Do you also often feel sad and heavy? Let's talk about depression!

It's normal to feel sad and a little down at times in our lives. When we have a small disagreement with a friend, when we don't get something we expected, or even just for a day, we can feel a little down . But if this sadness persists, if we feel unhappy for days or weeks, it may be something more than just normal sadness. That's what we're going to talk about today, that is, 'Depression'.

What exactly is 'depression'?

Simply put, depression is not just a feeling of sadness. It is a medical condition. Just like diabetes mellitus or high blood pressure, it is a condition that needs to be treated and taken care of. It affects the way we think, feel, and behave, as well as our physical health.

Many people think that depression is a sign of weakness or a lack of strength. But that is completely wrong . It can happen to anyone. It is not something that comes because you are weak. So you do not need to blame yourself or feel ashamed. The most important thing is to recognize this condition and seek help for it.

How do we recognize this? What are the symptoms?

The symptoms of depression can vary slightly from person to person. But there are some common symptoms. Let's see what they are. Having one or two of these symptoms does not mean you have depression. But if several of these symptoms persist for more than two weeks, and they interfere with your daily activities, it is definitely best to seek medical advice.

Feelings (mental symptoms)

• Feeling sad all the time: Feeling very sad, heavy, and empty, even for no apparent reason. Not being able to smile or be happy like before.
• Loss of interest in things you used to enjoy: The desire to hang out with friends, watch a movie, listen to a song, or read a book that you used to have now disappeared. This is also called ``Anhedonia'' in medical terms.
• Thinking negatively about oneself, feeling unnecessarily guilty: Thoughts like "I am worthless", "Everything is my fault" often come to mind.
• Difficulty concentrating and making decisions: Unable to focus while working. Spends hours thinking about even the smallest decisions.
• Feeling hopeless and having thoughts of death: This is a very dangerous symptom . If you are feeling this way, you should talk to someone you trust without delay, or seek medical advice immediately.

Physical sensations (physical signs)

• Feeling tired and lifeless all the time: Even after sleeping well, you find it hard to get up in the morning and feel tired all day.
• Sleep changes: Some people cannot fall asleep no matter how hard they try (Insomnia). Others sleep all day long, sleeping more than they should (Hypersomnia).
• Appetite changes: You may lose weight due to loss of appetite. Or, some people may lose control over their eating and gain weight.
• Unexplained body aches: Headaches, backaches, and stomachaches are common, but when you see a doctor, no real cause can be found.
• Numbness and tingling in the body: Talking and walking feel more awkward than before.

Behavioral changes

• Avoiding others and trying to be alone: ​​You lose interest in meeting friends and talking to family.
• Irritability, restlessness: Gets angry over small things, and is constantly restless, as if something is wrong with you.
• Constant crying: Crying over small things, having difficulty controlling sadness.
• Less concern for personal hygiene: Even things like washing the body and dressing neatly are neglected.

Now look, if you think you have some of these characteristics, please don't ignore it.

Why is this happening to us? What are the reasons?

It is difficult to pinpoint a single cause of depression. Most often, it is a combination of several factors. To be precise, these are the main factors that can contribute:

• Brain chemical changes: Our brains contain special chemicals called ``neurotransmitters.`` These are the ones that control our mood, sleep, and appetite. Changes in the functioning of ``neurotransmitters`` like ``serotonin`` and ``dopamine`` can cause depression.
• Genetics: If someone in your family, such as your mother, father, or siblings, has had depression, you are more likely to develop it, but that doesn't mean you will definitely develop it.
• Difficult life events: The loss of a loved one, job loss, financial problems, relationship problems, and severe traumatic events (trauma) can all trigger depression.
• Long-term illnesses: There is a risk of depression due to chronic illnesses such as diabetes, heart disease, and cancer. It can also occur as a side effect of some medications.
• Hormonal changes: Sometimes depression can be caused by changes in the body's hormone levels, for example, problems with the functioning of the thyroid gland.

Imagine, after our Nimali's mother passed away, she was very sad for months. She didn't smile or talk like she used to. She even gave up planting trees, which she loved. It was only later, when she saw a doctor, that she learned that Nimali had depression.

That means the cause may be different for each person. The important thing is to understand that no matter what the cause, there is a treatment for this.

