Atiqur Rahman

How to survive the depression The easiest way to overcome Depression Written By- Ana Beltran 1 Copyright © 2012 Ana Beltran. All rights reserved. 2 Table of Contents Introduction ............................................................................................................................................ 5 What is Depression? ............................................................................................................................... 5 Does depression mean mental illness? ................................................................................................... 5 What illness or mental illness can cause fatigue or depression? ........................................................... 6 Causes of Depression .............................................................................................................................. 6 Types of depression ................................................................................................................................ 7 Major Depressive Disorder (MDD):..................................................................................................... 7 Dysthymia: .......................................................................................................................................... 7 Postpartum depression: ...................................................................................................................... 8 Seasonal Affective Disorder (SAD): ..................................................................................................... 8 Psychotic depression: ......................................................................................................................... 8 Bipolar disorder: ................................................................................................................................. 8 Symptom of Depression .......................................................................................................................... 9 • Sleep Disorders: .......................................................................................................................... 9 • Fatigue: ....................................................................................................................................... 9 • Some people eat more, some people don't like it: ..................................................................... 9 • Decreased sexual desire or libido: .............................................................................................. 9 • Pain: ............................................................................................................................................ 9 • Psychomotor Retardation: .......................................................................................................... 9 • Instability:.................................................................................................................................... 9 • Lack of attention: ........................................................................................................................ 9 Treatment ............................................................................................................................................. 10 Medicine: .......................................................................................................................................... 10 • Antidepressants: ................................................................................................................... 10 • Anti-anxiety medication: ....................................................................................................... 10 • Mood-stabilizing medication: ............................................................................................... 10 • Anti-psychotic medication: ................................................................................................... 10 Therapy: ............................................................................................................................................ 10 Psychotherapy: ............................................................................................................................. 10 CBT or Cognitive Behavioral Therapy:........................................................................................... 10 Interpersonal therapy or IPT: ........................................................................................................ 11 Family Therapy: ............................................................................................................................. 11 3 What can I do to avoid depression? ..................................................................................................... 11 Set realistic goals: ............................................................................................................................. 11 Spending time with relatives or friends: ........................................................................................... 11 Looking for positivity:........................................................................................................................ 11 Doing meditation or physical activity: .............................................................................................. 12 Eating healthy: .................................................................................................................................. 12 Engage yourself in the work of choice: ............................................................................................. 12 Prayer: ............................................................................................................................................... 12 Others: .............................................................................................................................................. 