How To Recognize And Manage Sources Of Depression

Depression is a mental illness marked by a persistent low mood and feelings of disinterest in previously enjoyed activities, affecting over 280 million adults worldwide. Some depressive disorders may have onset without a cause, while others present themselves after a specific event or circumstance. 

Being able to recognize what causes worsening depression may help you take steps to prevent these factors from affecting your mental health. You can take a few steps at home to manage your depression, including setting up your lifestyle and surroundings to promote positive well-being.

Sources of depression

Some people want to understand the source of their depression to cope with a diagnosis or understand whether they might be living with this condition. In addition, risk factors for depression can help parents know whether their children might be at risk for depression.

Assessing your overall mental health may also help you find areas to practice self-care in your personal life. People, places, ideas, and events around you may each influence your mental health differently. While some factors may be out of your control, there could be actionable steps you can take to enhance your mental health and curb your depressive symptoms. Below are a few potential sources of depression to consider. 

Life changes

A life transition can affect your mood, even if the change is positive. Life is often full of change, but depression can make it challenging to accept change if you’ve felt comfortable with familiarity. At times, a life transition can dramatically affect a person’s mental health. 

Transitions may be stressful and take time to adjust to. Maybe you’re getting used to a new job, working with new people, or living in a different neighborhood. Physical changes like menopause or learning about a medical condition that alters your daily routine may also cause depression. For some, losing a loved one can accompany grief, often associated with depressive symptoms. 

Feeling stressed and overwhelmed

Some people live stressful lives and feel powerless to escape their situation in pursuit of a more positive endeavor. Stress can be experienced in different forms, and long-term stress may cause health concerns and inflammation. Whether you are experiencing pressure from your job, family, or relationships, it can be beneficial to address stress. One mental health study showed evidence that many people with depression experience hormonal changes due to stress.

Newly diagnosed medical conditions or illness

Some medical conditions may contribute to feelings of depression. Receiving news of a diagnosis or starting a new medicine used to treat the condition may cause depressive symptoms. Your mental health may be a contributing factor to your recovery. Clients are often encouraged to consult a doctor before starting a new medication to discuss any medical concerns, including side effects like depression. 

Financial challenges

Challenges with money can lead to depression if unsolved or contributing to chronic stress. Those earning a low income may struggle to provide for their families. Those making more may feel they need to achieve a particular lifestyle to be accepted by others. In addition, people may experience a reduced income or sudden financial loss that could set a depression cycle in motion.

Job loss

It can be challenging to grasp the concept of losing your job if you’ve had it for many years. Losing your job may cause stress and uncertainty. The situation may seem unbearable when you have bills piling up, a family to take care of, or a medical condition. The thought of starting a new career path may seem daunting, even if it’s an opportunity to go after a career you’ve been interested in for a long time. 

Appetite changes 

Poor eating or appetite changes may affect your mental health and contribute to depression when your body isn’t receiving essential nutrients. Some people may struggle to eat proper meals daily or have people they care for whose needs come before their own. A busy lifestyle that leaves a lack of time to sit and enjoy a meal may lead to depression, and a diet high in sugar or carbs may offer temporary energy that turns to exhaustion later in the day. Studies show a healthy diet of leafy greens, berries, fish, and nuts can boost mood and improve mental health long-term. 

Substance use

Misusing substances may not only cause depression but put your mental health in jeopardy. People may drink alcohol to lift their spirits, but the feeling is often short-lived. Substance use can also lead to developing a dependency on certain substances. If you previously had depression before substance use, it may worsen your symptoms. 

Lack of sleep

Studies show that a lack of sleep can cause significant decreases in mental and physical health, as well as public wellness and social skills. If you lack sleep, you might feel fatigued, have problems concentrating, and experience mood swings. Maintaining a regular sleep schedule could prevent symptoms of depression. 

Your doctor or therapist may also be able to offer solutions that allow you to sleep better at night. Sleep disorders are common in people with substance use disorder—a common comorbid condition with depression.

Rumination

Dwelling on pain or sorrow from an event can harm your mental health. Rumination may exaggerate a situation and lead to maladaptive actions like substance misuse. In addition, a rumination habit may impair how a person responds to an event or circumstance. It can be normal to experience sadness and grief. However, if these feelings don’t go away after an extended period, consider contacting a licensed mental health professional. 

How to manage the causes of depression 

Maintaining your mental health and understanding potential risk factors can be essential to managing different sources of depression. Once you know what causes your depression to worsen, you may determine how to move forward. Although you may not be in control of every aspect contributing to your symptoms, you can take action to reduce its emotional effects.

Managing the sources of your depression may require guidance from your doctor or mental health specialist. While you may have a general idea of how your symptoms develop, working with a mental health expert can help you learn new coping mechanisms and understand your condition in more significant detail.

In addition, certain factors may affect your mental health more than others. Guidance from a specialist can focus on essential elements of your mental health to ensure a favorable outcome for treatment. Below are a few other steps you can take to reduce depressive symptoms.  

Get information on local resources 

It may be helpful to seek information about comprehensive treatment programs and assessments to understand your mental health. To find programs in your area, consider calling the 211 hotline, which allows you to find resources like housing, rental assistance, food assistance, shelters, and hotlines to support your mental health. 

Connect with a professional about co-occurring conditions 

If you have a preexisting mental health concern or substance use disorder, contacting your doctor or specialist for advice regarding your treatment plan can be vital. Co-occurring conditions with depression can cause worsening symptoms and may require different treatment plans than depression alone. 

Make daily changes 

Try to make positive changes to your daily routine to boost your mood. For example, set a specific time to sleep and wake up each day. You can also schedule exercise, time with loved ones, and self-care. Some studies show that ten minutes of meditation daily improves your mental health. If you don’t have much time for extensive self-care, try meditating. 

Try stress management techniques 

Positive self-care can mean handling stressful situations. If you experience chronic stress, learning stress management techniques instead of turning to unhealthy coping mechanisms can be beneficial. Some forms of exercise and deep breathing techniques are a few ways to reduce stress. 

Engage in productive and fun activities 

Engage in productive activities like exercise or a hobby. Consider trying a unique form of exercise if you don’t enjoy traditional exercise. For example, you can try dancing, ice skating, aerial arts, or skateboarding. 

Prevent factors that contribute to depression 

Create a plan to prevent or avoid factors that contribute to your depression. This plan may include noting which environments, people, or situations influence your symptoms. You can talk to your mental health specialist for additional guidance.

Join a support group 

Some individuals join mental health support groups to gain peer encouragement and ideas on managing sources of depression. There are also support groups and forums for people dealing with substance use. As you work through your symptoms with the group, you may be able to offer insight to others and feel that you’re making a positive difference in someone else’s life and your own.  

Counseling options 

People may shy away from discussing their mental health because it can be difficult. However, a few therapeutic support options may make talking to a professional more attainable to you. Although depression can make it challenging to get out of bed or leave the house, online therapy through a platform like BetterHelp can provide a convenient way to see a therapist. 

Online counseling allows you to message your therapist throughout the day, particularly if you’re exposed to environments or situations that cause your depression to worsen. They can walk you through these moments and help you establish a calmer, healthier emotional baseline. In addition, you can choose between phone, video, or live chat sessions, depending on your preferences. 

Research also backs up the effectiveness of online therapy. In one study, researchers found that a multimodal digital psychotherapy platform successfully reduced the prevalence and severity of symptoms of depression in adult participants. These results were consistent across gender identities, economic backgrounds, and health statuses.