Coping with MAJOR DEPRESSIVE DISORDER

Do you even feel low without any reason?

Do you have little interest or pleasure doing things?

Do you have trouble Falling or staying asleep, or sleeping too much 

Do you feel always tired?

Do you have poor appetite or are you overeating?

Then must read this article.

Major depressive disorder (MDD) is characterized by feelings of sadness, loss of interest and worthlessness. They can significantly affect our health and our lives, if left untreated. 

People suffering from MDD are affected in a variety of ways. Not only do they experience low mood, they may also have stress and anxiety. They are also prone to worry excessively about their physical health. A depressed individual may have difficulty in functioning effectively at school or work, have frequent conflicts in relationships and are prone to substance abuse. 

People who suffer from major depressive disorder can benefit a lot by educating themselves about the mood disorder. Not only will it enable them to understand their condition and how it affects them, they will also be able to utilize a number of self-help strategies to help them relieve the symptoms.

There are different types of major depressive disorders which are subtly different from each other and may develop under different circumstances. However, all types of MDD involve the same feelings of unhappiness, hopelessness and disinterest. According to National Institute of Mental Health (NIMH), some of the most common types of depression are:

1. Persistent depressive disorder (Dysthymia)

It refers to a form of depression that lasts for at least 2 years. Someone suffering from this clinical disorder has a depressed mood and may experience episodes of both major and mild depression.

2. Postpartum depression

Most women experience this type of depression after giving birth. It is a lot more severe than baby blues after pregnancy. It is a form of major depression that leads to intense feelings of sadness and anxiety after delivery. It can often make daily baby care activities extremely challenging for new mothers.

3. Psychotic depression

It is a form of major depression along with some type of psychosis like having hallucinations or delusions. The symptoms of this condition generally have psychotic and depressive themes.

4. Seasonal affective disorder (SAD)

SAD usually refers to the onset of a depressive state during the winter months. As there is less sunlight, many people become severely depressed, which usually alleviates as spring and summer arrives. It is often followed by social isolation & withdrawal, weight gain & increased sleep.

5. Bipolar disorder

Bipolar disorder is separate from depression, as stated in the fifth edition of the Diagnostic and Statistical Manual of Mental Health Disorder. However, studies  have found that both depression and bipolar disorder have similar symptoms, like episodes of intensely low moods and high energy. As a result, it is often difficult to distinguish MDD from bipolar disorder.

There are some helpful coping techniques that will empower you to deal with your depression in a better way, such as:

A. Spend time outside in nature

Step outside and get some exposure to the sun. Studies have shown that spending time in nature can improve our mental health & cognition and reduce depressive symptoms.

B. Cuddle with a pet

Being with a pet can offer you companionship, comfort and emotional support. Moreover, taking care of your pet will give you a sense of purpose and allow you to use your energy positively. A 2018 study states “pets provide benefits to those with mental health conditions.”

C. Practice self-care

Taking care of yourself is vital for the recovery process as it can improve your mood and boost your self-esteem.

D. Practice journaling

Keeping a journal can help you heal by allowing you to express your innermost thoughts and beliefs without fearing judgment or criticism. It can help you identify triggers and develop healthier thought & behavior patterns. “Expressive writing may be a useful supplement to existing interventions for depression,” found in a study.

E. Practice mindfulness

Mindfulness is the practice of bringing your awareness to the present moment without getting attached to negative thoughts. Research shows that mindfulness can significantly help in decreasing anxiety and depressive symptoms. Mindfulness meditation” focusing on reducing worry and rumination may be especially useful in reducing the risk of developing clinical depression,”.

F- Learn Healing.

Healing will really help you to create a balance in your life.

Some other beneficial coping strategies for this mood disorder may involve the following:

1-Socialize more often and spend time with loved ones

2-Be more creative by trying painting, writing poetry or stories, playing a musical instrument

3-Reward yourself by appreciating your efforts and small achievements

4-Listen to music or watch a movie

5-Volunteer to help others who need support

6-Practice gratitude by writing about three things you’re thankful for each day

7-Read fictional or self-help books

8-Take a good, relaxing bath

9-Arrange a get-together with friends

10- Learn new skills

Vivek

Infinite Love

Infinite Wisdom