Mental Health Problems
and Mind-Body Wellness
Depression
Most people experience some form
of depression at some point in their lives. Depression can range from a minor
problem to a major life-threatening illness. Fortunately, effective treatments
are available for most people who suffer from depression.
Depression is probably caused by
a combination of factors, including the genetic traits that a person inherits
from his or her parents. Most major depressions involve problems with the chemical
messengers (neuro-transmitters) in the brain. The amount of stress in a person's
life and the way a person copes with stress also contribute to depression. Ongoing
depression affects a person's body, mind, and social behaviour.
Many things can trigger depression,
including:
Drinking alcohol or using illegal drugs.
Having a major illness or injury.
Grieving the death of a loved one.
Going through major life changes (loss of a job, divorce,
children leaving home, retirement).
Being under long-term stress, such as having a family member
with a chronic illness.
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Sadness
or Depression?
If you have experienced
4 or more of the following symptoms nearly every day for more than
2 weeks, you may be suffering from depression:
Feelings of sadness, anxiety, or hopelessness.
Lack of interest or pleasure in usual activities
or pastimes.
Increase or decrease in appetite or unexplained
gain or loss of weight.
Frequent backaches, headaches, stomach problems,
or other aches that don't respond to treatment.
Insomnia or excessive sleepiness.
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Feeling restless or irritable.
Feeling worthless or guilty.
Inability to concentrate, remember, or make decisions.
Frequent thoughts of suicide or death.
Home Treatment may be all
that is needed for mild depression. However, if you are feeling suicidal
or if Home Treatment doesn't help lift your mood within 2 weeks, contact
a health professional. With counselling, medication, and continued
Home Treatment, you can overcome most cases of depression.
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Taking certain medications or having certain health conditions.
Having recently had a baby (postpartum depression).
Reduced daylight during the winter
seems to cause a form of depression called seasonal affective disorder in some
people. See Seasonal Affective Disorder.
Everyone gets sad. Gauging how deep
and pervasive your sad feelings are can help you decide what to do. See
Sadness or Depression? to help determine if you are depressed.
Because many things can contribute to depression, combining self-care
and professional treatment is often most effective. The most common form of
treatment combines counselling (psychotherapy) with medication. Inpatient treatment
is sometimes needed in severe cases.
For many people, self-care alone
can improve symptoms of mild depression. For more serious depression, self-care
can add to the benefits of professional treatment.
Consider what might be causing or adding to your depression:
Are medications causing it? Review your prescription
and nonprescription medications with a pharmacist or doctor.
If it's wintertime or you haven't been out in the sun
for a while, read the information about seasonal affective disorder
on See Seasonal Affective Disorder.
Pace yourself according to your energy level. Choose what
is most important to get done and do those things first.
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Seasonal
Affective Disorder
Seasonal affective disorder
(SAD), sometimes called the winter blues, is a mental health problem
that usually occurs in the months when there is less sunlight. There
is no known cure, but it can be controlled, and it improves in the
spring when there are more hours of daylight. The main symptoms
include depressed mood, decreased energy, and food cravings. If
you notice such a pattern developing during the winter, consider
trying the following:
Go out into the sun as often as possible. Protect
your skin--it's your eyes' exposure to the sun that will help.
Take a vacation to a sunny place.
Get regular exercise, either outdoors or indoors
near a window that lets in sunlight.
Light therapy (phototherapy) is sometimes successful in
treating SAD. It involves sitting, working, or reading in front
of high- intensity lights for up to several hours a day.
Medication can also be
helpful, either alone or in combination with light therapy.
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Do not make major life decisions when you are depressed.
If you must make a major decision, ask someone you trust to help you.
Do not drink alcohol or use medications that have not been
prescribed by your health professional.
Spend time with other people. Do things you usually enjoy,
even if you don't feel like doing them.
Get enough sleep. If you are having difficulty sleeping,
see Sleep Problems on See Sleep
Problems.
Eat a healthy diet (see Nutrition). If you don't feel
like eating, eat small snacks rather than large meals.
Exercise regularly. Getting 20 to 30 minutes of exercise
each day is good for your body and your mind. Go for a walk. Take the
stairs instead of the elevator. Dance.
Believe that this mood will pass. Then look for signs that
it is ending.
Give yourself time to heal. Do not expect too much from
yourself too soon.
If you are feeling suicidal or are planning to hurt someone
else.
If you hear voices that tell you to hurt or kill yourself
or someone else.
If you have a sudden change in your behaviour or start
to do things that you wouldn't usually do (such as having casual sex or
drinking more alcohol than you normally would).
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If grieving continues without improvement for more than
4 weeks. See Grief.
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