What is Depression? Understanding how to tackle the signs.

Introduction

The word ‘depression’ has become mainstream and is used in many contexts, but it’s way more complicated than just feeling sad. It can interfere with how you think, eat, sleep, and live your day-to-day life. We all have our low moments, whether bouncing back from a tough job loss or a breakup, but when those feelings hang around for more than two weeks, it could be a sign of something deeper. Besides sadness, depression can bring along a whole bunch of other symptoms that can take a toll on your overall well-being.

Approximately 280 million people worldwide suffer from depression according to the WHO, which makes it one of the global disparity and disability. Even as far back as 2015, a National Mental Health Survey showed that 1 in every 20 adults is suffering from depression in India and that active intervention was required for nearly 15% of adults, and these numbers have only risen with the onset of the pandemic and new living conditions.

Living with depression can be challenging, but coping isn’t about instant recovery—it’s about taking small, consistent steps that, over time, create a meaningful difference. It’s not always an upward journey either- you may stumble and lose sight of your goal along the way, but it’s important to remember that it’s a process, and one setback doesn’t erase the progress and consistency you’ve built.

Understanding Depression

Depression symptoms usually run from mild to severe, and most cases differ in terms of each patient. Depression can get scary both for the person dealing with it and also for their loved ones. However, there are solid treatments out there that can help lighten the load and ease those tough symptoms. 

Depression can manifest in many forms:

- Clinical Depression
- Persistent Depressive Disorder (PDD)
- Disruptive Mood Dysregulation Disorder (DMDD), and others. 

If left untreated, it may tend to spiral further down, which could lead to some scary stuff like self-harm or even thoughts of suicide. It’s important to recognize the signs and symptoms of depression.

Symptoms of Depression

1. Long-held sadness, irritability, emptiness, or hopelessness. Loss of interest or pleasure observable in activities once found pleasurable.
   
   

2. Crucial variations in appetite—either eating much less or more than usual—and corresponding weight changes that are unrelated to dieting.
   
   

3. Sleeping too little or too much - Increasing reduced energy and fatigue or tiredness.-Increasing agitation such as an inability to sit still, pacing, and hand wringing; on the other hand, slowed movements and speech that others may notice
   
   

4. Feeling worthless or burdened by excessive guilt
   
   

5. Having difficulties thinking, concentrating, and forgetfulness or even with minor decisions
   
   

6. Reduced energy levels, and slowing reactions and agitation. 

What causes it?

Researchers haven't identified a specific reason for depression, but they think it has emerged from a set of factors, which include:

1. Brain Chemistry: Sometimes a kind of hormonal imbalance in brain chemicals like serotonin and dopamine could initiate depression.
   
   

2. Genetics: Having a first-degree relative, such as a parent or sibling who has suffered from depression, predisposes you to it, approximately three times higher than in the general population. Major Depressive Disorder’s chances of being inherited biologically are 30%-40%, but It is also worth mentioning that it is possible to experience depression without any family history.
   
   

3. Stressful Life Events: Psychologically stressful events may disrupt one’s life equilibrium and in case of extreme events, one may be left unable to cope effectively, leading to depression. Triggers could involve the loss of a loved one, trauma, divorce, feelings of being alone, or lack of support.
   
   

4. Thought Patterns: Some researchers have studied the effect of negative and faulty thought patterns like overgeneralization and catastrophizing on mood, and concluded that this may also be a factor of depression.
   
   

5. Medical Conditions: Sometimes, depression has been linked to conditions like chronic pain or continuous health problems, such as diabetes.
   
   

6. Medication: Some prescription drugs may cause depression as a side effect while substance usage including alcohol can be both a cause and a depression trigger. It is quite normal to feel sad or "down" sometimes as part of life's ups and downs.

Simple Ways to Cope with Depression

If you feel like you’re faced with the symptoms of depression, here are a few ways you can cope and help yourself out:

1. Prioritize Small Daily Wins – Break down big tasks into smaller, manageable ones. Put the tasks in your way where they are visible- put them on your desk or your pillow, and tell yourself that you’ll do it for just 5 minutes. Remember to recognize and celebrate your wins each day.
   
   

2.  Establish a Routine – Structure helps create stability and reduces feelings of helplessness.

3. Sleep Routine- Try your best to have a daily sleep routine. Create an optimal sleep environment (dark, cool, quiet) and although it can be tough, remember to put any screens away an hour before bedtime. Use your bed only for sleep, and not to study or do any other activity.
   
   

4. Stay Connected – Talking to a friend, family member, or therapist can provide emotional relief, and lighten the burden that many of us often feel.
   
   

5. Nutritional Approach: Make sure to have regular meal timings, which will support mood regulation, and try to eat foods rich in  omega-3 fatty acids, folate, vitamin D, zinc, and magnesium.
   
   

6. Engage in Physical Activity – Even light exercise can boost mood-enhancing hormones. Try to get in a good stretch, or a casual stroll, and make sure to spend some time in the sun, because even brief "exercise breaks" walking in nature (10-15 minutes) can improve mood.
   
   

7. Practice Self-Compassion – Avoid self-criticism and be patient with yourself.
   
   

8. Mindfulness & Relaxation Techniques – Meditation, deep breathing, and journaling can help.
   
   

9. Limit Social Media & Negative Triggers – Reduce comparison and focus on real-world interactions.
   
   

10. Seek Professional Support When Needed – Therapy and professional guidance can make a difference. Trained psychologists can be your crutches when you need them, and eventually, you’ll be running again. If you're ready to take the first step, book a session with our expert therapists today and start your journey towards healing. Remember, you don’t have to navigate this alone. 
    

When to Seek Help? 

If signs of depression are lasting for 2 weeks or longer, or if they are impacting your daily life and interfering with your work, school, or social life, it’s a good idea to seek professional help. Additionally, if you suddenly face physical symptoms for which there is no discernable physical cause, or find yourself having any suicidal thoughts or even if your symptoms are worsening over time, immediately consult a psychologist. 

Remember that it is a good thing to ask for help if you need it; there is absolutely no shame in it. Resilience is something that can be practiced and built, just like any other skill and we all need a little instruction sometimes. How many of us can truly say we’ve never had help along the way? Therapy is a safe and highly effective tool for managing depression, and it provides a non-judgmental space to explore thoughts and emotions, identify triggers, and develop healthy coping strategies.

Therapy is a step toward lasting improvement, and you can take your first step toward a better life by booking your first appointment with THE MIND AND COMPANY.  

A Mental Well-being Tracker

Check in with yourself today. This quick, free, and easy well-being tool helps you understand your emotions better and see where you’re at. It’s a small step that can make a big difference in how you feel. Give it a try!

Conclusion

Remember that depression is not the end of the journey, it is simply part of the path, but the rest of the path is still left. Depression is highly manageable, especially if identified early. As many as 80% of the people who require help for mental health concerns don’t seek it out, despite it being proven that therapy can have a significant positive impact on their lives.

If you find yourself dealing with any of the symptoms that characterize depression, remember to take consistent action toward your own mental well-being; remember to take care of yourself. If your symptoms are severe or are interfering with your daily activities, please reach out to the therapists at The Mind and Company, who work hard to help people regain control over their mental well-being, inculcate resilience, and adapt to life’s changes. There’s always hope down the road.