12 Conclusion: ............................................................................................................................................ 14 4 Introduction The term "depression" is both familiar and common. This mental disorder of the present time is slowly spreading from the mind, which is also affecting our work. As the days go by, I can hear more and more about the experience of depression in people's faces. Depression is a type of illness that affects the body, mood, and thinking. It interferes with physical life, normal functioning and causes problems for both the person with the disorder and those who care for it. But that doesn't mean we're always depressed. That is why we need to know those symptoms according to medical science. Nowadays, the word is used to get up and sit down, but do we know what "depression" is? Let's get to know about depression better today. What is Depression? If we want to find a synonym very close to depression, the word ‘exhaustion’ will come first. Exhaustion - The same thing applies to grief or sadness. According to doctors, what is known as depression is associated with feeling bad and not feeling well. Notable among the various aspects that have been tried to understand the disease of depression are the guidelines issued by the World Health Organization (WHO). According to these rules, a depressed mind (‘low mood’), a lack of energy (‘low energy’), and a lack of enthusiasm (‘low interest’) are categorized as depression. Going a little deeper, according to the famous psychologist Aaron Beck, depression is a combination of negative views about oneself, the environment, and the future. Does depression mean mental illness? This question was answered by Alex Denthorn, a former mental health nurse. Here is his direct commentary- “This one’s pretty simple. Let’s have a list: • First off, Depression is understood to have biochemical consequences for the brain, insofar as those suffering from it have been found to have lowered neurotransmitter levels in the brain, below baseline ‘normal’. This alone would be sufficient to classify it as a physical illness: it would be characterized as a deficiency in some fashion. • However, because Depression has wide-ranging psychological effects, it falls into the category of Mental Health. • Something to note: Mental Health is often treated with medication in the same way as physical ailments are, and thus, Depression cannot be categorized as a physical illness on that basis. • Now, when we’re talking about MH, we’re focusing on deviation from normal behavior - by this, I’m not referring to social normality, but rather psychological baselines. If a person deviates from their standard behavioral norms for a prolonged period, we naturally recognize that there is something ‘wrong’. 5 • Illnesses are something that invariably requires treatment: you’re observing a change in an individual which is understood to have biological, social, or psychological causes, and these can be treated via application of medication and/or various other forms of therapy. Because Depression must be treated holistically (by which I mean that we have to consider a wide range of potential factors) rather than physically, we, therefore, consider it a mental illness. • Primary symptoms for Depression focus on low mood, heightened anxiety, loss of appetite, heightened psychological stimulation threshold (less easily provoked into an emotional response), fatigue, and acute restlessness. Invariably these are all considered to have a psychological origin, and thus must be treated psychologically. Although we can prescribe medications (SSRI’s for Anxiety, Sleep meds for fatigue, etc). Depression is most effectively treated at the psychological level, and the physical consequences can all be linked back to one’s emotional state. Thus, key treatments focus on dealing with the psychological state, therefore, it classifies as a mental illness.’’ (References: Qoura, Writer: Alex Denethorn, former Mental Health Nurse, Publishing Date: August 31, 2016) What illness or mental illness can cause fatigue or depression? That list is quite long and complex. The first thing that should be mentioned in this regard is schizophrenia. Particularly significant are the manifestations of its negative symptoms. There are four types of negative symptoms of schizophrenia, such as: • Allogia: Decreased ability to think or speak • Effective flattening: The ability of the mind to express different emotions is shrunk • Anhedonia: Decreased ability to feel good and • Avolition: Loss of desire to start any work. The problem is that the symptoms often look like the symptoms of depression. But biologically the two diseases are completely different and naturally, the treatment methods are also different. Causes of Depression Depression is a complex disease. It is not possible to say exactly why this disease occurs. However, in many cases, there are some common reasons for the origin of the disease. • Insult: Many suffer from depression when they are subjected to emotional or physical abuse. • Insecurity or loneliness: Many suffer from depression due to social and family insecurity. Also, many suffer from depression due to a lack of relationship or disagreement with parents, friends, or other close people. 