6 Common Warning Signs of Depression (Plus What to Do If You Experience Them) Mental Health
The World Health Organization reports that depression is the leading cause of disability worldwide and recently released a scientific brief showing that in the first year of the COVID-19 pandemic, the global prevalence of anxiety and depression increased by 25 percent.
With the pervasiveness of this serious medical condition, what warning signs should we be on the lookout for that indicate we may be suffering from depression and what actions are available to us if we experience them?
Here are common indicators that we might be depressed, as well as viable actions to take:
- Loss of pleasure in doing normal activities. The feeling that nothing matters, that what used to make you feel good doesn’t anymore.
- Loss of appetite or overeating.
- Trouble with sleep. Can’t fall asleep, can’t get up in the morning, sleeping too much or waking up in the middle of the night.
- Feeling bad about yourself. That you’re a failure, that you’ve let everyone and yourself down, that you have no self-worth or that you just can’t do anything right.
- Thoughts about wanting to hurt yourself or that you’d be better off dead. Thoughts like “I wish I wasn’t here,” “I wish I just didn’t wake up” or thoughts about suicide.
- Increased alcohol or drug use. Alcohol and drugs unfortunately become a common crutch for people who are depressed, as they may seem to be temporarily pushing away the anguish. But they will almost always increase the depression because they depress mood even more, they keep people from addressing the problem, and they can cause conflict in significant relationships.
What should someone do if they are experience these warming signs?
- Get some exercise! Even walking five minutes a day can help boost your mood.
- Take supplements. If you have no medication contraindications take omega 3 fatty acids (2000 mg of combined EPA and DHA), vitamin D (5000 IU per day) and B-complex vitamin (one to two per day).
- Get a massage to help reduce stress.
- See an acupuncturist. If you have a Chinese medicine school in your city teaching acupuncture, they often offer affordable sessions.
- Reach out for support from people you can count on.
- Contact your primary care physician or psychiatrist. If those are not available, there are many online/telemedicine options.
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