Does life seem uninteresting? Are ordinary tasks a heavy load to carry? Are you sad day after day? If you are struggling with the symptoms of depression, you can take steps to manage it.
Let’s look at the symptoms of depression and what you can do to find light in life again.
Symptoms of Depression
Also called major depressive disorder or clinical depression, this mental health condition affects about five percent of American adults (18 years old and up). A combination of mood, thought and behavioral changes, depression also features some physical symptoms.
Most commonly, people diagnosed by an experienced mental healthcare provider have a number of the following symptoms:
- Pronounced feelings of sadness and hopelessness which persist
- Loss of interest in sex, hobbies, and relationships
- Physical fatigue
- Loss of appetite
- Sleeping too much or not enough
- Anxiety
- Self-isolation, or preferring to be alone
- Feeling guilty or worthless
- Poor concentration
- Limited ability to finish tasks
- Thoughts of self-harm, including suicide
Taking Steps to Manage Depression
The good news is that depression can be managed. However, it is important to seek professional help when symptoms persist. The sooner treatment starts, the more effective a mental health care plan can be.
When five or more of these symptoms persist for two weeks or longer, the person should seek help from a professional. Examples include a primary care physician or mental health specialist, such as a psychiatrist.
The PCP can perform an in-office examination to rule out a physical reason for the above symptoms. Conditions such as arthritis, thyroid disease and diabetes often mimic or bring on symptoms of depression.
A psychiatrist can diagnose and treat depression using a variety of methods including therapy, medication or a combination of both. Therapy helps identify and address any underlying issues which may contribute to depression. Medication treats chemical imbalances in the brain.
Other Steps to Take to Manage Depression
While speaking with your psychiatrist regularly, getting therapy and taking medications all help depression, there are other tools to manage symptoms. In fact, using these steps can put light back into your life and make you feel more in control.
Here are some suggestions which have proved helpful for many of our patients.
Break Down Jobs into Smaller Pieces
It is easy to feel overwhelmed by a big, important task. So, break it down into smaller parts you can more easily achieve.
Get Some Exercise
Simple walking or cycling is good for your heart and your brain, too. Exercise releases mood-lifting chemicals (endorphins) in the brain. So, start with a few days a week, half an hour at a time, and see if your mood improves.
Spend Time with Family and Friends
Isolation leads to depression and worsens it, too. So, ask a friend to lunch, or simply get a cup of coffee at a nearby cafe. Just being around people and activity can normalize your mood.
Do Something You Like
See a play, go to the craft store, or attend church services. In other words, take breaks from your regular home and job responsibilities.
Eat Well, and Get Some Sleep
Consume a healthy diet rich in fruits and vegetables and low-fat dairy and protein. Avoid high-sugar and processed foods. Limit alcohol and caffeine.
Also, work on getting regular, restful sleep. Set a bedtime routine. Go to bed at the same hour each night. Limit evening screen time (phones, TV, computer) before bed.
Rest in a dark bedroom. Count each hour of quality sleep as a bonus, and work toward improving the quality and quantity over time.
Set Realistic Expectations
Depression does not simply stop. It takes some time to feel and function better. Be patient with yourself and the time it takes to sense that your depression is resolving.
Communicate Regularly with Your Mental Healthcare Provider
Here is where telehealth visits are so beneficial. Communicating with the providers face-to-face helps the patients get the counsel and care they need.
Checking in with concerns and questions is a great way to stay ahead of depression symptoms, make medication adjustments, and more.
Your Depression Therapist in Virginia
If you or your loved one is suffering from depression, consult Dr. Madhav Muppa at Apex Psychiatry. Dr. Muppa is a board-certified psychiatrist with more than 10 years of experience in treating mood disorders, ADHD, autism spectrum disorder, anxiety, and depression in children and adolescents. We are very patient-focused. Plus, we use evidence-based assessment and treatment tools to help people with a range of mental health conditions, including depression.
We would love to answer your questions about our services. To arrange a telehealth consultation, contact us at (540) 906-2739 or use our appointment request form. We look forward to being your partner in wellness.
