What is Depression?

by Self Development

Image Source: Freepik

Everyone experiences variations in moods – sadness, disappointment, temporary ‘blues’ or the normal grief that accompanies any crisis. The death of a loved one, the loss of a job, or the end of a relationship are difficult experiences for an individual to endure. It is normal for feelings of sadness or grief to develop in response to such stressful situations. But, is it depression? What is depression?

Those experiencing trying times may often describe themselves as being ‘depressed’; but sadness and depression are not the same. While feelings of sadness will lessen with time, the disorder of depression can continue for months, even years. Researchers have demonstrated that it results from biochemical imbalances in the brain. These imbalances involve disruptions in certain chemicals in the brain that affect our mood and emotions. When these chemicals are not in the right balance, it can lead to feelings of depression.

Social factors like stressful life events, family conflicts and a lack of emotional support, can contribute to its development. Additionally, individual temperament and genetic predispositions can make someone more susceptible to depression. 

Fortunately, depression is very treatable. The majority (80%-90%) of people who receive treatment experience significant improvement, and almost all individuals derive some benefit from various treatment modalities. Unfortunately, individuals may not recognize their symptoms as signs of an illness, or they may fear the reactions of co-workers, friends, and family. As a result, millions of depressed people do not seek treatment and experience problems at their jobs or in their relationships. 

Common symptoms of depression

Depression has a variety of symptoms, but the most common is a deep feeling of sadness. People with depression may feel tired, restless, hopeless, helpless, and generally overwhelmed by life. Simple pleasures are no longer enjoyed, and their world can appear dark and uncontrollable. Emotional and physical withdrawal are common responses of people going through depression. 

It can occur at any age, but most often appears for the first time during the prime of life, from ages 24 to 44. One in four women and one in 10 men will confront depression at some point in their lives. 

Recognizing the symptoms is the first step in seeking help and finding appropriate treatment. Some common symptoms of include:

  • Change in appetite that results in weight loss or gain not related to dieting. 
  • Insomnia or oversleeping. 
  • Loss of energy or increased fatigue. 
  • Restlessness or irritability. 
  • Feelings of worthlessness or inappropriate guilt. 
  • Difficulty in thinking, concentrating, or making decisions. 
  • Thoughts of death or suicide or attempts of suicide. 

Depression is diagnosed only if the above symptoms are not due to other conditions (e.g., neurological or hormonal problems) or illnesses (e.g., cancer, heart attack) and are not the unexpected side effects of medications or substance abuse.

It is diagnosed if a person experiences persistent feelings of sadness, anxiety, or loss of interest or pleasure in usual activities, in addition to five or more of the following symptoms for at least 2 consecutive weeks. 

It is important to note that everyone experiences depression differently, and symptoms can vary in severity and duration.

Understanding the causes of depression

Depression is a complex mental health condition that affects millions of people worldwide. It is characterized by persistent feelings of sadness, hopelessness, and a loss of interest in activities that were once enjoyable. It can have a significant impact on a person’s daily life, relationships, and overall well-being. 

It can be caused by a combination of genetic, biological, environmental, and psychological factors. It is believed that an imbalance of certain chemicals in the brain, such as serotonin and dopamine, contributes to the development of depression. Additionally, traumatic life events, chronic stress, a family history of depression, and certain medical conditions can increase the risk of developing depression. It is important to remember that depression is not a sign of weakness or a character flaw, but rather a mental health condition that can be effectively treated.

Different types of depression

There are several different types of depression, each with its own unique set of symptoms and characteristics. 

  • Major depressive disorder (MDD) is the most common form of depression and is characterized by at least 2 weeks of persistent feelings of sadness and a loss of interest in activities. 
  • Persistent depressive disorder (PDD), is a chronic form of depression that lasts for two years or more. 
  • Postpartum depression, which occurs after giving birth.
  • Seasonal affective disorder (SAD), is influenced by changes in seasons.

Depression in Men and Women

Depression is often underdiagnosed in men, as they may exhibit different symptoms than women. Men with depression may be more likely to experience irritability, anger, and aggression, rather than feelings of sadness. They may also be more likely to engage in risky behaviour, such as substance abuse, to cope with their symptoms. 

Women are more likely than men to experience depression, which may be influenced by hormonal factors, such as changes during the menstrual cycle, pregnancy, and menopause. Additionally, women may face unique stressors, such as balancing multiple roles and responsibilities, which can contribute to the development of depression. 

