplift and encourage personal growth is vital. While introspection and solitude have their place, fostering meaningful connections with supportive individuals can provide essential emotional nourishment and facilitate healing.
In summary, depression is a serious mental health problem affecting millions worldwide, causing deep sadness and making daily life tough. Symptoms like feeling hopeless, trouble sleeping, and changes in appetite can vary from person to person.
Understanding the stages of depression, from feeling down occasionally to experiencing frequent and intense episodes, shows why it's important to get help early. Treatment can involve changing habits, talking to a therapist, taking medication, or a mix of these. To stay mentally healthy, it's essential to eat well, sleep enough, do things you enjoy, set limits on what you can handle, accept things you can't change, keep learning, seek support from others, and stick with it over time.
By recognizing depression's challenges and using strategies to cope, people can build resilience and lead happier lives.
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