You feel worthless, helpless, or guilty without knowing why. You’re feeling hopeless about most aspects of your life and can’t imagine that anything will improve for you. You feel a decrease in your energy levels and are tired no matter what you do. You feel restless at night and have trouble sleeping and/or waking up in the morning. You’ve stopped feeling pleasure doing the activities that used to make you happy, such as spending time with friends, pursuing your hobbies, or being intimate. There has been a dramatic change in your sleeping habits, such as insomnia, early-morning wakefulness, or excessive sleeping. You have lost your appetite or are overeating, but cannot stop. It is much easier for you to be alone than to put the effort into interacting with others. You constantly feel irritable for no reason. You have had thoughts of suicide. If you are thinking suicidal thoughts, seek help immediately.
Addiction to drugs or alcohol. If you have a drug or alcohol addiction, then this may be a cause for your depression. A doctor can help you see if you have an addiction and can tell you the next steps. Genetic causes. If depression runs in your family, you are more likely to be depressed. You can discuss whether other people in your family have suffered from depression, even if they were never diagnosed; you can also talk to your parents or other family members to see if people in your family had depression without you knowing. [5] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source A hormonal imbalance. If you have a thyroid problem or other hormonal imbalance, it may be causing your depression. Another illness. A doctor can help you see if you’re suffering from another illness that can cause or precede your depression, such as an anxiety disorder such as OCD, or even a psychotic disorder such as schizophrenia. [6] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source A side effect of a medication you are taking. If you’re taking a medication for another problem, a doctor can tell you if depression is one of the side effects and may be able to switch you to an equally effective medication without this side effect. [7] X Research source A seasonal disturbance. Some people experience depression as a result of seasonal changes. For example, symptoms might last throughout the winter each year. This form of depression is referred to as seasonal affective disorder (SAD). [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Loss of a friend or loved one. It is normal to grieve after losing someone you care about. However, after a period of time, most people tend to feel better. If your grieving does not seem to lift after months, you may be experiencing depression. A failed or unfulfilling romantic relationship. If you are going through a devastating break-up, or are in a relationship that is causing you great pain, then it could be contributing to your depression. An unrewarding career. If you feel deeply unhappy, stifled, or even worthless in your current job or throughout your career, then your line of work may be a contributing factor to your depression. An undesirable environment. If you live with two screaming, unbearable roommates, or just feel deeply unhappy in your own home or neighborhood, then your environment may be contributing to your depression. Financial reasons. Worrying about making your next rent payment or where your next paycheck will come from can be a serious cause of depression if it’s a continuing problem. “Baby blues. " Many women often experience crying spells, anxiety, and mood swings after giving birth. This can be a severe form of baby blues called postpartum depression. Talk to your doctor if your symptoms resemble this condition. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Medications proven to be effective at treating depression include selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), atypical antipsychotics, tricyclic antidepressants, and monoamine oxidase inhibitors (MAOIs). [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source One of the most researched psychotherapy treatments for depression is cognitive-behavioral therapy (CBT). This form of treatment is directed at identifying and changing negative thought and behavior patterns that worsen depressive symptoms. Other therapies useful with depression are acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), psychodynamic therapy, and interpersonal therapy. [11] X Research source Another treatment option for severe forms of depression (or depression with psychosis) is a brain stimulation procedure called electroconvulsive therapy. This form of treatment is typically utilized if a patient does not respond to medication or psychotherapy. [12] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source
If there is something in a relationship that is troubling you, have a serious conversation with the person. If you’re feeling depressed because you’re convinced your husband is cheating on you or that your best friend is stealing your money, then it’s time to confront the person and work towards a solution.
If you have a friend or family member who is suffering from depression, talk to them about it and see what advice they can offer. Just talking to someone who is dealing with the same symptoms can make you feel much less alone. If you are in a relationship, make time for romance, or just spending solo time with your significant other. Enjoy yourself and your relationship by scheduling special time to spend with your partner as often as possible. Make more time for family. Your family should make you feel loved and supported, so try to spend as much time with them as you can. If your family is across the country, make time for phone calls as much as you can.
Positive and supportive friendships. Exercise. Hobbies and interests. Time to decompress, write in your journal, or meditate. Time to do something silly that makes you laugh, since smiling can make you feel happier. Outdoor activities. Don’t spend all of your time indoors. Instead, go out into the sun, or do your normal homework or reading in a coffee shop so you feel less isolated. Getting your heart rate up for 27 minutes will elevate your dopamine levels. So, going for a run or for a swim can help you a great deal.
Do a favor for a close friend. It does not have to be major — if your best friend is having a stressful week, you can offer to pick up her lunch or do her laundry. You will feel better for helping. Volunteer at your local library. Help adults and children discover the joy of reading. Volunteer at a center for senior citizens, youth, or the homeless, and see what a difference you can make. Volunteer in your community by helping clean up your local park. Just spending time in nature can help improve your mood. [19] X Research source
Even taking a walk for just 20 minutes a day can help you get some exercise while you reflect. Find a gym or workout friend. This will make the experience more enjoyable. Set a goal when you work out. Maybe you can have a goal of training for a 5K, or learning how to do a tricky yoga pose.
Don’t skip meals — especially not breakfast. Eating three meals a day will give you the energy you need to stay positive and focused. Add more fruits and vegetables into your diet. Substitute them for sugary snacks or unhealthy junk food. Make sure to eat a balance of fruits, vegetables, whole grains, and fish and lean protein every day. Let yourself splurge occasionally. You will feel better if you give in to your cravings sometimes.
Work on looking presentable when you face the world, no matter how awful you feel. This will improve your confidence and self-worth. If you think that being overweight is a cause of your depression, then setting a goal to improve this aspect of your appearance will improve your mood and outlook.
