Why You May Be Feeling Depressed
If you feel depressed, you aren't alone. In any given year, 6.7% of the U.S. population lives with Major Depressive Disorder, the leading cause of working-age disability in the U.S., And 1.5% of the U.S. population experiences Persistent Depressive Disorder, which lasts more than two years. To top that off, almost one-half of people who have diagnosable depression also have an anxiety disorder.
Despite these staggering statistics, nobody seems to want to talk about depression. Among the general population, depression itself is a stigma, carrying with it a myriad of negative connotations. People who are depressed are often portrayed as lazy, sad, and apathetic—as if they have chosen to be depressed. But depression is not something that anyone could or would choose; it has a biological basis and can cause a wide range of debilitating symptoms, including psychosomatic disorders like unexplained physical pain.
What depression feels like
While people with anxiety feel overstimulated and experience sensory overload, people with depression feel physically and emotionally numb. Very little excites them. Most people with depression have come to expect bad things to happen, so it doesn't surprise them when bad things happen. They tend to feel worthless.
Because people with depression have subconsciously turned off physical and emotional sensors, they may also become apathetic. Their apparent lack of concern can baffle family and friends, who want them to "snap out of it." But it's impossible to snap out of depression; depression is a severe disorder caused by a biological imbalance. People with depression often speak slowly, passionlessly, and with many pauses because their brain function is less than optimal. Brain fog is a level of consciousness milder than delirium but still very noticeable. It is an all-too-common by-product of our fast-paced lifestyle. It contributes to a lack of focus, memory, and mental clarity.
They may also experience a lack of motivation and stop setting goals because they sense that their lives are empty and worthless. Depression is a vicious cycle because, without cause and purpose, it is virtually impossible to overcome depression. According to Elizabeth Wurtzel in Prozac Nation, "A human being can survive almost anything, as long as she sees the end in sight. But depression is so insidious and compounds daily that it's impossible to see the end." It might be helpful to remember this quote the next time you or a loved one feels down.
No matter how much people with depression sleep, they may feel lethargic. And because they are so troubled by worthlessness and anxiety, they may not be able to sleep in the first place. A frustrating cycle of insomnia and fatigue is characteristic of depression. Chronic depression is often also responsible for mysterious physical symptoms, such as chronic pain. The painful condition of fibromyalgia, which has no clear-cut cause, often accompanies depression.
Depression itself is highly frustrating and challenging to overcome—not to mention that life situations surrounding depression can be stressful and anger-inducing. So, it is no surprise that anger and irritability—in the form of mood swings—commonly accompany depression. In severe cases, these "mood swings" are the two poles of bipolar disorder—mania and depression.
Causes of depression
So, why exactly do you feel depressed? That is, what triggers depression? What can cause you to experience a "depression attack?" If you feel depressed, there is a plethora of lifestyle, biological, and genetic factors that may be at work, including the following.
Past trauma and abuse
Negative self-talk
Humans tend to be more critical of themselves than they are of their friends. Whereas you might forgive your friend for showing up ten minutes late to an important meeting, you beat yourself up for the same mistake. But over time, all of this negative self-talk has extreme consequences, including depression. Studies show that one negative thought weighs the same as more than five positive thoughts. That is, you must pay yourself 5.6 compliments to overcome one critique. People who learn to be their best friends are much more physically and mentally healthy.
Disconnection and isolation
People who are disconnected from themselves, others, the environment, or a higher power are more likely to experience depression. On the other hand, people who have a robust support system can maintain a healthy outlook through thick and thin.
Grief and bereavement
If you face life and death alone, you may become depressed. Instead, seek professional help (i.e., an online counselor) when you or a loved one is facing the end of life.
Genetics
Although researchers have not yet isolated a specific "depression" gene or combination of genes, there is likely a complex phenotype that underlies depression susceptibility. But even people who have this genetic predisposition are not doomed to depression. An interplay of genetic and environmental factors triggers the onset of depression.
