Depression: Words used to refer to moments when people feeling sad and down. Depression is more than just sadness, it is a combination of how we think, feel and behave. It is normal to feel down from time to time many people feel sad after they have gone through stressful or difficult times. This could be a relationship break - up, trouble with friends or family, changing schools or exam times. Lots of people go through this.
There is no simple answer for why depression happens. For some people, it can be a mix of events or issues that end up affecting how they feel, think and act. But sometimes no reason that is ok, too.
Signs and symptoms of depression.
Depression can be different for everyone. Many people experience some of these symptoms at different times in their lives. What makes depression different is that the symptoms are serious they affect a perfect a persons daily life, and they don't tend to go away easily. These are some ways people may be affected.
1. Changes to feelings or emotions: a) feeling unhappy, numb, empty, moody, irritable and snappy for more than two weeks. b) Less interest in things that used to be enjoyable. c) feeling worthless or guilty a lot of the time. d) Feeling like everything is becoming too hard
2. Changes in thoughts: a) negative thoughts about themselves, the world and the future. b) Having a hard time concentrating, making decisions or remembering things. c) having thoughts of self harm. d) having thoughts of death or suicide.
3. Physical changes: a) feeling tired most of the time b) low energy and motivation c) having trouble sleeping , experiencing changes in sleeping habits or not feeling rested regardless of the amount of sleep. d) Changes in apetite, loss of interest in food or eating too much leading to weight loss or weight gain. e) Aches and pain that cannot be explained.
4. Behaviour changes: a) Withdrawing from friends b) not getting things done c) difficulty with school d) using more alcohol and other drugs. e) getting into trouble and fights.
If these sorts of things last longer than two weeks, most of the time, it it time to reach out for support. Sometimes people with depression express other mental health problems like anxiety, panic disorder, or substance use disorders.
Some young people experiment with alcohol, and other drugs to help them feel good in the short term. But when the effects have worn off, alcohol and other drugs can leave them feeling much worse in the long run.
What can I do?
There are many things you can do to improve how you feel and get better at managing tough feelings. It can feel hard to find the energy or motivation to do these things. Sometimes it might feel like nothing will help. Try starting with something you know you can do, then slowly add things in step by step. This can help you feel like you are making progress.
1) Take care of yourself: Looking after our minds and bodies can help us with our general mental health and well being. a) Eat well to improve your mood, energy levels and general health and well being. b) Sleep well to help your brain and body relax c) Exercise to help you sleep better, manage stress and boost your mood. d) Avoid or at least limit your use of alcohol and other drugs.
2) Notice your thinking pattern: Being aware of your thing pattern and feeling is an important step toward improving how we feel. Taking notes of your thinking pattern can help you to figure out which thoughts make you feel better or worse. This is because how we think affect our emotions and our behavior. To alter sad feelings and negative behavior we need to alter negative thought patterns and replace them with positive and happy thinking patterns.
3) Express our thoughts and feelings: Talk to someone you can trust about your thoughts and feelings, this can help you feel understood and can also help you see things from a difference point of view. 1) You might talk to your family and friends, a teacher, a coach, elder. 2) Talk to a professional counselor or psychotherapist. 3) Get support from an online community or resource or express your thoughts to a personal journal. 4) Connect with others and be part of a group like a sporting club, or religious group to manage feelings of loneliness.
4) Get into life: Sometimes it can be different to think of enjoying things when you are feeling low. It might take some extra effort. But try to do something that you used to enjoy, even if you don't feel like it. This can be helpful in lifting your mood. Try to notice any changes in how you feel before and after these activities. Learning new skills like cooking, can also help boost your confidence and make you feel like you've achieved something.
5) Try some relaxation strategies: Relaxation is a way to deal stress and can help ease heavy emotions. For some people, using the above tips will be enough to manage with their symptoms of depression. But if the depression has been going on for too long without important to get professional help. The great news is that most young people experiencing depression can get better with the right support.
Most kids feel unhappy at some point in their young teenage years. School responsibilities, peer pressure, school admission problems, scoring high on standardized tests can create pressure that most adults couldn't handle. But occasional sadness can also be a symptom of a bigger problem depression.
Counseling also called talk therapy can help you understand what you are experiencing and help you overcome depression and feel well. Manay therapy approaches teach you skills to overcome depression and feel well. A type of therapy called cognitive behavior therapy (CBT) is a common and effective and research validates for depression, it is likely to be more helpful than medication because unlike medications, it has no side effects.
By: Ichechi Olatunbosun PhD
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