It is crucial for both men and women to prioritize their mental well-being. For men, it is important to overcome the stigma surrounding seeking help and to openly discuss their feelings. Similarly, women should prioritize self-care, seek support from loved ones, and consider therapy or medication if necessary to effectively manage their symptoms. By acknowledging the importance of seeking help and utilizing appropriate resources, individuals of all genders can take positive steps towards managing and overcoming it.

Depression in Teens and Children

Depression is not limited to adults and can also affect teenagers. Adolescence is a time of significant physical, emotional, and social changes, which can contribute to its development.

Teenagers with depression may exhibit symptoms such as irritability, withdrawal from social activities, changes in appetite and sleep patterns, difficulty concentrating, and a decline in academic performance. 

Younger children may also experience emotional difficulties, including temper tantrums. Temper tantrums are often a normal part of development in early childhood, but excessive and intense tantrums can be a sign of underlying emotional issues. Children with depression may display persistent feelings of sadness, irritability, and hopelessness. They may withdraw from activities, have changes in appetite and sleep patterns, experience difficulty concentrating, and show a decline in academic performance. Early intervention can make a significant difference in promoting the mental well-being of children and helping them develop healthy coping strategies.

Treatment Options

Treatment for depression often involves a combination of medication and therapy. Medications, such as antidepressants, can help regulate brain chemistry and alleviate depressive symptoms. Therapy, such as cognitive-behavioural therapy (CBT), provides individuals with the tools to challenge negative thinking patterns, develop healthier coping skills, and make positive behavioural changes. 

The specific treatment approach may vary depending on the individual’s needs and severity. It is important for individuals to work closely with healthcare professionals to find the most effective treatment plan for their unique situation.

Medication                                                                              

Antidepressants may be prescribed to correct imbalances in the levels of chemicals in the brain. These medications are not habit-forming, and they generally have no stimulating effect on people not experiencing depression. 

Psychotherapy or ‘talk therapy                                                        

Psychotherapy, or ‘talk therapy,’ is an effective treatment for depression. It can be used alone for mild depression or in combination with antidepressant medications for moderate to severe cases. 

During psychotherapy, individuals have open discussions with a therapist to explore their thoughts, emotions, and behaviours related to depression. Therapy sessions can involve the individual alone or include family members, depending on the circumstances. The therapist provides support, helps identify negative thought patterns, and assists in developing healthier coping strategies. 

Other treatment options that can go hand in hand with medication and therapy are:

Practising relaxation techniques

Techniques such as deep breathing exercises, progressive muscle relaxation, or meditation can help relax the mind and body. These practices promote a sense of calmness and can alleviate stress and anxiety, which are often linked to depression.

Seeking social support

Surrounding yourself with supportive and understanding individuals can make a significant difference in managing depression. Reach out to friends, family, or support groups to share your feelings and experiences. Having a strong support system can provide comfort, encouragement, and a sense of belonging.

With proper diagnosis and treatment, depression can be overcome in the vast majority of people. If you are experiencing symptoms, see your physician or psychiatrist, describe your concerns, and request a thorough evaluation. 

It is important to remember that recovery is possible, and with the right support and resources, individuals can regain control of their lives and find hope and happiness.

You will feel better. 

If you or someone you know is going through depression, remember that you don’t have to face it alone. Help is available and reaching out is important. Reach out to a mental health professional or contact us at 1to1help. Our counsellors are here to lend a listening ear and provide assistance for any challenges you may be facing. 

How to Build Self Confidence

by Self Development

Image Source: Freepik

Self confidence is shaped by various factors, including our upbringing, past experiences, and the beliefs we hold about ourselves. Negative experiences or criticism can often leave a lasting impact on our self-esteem, making it harder to develop self-confidence.

The first step to building self confidence in a tough environment would be to think about the things that are really important to you and the things you want to achieve in life. Set yourself goals related to this. It is important to start with small achievable goals, and as you succeed in these, you will feel more confident and be willing to take on something a little more difficult. You can begin by focusing on the basics.

For example: if you are shy and making friends at work is something that you would like to work on then starting small, in this case, would imply; smiling at a fellow colleague, nodding as in acknowledging his/her presence, going upto your colleague or if you pass him/her on your way then a “How are you” or “How is work coming along”, can imply that you care, and you will be responded to by similar action.

Or if you want to be able to take on a new task or project that seems very difficult, try to think of the steps that would lead you to be able to achieve this. Is there some small aspect that you can take on, consult someone else and then attempt to do it? If it works well, you will be able to take on something a little more complex and get the satisfaction that you can do it by yourself. Eventually, building self confidence means doing the things you fear.

