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- Herausgeber: Alan D. Weber (Ph.D.)
- Kategorie: Geisteswissenschaft
- Sprache: Englisch
This book contains proven steps and strategies on coping with depression using non-clinical approaches. This book also aims to give you all the information you need to truly understand what depression is, what causes it, what its different types are, and what treatments are available for you.
People suffering from depression tend to feel misunderstood regarding their condition, and for good reasons. Depression is an illness that is usually thought to be something to be embarrassed about, when in fact a large number of individuals suffer from this common problem. And what’s sadder is the fact that people who suffer from depression have not done anything to become depressed, nor do they have the power to turn things around even if they wanted to.
But there is a way or two out of depression, and they are within the pages of this book.
Thanks again for downloading this book, I hope you enjoy it!
Das E-Book können Sie in Legimi-Apps oder einer beliebigen App lesen, die das folgende Format unterstützen:
Veröffentlichungsjahr: 2019
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Alan D. Weber Ph.D.
Table of contents
Introduction
Chapter 1 A Brief Look at Depression
Chapter 2 Depression Due to Chronic Stress
Chapter 3 Depression Due to Negative Thinking Patterns or Emotional Attitudes
Chapter 4 Depression Due to Hormonal Fluctuations
Chapter 5 Depression Due to Grief and Other Difficult Life Events
Chapter 6 General Tips for Coping with Depression
Conclusion
Introduction
I want to thank you and congratulate you for downloading the book, “How to Deal with Depression”.
This book contains proven steps and strategies on coping with depression using non-clinical approaches. This book also aims to give you all the information you need to truly understand what depression is, what causes it, what its different types are, and what treatments are available for you.
People suffering from depression tend to feel misunderstood regarding their condition, and for good reasons. Depression is an illness that is usually thought to be something to be embarrassed about, when in fact a large number of individuals suffer from this common problem. And what’s more sad is the fact that people who suffer from depression have not done anything to become depressed, nor do they have the power to turn things around even if they wanted to.
But there is a way or two out of depression, and they are within the pages of this book.
Thanks again for downloading this book, I hope you enjoy it!
Chapter 1 A Brief Look at Depression
OVERVIEW
It is common nowadays to utter the words “I’m depressed” when one is in a particularly low mood. The truth is that being depressed is not simply feeling discontented at one time or another, not when depression is in fact a serious disorder affecting the mood, leaving the sufferer wallowing in sadness and numbness for long periods of time (some take weeks or months, some take even longer).
Individuals who suffer from depression show different symptoms that can be triggered by various causes. Some people may experience a one-off depression episode after something obvious triggers it. Others either suffer from depression that gradually builds from one small life challenge after another or one that just happens out of nowhere.
People suffering from depression describe their condition as something so debilitating that it is impossible to even think about snapping out of their blue mood. The depressed individual can experience symptoms that range from mild to severe, depending on the type of depression he has.
TYPES OF DEPRESSION
Depression can be categorized into two major types – clinical and non-clinical.
Clinical depression refers to depression which results from a disease (neurobiological) of the brain. Different types of depression that fall under the clinical category are not the “blues” that gets a person down every now and then; any of these types of depression stems from a biological disorder of the brain that leaves a person crippled physically, mentally, and emotionally. Most individuals affected by clinical depression require medical intervention to have their brain function restored, as delay in proper treatment can potentially lead to the destruction of brain cells.
The different types of clinical depression are:
Major depressive disorder – This type of depression is the most often diagnosed. Its primary symptom is a devastatingly depressed mood lasting over two weeks, affecting the home and family life, work, friendships, relationships, and all other aspects of the sufferer’s life. The individual affected by a major depressive disorder usually finds himself unable or unmotivated to do anything, to the point that he finds the idea of seeking medical help for his condition too challenging.
