Major Depressive Disorder, also known as Depression is one of the leading mental health conditions across the globe with over 400 million cases being reported every year. It can barely be recognized or diagnosed in blood reports or brain MRI scans today. Depression doesn’t discriminate and can affect any age group, gender or race and can often be hard to assess if a person is just sad or is suffering from this condition over a certain period. If not assessed and treated on time, it can be dangerous which sometimes lead to self-harming thoughts.

One thing to understand about depression is, it is more than just feeling sad and mood swings. Various factors that could lead to this condition, which include but not limited to psychological, biological and social factors. If an individual is undergoing a depressive episode for more than 2 weeks, which is affecting their behavior and productivity can most likely be depression and needs immediate attention. Below, we have compiled a list for you to diagnose this health condition not just for yourself but also for the loved ones around you.

Checklist to diagnose Depression

I have been feeling agitated, restlessness and getting irritated on others very easily. The tolerance levels have never been this low.

I often feel hopeless at times and question my very existence. I don’t feel useful anymore and this is affecting my work/personal life.

I have lost my appetite in the past few months and have significantly lost weight OR I have been overeating lately and glutton myself often.

The daily activities that used to be my hobby, no longer interest me anymore and neither does having any kind of social activity.

Though I don’t work out much, I have been feeling the loss of energy and something is draining out my energy and this is leading to a lazy behavior which I have never been.

I have been having sleeping disorders either I sleep too much or not able to sleep at all with all the thoughts in the head.

I am having issues concentrating on a specific thing and often forget things in my personal life which I cared. It often leads me to have trouble making decisions.

The person has been showing escapist behavior lately and has gotten addictive to substance abuse and has engaged themselves with ecstatic and erratic behavior.

I have been having constant headaches and body pains lately and not able to understand what could be causing all this.

If you or the person you know has been showing symptoms that check 2 or more items on the checklist above, it is likely that it could be an episode of depression and needs help immediately.

What Causes Depression?

Depression is the worst thing that could happen to someone. Its symptoms are often intermixed with other mental conditions such as Anxiety, Stress, Anger, etc. which are technically its cousins. There can be various factors that could lead to a major depressive episode. It usually results from a combination of recent events, biological conditions or personal factors, rather than one immediate issue or event.

Recent events in life : Life is full of possibilities and but often is hard. Continued difficulties in life often lead to depression such as long periods of unemployment, work-related stress, feeling isolated, being in a non-satisfactory relationship or losing a loved one. A recent paper suggests that events like these cause the secretion of cortisol hormone which causes imbalance and affects the serotonin levels which keeps our happy thoughts intact.

: Life is full of possibilities and but often is hard. Continued difficulties in life often lead to depression such as long periods of unemployment, work-related stress, feeling isolated, being in a non-satisfactory relationship or losing a loved one. A recent paper suggests that events like these cause the secretion of cortisol hormone which causes imbalance and affects the serotonin levels which keeps our happy thoughts intact. Genetic and Medical Conditions : Depressive episodes are sometimes linked with genetics or any recent medical diagnosis linked to an individual. It runs in the families to such extent that some individuals can be at a higher risk as compared to an average being. Personality traits such as isolation, worrisome behavior or self-critical tendencies often lead to Major Depressive Disorder as well. The stress or worry one undergoes with a serious illness can also lead to depression, especially it involves dealing with long-term management and/or chronic pain.

: Depressive episodes are sometimes linked with genetics or any recent medical diagnosis linked to an individual. It runs in the families to such extent that some individuals can be at a higher risk as compared to an average being. Personality traits such as isolation, worrisome behavior or self-critical tendencies often lead to Major Depressive Disorder as well. The stress or worry one undergoes with a serious illness can also lead to depression, especially it involves dealing with long-term management and/or chronic pain. Dietary and Poor Nutrition : It might sound silly but poor diet is linked with depression as well. Lack of vitamin and mineral intake can cause serotonin level imbalances in the brain. As per a recent white paper study from Harvard Medical diets that have lower Omega 3 fatty acids or Omega 6 fatty acids and diets with high sugar content can be harmful and could lead to clinical depression.

: It might sound silly but poor diet is linked with depression as well. Lack of vitamin and mineral intake can cause serotonin level imbalances in the brain. As per a recent white paper study from Harvard Medical diets that have lower Omega 3 fatty acids or Omega 6 fatty acids and diets with high sugar content can be harmful and could lead to clinical depression. Female Hormones: it is a very well-known fact that women are more susceptible to depression and are twice more at risk and all thanks to the hormones. Women are prone to depressive disorders during periods when their hormones are in circulation flow, during the time of the menstrual period, childbirth, and perimenopause.

How to cope with Depression and Possible Solutions

Consider depression as a mental block/wall that’s impregnable which takes a lot of effort not just from people around you but also from great initiates one takes for themselves. It is not about keeping a happy face on the outside while you are mentally crumbling on the inside, there are few solutions that could help you get out of depression and have a stress-free life,

Working out and Exercise:

An effort towards physical fitness not just helps in keeping your heart and blood pressure at bay but also keeps depression at bay. According to a study by Harvard Medical , during high-intensity workouts, our body secretes an essential chemical called endorphins which interact with our neural interceptors in our brain and reduce anxiety, stress, and depression. Even low-intensity workouts can help with depression as it helps in better growth of nerve cells in our body which leads to newer connections and thus reducing stress.

Also Read: 10 Workouts That Can Control High Blood Pressure Naturally

Healthy Eating:

Relations and Support:

There is no miracle food that could help an individual with getting off depression in a snap, but few changes in our food lifestyle can keep depression at bay. It is a good idea to keep track of the amount of food and keep the calorie intake within the limits. Depressive episodes tend to make people overeat if that’s the case try to eat more fruits and vegetables and make a note of calories being ingested. Consuming fibrous foods can also keep you from overeating and helps to digest the food better. Additionally, Omega 3 fatty acids have been seen to be a solution for depression and bipolar disorders.

Seeking Therapy:

There can be no better solution than seeking help from people around you. Sharing issues with people around you or with your loved ones can help an individual overcome the mental block. Find a strong community of friends that can support and encourage you at the time of need. Seek positive relationships this can help you not just with your depression but can also build up your self-confidence and give a purpose. According to a recent study conducted by the University of Michigan, the risk of having a depressive episode was greatest among individuals with poor overall quality or relationships, a lack of mental support and social strains. Scientists have found that such relationships doubled the risk of depression and even occurrence or bipolar disorders.

Related

Last but not least, communicating out your issues with a licensed therapist. Natural remedies are not always the solutions for depression and people suffering from it must understand that it is more than just a feeling, it’s your brain telling you that it needs immediate attention. Psychotherapy can be the first step towards treating yourself not just from depression but also from mood disorders. It can help you with coping up with your internal feelings and improving behavior patterns. Additionally, it can bring you back on track in establishing a stable and firm daily routine.