Strategies to Manage Depression

Strategies for Managing Depression

Depression, a common mental health disorder, affects millions of people worldwide, and young adults in the United States are not immune. According to the National Institutes of Health, 13% of people ages 18 to 25 have had at least one episode of depression.

One of the key factors contributing to depression in this age group is the aftermath of significant life events. The period between ages 18 and 29 is filled with potential losses, such as breaking up with a significant other, losing friends, losing a job, failing in school or not getting into an academic program, or realizing that dream career plans may not work out. These experiences can lead to feelings of sadness, hopelessness, and indifference.

Beyond personal struggles, broader societal factors also play a role. The long-term effects of the financial crisis on the labor market, the impacts of the COVID-19 pandemic restrictions, and excessive use of social media are significant contributors. Social media use often leads to problematic social comparisons, increased pressure to conform, and cyberbullying, particularly affecting young women and girls through objectification.

The symptoms of depression can manifest in various ways. Emotional symptoms may include feelings of emptiness, sadness, hopelessness, indifference, or guilt. Psychomotor symptoms may include feelings of restlessness or agitation, or pacing around a room. Cognitive symptoms may include difficulty concentrating, slower response times in conversation, and trouble making decisions. Physical symptoms may include unexplained aches and pains, headaches, changes in appetite or eating habits, and sleeping more or less than usual, or difficulty staying asleep. Mood symptoms may include increased irritability, anxiety, or feeling easily set off.

Sexual symptoms may also be present, such as a decrease in sexual interest. It's important to note that these symptoms can vary greatly from person to person.

Depression can also lead to behaviours such as loss of interest in previously enjoyed activities, feeling tired frequently, and considering death or suicide. If you or someone you know is experiencing suicidal thoughts, it's crucial to seek help immediately.

Fortunately, there are several ways to manage and treat depression. Therapy, particularly cognitive behavioral therapy (CBT), is often considered the first line of defense. This form of therapy helps individuals understand and change thought patterns that lead to harmful behaviours and feelings.

Exercise is another effective method for combating depression. Regular physical activity, such as 20 minutes of high-intensity cardio every morning, can provide a positive energy boost. Cardio bodyweight exercises or interval training on the elliptical are good options. Additionally, activities like Tai chi and Hatha yoga have been shown to decrease cortisol (the stress hormone) and reduce overall depression symptoms.

Social support is also key in dealing with depression. Reaching out to friends and family can provide comfort and understanding. Friends and family may notice a shift in behavior and express concern about the person's well-being.

In some cases, medication may be necessary. St. John's wort, an herbal supplement with antidepressant effects, has shown promise in some studies. However, it's important to consult with a healthcare provider before starting any new supplement regimen.

Lastly, maintaining a regular sleep schedule and ensuring adequate sleep is crucial for good mental health. An erratic sleep schedule can contribute to feelings of depression and anxiety.

Parents can play a special role in supporting individuals in their 20s. Encouraging healthy habits, such as regular exercise, a balanced diet, and adequate sleep, can help protect against depression. Additionally, offering emotional support and creating a safe space for open conversation can make a significant difference.

In conclusion, depression is a complex issue with many contributing factors. By understanding these factors and seeking help when needed, individuals can take steps towards managing and overcoming depression. If you or someone you know is struggling with depression, remember that help is available. Reach out to a healthcare provider, a trusted friend, or a helpline for support.