We all use the word ‘depression’ quite often, and it seems more often these days. As a senior it is easy to see the world behind us as one that was orderly, peaceful, and productive, and in contrast, to the present and future as chaotic, crazy, and hopeless. These thoughts can lead to being depressed, or, more severely, to a state of depression.
To talk about depression we must define it. Clinically, Depression, or major depressive disorder (MDD). This is a serious medical condition characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in nearly all activities. It affects how a person thinks, feels, and behaves, often leading to a variety of emotional and physical problems. Individuals with depression may find it difficult to conduct daily tasks and may feel as though life is not worth living.
Depression goes beyond normal mood fluctuations and temporary emotional responses to life challenges. It involves a consistent low mood and a range of other symptoms that persist for at least two weeks. These symptoms can include changes in appetite and weight, sleep disturbances (insomnia or oversleeping), fatigue or low energy, difficulty concentrating, feelings of worthlessness or excessive guilt, and recurrent thoughts of death or suicide.
A REAL CONDITION
The condition is recognized by the medical and psychological communities as a genuine illness, rooted in complex interactions between genetic, biological, environmental, and psychological factors. Brain chemistry imbalances, hormonal changes, and family history of depression can increase susceptibility, while stressful life events, trauma, and negative thinking patterns can trigger or exacerbate the condition.
According to the National Institute of Mental Health (NIMH), 61% of adults 18-years-old and older with major depressive episodes, have received treatments for depression in the last year (2023). Understanding depression as a real and treatable condition is crucial for encouraging those affected to seek help. Effective treatments, including medication, psychotherapy, lifestyle changes, and social support, can significantly improve symptoms and enhance quality of life for individuals struggling with depression. Recognizing and addressing depression is essential for promoting mental health and overall well-being.
SYMPTOMS
Now that we know a little more about this condition let’s explore some of the symptoms of depression. We will look at Emotional, Cognitive, Physical, and Behavioral symptoms.
- Emotional Symptoms
- Persistent Sadness or Emptiness
- Feelings of Hopelessness or Helplessness
- Irritability or Frustration
- Cognitive Symptoms
- Difficulty Concentrating or Making Decisions
- Negative Thoughts or Self-criticism
- Physical Symptoms
- Changes in Appetite and Weight
- Sleep Disturbances
- Fatigue and Lack of Energy
- Behavioral Symptoms
- Withdrawal from Social Activities
- Decreased Participation in Previously Enjoyed Activities
- Thoughts of Death or Suicide
As you can see, the symptoms range from general sadness, frustration, or hopelessness, to interference with your thinking process, to physical symptoms that begin to seriously affect your overall health. If these symptoms persist they can lead to the behavioral changes and even thoughts or physical acts of harming yourself.
How does depression happen? There are many ways that a person can become depressed. So let’s examine some of the more prevalent causes.
CAUSES OF DEPRESSION
- Genetic Factors
- Biological Factors
- Brain Chemistry Imbalances
- Hormonal Changes
- Psychological Factors
- Trauma and Stress
- Negative Thought Patterns
- Environmental Factors
- Social Isolation
- Major Life Changes or Losses
It’s tough to say that a person is born with a genetic predisposition towards depression, but it does happen. Changes can also occur if your brain chemistry gets out of balance or you experience severe hormonal changes.
The most common causes are psychological and environmental. Trauma and stress are huge causes of depression. Think about the times you have said that your work is stressing you out, or you’ve lost a loved one. These conditions can bring on periods of depression, especially if you ignore the effects these events are having on you. Or you continue to think negatively about your job without doing anything about it. Your stress levels can continue to rise and even lead to an almost permanent state of depression.
The environment is being blamed for many changes in our lives, especially stress and depression. Think about how many more natural and man-made disasters you hear seem or read about daily. Social media and instant news keep these issues in the forefront of our daily though processes, and if we let them, they can depress us. The air we breathe, the water we drink, and the foods we eat are also being blamed for causing depression. Toxins in the air and chemicals in our water are being blamed for several medical and even psychological problems among humans. Worrying about these factors can lead to states of depression.
WAYS TO DEAL WITH DEPRESSION
So what do we do about it? The first thing to do is to avoid situations that cause depression or mitigate those symptoms when they occur. Three very positive and realistic ways to do this included Lifestyle Modifications, Alternative Therapies, and Social Support.
Lifestyle Modifications include:
- Regular Exercise. The Mayo Clinic recommends at least 30 minutes of moderate-intensity activity daily. The CDC recommends 250 minutes of moderate-intensity activity per week.
- Healthy Diet. The National Institute on Aging (NIA) recommends foods with little to no added sugar, saturated fats, or sodium. Also eat enough protein to equal half of your weight (a 200-pound man should get one hundred proteins a day). Also eat fruits, vegetables, and food with vitamin B12, and drink plenty of water.
- Adequate Sleep. Again the NIA recommends 7-9 hours of sleep per night. But as we age factors like health issues may keep us from getting deep consistent sleep. If you are tired during the day, take a nap!
Alternative Therapies like Mindfulness and Meditation can also be utilized. Mindfulness is a mental state achieved by focusing your awareness on the present moment. Calmly accept your feelings, thoughts, and bodily sensations rather than on problems or concerns that you have. Meditation is similar in that you use your mental and even physical t4chniques to focus or clear your mind. Both therapies help you to deal calmly and rationally with your feelings rather than letting your feelings control you, especially if they are negative or feelings of depression.
Acupuncture is another alternative therapy for dealing with or avoiding depression. This is a treatment that originated in China that involves the acupuncturist sticking very thin needles into specific places in your body – like strategic points to stimulate the central nervous system – to alleviate or diminish physical, mental, or emotional pain.
Support groups are a great way to deal with depression. Be involved with family and friends. Normally the pleasant or stimulating social interaction keeps your mind and body engaged in positive activities that may keep negative thoughts or concerns at bay. If you don’t have family or friends who can keep you engaged you can turn to organized support groups. Your church, community center, or senior center may have a group you can join, or they might be able to connect you with a group. If not, Google the kind of support group you are looking for online.
If none of these options work for you there are medical treatments you can pursue with your doctor’s advice and oversight. They include:
- Antidepressant Medications
- Psychotherapy including Cognitive Behavioral Therapy and Interpersonal Therapy.
- Electroconvulsive Therapy (ECT) for Severe Cases.
THE IMPORTANCE OF DEALING WITH DEPRESSION
If you don’t deal with your depression it could go away, but it is more likely that it will grow and interfere with your normal life. And, like any medical condition, the longer you ignore it the worse it normally becomes. So besides keeping the symptoms from getting worse, here are some reasons for dealing with your depression:
- Improving the quality of your life. If you are depressed your outlook on life in normally negative and you aren’t enjoying life.
- People don’t want to be around people like this so you begin to lose friends and even family. It can even affect your work as co-workers don’t want to be around a person who is depressed, complaining, or negative.
- And the biggest and most important reason for dealing with your depression is reducing the risk or avoiding the possibility of suicide. Yes, killing yourself! Nobody wants you to do this.
So depression is real in spite of the fact that we say “I’m depressed” more than we should. But, if you are feeling depressed figure out what is the cause and o something about it. Usually if you deal with being depressed when you are just a little out of sorts or momentarily upset, your depression will go away. If it doesn’t now you have reasons to do something about it before it changes your life for the worse.
And in the words of Pharrell Williams, “Don’t worry, be happy!”
