What are the symptoms of depression?

Emotional sensations

  • Overwhelming Sadness

    A persistent feeling of sadness, emptiness, or hopelessness that doesn’t seem to go away.

  • Loss of interest

    A lack of pleasure or interest in activities that were once enjoyable.

  • Guilt and worthlessness

    Feelings of worthlessness, self-blame, and a sense of being a burden to others.

  • Irritability

    Easily becoming irritated or frustrated over minor things.

  • Emotional numbness

    Feeling emotionally disconnected or numb, as if unable to experience joy or other emotions fully.

  • Anxiety

    Frequently feeling anxious, restless, or on edge.

  • Helplessness

    Feeling powerless to change one’s circumstances or improve one’s mood.

Physiological sensations

  • Fatigue

    Persistent feelings of tiredness, even after adequate rest.

  • Changes in sleep patterns

    Difficulty falling asleep, staying asleep, or oversleeping.

  • Changes in appetite

    Significant changes in appetite, leading to weight gain or weight loss.

  • Physical aches and pains

    Experiencing unexplained physical symptoms like headaches, stomach aches, or muscle pain.

  • Slowed movements

    Feeling physically sluggish or slowed down in everyday activities.

  • Decreased libido

    A reduced interest in sex or intimacy.

How to reduce symptoms of depression

Reducing symptoms of depression can be a gradual process, and it’s essential to seek professional help for a comprehensive treatment plan.

Here are some general strategies that may help in managing depression.

  • Seek professional help

    Reach out to a mental health professional, such as a psychiatrist ,psychologist, or therapist. They can provide proper assessment, diagnosis, and individualized treatment recommendations.

  • Medication

    If appropriate, antidepressant medications may be prescribed by a healthcare provider. These can help balance brain chemicals and alleviate symptoms of depression.

  • Psychotherapy

    Engage in various forms of talk therapy, such as cognitive-behavioral therapy (CBT),which can help identify and modify negative thought patterns and behaviors associated with depression.

  • Social support

    Stay connected with friends, family, or support groups. Social interaction can provide emotional support and reduce feelings of isolation.

  • Regular exercise

    Physical activity, even in the form of mild exercise like walking, can release endorphins and improve mood.

  • Sleep hygiene

    Maintain a regular sleep schedule and adopt good sleep habits to improve overall well-being.

  • Healthy diet

    Eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. Avoid excessive alcohol and limit caffeine intake.

  • Mindfulness and relaxation techniques

    Practice mindfulness meditation, deep breathing exercises, or yoga to reduce stress and increase self-awareness.

  • Limit stress

    Identify sources of stress in your life and develop coping mechanisms to manage them effectively.

  • Avoid self-isolation

    Engage in activities you used to enjoy, even if you don’t feel like it at first. Participating in pleasurable activities can help improve mood over time.

Conclusion

Remember that depression is a serious medical condition, and self-help strategies may not be sufficient for everyone. Professional guidance and treatment are crucial for a comprehensive approach to managing depression effectively. If you or someone you know is experiencing depression, please seek help from a qualified mental health professional.

Jade Sirisompan

MSc Psychology