Important things to note: 

  1. Try to start with smaller goals and get into a habit of celebrating them when achieved.
  2. It is important to pick up and dispute negative self-talk as it can have a negative impact on our self-confidence if not taken care of. For example: “Others always laugh when I make a presentation, so I might as well not take any initiate”. It could be that they were probably sharing a joke, or that they got distracted or maybe even knew what you were talking about, hence didn’t find it important to listen. It’s crucial to avoid personalizing every reaction and instead focus on our own growth and improvement. By maintaining a balanced perspective and not assuming the worst, we can protect our self-confidence and keep moving forward with a positive mindset.
  3. It is also helpful if you are able to remind yourself of your strengths & achievements. One way is to make a list of things you like about yourself. Read it over and over again, and you could possibly feel that zest and energy of “I have these abilities and I am going to make good use of them, today!!”

You do not have to wait to feel confident before you act. Although many factors affecting self confidence are at times out of our control, there are a number of things that you can consciously do, to build your self-confidence that you need to reach your potential.

Tips to Build Self Confidence

Prepare:

Preparing and practising thoroughly will help you know all your facts; you can then work towards anticipating possible questions, and even prepare for those answers. For example: if you have to do a presentation at work; rehearsing and rewriting what you want to say over and over so that you can pretty much learn it by heart, will help you remember those crucial facts.

You can also look towards asking for support from your family, spouse, your friends and others who are close to you; to tell you what they like about you or think you do well and where you may need to improve.

Take care of the physical appearance:

The way we dress can have an impact on the way we feel about ourselves. Taking care of your personal appearance can also have an impact on how confident you come across to others. Small changes like a different hairstyle or wearing well-fitting clothes could make a difference.

If you need to lose/gain weight, improve your skin or anything else, it might be worthwhile to see a doctor or other specialist who can help you do this. Appearance may not be everything but when you feel that you look good, this tends to have a positive impact on the way you perceive yourself.

Good posture:

Similarly, practising good posture by standing straight, keeping your head up and making eye contact, can help towards making a positive impression on others. A firm handshake and a smiling face can also take you a long way.

Practice Self-Compassion:

Self-compassion is the foundation of self confidence. Be kind to yourself and treat yourself with the same compassion you would show a loved one. Acknowledge your mistakes and failures as opportunities for growth, rather than dwelling on them.

Step Out of Your Comfort Zone:

Stepping out of your comfort zone is essential for personal growth and building self confidence. Start by taking small risks and gradually work your way up to bigger challenges. Each step outside your comfort zone will expand your self-belief.

Celebrate Your Successes:

Acknowledge and celebrate your successes, no matter how small they may seem. Take time to reflect on your achievements and the progress you have made on your self-confidence journey. Celebrating your successes will reinforce positive self-beliefs and motivate you to keep pushing forward.

Set achievable goals: 

Break down big goals into smaller, more manageable tasks. Each small success will boost your confidence and motivate you to keep going.

Surround yourself with positive influences: 

Seek support from friends, family, or mentors who believe in you and encourage your growth. their positivity may go a long way in helping you overcome self-doubt.

Practice Self-Care:

Taking care of your physical and emotional well-being is crucial for maintaining self-confidence. Prioritize activities that rejuvenate you, such as exercising, practising mindfulness, or engaging in hobbies you enjoy. Self-care will help you stay grounded and resilient.

Embrace Failure as a Learning Opportunity:

Failure is a natural part of life, and it does not define your worth or abilities. Embrace failure as a learning opportunity and use it to grow stronger. Reflect on what you can learn from the experience and how you can improve in the future. Remember, even the most successful individuals have faced knocks along their journey.

Building Self Confidence in Specific Areas of Life

Self-confidence is not a one-size-fits-all concept. It can vary across different areas of life, such as career, relationships, or personal development. Here are some tips for building self confidence in specific areas:

Career

  • Identify your strengths and skills: Recognize your unique abilities and focus on developing them further. Knowing your strengths will boost your confidence in the workplace.
  • Seek opportunities for growth: Take on new projects or responsibilities that challenge you and allow you to showcase your abilities. Stepping up and embracing challenges will enhance your self-confidence in your professional life.

Relationships

  • Practice effective communication: Clear and assertive communication is essential for building healthy relationships. Express your thoughts and feelings openly, while also actively listening to others. Effective communication will strengthen your self-confidence in interpersonal interactions.
  • Set boundaries: Establishing boundaries is important for maintaining healthy relationships. Respect your own needs and communicate your boundaries to others. Respecting your boundaries will enhance your self-confidence in relationships.

Self Confidence Exercises and Activities

Building self-confidence can be supported by various exercises and activities that promote self-reflection and personal growth. Here are some examples:

  1. Positive Affirmations

Start each day by affirming positive statements about yourself. Repeat phrases such as “I am confident,” “I am worthy,” or “I believe in myself.” Over time, these positive affirmations will shape your self-perception and boost your self-confidence.