How does this affect our lives?

We now know that depression is not just a feeling of sadness. It can affect almost every aspect of our lives.

• At work or in education: Lack of focus and fatigue can make it difficult to complete work. Problems may arise at work, and if you are a student, you may miss your lessons.
• For personal relationships: Constantly getting angry and staying away from others can damage relationships with family and friends.
• Physical health: Lack of sleep, proper diet, and exercise increase the risk of developing other diseases.
• Loss of joy in life: The ability to enjoy life in general decreases. Everything feels boring.

Therefore, depression is not something to be taken lightly. It is very important to start the necessary treatment as soon as possible.

What to do if you think you have depression? How to get help?

If you or someone you know is experiencing symptoms of depression, the most important thing to do is talk about it. Talk to someone you trust – it could be your mom, dad, a brother, a sister, a best friend, a teacher – about it. Tell them how you're feeling.

Next, you should definitely see a doctor. This could be a General Practitioner (GP) or a Psychiatrist. The doctor will talk to you, ask about your symptoms, and if necessary, do tests to determine if you really have depression or if there is another cause for these symptoms.

What are the treatments?

The good news is that there are effective treatments for depression! There is no reason to panic. There are two main types of treatment:

• Psychotherapy: This involves talking to a trained psychotherapist or counselor about your problems and feelings. They help you understand your thought patterns and behaviors and change them. Cognitive Behavioral Therapy (CBT) is a very effective form of psychotherapy. Simply put, it helps you change the way you think and the way you deal with life.
• Medication: Sometimes doctors recommend medications called antidepressants. These medications work by correcting the imbalance of the neurotransmitters in the brain that we talked about. These medications are not addictive like sleeping pills. Also, these should be taken as directed by your doctor, in the prescribed dosage, for the prescribed period of time. It is not a good idea to stop taking them suddenly or change the dosage.

Often, the best results are achieved when both of these treatments are used together. Remember, you may not feel a big difference right away when you start treatment. It takes some time. You need to be patient with the treatment.

Are there things we can do ourselves?

In addition to medical treatment, there are some things we can do to help improve our mental health. These are not a substitute for treatment, but they can definitely help.

• Exercise: Do something like walking, running, or dancing for at least 30 minutes a day. Exercise releases chemicals that improve our mood.
• A well-balanced diet: Eat nutritious foods. Stay away from foods high in sugar and fat as much as possible.
• Get enough sleep: Try to get 7-8 hours of good sleep a day. Keep a consistent bedtime.
• Mindfulness and Relaxation techniques: Things like meditation and breathing exercises can help you calm your mind.
• Staying away from alcohol and drugs: Although these provide temporary relief, they can make depression worse in the long run.
• Set small, achievable goals: Instead of trying to do big things all at once, set small goals and complete them. This will make you feel good about yourself.
• Spend time with people who support you: Talk to and spend time with people who love you and understand you. Don't isolate yourself.

How can you help a friend or family member in this situation?

If you realize that someone close to you is suffering from depression, you can help them too.

• Listen carefully: Listen to what they say without judgment. Don't say things like "What's that?" or "Just make up your mind."
• Offer your support and understanding: Make them feel that they are not alone.
• Encourage them to seek professional help: Encourage them to see a doctor and seek counseling. If necessary, you can even go with them.
• Help with everyday tasks: If they are having difficulty, help them with small tasks.
• Be patient: It takes time to heal. So be patient with them.
• Take care of yourself too: While helping others, think about your own mental health.

Most importantly: A few things to remember (Take-Home Message)

Okay, so we've talked a lot about depression today. Finally, keep these points in mind:

• Depression is a real illness, not a weakness. So don't be ashamed or afraid.
• You are not alone. There are many others who suffer from this condition.
• There is help and treatment, and it is effective. With the right treatment, this condition can be cured.
• Talking about this is the first step. If you or someone you know is going through something like this, please talk about it.
• Be kind to yourself and to others. You can be your own best friend on this journey.

Remember, mental health is just as important as physical health. So let's take care of it. If you have any further questions regarding this, don't hesitate to ask a doctor or a psychologist.

` Depression, Mental Health, Sadness, Symptoms, Treatment, Sri Lanka