Depression and how to overcome it

THE spread of Covid-19 and the lockdown measures taken to limit have given rise to a number of emotional and psychological problems, including an increase in instances of depression.

A Boston University School of Public Health study revealed that 27,8% of United States adults displayed symptoms of depression compared to 8,5% prior to the Covid-19 pandemic.

„e large number of people dying from the virus in some countries, isolation where lockdown measures are strictly adhered to and loss of jobs and income, can all contribute to depression.

In Zimbabwe, lockdown measures exacerbated an already difficult economic environment. Jobs have been threatened. „e closure for a considerable period of the informal sector left many people without an income. It is natural for such circumstances to give rise to depression.

Apart from economic difficulties, there are many social relationship problems that often give rise to depression and sometimes to violence and suicide.

Not all depression is extreme enough to be classified as clinical depression. However, depression as an illness is a reality.

Depression is a mood disorder that affects your daily life. It can affect how you feel, think and handle daily activities such as sleeping, eating or working. It results in a negative state of mind. Many suicides and suicide attempts have been caused by depression.

Admitting to yourself that you are struggling with depression is not always easy, let alone admitting it to someone else. Many people are hesitant to speak about it for fear of what others may think about them. However, admitting you are suffering from depression is the first step towards overcoming it.

Causes of depression

„ere is no single cause of depression. Possible causes range from biological to circumstantial causes.

For some people, an upsetting or stressful life event such as the death or loss of a loved one, past abuse, divorce, illness, redundancy and job or money worries can be the cause.

Other common causes include a family history of depression, early childhood trauma, drug use and certain medical conditions such as insomnia, chronic illnesses, chronic pain or attention deficit hyperactivity disorder (ADHD).

Risk factors include low selfesteem or being self-critical, a personal history of mental illness, certain medications and stressful events such as loss of a loved one, economic problems or a divorce. Some studies suggest depression is more common in people who live in difficult social and economic circumstances.

Symptoms

„ere are a variety of symptoms, some of which may be harder to recognise than others. Feeling down sometimes is a normal part of life. Sad and upsetting events happen to everyone. However, if you are feeling down or hopeless on a regular basis, you could be dealing with depression.

You may be depressed if for more than two weeks you have felt sad, down or miserable most of the time or lost interest or pleasure in usual activities.

Other symptoms can include a depressed mood, reduced interest in activities once enjoyed, a loss of sexual desire, unintentional weight loss or gain, sleeping too much or too little, agitation, restlessness and fatigue or loss of energy.

Feelings of worthlessness or guilt, difficulty thinking, concentrating or making decisions and recurrent thoughts of death or suicide or an attempt at suicide are also known symptoms of depression.

Behaviour changes may include no longer going out or getting things done at school or work. You may withdraw from close family and friends, relying instead on alcohol and sedatives. You may be unable to concentrate.

Other possible symptoms include constantly feeling overwhelmed, guilty, irritable, frustrated, lacking in confidence, unhappy, indecisive, disappointed, miserable and sad.

Symptoms may be ongoing or come and go. If you have symptoms today and not tomorrow, this does not rule out depression.

Not everybody facing depression feels comfortable asking for help or admitting they are suffering from it. It is good, therefore, to learn to recognise symptoms of depression not only in yourself, but in others as well.

Look out for avoidance of social events, loss of interest in activities they used to enjoy, loss of self-confidence or self-esteem, unexplained anger and irritability, reckless behaviour as well as changes in appetite or weight. „e person suffering from depression may not easily notice these symptoms. You may recognise them before he or she does.

Treatment

„ere is no cure for depression, but there are effective treatments that help with recovery. Without proper treatment the condition could become worse. „e earlier treatment starts, the more successful it may be. „ose who seek treatment often see improvements in symptoms within just a few weeks.

To treat depression, it is common to combine medical treatment and lifestyle therapies. Medical treatment may include antidepressants or anti-anxiety or anti-psychotic medications.

Lifestyle measures to help overcome depression include physical exercise for at least 30 minutes three to five days a week. Exercise can increase your body’s production of endorphins, hormones that improve your mood.

Avoid alcohol and abuse of drugs. „ey may make you feel better for a little while, but in the long run make depression and anxiety symptoms worse.

Take care of yourself. Have plenty of sleep. Eat a healthy diet. Avoid people with negative attitudes. Participate in activities you enjoy.

Many people recover after following a treatment plan, but sometimes have a relapse. To prevent this, continue with treatment even after your symptoms go away for as long as your doctor advises.

How you can help

Compassion is key in helping people recover from any illness, including depression. You can help by offering to do something they are struggling with. Encourage them to talk about their feelings or make them aware that you understand if they do not want to open up just yet. Reassure them that their situation will improve. Let them know you are there to support them.

Do not become a psychologist and start providing a diagnosis or giving advice beyond your knowledge. Just listen. Believe everything they tell you and let them know you will love and support them.

Have patience. Recovering from depression can take time. Spend time with them. „ey may have good and bad days. „ey may show less interest in things they used to enjoy. „ey may not always feel like going out, but if they do feel up to hanging out with you, then try to spend time with them by doing things you both used to enjoy.

Keep them occupied. Offer distractions where you can. Equally, remember that sometimes they will just want to be left alone. „at is okay too. Just check in with them regularly by sending a message to let them know you are there for them when they need you.

The information in this article is provided as a public service by the Cimas iGo Wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas. co.zw or WhatsApp 0772 161 829 or phone 024-2773 0663.