Do you feel sad all the time? Let's learn more about this "depression"!

We all feel sad and out of mood from time to time. It's very normal. When we have a small disagreement with a friend, when we don't do as well as we thought we would on an exam, or when we just feel bored for a day, we often resolve these things ourselves, or the sadness goes away after a while.

But... sometimes, if that sadness, that low mood, lasts for more than two weeks, and it affects your daily activities (schoolwork, hanging out with friends, hobbies ), it may not just be "sadness." It may be a sign of a condition called " Depression ."

Don't be afraid! The most important thing is to talk about this and understand it.

What is this "depression"?

"Depression" is more than just feeling sad. It's a medical condition that affects not just our minds, but our entire bodies. A person with depression may change the way they think about themselves, the way they feel, and the way they behave.

It's like our minds have run out of battery. We have no interest in anything, and everything seems dark.

What are the symptoms of depression? Do you have these too?

The symptoms of depression can sometimes be subtle. They may not be visible on the outside, making it difficult to recognize. But if you have one or more of these symptoms for a long time, it's a good idea to be concerned.

• Easily annoyed or grouchy: Feeling impatient like before.
• Focuses on failures, feels guilty, or is self-critical: blames oneself.
• Losing interest or enjoyment in friends, hobbies, and schoolwork: There is no longer any interest in things that were previously enjoyable.
• Engage in risky behaviors: For example, turning to drugs, alcohol, or self-harm.Feeling like self- harming .
• Big changes in sleep (Sleep too little or too much): Either you can't sleep no matter how much you try, or you feel sleepy all day long and just want to sleep.
• Change in eating habits: You either get bored with food, don't feel hungry, or start eating too much.
• Feeling very tired, having trouble concentrating, feeling tired even after doing small tasks, unable to concentrate when studying.
• Frequent headaches, stomachaches, or other body pain : Body aches for which even doctors can't find a cause.
• Having depressing thoughts about life, thinking or saying things like “I wish I were dead”:

Let's look at a small example. Imagine, Dinusha is a child who is doing A/L. Before, he was very interested in schoolwork and activities with his friends. But for a few months, Dinusha has been very different. He now spends most of his time alone in his room. He also reluctantly goes to school. He doesn't talk much with his friends. He doesn't even laugh like he used to. He doesn't sleep well at night. Even when he sits down to study, nothing sticks in his mind. He always says things like, "I can't do any of this, I'm such a failure." That kind of long-term change, a feeling that affects his daily life, can be a sign of depression.

Why are young people feeling more depressed these days?

There are several reasons why today's young people are more likely to experience mental stress, such as depression, than previous generations. Let's talk about these a little bit.

• Influence of Social Media: When you look at things like Facebook, Instagram, TikTok, and see the "perfect" lives of others, you can feel inferior and like a failure. For example, Samanmali is looking at the 'perfect' photos of her friends on Instagram. Everyone seems happy and beautiful to her. She starts to feel like she's not enough, that her life has no value. Also, cyberbullying can create a lot of stress through this.
• Educational Competition and Pressure: Exams like O/L, A/L, tuition classes, and the competition to get the best results put a lot of pressure on your mind. For example, the A/L exam is just a few months away. Nishan studies day and night. But he is afraid. 'What will happen if I fail? What will my parents say?' With this kind of pressure, he doesn't feel like eating or sleeping properly.
• Changing Families and Lifestyles: Unlike in the past, today's parents are busy, family relationships are less close, and loneliness can also be factors.
• Increased Awareness of Global Issues: The Internet makes you more aware of global issues (wars, economic crises, environmental destruction). These can lead to fear and anxiety about the future.
• Less Physical Activity and More Indoor Life: Playing and walking outdoors has become less common than before, and spending a lot of time on the phone and computer also affects mental health.

For these reasons, today's youth face many challenges. So it's no wonder that you feel burdened and sometimes depressed.

Causes of depression

There is no single cause for depression. It can be caused by a number of factors.

• Genetic Factors / Family History: As mentioned earlier, if someone in your family has had depression, that genetic influence may also affect you to some extent. But that doesn't mean you will definitely develop it.
• Brain Chemistry Imbalances: Imbalances in certain chemicals ( neurotransmitters ) in our brain can cause depression. We'll talk about this in a bit.
• Stressful or Traumatic Events: Things like a serious illness, the death of a loved one, parental separation , exam pressure, difficulties at school or at home, and various forms of abuse.
• School and Peer Pressure: Things like bullying at school, being ostracized by friends, and being forced to do things they can't do.
• Body Image Issues: Not being satisfied with one's appearance, comparing oneself to others.
• Identity Struggles: Confusion about who one is and what one wants, especially during adolescence.
• Substance Abuse: Drug and alcohol abuse can be a cause or a result of depression.

What happens to our brain during depression?

I've said before that depression isn't just "feeling sad." It's actually something that affects the way our brains function. Let's understand it a little scientifically, but simply, shall we?

