Lack of awareness about mental health remains a persistent issue. The brain is the most crucial, delicate, and significant organ in the body. It defines who you are, making it essential to prioritize your well-being. A truly healthy individual maintains both mental and physical health.
In today's world, competition exists in every aspect of life and is necessary for success. However, many individuals struggle to cope with the pressure and stress associated with it, which can trigger depression.
What is Depression?
Depression, also known as Major Depressive Disorder (MDD), is a condition that disrupts daily life, leading to significant impairment. While feeling low occasionally is normal, persistent sadness that interferes with daily activities should not be ignored. Since depression exists in different forms, it is important to consult a doctor for proper diagnosis and treatment. Depending on the severity, symptoms may include:
Mood-related symptoms: Persistent sadness, hopelessness, emptiness, anxiety, loss of interest in activities, guilt, mood swings, and general discontent.
Behavioural changes: Excessive crying, restlessness, and insomnia.
Physical symptoms: Fatigue, changes in appetite (either loss of appetite or excessive hunger).
Cognitive and psychological effects: Difficulty concentrating, recurring negative thoughts, and suicidal ideation.
How Depression Affects the Brain
Depression can also lead to structural and functional changes in the brain, including oxygen deprivation, inflammation, and shrinkage of certain regions. Areas associated with emotions such as the amygdala, hippocampus, and dorsomedial thalamus are particularly affected.
As it is quite a complex disorder, the following are the causes of depression:
Some individuals are more vulnerable due to family history.
Imbalance in the neurotransmitters.
Certain medical conditions like Addison's disease, liver disease, and thyroid disorders.
Poor nutrition.
Women are more susceptible to hormonal changes after puberty.
Disruptions in the body's natural sleep-wake cycle.
Grief and loss of close ones.
Drugs and alcohol usage.
Peer pressure.
Overload of studies.
Failures.
Relationship issues.
Young adults aged 18-29 experience the highest rate of depressive episodes. Physicians use tools like the Patient Health Questionnaire (PHQ-9) to assess the severity of depression. While mental pain is less visible than physical pain, it is often more difficult to endure.
Preventive Measures:
Primarily, stay away from the things that disturb your peace of mind, and lower your self-esteem.
Engage in regular exercise, as it raises your body temperature, which can have a soothing effect on the brain, while also releasing hormones that positively influence your mood.
Take a break from social media for a while. This will give you more time to think independently and uniquely while also reducing peer pressure.
Increase your decision-making ability.
Consume foods rich in B vitamins and folate, as a deficiency in these nutrients is sometimes associated with depression.
Maintain an ideal weight.
Reduce alcohol and drug consumption.
Avoid smoking.
Get 8 hours of quality sleep.
Practice meditation 2-3 times per week.
Be mindful of medication side effects.
Seeking Help:
Depression can be overwhelming, making it difficult to express feelings of loneliness, pain, irritability, and frustration. However, reaching out for support is crucial. Talk to a trusted person or surround yourself with loved ones. Seeking professional help is a sign of strength, not weakness. The stigma around visiting a psychiatrist or psychologist should not prevent anyone from receiving proper care. As Arnold Bennett wisely stated: "The best cure for worry, depression, melancholy, brooding, is to go deliberately forth and try to lift with one's sympathy the gloom of somebody else".
Managing Depression:
The first step is to talk to someone you trust about your feelings. In such situations, the emotional brain reacts quickly, and without support, you may make impulsive decisions.
Listen to music and spend time in nature.
Practice deep breathing exercises.
Engage in activities you enjoy to stay occupied.
Write down things you're grateful for to shift your mindset.
Get enough sleep.
Celebrate personal achievements with small rewards.
Set realistic, manageable goals to boost confidence.
Seek medical help if symptoms become severe.
While it may be impossible to eliminate depression from life, it is a common struggle that can be managed. Lord Buddha said, "Our mind is full of anger, jealousy, and other negative feelings. Yet we do not realize that these are incompatible with inner peace and joy". Instead of being consumed by societal expectations, focus on self-awareness and personal growth, stay true to your values, feed your mind with positivity, and embrace hope.
Lifestyle Changes to Support Mental Health:
Follow a nutritious diet. Avoid junk food and prioritize gut health, as serotonin (the "happiness hormone") originates in the stomach.
Include nutrient-rich foods like nuts, fish, fruits, and vegetables, which provide essential omega-3 and omega-6 fatty acids.
Incorporate yoga poses such as halasana, shishuasana, savasana, and adho mukha svanasana to enhance relaxation and improve mood.
Meditate regularly, even when you don't feel like it.
As the saying goes: "We can never obtain peace in the outer world until we make peace with ourselves".
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