6 • Mourning: The death of a loved one increases the risk of depression in many cases. • Hereditary influences: If someone in the family has depression, it can affect others. • Major lifestyle changes: Many people suffer from depression when there is a big change in their life. Many suffer from depression when they lose their jobs, retire, lose income, change places, get divorced, or even remarry. • Side effects of any major disease: If there is any major disease, the patient may suffer from depression. • Effects of medication: Some people also suffer from depression as a result of taking certain medications. For example, taking isotretinoin or the antiviral ‘interferon-alpha’ used to treat acne can lead to depression. People also suffer from depression for various reasons. Differences can be seen due to depression in individuals. Types of depression The type of depression can vary from person to person. Such as Major Depressive Disorder (MDD): The major depressive disorder makes a person the most vulnerable. Statistics show that 7% of Americans suffer from a major depressive disorder. Not only that, The symptoms are so strong that they hurt themselves. In most cases, the symptoms of this mental problem are - restlessness, lack of attention, despair, feeling helpless, feeling worthless, feeling guilty about yourself, lack of strength to work, and being very upset. In addition to all these mental symptoms, there are also physical symptoms. In addition to all these mental symptoms, there are also physical symptoms. These include unwanted physical pain, changes in sleep patterns, changes in eating habits, weight gain or loss, etc. Illness can be aggravated by any cause or without cause. If someone in the family has this problem, the chances of this mental problem occurs are much higher. 80-90% of patients can recover from this depression if they take the right medication and TOC therapy. Dysthymia: Although not very well known, Dysthymia is a type of depressive disorder. Although not as severe as major depressive disorder, its symptoms are quite painful. The depression created by dysthymia can last for a very long time, even for a year. People with dysthymia can do daily activities normally, but not very well. Symptoms include lack of concentration, fatigue, changes in sleep patterns, changes in eating habits, and long-term depression. Usually, dysthymia can be much more pronounced than anything, but it can also be unreasonable. It is usually possible to overcome this depression with positive words and behaviors, no medication is required. 7 Postpartum depression: Research has shown that 85% of women suffer from strange sadness and depression after giving birth. Of which 16% of women have daily work interruptions due to depression. Symptoms of this type of depression include- depression, loneliness, fatigue, suicidal tendencies, fear of hurting the child, and anxiety about keeping yourself away from the child. This depression usually develops within a year of giving birth and can last for several months. Taking the right medication and having a positive conversation can help a lot in overcoming this type of depression. Seasonal Affective Disorder (SAD): This type of depression usually occurs in the winter. Many people become infected with this depression in the winter. It is assumed that this feeling of depression is created due to low sunlight in winter. Symptoms of the seasonal affective disorder include fatigue in the morning, weight gain, and anxiety. This depression is very frightening or its effects are not obvious but can sometimes increase. This depression is felt throughout the winter and the end of winter begins to heal again. Psychotic depression: Psychosis is a mental problem where the patient has hallucinations, the patient hears fictional sounds, and holds false beliefs in themselves. Sometimes a person's depression becomes so severe that with depression it turns into psychosis. As a result, the patient becomes a catalyst, has no desire to get out of bed, no desire to communicate with anyone. With this, he began to see unreal things and hear sounds. Anti-psychotin drugs and anti-depressants work to solve this problem. However, different types of treatment work for each person. Bipolar disorder: Everyone misunderstands this type of frustration the most. However, the sufferers of this bi-polar disorder need the best and strict treatment. What happens during this time of depression is to be depressed for a long time and then to develop mania and hypomania. Then the depression came back again. Symptoms of bipolar disorder include mania with too much energy, too much thinking, too much excitement, risky and emotional shocks, changes in sleep patterns, and loss of focus. Only 2-3% of the total population suffers from bi-polar disorder and is more prone to suicide. In particular, if someone in the family has this problem, the affected person is at greater risk. The treatment for this mental problem is to take some mood stabilizers drugs. 8 Symptom of Depression Upset, stress, work pressure is all our daily companions nowadays. You can't run away from it even if you want to. But there are still some good moments in it. Some enjoy traveling, some take pictures, some listen to music. It is with these small moments of joy that we avoid the difficult times of life. But for those who suffer from depression, the figure is not so easy. They begin to sink deeper into the darkness of depression, most of the time not being able to share the Concerns with their people. As a result, the number of such patients is increasing day by day in the range I know. There is no salvation for children or adolescents. Depression is a disorder that is affecting more and more people. In special circumstances, people may become suicidal. Find out exactly what symptoms you see and understand that it is time to be alert, see a doctor immediately. Here are some common symptoms• Sleep Disorders: One of the main symptoms of depression is insomnia. This is because people with depression have a lot of thoughts at once. They cannot detach themselves from it even in their sleep. • Fatigue: Physical and mental fatigue is also an important symptom of depression. Prolonged insomnia or sleep disturbances cause this fatigue. It is difficult to concentrate on work. Nothing feels good. • Some people eat more, some people don't like it: Depression also affects hunger. Someone's eating is reduced. Someone eats too much again. Excessive play results in obesity in the body. Which creates the possibility of multiple illnesses? Conversely, eating less leads to rapid weight loss. It is also harmful to the body. • Decreased sexual desire or libido: When a person suffers from depression for a long time, his sexual desire decreases naturally. Interest in sex is lost due to mental and physical fatigue. Confidence is also lost. • Pain: Suffering from depression causes pain in different parts of the body. Sometimes a headache, sometimes a joint pain. Even with temporary relief from the medication, the pain returns. • Psychomotor Retardation: When someone suffers from persistent depression, their agility decreases. His work slowed down. This condition is called psychomotor retardation. • Instability: Depression makes people restless. As a result, it is clear from these symptoms that someone is depressed. They easily lose their temper. • Lack of attention: It also comes from depression. Sleep deprivation at night can lead to mistakes at work. 9 Treatment At first, the doctors examine the patient well. Depending on the results of that test, any medical procedure will be taken. In case of minor symptoms, treatment for a few days is enough. But in severe cases, psychologists, psychiatrists, and volunteers work together to help with the treatment. Below are some medical procedures. Medicine: With the help of medicine, it is possible to recover quickly and control the symptoms. In most cases, the initial treatment is started with the help of drugs. Although the effect of the drug depends on the patient's level of illness and physical condition. The most common medications are: • Antidepressants: These drugs are given in case of depression or anxiety. There is no intoxication from this. • Anti-anxiety medication: It is also called a tranquilizer. These drugs are given in case of anxiety disorder. It helps reduce tension and fight insomnia or sleep disorders. • Mood-stabilizing medication: This drug is given in case of a mood disorder. It helps regulate neurotransmitters in the brain. It controls both tension and fatigue in patients with bipolar disorder. It is also used in the treatment of schizophrenia. • Anti-psychotic medication: It is also called neuroleptics. It is used to treat symptoms such as mood swings, mental illusions or fantasies, and unrealistic thoughts. Therapy: In addition to medication, one or more therapies are recommended to improve mental health. It all depends on the mental and physical health of the patient. Different types of therapy are discussed below- Psychotherapy: According to this method, a pathologist helps to bring positive and rational thoughts by changing the unrealistic and erroneous thoughts of the patient in a scientific way. The doctor helps the patient to explain his problem. The rest of the treatment becomes very easy if you understand your problem. CBT or Cognitive Behavioral Therapy: Cognitive and Behavioral Therapy are paired. This method tries to change the patient's thinking and behavior. With the help of CBT, the patient can understand his problem and try to solve it. Both the physician and the patient have to play an active role here. The physician here helps the patient to recognize his incoherent thoughts. That is why the doctor asks the patient to do some daily activities such as writing a diary or noticing the cause of his abnormal thoughts and keeping a record of beautiful positive events. CBT can be used to treat depression, anxiety, eating disorders, and bipolar disorder. 10 Interpersonal therapy or IPT: It helping the patient to speak. If normal speech and movement are disrupted, IPT can be applied along with medication. Rapid recovery is possible only if the patient actively participates in it. Family Therapy: This procedure is used to improve the relationship between both the patient and his family. It is important for the recovery of the patient. Physicians try to figure out exactly what is causing the family unrest that is deteriorating the patient's health. Accordingly, attempts are made to solve them. The doctor first informs the patient's family members about the disease. The importance of dealing with the dangerous violent behavior caused by the disease and standing by one's loved ones is emphasized. It is impossible to get well without the help of a loved one and the will of the patient. For those who have been living with a psychiatrist for a long time, this therapy is very necessary. Remember: Proper use of these therapies helps the patient to recover faster. Field-specific medications and therapies can be continued simultaneously. In some cases, only medication or just therapy is needed. What can I do to avoid depression? Since depression is a mental disorder, we should first try to cure it on our own. They can be - Set realistic goals: An important way to keep yourself away from depression is to keep yourself busy. That's why a light, simple, short, one- or two-day goal can help us. As well as taking a reasonable amount of responsibility. Because, if we are busy, we will be able to pay less attention to our unnecessary problems. We also need time to understand whether it is good or bad for any reason. If we keep ourselves busy during that time, it can help reduce our depression. Spending time with relatives or friends: It's not okay to be alone when you're depressed. Instead, we should spend time with people we like to talk to, people we like to be with, people we like to spend time with. We have a lot of friends with whom we can never be upset and there is always laughter and jokes. Spending time with such friends helps us to have a good time and mind. It may even be nice to talk to them about the causes of depression. Gossiping with your loved ones is also enough to make you feel better. Looking for positivity: The first condition of depression is to think of the bad side of everything, to look for the negative. Maybe, we know that we can do this job but only because of depression we start thinking about its bad side. That is what we should do, no matter how many obstacles there may be, no matter how many negative thoughts may come, we must first light the lamp among ourselves. To find positivity within yourself. "No one but me can do this." - We must keep this positivity alive. Only then can negativity be overcome. 