Dysthymia – This type of clinical depression exhibits symptoms that are similar to those of major depressive disorder, but which occur over longer periods (some going more than two years). It can be classified as a chronic type of depression, for which finding treatment can prove to be such a challenge, especially when the sufferer has already given all kinds of treatment a shot. A person with dysthymia may also find himself suffering from occasional major depressive disorder episodes.
Adjustment disorder (with depressed mood) – This form of depression is diagnosed to an individual who is under a lot of stress from a life-changing situation, which could either be good or bad. The sufferer undergoes simple treatments for a short period of time, as what he really needs most is support from others to help him ride out a particularly stressful time in his life.
Seasonal affective disorder – A person with this form of depression suffers from major depressive disorder symptoms, but only during winter. It is believed that seasonal affective disorder is triggered by the winter season’s shorter days, as well as the absence of sunlight in certain places.
Non-clinical depression refers to the condition of a person normally reacting to stress (physical, mental, emotional) and/or painful life circumstances. Certain medications and some medical conditions can also trigger non-clinical depression. A person suffering from a depressed mood should have a complete medical checkup.
In the case of non-clinical depression, there is nothing abnormal going on with the brain’s functioning. The problem is that the individual affected still suffers the same symptoms as those found in clinical depression patients. And while this type of depression does not involve any brain disorder, failure to address the cause of the depression can eventually lead to the development of chemical imbalances. The good news is that these minor imbalances can be treated with non-clinical approaches.
Under the non-clinical depression category are the following types of depression, all of which are explored in detail in the next chapters:
Depression due to chronic stress
Depression due to negative thinking patterns or emotional attitudes
Depression due to hormonal fluctuations
Depression due to grief and other difficult life events
TREATMENTS FOR DEPRESSION
Clinical depression requires medical treatment from health professionals, who conduct complete evaluations before making the diagnosis.
Diagnosis – A physical exam and an interview with the sufferer are included in the diagnostic evaluation, as well as, in some cases, a blood test in order to rule out thyroid problems or other medical conditions as the cause of depression. After the evaluation, in which the specific symptoms of depression are identified, family and medical histories are checked, and environmental and cultural factors are weighed in, a diagnosis is made and an action plan established.
Medication – Given its possible role in the sufferer’s depression, brain chemistry is considered in planning for the treatment. Non-habit-forming antidepressant medications, none of which are tranquilizers, sedatives, or “uppers”, may be prescribed to aid in changing the patient’s brain chemistry.
After one to two weeks on antidepressant medical treatment, the sufferer may show improvement in his symptoms, after which the full benefits of the medication may be seen after 2 to 3 months have passed. In case the patient sees no improvement in his condition during this time, his psychiatrist may decide on a dose alteration, an additional antidepressant, or a substitute medication.
This is why the patient undergoing medical treatment has to inform his doctor about experiencing side effects or seeing no results at all. Even if symptoms do improve, a psychiatrist will usually recommend that a high-risk patient keeps on taking his medication for 6 months (or more); opting for maintenance treatment on a longer term may help reduce the patient’s risk of having future episodes of depression.
Psychotherapy – Also referred to as talk therapy, psychotherapy may be used singlehandedly to treat mild cases of depression. For moderate to severe forms of depression, it is usually used to complement antidepressant medications.
CBT or cognitive behavioral therapy effectively treats clinical depression by helping the sufferer focus on the present as well as teaching him skills in problem solving. Through this form of therapy, the patient learns to identify distorted thinking and modifies his thinking and behaviors accordingly. Depression treatment through psychotherapy can last from a few weeks to much longer or until a vast improvement is observed.
Electroconvulsive therapy – Sufferers of severe forms of major depression commonly turn to this type of medical treatment, especially when other kinds of treatments they sought have failed. Electroconvulsive therapy is often managed by a team of doctors, along with a physician assistant or nurse, an anesthesiologist, and a psychiatrist. In ECT, the patient is placed under anesthesia and his brain is given a short electrical stimulation. The process is done 2 to 3 times per week until he has received 6 to 12 treatments in total.