Physical imbalances
Hormonal imbalance, particularly a chronic lack of dopamine or a constant flood of stress hormones, can cause depression because hormones communicate with the brain and body.
Neurotransmitters may also play a role. These are chemical messengers within the brain. Dopamine and serotonin, the "feel good" chemicals, are neurotransmitters and hormones (or neurohormones). Imbalances cause depression.
Researchers have also found that the gut-brain axis, particularly the balance between good and bad bacteria in your intestines, is linked to depression. This is why good nutrition is so crucial to both physical and mental health.
Medications
All supplements and medications, whether natural or synthetic, affect metabolic processes. Combinations of medicines can have unintended physical and mental consequences. Be sure to consult with your doctor about the potential side effects of medication.
Stress
Being overwhelmed by environmental stressors (or even imagined anxieties) can lead to depression. If you perceive that you can never handle stress despite your best efforts, you may become apathetic and depressed.
How to recover from depression
While recovery from the symptoms of depression can take a significant amount of time and dedication, it is possible. Here are some of the elements of recovery from depression that you may consider.
Get outside
Vitamin D from the sun does wonders for your mental health—not to mention the boost it provides your immune system. And you will reap the psychological benefits of breathing in the fresh air and grounding yourself in your environment.
Exercise, eat well, and practice self-care
Just 20 minutes of exercise reduces feelings of anxiety and depression. You don't even have to go to the gym to exercise; you can walk out your front door. A regular self-care regimen that includes exercise, nutrition, and stress-reduction techniques is vital to mental health.
Practice mindfulness
Instead of dwelling in the past or future, spend time in the present. Fully engaging in the present moment reduces feelings of depression and increases overall life satisfaction. Don't let negative thoughts control your life; take control of your mental environment by intentionally praising yourself and celebrating the positives.
Combat evolutionary psychology tendencies
The human mind tends to resist change. This tendency has an evolutionary basis. But it isn't set in stone. You can increase adaptability and respond openly to life's challenges. For instance, keep a journal of your challenges and how you overcame them. Moving forward, you can always reference this record to boost your confidence and positivity.
Visit a doctor or psychiatrist
It's important to seek help when depression feels normal, as it can lead to a dangerous cycle of negative thoughts and behaviors. When you are depressed, visit a doctor or psychiatrist to ensure the culprit is not your current medication(s). Pharmaceuticals and supplements can have unpredictable mental and physical side effects, especially combined.
Visit a therapist
If you are wondering what to do when you feel depressed, your priority should be to see a counselor, perhaps online. You can seek professional help from the comfort of your own home through online therapy, which has been proven to be successful in treating depression.
Online therapy can be a cost-effective solution to mental health treatment. A therapist can help you understand how depression feels and will empathetically listen to you to help you overcome these feelings.
Takeaway
What are the 4 main causes of depression?
While individual experiences of depression can differ, here are four main factors that are commonly associated with the development of depression:
- Biological factors: Imbalances in neurotransmitters (such as serotonin, norepinephrine, and dopamine) in the brain can contribute to depressive symptoms. Hormonal changes, genetics, and alterations in the structure or function of the brain may also play a role in the onset of depression.
- Psychological factors: Personal history, psychological vulnerabilities, and coping styles can contribute to the development of depression. Individuals with a history of trauma, abuse, or significant life stressors may be more susceptible.
- Environmental factors: Stressful life events, such as the loss of a loved one, relationship problems, financial difficulties, or work-related stress, can trigger or exacerbate depressive episodes. Chronic exposure to stressors without adequate coping mechanisms can contribute to the development of depression.
- Genetic factors: There is evidence to suggest a genetic predisposition to depression. Individuals with a family history of depression may be at a higher risk, indicating a possible genetic component in the susceptibility to the disorder.
How do you describe the feeling of depression?
Depression is often described as more than just sadness; it is a persistent sense of despair or emptiness that can affect various aspects of a person's life. Individuals experiencing depression may feel a profound lack of interest or pleasure in activities they once enjoyed. Emotions may be blunted or numbed, and there is often a sense of fatigue and low energy levels.
