What is depression?
It is normal to experience low mood every so often. However, when these feelings continue for weeks or even months, making it hard to cope with daily life, this could be a sign that you’re experiencing depression.
Symptoms of depression can vary from person to person. Those experiencing depression often report feelings of worthlessness, lack of pleasure, feeling sluggish and disturbances to their sleep and appetite. Depending on the severity of the symptoms, a depression diagnosis will be described as either mild, moderate, or severe. This can change as the impact of your symptoms on daily life can fluctuate over time.
The cause of depression involves a range of complex interactions between social, psychological, and biological factors. However, some find that they become depressed without any obvious cause. Despite this, there is a large range of support and treatments available to help you overcome depression.
How common is depression?
Around 1 in 5 adults in the UK have experienced some form of depression. Globally it is estimated that 5% of adults suffer from depression, making it a very common mood disorder and a leading cause of disability worldwide.
What can I do to help myself?
Experiencing depression can be very difficult at times, but there are things you can do that might help. Below are some suggestions for you to consider:
1. Talk to someone
This can feel like a difficult thing to do but many people find that just sharing how they are feeling can make them feel better and feel less alone.
If you feel you are unable to talk about your experiences with friends and family you can always speak confidentially to a Clinical Psychologist or other healthcare professional, or call the Samaritans if you feel it is urgent, they run a 24-hour hotline (https://www.samaritans.org).
2. Mindfulness
Mindfulness is a technique you can learn which involves becoming more aware of the present moment. Some studies show it is a useful tool to help manage depression.
We are normally on autopilot, just trying to get through the day but if we spare a few moments and pay more attention to the present moment, overall well-being can be improved. For example, pay attention to all the different colours on a leaf, sensations present when eating and the smells and sounds present when on a walk in the woods
But just like learning a new skill, you cannot expect to be an expert right away, so don’t be too hard on yourself if it takes a bit of getting used to. If mindfulness is not working try something else or speak to your health professional.
3. Small changes to boost mood
Making small changes to your routine can be an empowering way to help you manage depression. Here are a few key areas to focus on which can help make a difference in how you feel:
- Try to prioritise sleep
- Changes in your diet
- Get some exercise
- Look after your hygiene
- Avoid recreational drugs and alcohol
- Self-care
- List things that make you happy, and do these when feeling low
- Start a mood diary to identify things that make you feel better or worse
- Spend time in nature
- Set realistic goals for yourself even it’s just getting dressed or having a shower.
Achieving these, no matter how small a can have a powerful effect on how you feel. This can help you move on to bigger goals.
Here are a few websites you might find helpful for more information:
https://www.nhs.uk/mental-health/conditions/clinical-depression/overview/
Contact us if you would like further help
If you want to talk more about how we might be able to help call us on 07870 241970, email hello@nepsychology-co-uk.stackstaging.com or contact us through the website.
