The symptoms of depression can range from mild to severe and may include:
- feelings of sadness or a depressed mood;
- loss of interest, or loss of pleasure in things that used to bring joy;
- changes in appetite — weight loss or gain unrelated to how one is eating;
- problems with sleep, or excessive sleepiness;
- loss of energy or increased fatigue;
- more purposeless physical activity (pacing, gesturing) or slowed movement and speech, noticeable to others;
- feelings of worthlessness or guilt;
- difficulty thinking, concentrating or making decisions;
- thoughts of death or suicide.
Medical conditions — thyroid problems, a brain tumour or a vitamin deficiency, for example — can imitate the symptoms of depression, so it is important to rule out common medical causes.
Depression affects roughly one in 15 adults (6.7%) each year. One in six people (16.6%) will experience depression at some point in their life. It can appear at any time, but usually happens for the first time in late adolescence to the mid-twenties. Women are more likely to experience depression than men; some studies show that a third of women will have a major depressive episode in their lifetime.
Depression is different from grief
The death of a loved one, losing a job or the ending of a relationship are hard experiences. It is normal for feelings such as sadness or grief to develop in response. Those who go through a loss often describe themselves as "depressed".
Being sad is not the same as being depressed. Grieving is a natural process, unique to each person, and shares features with depression. Both grief and depression can involve deep sadness and withdrawal from usual activities. They also differ in some basic ways:
- In grief the painful feelings come in waves, often mixed with positive memories of the person who has died. In major depression, mood and interest — pleasure in things that used to be enjoyable — are lowered for more than two weeks.
- In grief, self-esteem is usually intact. In major depression, feelings of worthlessness and self-loathing are common.
For some people the death of a loved one can lead to major depression. Losing a job, being the victim of physical violence or of a major disaster can lead some people into depression. When grief and depression coexist, the grief is more severe and lasts longer. Although grief and depression partly overlap, they are different — and telling them apart can help people get adequate help, support or treatment.
Risk factors for depression
Depression can affect anyone — even someone living in relatively ideal circumstances. Several factors can play a part in triggering it:
- Biochemistry. A chemical imbalance in the brain can contribute to the onset of depression.
- Heredity. Depression can run in families. If one twin has depression, for example, the other has a 70% chance of experiencing depression in their lifetime.
- Personality. People with low self-esteem, who are easily stressed or who are generally pessimistic, appear more likely to experience depression.
- Environment. Continuing episodes of violence, neglect, abuse or poverty can make some people more vulnerable to depression.
How is depression treated?
Depression is among the mental health conditions that respond comparatively well to treatment. Between 80% and 90% of people with depression eventually respond well, and almost all patients get some relief from their symptoms.
Psychotherapy
Psychotherapy, or "talking therapy", is sometimes used on its own to treat mild depression; for moderate to severe depression, a combination of psychotherapy and antidepressants is often used. Cognitive behavioural therapy (CBT) has been found effective in treating depression. CBT is a form of therapy focused on the present and on solving problems: it helps a person recognise distorted thinking and then change it, along with their behaviour.
Psychotherapy can involve the individual alone, but may also involve other people. Family or couples therapy can help resolve problems within close relationships. Group therapy brings together people with similar conditions.
Depending on the depth of the depression, treatment may take several weeks or considerably longer. In many cases significant improvement can be reached in 10 to 15 sessions.
Antidepressants
The chemical balance of the brain can contribute to the onset of depression and can also affect its treatment. For this reason antidepressants may be prescribed to help modify it. These medicines are not sedatives, "uppers" or tranquillisers, and people do not become addicted to them. In general antidepressants have no stimulant effect on people who are not depressed.
Antidepressants can bring some improvement in the first or second week of use. The full benefits are not seen for two to three months. If a patient feels little or no improvement after several weeks, their psychiatrist may change the dose or add or substitute another antidepressant. In some cases other psychotropic medicines can be useful. It is important to tell your doctor if a medicine is not working or if you have side effects.
Psychiatrists usually recommend that patients continue taking medication for six months or more after the symptoms have improved. (See also: psychotropic medicines and the dependence their use can cause.)
Self-help and coping
There are a number of things people can do to manage the symptoms of depression. For many, regular exercise helps create a positive feeling and improves mood. Getting enough quality sleep regularly, eating well and avoiding alcohol can also help reduce symptoms.
Pine pollen
When it comes to depression, treatments and foods that stimulate the production of neurotransmitters such as dopamine and serotonin usually get all the attention. It is just as important, though — perhaps more so — to make sure the body produces sufficient and balanced amounts of hormones.
Hormones are the main substances controlling health: they control the function of glands and organs throughout the body, including one of the largest organs, the brain.
DHEA, or dehydroepiandrosterone, is a hormone synthesised by the adrenal glands. It is the most abundant and important precursor hormone in the human body, meaning it is the largest raw material the body uses to produce other important hormones. An imbalance in DHEA levels can lead to an imbalance in the body's hormone production. DHEA production also falls as we age, and many researchers suggest that the signs of ageing are simply the body reflecting lower DHEA production — which is why pine pollen is regarded as a natural product supporting longevity.
Chronic stress, depression and anxiety, combined with poor nutrition, significantly affect its synthesis, regardless of age. Low DHEA levels are associated with low libido, depression, cognitive decline, fat accumulation and a number of other things. Optimal DHEA levels are associated with improved mood, muscle development, fat loss, increased sexual desire and immunity. Many people suffering from anxiety and depression also have little or no desire for sex, which can contribute to depression and a lack of self-confidence.
Pine pollen is also one of the best cellular foods on the planet, containing many vitamins, minerals, enzymes and fatty acids. It is particularly rich in B group vitamins, amino acids and vitamin D3, which strongly influence the production of neurotransmitters and mood — substances that are hard to obtain through diet alone.
The pollen is also rich in more exotic though vital compounds such as nucleic acids (fragments for DNA repair) and superoxide dismutase, a powerful antioxidant and cell-protective agent.
Lavender
Lavender essential oil, with its calming properties, supports restful sleep and eases feelings of tension. Lavender oil has been used and valued for centuries for its distinctive scent and its many uses. In ancient times Egyptians and Romans used lavender for bathing, as a calming agent, in cooking and as a perfume.
doTERRA Serenity Restful Complex is a combination of lavender essential oil and natural plant extracts in a vegetable capsule, to help you have restorative, restful sleep without feeling drowsy the next day. This calming complex combines the well-studied soothing benefits of lavender essential oil and L-theanine with lemon balm, passionflower and chamomile, which gently support rest and sleep.
Turmeric
Clinical studies show that turmeric extract can influence the balance of neurotransmitters in the brain. Curcumin appears to have an antidepressant and anxiolytic effect through its ability to modulate serotonin and dopamine levels, which may make it a useful complementary approach in depression.
If you are having thoughts of death or suicide, seek help immediately — speak to a doctor or call the emergency services on 112. This article is informational and does not replace medical care.
Sources: American Psychiatric Association (APA) · consciouslifestylemag.com · lyfebotanicals.com
Photo by Ian Espinosa on Unsplash.
