Feeling sad or depressed? Ain’t both the words are same? No, not at all but most people relates sadness as a depressed feeling. Of course, a depressed person feels sad but the opposite isn’t true. It’s because depressive disorders make you feel sad more frequently than others.
And the person feels sad for days, weeks, or even months. This extended sadness adversely affects mental, behavioural, emotional, and even physical health.
Thus, major depressive disorders have become a serious concern all over the world. But, it can be treated and even prevented if you figure out the symptoms early.
Symptoms Of Depressive Disorders
DSM or Diagnostic and Statistical Manual of Mental Disorders have categorised each disorder according to the symptoms. Depressive disorders can be easily identified if a person has the following symptoms for 2 weeks or longer:
- Feeling irritated and sad most of the times
- Losing interest in hobbies
- Sudden change in weight and appetite
- Unable to fall asleep or keep sleeping longer than usual
- Not having enough energy or getting tired easily
- Having a guilt feeling or worthlessness
- Unable to concentrate, think, or take simple decisions
- Thoughts of suicide always strike the mind
However, feeling any one of these symptoms isn’t the exact sign of the depressive disorder. One must be feeling more than one or at least 5 of these symptoms.
What makes you feel irritable, restless, or any of the above symptoms is not known. But, they can severely affect your brain chemistry and disturb the hormonal balance in your brain.
What’s worse is that some conditions can trigger these symptoms to make the condition worse. For instance, the use of drug or alcohol or medicines for cancer, and more…
Psychological therapies and certain medications can make the condition better. But, for long-term treatment, one must reschedule their daily habits or routine.
Eat well- “You are what you eat,” well said because certain foods can ease the symptoms like feeling low all the time. So, include omega-3, vitamin B, and magnesium-rich foods in your meals. Here are some food options to start with:
- Leafy greens
No alcohol- Do not consume any drug or alcohol to prevent the symptoms from turning worse. In addition to this, you should not go for junk or processed foods as they don’t provide any nutrients to your body.
Exercise- Despite the fact you would feel tired or have no energy as a symptom, you should never lose hope. Exercise even if you don’t want if not outdoors then try simple indoor exercises or yoga poses as below:
- Child pose
- Bridge pose
- Cobra pose
- Downward facing dog
- Plough pose
- Standing forward fold pose
- Warrior pose
Sleep- Depressive disorders will make you feel that you need more sleep than usual or no sleep at all. Whatever you feel, just limit your sleep cycle to 6-8 hours.
Making these small changes alone can somewhat bring relief. But, do not avoid medical help even if the symptoms are mild or moderate.
After all, some treatment is better than no treatment. So consult the doctor, take medicines on time, and make these preventive changes.