  1. Visualization

Visualize yourself succeeding in a specific area where you want to build self confidence. Imagine the scenario in detail, including how confident and capable you feel. Visualization can help rewire your brain to believe in your abilities and increase your self-confidence.

  1. Gratitude Journaling

Keep a gratitude journal and write down three things you are grateful for each day. Focusing on the positive aspects of your life will shift your mindset towards self confidence and self-appreciation.

Building self-confidence is a lifelong journey that requires self-reflection, self-compassion, and consistent effort. Remember, self confidence is not about being perfect; it’s about embracing who you are and trusting in your abilities.

1to1help is India’s leading Employee Assistance Program (EAP) service provider with a reputation for quality with integrity. We support organizations improve employee well-being, through a variety of programmes.

Understanding Your Emotions Using the Feelings Wheel

by Emotions and PersonalitySelf Development
Image Source: Freepik

Sometimes understanding our feelings can be very confusing and elusive. There are days when burying a feeling deep beneath the skin seems far more comforting than letting ourselves experience it. Even if we do sense these feelings, we often struggle to put them into words.

Despite these challenges, it is only healthy to get in touch with our feelings.  Let’s just take a moment to visualize this: say you are standing in a swimming pool, and beside you is a beach ball you don’t wish to play with. You fiercely try to push this ball underwater, to keep it away. But what happens then?

To our dismay, the ball that was meant to sink gushes out of the water, right back at us! Instead of forcefully shoving the ball away, what if we just let the ball be? Initially, the ball is uncomfortably close to us, but with time, the ball sways away with the wind, or we may perhaps swim elsewhere in the pool. We acknowledge that the ball is still within the pool but safely away from us.

Now what if I told you that the ball represents our feelings? The more we push, the faster it springs back. Perhaps the key to dealing with our feelings is to just acknowledge and allow them to be!

Feelings Wheel: A Guide to understanding our feelings

The feelings wheel is a simple tool that helps us recognise and communicate our feelings. It comprises a circle with six “primary emotions” (happy, surprise, fear, anger, sadness, and disgust) that are quite easy to identify. This is then followed by 64 more complex “secondary emotions” on the outer edge of the circle that help in pinning down our emotions more accurately.

Why use the feelings wheel?

Rita had a difficult day at work, a project she was working on had failed. She was rude to her co-workers and continued to feel angry towards her kids when she got back home.

While it is understandable for Rita to feel angry for failing, could there be more to this anger? Perhaps beneath this anger were deeper layers of “disappointment” for not being able to complete the task, or she was “anxious” about having to discuss this with the client the next day.

Oftentimes we mask our feelings with other emotions that are easier for us to express, like anger in Rita’s case. However, using the feelings wheel allows us to access layers of feelings which we may miss out on otherwise.

How does the feelings wheel help?

  • Lowers emotional distress:  A 12-year research study indicates that suppressing emotions led to an increased risk of cardiovascular disease and on the contrary labelling helps lower the grip that emotions have on us, thus giving us more control over our emotions.
  • Helps identify triggers: Being mindful of how we feel helps us stay prepared to deal with those emotions. Just like how we grab a bite when we feel “hungry“, feeling “exhausted” could indicate the need for a break.
  • Broadens our emotional vocabulary: Helps us get an in-depth essence of what we feel as opposed to what we think we feel. Like saying Sad vs Lonely or Abandoned.

How do I use the feelings wheel?

Begin by identifying the primary emotion you relate to, continue to trace the secondary emotions; and pick what suits you the best.

  • Verbal expression: Try saying, “I feel…” or you could even help others articulate their emotions by saying, “Sounds to me like you are feeling…” Robert Corso, a Child research expert suggests that children who see adults express emotions are more likely to follow suit.
  • Journaling: Writing down our emotions in a similar manner has often proved to bring a sense of relief.
  • Usage in Art: The feelings wheel is colour coded, making its usage a lot more stimulative and fun. One could also use these shades to express emotions through art.

Concluding this with a powerful dialogue from a web series that reiterates how feelings add meaning to our lives – “You feel a lot, which means you are going to hurt. But it also means you are going to live a life that is emotionally rich and beautiful”

Remember, if we don’t choose how to respond to our feelings, our feelings will choose for us, and that may not be very convenient!

Read similar articles:

https://member.1to1help.net/articles/Breaking-Down-Primary-and-Secondary-Emotions/OTM2

https://member.1to1help.net/articles/Coping-with-Emotions-at-Work/MjE=