11 Doing meditation or physical activity: We all know that our bodies and mind are connected. So if we want to keep our minds well, we must maintain a healthy body. For this, we need proper food as well as meditation or physical activity. Some physically secreted hormones play a role in keeping our minds well. This hormone is called "endorphin". Regular exercise helps in the release of this hormone from our body. Which helps to keep the mind well. That's why I can do regular cycling, swimming, exercise, walking to reduce my depression. It will be good for both our bodies and health. Eating healthy: A study from Harvard Medical College found that a healthier diet can help you overcome depression or keep your mind healthy. It has even been found that certain foods help increase the risk of depression. That is why we should pay attention to our daily diet to get rid of depression. Foods are rich in vitamins B, C, D, and iron help to keep the mind and body well. That is why we can regularly eat vegetables, fruits, or fruit juices. You also need to drink a moderate amount of water. It is better to stay away from caffeine and alcoholic beverages. Engage yourself in the work of choice: When you are depressed, it is difficult to do hard and disliking things. Naturally, our minds do not want to sit on those things. At such times we should do the things that make us happy, even if it is hard work. We can do again the things we used to like to get rid of depression. Such as going for walks, reading books, watching movies, listening to music, cooking or any other activity that you enjoy helps to alleviate depression. Prayer: Every human being lives through hope. And this hope is fulfilled through faith. This belief is in religion, in God. Usually, when people suffer from depression, their hopes are disrupted and they gradually start to break down emotionally. At such times man finds strength by remembering God, by strengthening his faith. Others: The following simple things to keep in mind to avoid depression• We need to keep in mind that we can always be happy through morality. • Happiness and sorrow are the opposite of money. Both have to be accepted. • Where happiness is lost, happiness has to be found. • Thoughts need to change. Measures should be taken to stay free from toxic thoughts, failed thoughts, negative thoughts, unreasonable thoughts, fearful thoughts, etc. For him, management is about talking, staying calm, being positive, changing yourself, not others. • As many good qualities as we have, there are also flaws. Errors need to be remembered and put to use. 12 • You need to do your counseling. Especially before going to bed at night, it is necessary to check the account throughout the day and start a new with the aim of not repeating the next day. • I am the lord of the mind. The mind is my slave. So it is not necessary to suppress the mind but to change it to good. It needs to be done with love, not hurt. • Why would I be upset if someone bothered me? Why am I giving permission? Because the mind is weak. The mind needs to be strengthened. • I am what I am. It has to be accepted. If the goal is great, success will come. If you have the armor of patience and endurance, you will win. Expect and Regent If you know this number, depression will not come. • The younger people use the head, the better. • The easier you are, the freer you will be from depression. The impossible is not in our dictionary. • Depression can be prevented by taking ethics and values with you. • Forget it, sorry these two words are the key to a depression-free life. • Depression will not come if you can be free by surrendering all burdens to God. • External happiness is fleeting, so it is necessary to be engaged in the search for sincere happiness without being greedy for this happiness. • Just as we see water as water, ice as ice, so we need to see and hear what we see and hear. Excess is not good. Need to be spiritual. Depression will not come if you are devoted to physical, mental, social, and spiritual health. • Need to be free from anger. It is not wrong to correct mistakes for this. • Inferiority should not be associated. • The disease will come but it is not right to be sick. The disease is in the body, it needs to be treated but the mind should not be diseased. • Using anger as a weapon is a sign of weakness. Need to be strong, not weak. Anger needs to stop. Taking three or four deep breaths will reduce anger. • The energy of good thoughts needs to be radiated. • It is useless to expect everything to be your choice all the time. That's why if you don't like it, you need to break the ego and accept everything. • Respect is a kind of positive energy. Everyone needs to be equal, big or small. • Parents need to try to figure out how to keep their children free of depression. You should not be stingy in trying that. • The outside world, TV, Internet, cell phone causes depression, so you should use it with your intelligence. Otherwise, life will be ruined. • Medicine, counseling, yoga, easy yoga, meditation are needed. By doing this, a healthy life can be found again. 13 Conclusion: The meaning of depression is hidden in the word depression. Depression is one of the most common illnesses in the world. As a result, the number of diseases and patients is increasing day by day. Almost all of us are affected by it. Depression can lead to many serious illnesses, including diabetes, hypertension, insomnia, high blood pressure, and cancer, as well as an increasing suicide. Just as serious crimes are being organized from depression, so too many immoral acts are being committed. In any case, his speedy recovery depends on the patient's desire to recover. Mental disorders cause a deficiency of various chemicals in the brain. That deficiency can lead to mental illness. So, compassion and emotional support are very valuable in this case. The End 14