Wellness for All: Depression

Hello Reader,

I picked up the phone to hear my friend completely breaking down. Through the crying, they shared a family member attempted suicide by leaping from a building. My heart shattered for them and all I could do is hold space and offer prayer .... Although their loved one survived, life will forever be changed.

Today, we are taking a look at identifying depression in a loved one, what to do, and resources.

May you never have to go through this. You are not alone.

Have a day to treasure,

Anna Pereira, CEO The Wellness Universe

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Wellness for All: Depression

"Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living." - Mayo Clinic

According to Forbes Health, about 5% of adults globally have depression. That number is likely even higher as not everyone who has depression obtains an official diagnosis.

How can we identify a mood disorder in a loved one?

Identifying depression in someone can be challenging since it often manifests differently from person to person. However, there are some common signs and symptoms to look out for. It's essential to remember that experiencing one or two of these symptoms doesn't necessarily indicate depression, but a combination over an extended period might warrant concern.

1. Persistent Sadness or Irritability: One of the hallmark signs of depression is a pervasive feeling of sadness or emptiness. This can also manifest as irritability, especially in men and adolescents.
2. Loss of Interest or Pleasure: People with depression often lose interest in activities they once enjoyed. Hobbies, socializing, or even basic self-care routines may become burdensome or uninteresting.
3. Changes in Sleep Patterns: Insomnia, oversleeping, or disrupted sleep can all be indicators of depression. Some individuals may find it challenging to fall asleep, while others may struggle to get out of bed in the morning.
4. Appetite or Weight Changes: Significant changes in appetite or weight – either an increase or decrease – can accompany depression. This could lead to noticeable changes in eating habits and body weight.
5. Fatigue and Lack of Energy: Even simple tasks may feel exhausting for someone with depression. They may report feeling constantly tired or lacking the energy to perform everyday activities.
6. Difficulty Concentrating or Making Decisions: Depression can impair cognitive function, making it challenging to concentrate, remember details, or make decisions.
7. Feelings of Worthlessness or Guilt: Individuals with depression may experience persistent feelings of worthlessness, guilt, or self-blame. They may excessively dwell on past failures or shortcomings.
8. Physical Symptoms: Chronic pain, headaches, digestive issues, or other unexplained physical symptoms can sometimes be associated with depression.
9. Isolation and Withdrawal: Those suffering from depression may withdraw from social interactions, preferring to be alone. They might cancel plans frequently or avoid contact with friends and family.
10. Thoughts of Death or Suicide: In severe cases, individuals with depression may express thoughts of death or suicide. These should always be taken seriously and addressed immediately.

If you notice these symptoms persisting for more than two weeks and significantly impacting the person's daily life, it's crucial to encourage them to seek professional help from a therapist or mental health provider. Depression is a serious but treatable condition, and early intervention can make a significant difference in one's recovery journey.

How can you support someone who appears to be depressed?

Supporting someone who appears to be depressed requires patience, empathy, and understanding. Here are some ways you can offer assistance:

1. Listen Without Judgment: Create a safe space for them to express their feelings and concerns without fear of judgment. Simply being there to listen can provide immense comfort.
2. Validate Their Feelings: Let them know that their feelings are valid and that it's okay to feel the way they do. Avoid minimizing their emotions or trying to cheer them up with phrases like "just snap out of it."
3. Encourage Professional Help: Offer gentle encouragement to seek help from a therapist, counselor, or mental health professional. Assure them that it's okay to ask for support and that seeking professional help is a sign of strength.
4. Offer Practical Support: Help with day-to-day tasks that may feel overwhelming to them, such as cooking, cleaning, or running errands. Even small gestures of assistance can make a big difference.
5. Stay Connected: Keep in touch regularly, even if they seem to withdraw or isolate themselves. Send a text message, give them a call, or schedule regular check-ins to let them know you're thinking of them.
6. Respect Their Boundaries: While it's important to offer support, respect their boundaries if they need space or time alone. Let them know you're there for them whenever they're ready to talk.
7. Encourage Self-Care: Suggest activities that promote self-care and well-being, such as going for a walk, practicing mindfulness or meditation, or engaging in hobbies they enjoy.
8. Educate Yourself: Take the time to educate yourself about depression and mental health. Understanding their condition can help you provide more effective support and empathy.
9. Be Patient: Recovery from depression takes time, and there may be ups and downs along the way. Be patient and supportive, and acknowledge the progress they make, no matter how small.
10. Take Care of Yourself: Supporting someone with depression can be emotionally taxing, so remember to prioritize your own well-being. Seek support from friends, family, or a therapist if you need it.

By offering empathy, encouragement, and practical assistance, you can play a crucial role in supporting someone through their journey with depression, and possibly save their life.

Self-Care Tools to Help with Depression:

When feeling depressed, practicing self-care is essential to promote emotional well-being and resilience. Here are some self-care tools you can try:

1. Mindfulness and Meditation: Engage in mindfulness or meditation practices to help calm your mind and reduce stress. Focus on your breath, body sensations, or a guided meditation to cultivate present-moment awareness.
2. Physical Activity: Exercise releases endorphins, which can improve mood and reduce symptoms of depression. Try going for a walk, practicing yoga, or engaging in any physical activity you enjoy, even if it's just for a few minutes.
3. Healthy Eating: Nourish your body with nutritious foods that support overall well-being. Avoid excessive caffeine, sugar, and processed foods, which can negatively affect mood and energy levels.
4. Sleep Hygiene: Establish a regular sleep schedule and create a relaxing bedtime routine to promote better sleep. Avoid screens before bed, keep your bedroom cool and dark, and limit caffeine intake in the afternoon and evening.
5. Creative Expression: Express yourself creatively through art, writing, music, or any other form of creative expression that brings you joy and helps you process your emotions.
6. Connect with Nature: Spend time outdoors in nature, whether it's going for a hike, sitting in a park, or simply taking a walk around your neighborhood. Nature has a calming effect and can help reduce feelings of depression and anxiety.
7. Reach Out for Support: Don't hesitate to reach out to friends, family, or a trusted therapist for support. Talking to someone you trust about how you're feeling can provide comfort and validation.
8. Set Boundaries: Learn to say no to activities or commitments that drain your energy or exacerbate your symptoms. Prioritize your well-being and give yourself permission to take breaks when needed.
9. Practice Gratitude: Cultivate a sense of gratitude by focusing on the things in your life that you're thankful for, no matter how small. Keeping a gratitude journal or simply reflecting on three things you're grateful for each day can help shift your perspective.
10. Seek Professional Help: If you're struggling to cope with depression on your own, don't hesitate to seek professional help from a therapist or counselor. They can provide guidance, support, and evidence-based treatments to help you manage your symptoms and improve your overall well-being.

Remember that self-care is a personal journey, and it's essential to find what works best for you. Be gentle with yourself and prioritize activities that nurture your mind, body, and soul.

This article is for informational purposes only. Please contact your local medical professional if you are having feelings of depression or suicide. Here is a list of resources if you or a loved one is in crisis or feeling feelings of suicide.

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