Depression is a mood disorder that causes a persistent feeling of sadness and loss

of interest. Also called major depressive disorder or clinical depression, it affects

how you feel, think and behave and can lead to a variety of emotional and
physical problems. You may have trouble doing normal day-to-day activities, and
sometimes you may feel as if life isn't worth living.

More than just a bout of the blues, depression isn't a weakness and you can't
simply "snap out" of it. Depression may require long-term treatment. But don't
get discouraged. Most people with depression feel better with medication,
psychotherapy or both.

"In the Philippines, 3.3 million Filipinos suffer from depressive disorders, with
suicide rates in 2.5 males and 1.7 males per 100,000,"

What Is Depression?
Being depressed often feels like carrying a very heavy burden, but you are not
alone in this struggle. Millions of Americans suffer from some form of depression
every year, making it one of the most common mental disorders in the country.

Gaining a deeper understanding of depression can help begin the journey to

recovery. Taking some time to learn more about the causes and symptoms of
depression will assist you greatly when it comes time to consider methods of
treatment.

Depression is more than just feeling sad. Everyone feels upset or unmotivated
from time to time, but depression is more serious. It is a mood disorder
characterized by prolonged feelings of sadness and loss of interest in daily
activities. If these symptoms persist for a period of at least two weeks, it is
considered a depressive episode.

Causes of Depression
There is no one cause for depression, as it depends on a unique combination of an
individual’s genetic makeup and environmental conditions. There are many
factors to take into account:

 The brain’s physical structure or chemistry

 History of depression in the family
 History of other disorders (anxiety, post-traumatic stress disorder)
 Stressful, traumatic events (abuse, financial issues, death of a loved one)
 Hormone changes (menstrual cycles, pregnancy)
 Certain medications (sleeping aids, blood pressure medication)

Treatment
Any treatment for depression should coincide with a healthy diet and a regular
sleep schedule. It may sound simplistic, but the importance of taking care of your
body cannot be overstated.

There are various methods you could use to sooth the symptoms of depression.
All of us could stand to exercise more often, but exercise is especially helpful for
the depressed mind. It enables you to better handle stress, and the endorphins
released during exercise give you a mental boost. Aside from the mental health
benefits, the Centers for Disease Control and Prevention (CDC) report that
physical activity helps you sleep better at night.

Yoga is a more accessible form of exercise, because it doesn’t require equipment

and because many of the moves and poses do not require much effort.
Meditation is a highly effective way of clearing your head and calming your body.
It’s also easy to do, with guided meditations available through phone apps, online
in text and videos, and in books.

If you enjoy keeping a journal, you may find that it helps to express your thoughts
on paper instead of bottling them inside. It’s helpful to have close friends and
family who you can confide in, but they’re not always available or may be dealing
with stress of their own. This makes keeping a journal a good idea to have an
alternate way to vent.
Therapy with anyone from a guidance counselor to a certified therapist can work
wonders, and many may prefer therapy over the medication route. Situational
depression especially can be relieved by having a way to get everything off your
chest and receive practical advice.

For a more hands-on approach, try experts like psychiatrists or psychologists.

They offer many types of therapy, from light therapy for Seasonal Affective
Disorder to cognitive behavioral therapy that works to change your thought
processes.

Other alternatives include drinking special teas or taking supplements. The

properties of green tea and chamomile tea give them a calming effect, and some
have found success drinking St. John’s Wort tea to treat depression. It can also be
taken as a supplement. While there is no proof that St. John’s Wort improves
depression symptoms, fish oil, and SAM-e are supplements with a proven impact.

There is no shame in taking medication to manage your depression. People

routinely take medication for physical ailments, and having a mental illness isn’t
any different. If you’re worried about the possible side effects, call your doctor to
discuss them. Any medication can be tapered down or ceased, and there are
different types available to suit your individual needs and chemistry.

Remember that recovery is a journey, not a destination. Bad days will still come,
but with well-targeted treatment, you should be able to overcome extreme lows.
While science has yet to find a cure for mental disorders such as depression, it is
entirely possible to live a happy and fulfilling life in spite of it.

11 Ways to Avoid Depression

1. Exercise regularly

Exercising regularly is one of the best things you can do for your mental health.
2. Cut back on social media time

 Increased social media usage can cause or contribute to depression and low self-
esteem. Social media can be addicting, and it’s a necessity to stay connected with
family, friends, and even coworkers. It’s how we plan and invite each other to
events and share big news.

3. Build strong relationships

Having a strong support system and an active social life is important for our
mental health.

4. Minimize your daily choices

Have you ever walked into a theme park and been overwhelmed at what you
want to do first? Researchers think that having too many choices can actually
cause significant stress that can lead to depression.

5. Reduce stress

Chronic stress is one of the most avoidable common causes of depression.

Learning how to manage and cope with stress is essential for optimal mental
health.

6. Get plenty of sleep

Getting plenty of high-quality sleep is necessary for both mental and physical
health. According to the National Sleep Foundation, people with insomnia have a
tenfold risk of developing depression compared to those who sleep well.
7. Stay away from toxic people

We’ve all met that person who just makes us feel bad about ourselves.
Sometimes they’re an outright bully, and other times they subtly put us down to
make themselves feel better. They may even be someone who takes advantage of
us. Regardless of the specific situation, toxic people should be avoided at all costs.
They can lower our self-esteem.

8. Eat well

Regularly consuming a high-fat diet can have similar effects as chronic stress in
terms of causing depression. In addition, an unhealthy diet can also deprive your
body of vital nutrients it needs to maintain physical and mental health.

9. Reduce alcohol and drug use

The excessive use of alcohol and any drug use not only is associated with higher
risks of depression. Limit alcohol intake, and eliminate any drug use as safely as
possible.

10. Get off nicotine

Smoking and depression can perpetuate each other, though any type of nicotine
can act as a depression trigger.

11. Plan for unavoidable known triggers

There are some depression triggers, but if you know about them, you can plan for
them. And that can help you cope preemptively. Examples of unavoidable
depression triggers could be the anniversary of a death or a divorce, or knowing
that you’ll see your ex and their new partner at your child’s school function.