Can we talk?
These three words are not always easy to say for some people. The truth is, as simple as these three words are, it the answer no, then it leads to a feeling of rejection that many cannot received.
However, if the answer is yes, it then requires a conversation that many are unable to have.
Truth
- Depression is real,
- Depression does not make someone weak,
- Depression can affect anyone, from all walks of life, cultures, religion, gender…..anyone.
Now that we have put these truths out there, let’s agree that with so many people who suffer from depression, that is really is worth spending time to talk about it. Yes, there is a lot of information on this topic, and people are more openly talking about it….but it is worth talking about it over and over again.
With confirmation of the increase in recorded cases of depression, in our new COVID-19 world(1,2), we really should take a look at the causes of depression in the first place. The factors that contribute to depression are well-known, and well-researched, but what causes it is not quite understood. Still, we are told that some of the most common causes are:
Stress
A stressful environment is fertile ground for the seeds of depression to flourish. What makes stress such a dangerous influence, is that it really is something that cannot be seen. Sometime, the person experiencing it, is not immediately aware that they are being affected.
There are some more obvious situations which may lead to stress, like loss of a loved one, illness, loss of work, fear. It is no surprise, therefore, why so many people are reporting high levels of stress during our current global environment.
However, there are other situations that many can take for granted. Achieving success at school or work, busy lifestyle, relationship difficulties to name a few. Unfortunately, while some of our situations are directly linked to our actions, many are beyond our control.
Drinking and Drugs
The effect of drugs is linked to Dopamine. While our bodies do produce these neurotransmitters naturally, drugs release unnaturally high levels of dopamine in the pleasure center of the brain, giving an immense sensation of pleasure. When this sensation wears off, the person then experiences and equally intense change in moods and emotions.
In a nutshell, drugs does not make you happy. The good feeling it may provide is temporary, but in the long run….it causes you to spiral out of control.
Not Enough sleep
During sleep, the body repairs itself and reorganizes thought. Lack of sleep and inconsistent sleep patterns contributes to a lack of coherence in brain waves. Without sleep, you become to feel disoriented and foggy, which can lead to a sense of depression.
Sleep is as essential as water.
Is there anything you can do?
Without trivializing how difficult it is for many who live with depression, here are just a few of the practical actions, that research suggests ‘could’ possibly put your body, mind and heart in the best position to deal with it from the onset:
Rest
It is a vital part of preventing depression. Most adults require seven to eight hours of sleep per day. Your body is designed to work with nature. At night, darker lighting triggers the brain to make the hormone called melatonin, which helps you sleep.
So not only is it important to sleep, but also sleeping at the right time and with a routine, can affect your mental state.
How many are you getting now?
Limit your intake of alcohol and avoid drugs
The effects are not worth the temporary ‘bliss’. Do you need these to feel good?
Keep some regularity in your life.
We need to feel in control. Parents are advised to maintain routines for their children as it gives a sense of safety and purpose. This not change as we get older. Life feels harder when it feels out of control.
Can you create some normalcy amidst the uncertainty in the world right now? Try organizing your activities so they can come at expected and regular times. Start small, like what time you wake up every morning – try an alarm clock, or one activity you do every X day at a certain time.
Don’t come down too hard on yourself – Know your limits
If you prick us, do we not bleed?
William Shakespeare – The Merchant of Venice
We are ALL human beings. Come to think of it, we may not even be the strongest of animals on the earth. Push yourself to do the best you can do….not someone else’s best.
Feeling pressured to go being what you are physically, mentally and emotionally capable of, will ultimately make you feel stressed.
Go outside…safely!
Get out of the house and office for a few minutes everyday. This could very well be, sitting somewhere outside your home or office for a few minutes.
Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused.
Healthline.com
Make time to enjoy the sunlight and try to stay active in the daylight when possible.
Will COVID-19 restrictions may make it difficult for many to experience the joy of being outside, try a simple method as what was stated above.
While going out, remember to guard you mental state and avoid places and environments that make you feel stressed or gloomy.
Make at least one warm meal daily a priority
We all know that food is good for our body and minds. Apart from the effect on nutrition, not eating puts us in a stressed state of mind. Good eating habits and good health are important for mental health as well as physical.
Try to Stay Connected
Social activities such as chatting, joining a support group sports, and other hobbies can do wonders towards healing a stressed out and busy mind. However, one small point is that if you feel pressured or stressed by groups, then do not feel forced to do so.
There are many people who are in a better mental space by spending limited time with groups. That is fine, as long as you are doing what makes you happy.
Depression is not easily avoided or treated. Try to follow the above tips as a proactive way to look and feel better for it!
If you think that you may be depressed or cannot explain how you feel, speak to someone today. It may be hard to do so, but it may be even harder if you try to go it alone.
Life can be tough, but having it is a beautiful thing.
XOXO
Your LA Support