Think of our brain as a beautiful flower garden. Our neurotransmitters are like the fertilizer and water that help the flowers bloom and smell good. These are the "messengers" that control our emotions like happiness, sadness, fear, and excitement. In depression, these messengers get out of whack. Let's talk about three in particular:

1. Serotonin : This is our "messenger of happiness and calmness." It helps regulate sleep, hunger, and mood. Serotonin levels can decrease during depression. Like the flowers in a garden dying, our happiness and enthusiasm can diminish, and everything can feel empty.
2. Norepinephrine: This is the "messenger of energy and alertness." It helps keep us active and alert. When levels of this hormone drop during depression, that feeling of lethargy, apathy, and difficulty concentrating can occur.
3. Dopamine:This is the "messenger of satisfaction and interest." When we enjoy something, it is because of this that we feel motivated to do something. When dopamine activity decreases during depression, we can no longer enjoy even the things we used to enjoy, and we lose interest in anything.

In addition to the imbalance of these neurotransmitters, research has found that depression also causes changes in the structure and function of certain parts of the brain:

• Hippocampus: This is an important part of our brain that stores our memories and helps us learn new things. This part can shrink slightly during long-term depression. This is why some people experience memory loss and difficulty learning new things.
• Amygdala: This part processes strong emotions like fear, sadness, and anger. Its activity may increase during depression. That is why we often feel anxious, fearful, and sad.
• Prefrontal Cortex: This is the "boss" of our brain. This part helps us make decisions, plan, control emotions, and focus. This part can be underactive during depression. This is why we have difficulty concentrating, making decisions, and feeling like everything is in chaos.

The important thing to understand is that depression is not your "fault." It is related to biological changes in the brain. And remember, these changes can be reversed with proper treatment.

What should I do if I feel depressed too?

If you feel this way, the first thing to say is...

You are not alone!

Depression is a common condition among teenagers. So you don't have to face it alone. The best thing you can do is get help to feel better.

Here are some things you can do about it:

Talk, free your mind.

Talking about your feelings can be a great relief. You can talk about this with your mother, father, a trusted teacher, a mentor, or your sports coach. Tell them what you are going through. Just knowing that someone is listening to you and caring about you can give you a sense of hope and relief.

Help lines

If you're having trouble finding a trusted adult to talk to, don't worry. There are helpline services you can call. Trained people at these services are available 24 hours a day to listen to you and guide you to the help you need. These services are confidential. You don't even have to give your name.

• National Institute of Mental Health (NIMH) hotline: 1926
• Sumitrayo Institute: 0112692909, 0112696666, 0112682535 (These people provide emotional support)
• CCCline Telephone Counseling Service: 1333

Don't be afraid to call these numbers. They are here to help you.

Take care of yourself.

It's easier to deal with our emotions if we take good care of our bodies.

• Eat good nutritious food: fruits, vegetables, and a balanced diet.
• Get enough sleep: Try to get at least 7-8 hours of sleep a day.
• Keep a consistent routine: Get into the habit of getting up at the same time and going to bed at the same time.
• Stay active: Exercise is a great way to relax your mind. If you don't feel like exercising, start small. Take a walk, stretch, do deep breathing exercises, or do other relaxation exercises.

Limit Screen Time

Spending too much time on your phone or computer, especially when viewing upsetting content, can increase your depression, anxiety, and stress. Also, staring at the screen can delay your ability to fall asleep. So, put your phone, computer, and tab away at least an hour before bed.

See a doctor.

Talk to your family doctor or another doctor about how you're feeling. They can suggest ways to help you feel better. They may refer you to a psychiatrist or psychologist/therapist. They can help you deal with your feelings and manage them. Make an appointment to see a doctor as soon as possible.

Get treatment if necessary.

Sometimes doctors may prescribe treatment. This may include counseling (therapy) , and sometimes medicine as well. One type of counseling your doctor may suggest is Cognitive Behavioral Therapy (CBT) . CBT can help you with things like:

• Understand how your thoughts, feelings, and actions affect each other.
• Replace the negative thoughts in your mind with more helpful, positive thoughts.
• Strengthen your personal relationships and take steps to prevent depression from developing in the future.
• Learn ways to cope successfully with strong emotions and challenging situations.
• Get back to doing the things you enjoyed before.

How do I get help in an emergency?

If you are having suicidal thoughts, or if you are afraid that you will harm yourself, please seek help immediately:

• Talk to a trusted adult immediately.
• Get immediate assistance through the previously mentioned hotline numbers (1926 - NIMH, 1333 - CCCline, Sumitrayo - 0112692909) . These services will help you even in emergencies.
• If the situation is extremely urgent, or if you are in immediate physical danger, you can also call the police emergency number 119 .

Remember...

If you are suffering from depression, there are many things that can help you feel better. And, there is always someone to help you. So, never give up. Ask for help. You can get through this.

May you be strong!