Depression is a mood disorder that causes persistent feelings of sadness and loss of interest over a long period of time. Depression is a common disorder that affects all nuances of people’s lives, from their thinking and behavioral patterns to personal relationships. Moreover, it can lead to a variety of physical and emotional problems; it may also cause trouble in routine activities.
Meaning of Depression in Urdu
ڈیپریشن کو اردو میں افسردگی کی بیماری کہتے ہیں۔ یہ افسردگی بہت سی اقسام میں ظاہر ہوتی ہے، جیسے کہ امید کی کمی، توانائی کا کم محسوس ہونا، بات بات پر تنگ ہونا، یا روز مرہ کے کاموں میں دلچسپی کا ختم ہونا۔ یہ یاد رکھیں کہ افسردگی کسی بھی پریشان کن واقعیہ کے بعد ہو سکتی ہے، مگر یہ افسردگی اگر ایک طویل عرصے تک برقرار رہے تو آپ کو ڈیپریشن لاحق ہو سکتا ہے۔ ڈیپریشن میں انسان کو ایسے محسوس ہوتا ہے جیسے اسکے آس پاس کی دنیا ٹوٹ رہی ہو، سب بکھر رہا ہو۔ ڈیپریشن میں خود اعتمادی ختم ہو جاتی ہے اور خود کشی کے خیالات بھی آسکتے ہیں۔
Symptoms of Depression
Symptoms of depression can vary slightly depending on the intensity of depression. Generally, symptoms include
- Feeling sad, empty, or hopeless nearly every day. However, in the case of adolescents and children, it can be an irritable mood.
- Loss of interest or pleasure in day-to-day activities.
- Excessive weight loss or weight gain is due to an increase or decrease in appetite.
- Insomnia (trouble sleeping) or hypersomnia (excessive sleeping) is common.
- Fatigue or loss of energy nearly every day
- Feelings of guilt and worthlessness
- Recurrent thoughts of death or suicide.
Five Main Causes of Depression
The following are the causes of depression:
Depression can be caused by abuse, either physical, sexual, or emotional. Abuse can make people vulnerable to depression by damaging their self-esteem. For instance, consistent humiliation or neglect at work or home may cause depression.
Depression can also be caused by the death or loss of a loved one. It causes sadness or grief, which can increase someone’s risk of depression.
Furthermore, lack of social support or companionship can also be the reason for depression. In such cases, the risk of depression is higher.
Additionally, certain environmental factors, like traumatic childhood experiences, constitute a set of potential risk factors for depression. Other environmental factors include low income, limited education, racism, or other forms of discrimination.
Finally, family history of depression is another factor that increases the risk. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), people who have a family history of depression have two to fourfold higher risk than normal people.
Rate of Depression in Pakistan
Depression is one of the most common disorders in Pakistan. Studies indicate that approximately 34% of the population of Pakistan suffers from depression. However, women are more affected (45.5%) than men (21.7%).
Possible Ways to Treat Depression in Pakistan
In Pakistan, treatment of depression comprises therapy, drugs, and lifestyle changes. Effective therapies like Cognitive Behavioral Therapy (CBT) along with counseling are more common with online platforms like SehatYab improving accessibility. Secondly, drugs are prescribed to patients of severe depression. Thirdly, lifestyle changes, such as exercise, balanced diet, and mindfulness, also act as buffers against depression. Lastly, trust and faith in spirituality also play a vital role in providing emotional support, while awareness campaigns are necessary to reduce stigma and encourage people to seek help.
How do I know if I am depressed?
You may be depressed if you are experiencing symptoms of depression, like persistent sadness, low energy, insomnia, etc., over the last two weeks. For proper diagnosis, it is imperative to consult a mental health professional.
Strategies to Calm Depression
There are many strategies to calm depression. Firstly, doing deep breathing exercises can help in mitigating depression. These exercises are simple, effective, and significant for relaxation because these exercises play a crucial role in body regulation by lowering cortisol levels (stress hormone).
Secondly, regular physical activity or yoga boosts the release of a hormone called endorphin. This hormone produces feelings of happiness.
Thirdly, social connections include spending time with friends and family. This strategy holds crucial importance in abating depression by offering social inclusion. Inclusive social surroundings are similar to catharsis, as they provide an environment that allows one to express themselves freely.
Lastly, therapy is a professional support to address depression. It is necessary to seek therapy to tackle depression.
Five Coping Skills for Depression
Following are some skills to cope with depression.
Focusing on small, achievable goals is crucial in managing depression. During depression, it is common to feel overwhelmed by daily life demands. Even simple tasks look intricate, leading to frustration. So, make a step-by-step schedule for tasks and stick to it.
Moreover, pour your heart out to someone you trust. Tell them what is draining your energy. This heart-to-heart conversation is beneficial for finding the solution to your problems. Also, if you are upset with someone, then tell them and make things clear. As it is necessary to get rid of thoughts that are bothering you.
Similarly, mindfulness meditation is an important technique to tackle depression. It is a combination of meditation and mindfulness practices. The emphasis of this technique is on ‘now”. Through this technique, you can learn how to slow down racing thoughts and how to calm your mind and body. In short, it focuses on the present moment.
Furthermore, journaling thoughts and emotions is a crucial and therapeutic technique that helps in understanding and clarifying one’s emotions.
Finally, self-compassion also acts as a buffer against depression. It includes treating yourself with kindness along with understanding and acceptance of yourself, especially when you make mistakes.
Treatment of Depression at Home
There are several things you can do at home to help treat depression, including:
Focus on healthy eating habits, which include nutrient-rich and well-balanced diets in your meals.
A regular sleeping schedule is another skill that will make you feel better. It improves cognitive functioning, increases energy, decreases stress, and regulates mood.
Try to notice good things and blessings in life and avoid dwelling on problems.
Cultivate positive affirmations in life to boost self-esteem and limit your social media use.
Pursue your hobbies; do things that make you happy. Also get engaged in some creative activities like writing, drawing, painting, etc. These activities refresh your mind, let your brain get rid of negative thoughts, and help you to connect with yourself.
Are medicines safe to use for depression?
Antidepressants are safe when prescribed by professionals. However, medicines may have side effects, so it is necessary to follow the medical advice for the use of antidepressants.
How to Recover from Depression?
Recovery from depression requires proper treatment and self-care. One should follow the advice of a therapist, take medications, and focus on oneself for recovery from depression.
How will SehatYab be helpful for depression in Pakistan?
SehatYab is an active online psychologists and psychiatrists platform that helps people to seek mental health services. It consists of qualified psychologists and psychiatrists who provide affordable consultations for the people of Pakistan. Also, Sehatyab seeks to remove the stigma and focuses on awareness campaigns to tackle mental health problems.