Most individuals suffering from non-clinical depression do not need medical intervention for their condition, although many are prescribed with medical treatment. This practice is unsuitable for non-clinical types of depression, as medical treatments may cause the sufferers’ symptoms to worsen in the long run. This may be the reason many sufferers of non-clinical depression feel that their medications are not working for them or that they end up feeling emotionally numb.
Fortunately, as detailed in the following chapters of this book, there are a number of non-clinical approaches to managing depression that a person can turn to.
Chapter 2 Depression Due to Chronic Stress
Chronic stress, which refers to the minor but constant biochemical changes in the body that exhaust stress hormones and adrenal glands, may well be considered as the top reason why people experience depression and anxiety. Your body and brain react to every small daily stressor as though it were a major one. It should be noted that chronic stress is also the top reason why people suffer needlessly from heart disease, stroke, and other serious illnesses.
Causes of Depression due to Chronic Stress
Depression due to chronic stress is actually a symptom of adrenal exhaustion, which is what people usually refer to as burnout. The worn out adrenal glands suffer, resulting in serious imbalances of the adrenalin, DHEA, and cortisol they produce.
Early Signs and Symptoms of Depression due to Chronic Stress
The stress hormone imbalances resulting from your adrenal glands being burned out can lead to the following symptoms:
Fatigue
Excessive irritability and nervousness
Dizziness or faintness
Salty food cravings
Headaches
Insomnia
Cravings for coffee, alcohol, sweets, and other stimulants
Poor memory
Effects of Depression due to Chronic Stress
Depression that results from chronic stress can affect a person in the following stages:
Alarm reaction (1st stage) – At this stage, the body normally responds to a threat or surprise by releasing adrenalin and causing the heart to beat at a faster rate. His adrenal cortex gets stimulated enough to release higher levels of stress hormones, including cortisol. It results in his energy and focus being mobilized to help him quickly responds to the circumstance. As soon as the threat or surprise passes, his body restores its biochemical balance.
Adaptation/resistance (2nd stage) – If the person constantly faces intensely stressful situations over long periods, his body reacts by producing adrenal hormones at sustained high levels. To answer his body’s demands for ongoing energy, his blood sugar levels rise, making him feel more driven but tired. He then finds trouble sleeping and may turn to coffee to keep him going as well as turn to alcohol to help him relax. At this stage, tension and anxiety increase.
Exhaustion (3rd stage) – Eventually, the person’s adrenal glands lose their ability to cope with the increasing and incessant demands for the stress hormone cortisol. The adrenals soon go back to releasing normal levels of cortisol before producing them below normal levels, though not low enough to be detected in blood tests.
At this stage, the person gradually experiences worsening exhaustion affecting his mental, physical, and emotional health that comes with depression. He may suffer from flu and cold more often as a result of his body’s deteriorating immune function. His insomnia gets worse and he develops a higher risk of suffering from heart disease, cancer, and stroke.
Non-Clinical Approach to Managing Depression due to Chronic Stress
The healing strategies below are your best bet against depression due to chronic stress:
1. Get smart about feeding your brain and body.
More than you may realize, eating poorly affects your energy levels and mood, particularly as you get older. It may come as no surprise to you that sugar is considered the biggest culprit in having poor eating habits. Consumption of too much sugar and other forms of simple carbohydrates can set of the fluctuations in blood sugar levels as well as insulin levels, resulting in energy depletion, mood swings, inability to think clearly, and difficulty in getting enough quality sleep.
Below are other healthy eating habits to keep in mind:
Be consistent with eating a balanced diet that consists of complex carbohydrates (including whole grains, vegetables, fruit, and legumes), quality protein, and healthy fats. See to it that each of your meals, particularly your breakfast, include protein.
You will find that when you make the switch to proteins, fruits, and vegetables, as well as high-fiber complex carbs (like whole wheat bread) in moderate amounts, the sugar level in your blood starts stabilizing. In the long run, this habit will help you regain not just your adrenal health but your overall health as well.