People with depression may also have negative thoughts about themselves, their abilities, and their future. This negative thinking can contribute to feelings of worthlessness or guilt. Concentration and decision-making may become challenging, and sleep patterns and appetite may be disrupted.
What are the top 3 symptoms of depression?
Depression can manifest in various ways, and the symptoms can vary among individuals. However, three common and key symptoms of depression include:
- Persistent low mood: A long-lasting feeling of sadness, emptiness, or a general sense of unhappiness that persists throughout the day and over an extended period.
- Loss of Interest or Pleasure: Significant reduction or loss of interest and enjoyment in activities that were once pleasurable or engaging. This can include hobbies, social interactions, work, or other previously enjoyable pursuits.
- Fatigue and lack of energy: Persistent feelings of fatigue, low energy, and an overall sense of physical and mental exhaustion, even after minimal exertion. This can contribute to difficulties in carrying out daily tasks and activities.
What are signs of anxiety?
Anxiety can manifest in various ways, and individuals may experience a combination of physical, emotional, and behavioral signs. Some common signs of anxiety include:
- Excessive worry: Persistent and uncontrollable thoughts of worry, often about future events, personal health, work, or other aspects of life.
- Physical symptoms: These can include muscle tension, headaches, stomachaches, trembling or shaking, sweating, dizziness, and a racing heart.
- Restlessness or feeling on edge: A sense of being keyed up, restless, or on edge, accompanied by difficulty relaxing.
- Irritability: Feeling easily agitated, annoyed, or irritable, even over small matters.
- Sleep Disturbances: Difficulty falling asleep, staying asleep, or experiencing restless and unrefreshing sleep.
- Fatigue: Persistent feelings of tiredness or low energy, often unrelated to physical exertion.
- Difficulty concentrating: Problems with focus, memory, or decision-making, as the mind is preoccupied with anxious thoughts.
- Muscle tension: Tightness or discomfort in muscles, often in the neck, shoulders, or back.
- Avoidance of triggers: Going to great lengths to avoid situations or places that might trigger anxiety.
- Social Withdrawal: Avoidance of social situations or difficulties engaging with others due to anxiety.
What are the signs of stress?
Signs of stress can manifest in various ways, affecting both your physical and mental well-being. Some common signs of stress include:
Physical symptoms:
- Headaches or migraines
- Muscle tension or pain
- Digestive issues (e.g., stomachaches, nausea, diarrhea)
- Changes in appetite (overeating or loss of appetite)
- Sleep disturbances (insomnia or oversleeping)
- Fatigue or low energy levels
Emotional symptoms:
- Increased irritability or frustration
- Feeling overwhelmed
- Mood swings
- Anxiety or nervousness
- Depression or sadness
- Feeling restless or agitated
Cognitive symptoms:
- Difficulty concentrating or making decisions
- Memory problems
- Racing thoughts
- Constant worrying
Behavioral symptoms:
- Changes in eating habits (overeating, undereating, or unhealthy food choices)
- Changes in sleep patterns (insomnia or excessive sleep)
- Social withdrawal or isolation
- Increased use of substances or substance abuse (such as alcohol or tobacco)
- Procrastination or neglecting responsibilities
Interpersonal symptoms:
- Difficulty communicating
- Increased conflicts with others
- Changes in social interactions (avoiding social situations or becoming more withdrawn)
What causes anxiety?
Anxiety can be caused by a combination of various factors, and its origins can differ among individuals. Common contributors to the development of anxiety include:
- Genetics: A family history of anxiety or other mental health disorders may increase the risk of developing anxiety. There can be a genetic predisposition that makes some individuals more susceptible.
- Brain chemistry: Imbalances in neurotransmitters, which are chemical messengers in the brain (such as serotonin, dopamine, and norepinephrine), can contribute to anxiety. These imbalances may be influenced by genetic factors or other biological causes.
- Environmental stressors: Exposure to chronic stress, trauma, or significant life changes can contribute to the development of anxiety. Stressful life events, such as relationship issues, work-related stress, financial problems, or major life transitions, may trigger or exacerbate anxiety.
