What Are The Symptoms Of Depressıon? And How To Handle It?

Depression can occur as a result of factors such as chemical imbalances in the individual's brain, environmental factors, lack of social support, stressful events or suppression of emotions. Depression negatively affects an individual's thoughts, feelings, and accordingly to their behaviors.

The symptoms of depression can be listed as follows;

  1. Sleep related problems; falling asleep, waking up frequently at night, oversleeping, etc.
  2. Persistent fatigue, weakness and low energy.
  3. Feeling worthless, excessive guilt about a situation that does not exist, harsh self-criticism.
  4. Unintended excess weight loss or gain.
  5. Inability to enjoy or be interested in previously enjoyed activities.
  6. Feeling helpless and hopeless.
  7. Concentration and decision making problems.
  8. Low stress tolerance, sudden irritability.
  9. Short-term forgetfulness.

If at least 5 of these symptoms are present for 2 weeks, the possibility of depression can be mentioned. Depression causes the person to enjoy activities less, therefore causing it to be less active. However, being less active feeds depression even more and causes the person. In other words, there is an inversely proportional relationship between inactivity and motivational status to find themselves in a negative cycle.

"I wasn't like this before.", “I will never be the same as I was before.” “I don't know why I feel like this.” Thoughts like these are common thoughts in people with depression. Depression is a treatable disorder and after appropriate treatment, the individual can lead a healthy, emotionally balanced and realistic life again. Untreated depression can lead an individual to addictions such as smoking, alcohol or drugs. The aim of the treatment is to support the individual's life to become more enjoyable. Physical and social activities can be increased, sleep patterns and hygiene can be improved, self-care habits can be gained, and situations that make the person feel good can be discovered and increased.

Owing to one of the most effective treatment methods which called Cognitive Behavioral Therapy (CBT), that, it is possible to make one's way of thinking and perspective realistic. In this process, the person's irrational thought patterns are identified and supported with thoughts that will be beneficial to the person by challenging them.

Well, besides psychological support, what can you do yourself to improve depression?

  1. Express your feelings to those around you.

One of the most common causes of depression is when the person suppresses their emotions for a long time, pretending they don't exist and not telling or showing it to anyone.


  1. Participate in social activities.

During this period, you may not want to leave the house or see anyone. However, in the treatment of depression, the support of relatives and social activities are very important and can make you feel less depressed. Try to get in touch with your family or close friends as often as possible. Make sure you have positive people around you.

  1. Reduce waking time in bed.

Use your bed only for sleeping. When you wake up in the morning, don't spend time lying in bed, playing on the phone, or forcing yourself to sleep, even if you're not going to sleep again. This causes your body to rest but your brain not to rest. Reducing the time spent awake in bed has a positive effect on sleep patterns.


  1. Do physical exercise.

Endorphins, also called happiness hormones, are released when we exercise.This hormone has the feature of regulating emotions, curing depression and increasing resistance to stress. Even if it is for 15 minutes every day, rhythmic walking supports the secretion of this hormone.


  1. Don't get stuck with emotions.

To be sad, happy, angry, afraid, worry… All emotions are created for us and it is normal to feel each one from time to time. What we must not forget is that we don't have to cling to these feelings. Every emotion is temporary. Focusing more on negative emotions causes such emotions to dominate us longer.


  1. Avoid unrealistic expectations.

Remember that every person has things they can and cannot control. Establishing expectations about things that are impossible or beyond your control can lead you to possible despair. So instead of expecting things from other people, set your own goals and focus on the steps you need to take to achieve them.


  1. Smile.

It can be difficult to smile when feeling unhappy, sluggish and sleepless, but just like physical activities, when we smile, we release endorphins and this brings a feeling of happiness. Smiling is contagious, so you can get support from smiling people around you, comedy movies or TV series.


  1. Get psychological support.

To identify the events and factors that cause depression, to learn techniques to deal with them in a systematic way can consult a mental health professional. In therapy, you can see the jumbled thoughts in your head more clearly and learn to deal with them in a healthy way.

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