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Take this depression assessment test and evaluate your depression
You can try the following techniques to battle depression yourself.
Start with lifestyle and diet changes
There is a strong connection between exercise and depression. Exercise has been shown to be an effective way to treat symptoms of depression and improve overall mental health. Exercise have a positive impact on brain chemistry, increasing the production of neurotransmitters like serotonin and dopamine, which play a role in regulating mood.
Mindfulness practices, such as meditation and deep breathing, can help reduce stress and improve mood
In addition, exercise has been shown to have a positive impact on the growth of new brain cells, which is important for overall brain health and function.
A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help boost mood and energy levels.
Identify your thoughts by writing them
Journaling is a tool that can help with depression by allowing individuals to process and understand their thoughts and emotions. It can provide a space for individuals to reflect on their experiences and gain insights into their moods and behaviors.
Some of the ways that journaling can help with depression include:
Encouraging self-reflection: Journaling provides an opportunity to reflect on one’s thoughts, feelings, and behaviors, which can help individuals understand their depression better.
Improving mood: Writing about negative thoughts and emotions can help reduce their intensity and impact, improving overall mood.
Tracking progress: Keeping a journal allows individuals to see how their moods and symptoms change over time, which can be helpful in monitoring progress and recognizing triggers.
Releasing emotions: Writing about emotions can help individuals release their feelings, reducing stress and anxiety.
Encouraging positive thinking: Journaling can be used to write about positive experiences, accomplishments, and gratitude, which can help shift focus from negative thoughts to positive ones.
It is important to note that journaling should not be used as a substitute for professional treatment for depression.
Surround yourself with positive people or get a support group
spending time with friends and family, or joining a support group, can help provide a sense of connection and reduce feelings of isolation.
Make sure you are not infesting the group by talking negative all the time.
You can join Neuragram’s Support group on Quora here
Do what you enjoy doing
Engaging in hobbies or activities you enjoy can help boost mood and increase feelings of accomplishment and self-worth.
If you can monetize your hobbies or make a career out of it then it will be even more rewarding!
Reinforce positive thoughts
Read good books, listen to good podcasts, get into the habit of feeding your brain positively through letting quality information come inside your head. Change a negative thought into positive ones. For example: I failed in getting a job can be well translated into the phrase “I failed in getting a job because maybe, life wants me to do a business”!
Avoid being negative as much as people avoid negativity. Negativity is contagious, irrespective of who is spreading it.
Whom to see? A psychologist or a Psychiatrist?
Psychiatric and psychological illnesses are terms used to describe conditions that affect a person’s mental health. However, there is a difference between the two terms.
Psychiatric illness refers to mental health conditions that are diagnosed and treated by psychiatrists, who are medical doctors specializing in the treatment of mental illness. Examples of psychiatric illnesses include depression, bipolar disorder, schizophrenia, and anxiety disorders. These conditions can often be treated with a combination of medication and therapy.
Psychological illness, on the other hand, refers to mental health conditions that are primarily treated by psychologists, who are mental health professionals trained in the treatment of mental illness through talk therapy. Examples of psychological illnesses include stress, phobias, and adjustment disorders. These conditions are primarily treated through talk therapy and other forms of psychotherapy.
A psychiatrist “Dr. XYZ” is a Medical doctor, while a Psychologist “Dr. XYZ” is a Ph.D.
It is important to note that the distinction between psychiatric and psychological illness is not always clear, and many mental health conditions can have both psychological and biological components. In such cases, a combination of psychiatric and psychological treatments may be needed for optimal recovery.
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What is the difference between depression and sadness?
If you accidently sit down on your mobile phone and break it, you will become sad. If you accidently sit down on your girlfriend’s or boyfriend’s mobile and break it, and due to this, if they break up with you, then it might hit you differently.
You might start feeling that how silly it was to break-up for such a petty reason!
And later when you will find out that they wanted merely a reason to break-up with you and breaking of the mobile phone gave then an opportunity to break-up with you, it will hit you hard again.
In this case, you will have to cope up with the feeling of rejection, low self-esteem, emotional drain, overthinking, meaninglessness in life and so many other complex emotions that might lower the neurotransmitter levels in your mind for long time. That’s depression!
Sadness is an emotion, while depression is a prolonged state of mind without adequate level of dopamine in brain. Loss of loved ones, not being able to get a dream job, being unemployed, break-ups etc. are some of the psychological reasons for depression.
There are psychiatric reasons for depression as well. A person with Bipolar disorder lives in two states of mania and depression. In such cases, the depressive phase is not originating from a stressful or a negative thought, rather from the imbalances in the neurotransmitter levels inside brain.
What are the treatments for depression?
It depends upon the condition. Counselling (also known as Psychotherapy) is a psychological pathway to treat depression. Medication is the psychiatric way to treat the depression. Sometimes both are required.
Understand this way: If someone is severely depressed because his girlfriend ditched him then psychiatric help will elevate his mood using anti-depressants but it won’t get the person a new girlfriend, or help in getting the patch-up done. The person has to develop a new belief system regarding romantic relationships. Here, CBT (Cognitive and Behavioral Therapy) or Logo therapy might be used by a professional to cure the prolonged sadness.
Is there any connection between unemployment and depression?
Unemployment is stressful, and hence it can trigger depression. Statistics have shown that poor socio-economic conditions push people towards depression, hence there is a connection between depression and unemployment.
Is depression curable?
Depression and type-2 diabetes have one thing in common- Both can be managed without medications. As far as curing is concerned, there is no cure.
Anyone can fell into depression and that’s normal. Changing outlook on problems in life plays a significant roll in lowering the depression.
To be able to stay out of depression, the most important thing someone needs is a positive outlook on life.
Whom should I see for depression? Psychologist or Psychiatrist?
If you are facing severe depression, then reaching out a Psychiatrist becomes almost unavoidable. In general, if you have depression caused by some recent life events such as a breakup, business loss, loss of a loved one etc., it is preferred to see a Psychologist.
Is pessimism a sign of depression?
Pessimistic approach on life should be avoided. A series of setbacks are prone to make anyone pessimistic and it can outrage someone’s self-confidence or can make someone hopeless. Hence pessimism can trigger depressive symptoms.
How to battle depression?
There are two levels of this battle.
- A battle level where you can fight yourself.
- A battle level where you need someone beside you.
One of the major factors that helps in battling the depression is an understanding of one’s thoughts and feelings and identifying the destructive thought processes. This helps in fighting the depression effectively.
It is fairly complex to find out the origin of a certain feeling and therefore one requires to seek a professional counselling session. Psychotherapy as well as medications both can help immensely in managing depression.
I am unable to sleep at night. Is this depression?
Sleeplessness or insomnia can be caused by overthinking, sleep cycle disturbance and of-course phone addiction.
Inability to sleep is one of the indicators of depression but not necessarily it is depression. unless you meet other criteria for depression as stated by DSM-5.