Understanding depression
If you’re struggling with depression, you’re not alone. According to the World Health Organisation (WHO), approximately 280 million people in the world live with depression, with it being around 50% more common among women. That said, depression affects people of all ages and can negatively impact numerous aspects of your daily life, from relationships to work and energy levels. While many understand depression to affect your mood, thoughts and behaviour, it also carries with it physical symptoms. It’s common that many people, especially men, are not aware that they have depression and consequently never seek help, instead suffering in silence. The purpose of this article is to offer more awareness around depression, equipping you with the knowledge of the causes leading to depression, help you identify signals and work towards healing. Prevention, early detection and intervention are critical.
Symptoms
The symptoms of depression vary from person to person, but some of the most common factors include (but are not limited to):
Low energy
Fatigue
Sadness or anxiety
Irritability
Poor concentration
Lack of interest in daily activities
Sleep problems
Low self-esteem
Hopelessness
Changes in appetite or weight
Suicidal thoughts
Such feelings vary in frequency, duration and severity for everyone.
Causes
Despite how widespread depression is, it cannot be narrowed down to one single root cause. Instead it is closely linked with a range of emotional, biological, physical, social and psychological factors. These include stress, pessimism, anger, physical changes in the brain, family history, sleep disturbances and also hormonal imbalances. Those who have experienced unfortunate events or traumatic situations in their life are more prone to developing depression and experiencing the effects. We also know that it’s more common for people living in places with less sunlight during winter; this form of depression is referred to as seasonal affective disorder (SAD). Women are more likely to experience depression at some time in their life which is helpful to realise and put steps in place.
Treatment & prevention
Since depression affects a person physically, mentally and emotionally, it requires a holistic approach to prevent and heal it. This involves balancing the 12 pillars that make up a healthy lifestyle and take the form of self-care, stress management, spiritual wellness and all other elements of the ‘Ora Circle’ (available to view on our membership). The starting point should be adopting a healthy lifestyle and diet. Eating a healthy, balanced diet for gut health, reducing your caffeine intake and avoiding excess alcohol consumption are essential for both mental and physical health. It’s also worth looking into herbs and dietary supplements such as omega-3, folate, vitamin B12 and vitamin D (we recommend looking out for Vitamin D3). Regular exercise is another key component to managing depression, alongside walks in nature and socialising with friends or family. Try to implement relaxing rituals to induce sleep such as stretching before bed, evening baths and essential oils. Psychotherapy and/or medication may be recommended by a healthcare professional in addition to these self-care and lifestyle changes. Implementing preventative measures like these can help reduce the risk factors and ease the symptoms of depression.
Stress
It’s so important to note that stress can increase your likelihood of recurring depression. Find ways of managing your stress levels. Adopting a healthy lifestyle can assist you in coping with different types of stress. Look to breathwork, EFT tapping, mindfulness, yoga and/or meditation to help you deal with stress. Forest bathing is another great way to decrease stress levels and improve anxiety and depression through the senses. In addition, massage and eastern medicine techniques like acupuncture are believed to help the mind and body reconnect and reduce stress.
Download the Ora Collective app for a wide range of stress-reducing techniques and tips to manage depression. And if you’re suffering with depression or know someone who is, reach out to a health facilitator, friend or family member.