- Personality factors: Certain personality traits, such as perfectionism, a tendency to worry, or a negative outlook, may increase the risk of developing anxiety disorders.
- Medical conditions: Certain medical conditions or medications can have side effects that contribute to anxiety symptoms. It may be important to consider and rule out potential physical causes when assessing anxiety.
- Trauma: Exposure to traumatic events, such as physical or emotional abuse, accidents, or natural disasters, can contribute to the development of anxiety disorders, including post-traumatic stress disorder (PTSD).
- Biological factors: Changes in hormonal levels, particularly during periods such as puberty, pregnancy, or menopause, can influence anxiety. Additionally, medical conditions affecting the thyroid or other endocrine systems may contribute to anxiety symptoms.
- Cognitive factors: Maladaptive thought patterns, unrealistic fears, or irrational beliefs can contribute to anxiety. Cognitive-behavioral therapy (CBT) is an effective treatment that addresses and modifies these cognitive factors.
How can I fight depression?
Fighting depression often involves a combination of self-help strategies, lifestyle changes, and professional support. Here are some general suggestions for overcoming depression:
- Seek professional help: A mental health professional, such as a therapist or counselor, can provide guidance, support, evidence-based interventions, or additional resources. They can help you explore the root causes of your depression, develop coping strategies, and provide professional treatment recommendations.
- Medication: In some cases, medication may be prescribed by a psychiatrist to help alleviate symptoms. Antidepressant medication can be effective for many people, but it's important to discuss potential benefits and side effects with a healthcare provider.
- Build a support system: Express your feelings with trusted friends, family members, or support groups. Connecting with a support group can provide emotional support and reduce feelings of isolation.
- Establish a routine: Create a daily routine that includes regular sleep patterns, exercise, and healthy meals. Consistency in daily activities can help stabilize mood and improve overall well-being.
- Exercise regularly: Physical activity and maintaining physical health have been shown to have a positive impact on mood and can help reduce symptoms of depression.
- Prioritize sleep: Ensure you are getting enough quality sleep. Establish a regular sleep routine, fall asleep in a comfortable sleep environment, and avoid stimulants close to bedtime.
- Healthy Nutrition: Eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. Nutrient-rich foods can positively influence your mood and energy levels when you are feeling low.
- Mindfulness and relaxation techniques: Practices such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help manage stress and reduce symptoms of depression. It may also help to get outside in natural light which has been shown to improve mood and reduce depression.
Who gets affected by depression?
Depression and depression symptoms can affect anyone, including a close friend or family member. This means people of all ages, races, ethnicities, and socioeconomic backgrounds may be impacted by depression. It is a widespread mental health condition that does not discriminate based on factors such as gender or education.
What is the most serious depression?
The severity of depression is often assessed on a spectrum ranging from mild to severe. The term "major depressive disorder" (MDD) is commonly used to describe the most serious and clinically significant form of depression. Major depressive disorder is a mental illness characterized by a combination of symptoms that significantly impact an individual's daily functioning, relationships, and overall quality of life.
What do depressed people usually say?
Depressed individuals may express a range of thoughts and feelings that reflect their emotional state. It's important to note that not everyone with depression will express themselves in the same way, as individual experiences of depression can vary. However, some common statements or themes that may be indicative of depression include:
- Expressions of hopelessness: "I don't see things ever getting better."
- Feelings of worthlessness: "I'm a burden to everyone around me."
- Loss of Interest: "I just don't care about anything anymore."
- Fatigue and lack of energy: "I'm so tired; I can't find the energy to do anything."
- Self-Criticism: "I'm such a failure," or "I can't do anything right."
- Social withdrawal: "I don't want to be around people."
- Thoughts of death or suicide: "I just want it to end," or "I wish I wasn't here anymore."
If you or a loved one is experiencing suicidal thoughts, reach out for help immediately. The 988 Suicide and Crisis Lifeline can be reached at 988 and is available 24/7.
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