FACTS ABOUT DEPRESSION
What is depression?
Depression is a name for a mental illness characterized by predominantly negative feelings and thoughts. Many times a depression can come stealthily, and is not always noticed until the symptoms become very clear.
Signs and symptoms that you or a loved one may be depressed:
- Sadness
- Lack of energy
- Apathy
- Crying more than usual
- Sleeps too little
- Sleeps too much
- Anxiety
- Increased irritation and anger
- Concentration difficulties
- Low self-esteem
- Decreased sex drive
If you recognize yourself or someone close to you in most of these symptoms, it is a good idea to seek help to get further support.
Why do you get depressed?
There are many reasons why a person suffers from depression. Most of the time, it is due to many different small or large causes that together result in a worsening feeling. When several changes occur in a short time, this can affect the mood. Even changes that are perceived as positive in many ways, such as having a child, moving or changing jobs, can contribute to depression as there are many changes to deal with at once. The most basic causes can usually be explained by biological and/or psychological factors.
Psychological factors
There can be many psychological reasons behind a depression, which also vary depending on the person and the situation. Sometimes the depression can be triggered by a triggering life event, while in other cases it is built up slowly by several smaller, not as clear, circumstances. In these cases, it can even be difficult to understand yourself why you feel the way you do. It is important to remember that no cause is more or less justified for a depression – that we all react differently to the phases of life and have an equal right to get help to feel better. If you would like more help to sort out your thoughts about your well-being, you are most welcome to book a session with us.
Mild depression
A mild depression, can easily be confused with low mood – with the difference that mild depression is more persistent. In mild depression, the same symptoms are present but to a lesser degree and more subtle. This means that outwardly, a person with mild depression can seem well-functioning, as they often have continued ability to work and good relationships. Inwardly, however, the person struggles with varying degrees of negative thoughts and feelings.
Moderate depression
Moderate depression, means that your everyday life becomes increasingly difficult to manage. The negative feelings and thoughts take over to such an extent that it becomes more difficult to hide from those around you. It can be difficult to be able to hang out with friends, as the social demands are often felt to be too heavy.
Severe depression
In severe, also called deep depression, your everyday life is significantly limited. In addition to the reduced social contacts, more signs are that it may be difficult to get to work or even eat and drink. Sleep is usually clearly affected by the lowered mood, and it is clear to those around you that it is difficult to make everyday life work. It becomes difficult to satisfy both one’s own needs and the demands of society.
The vicious circle – an explanatory model of how depression can work
It can easily happen in a depression, when everything feels heavier, that one withdraws from several of the demands of everyday life. It usually starts with giving up on things that are easy to say no to – meeting friends, going to the gym or continuing that project. What is first prioritized away is what used to be fun, and which used to give energy. Instead, the energy is put on what “must” and “should” be done – work, cleaning, laundry – which does not give much energy back.
The vicious circle starts when the more fun and easy activities are replaced by what “must” be done, which means that you are drained of more and more energy without getting energy back. The less fun and light-hearted activities are performed, the more the negative thoughts and feelings awaken in a depression. Everything gets heavier and harder. When one ends up in the vicious circle, it is easy to fall deeper into one’s depression.
It can be difficult to break the vicious circle on your own. It is helpful to have friends or family to help encourage activities that used to be fun, to break the patterns and, over time, regain positive energy. Jesper is happy to help you map and understand your vicious circle and give you the tools to break out of it.
Depression in young people
Depression that affects young people often manifests itself in different ways, depending on the age of the child or young person. Younger children may lag behind in their development and lose curiosity and the desire to explore and learn, while older children often withdraw from their friends , loses focus and motivation at school. What is common is that many young people express depression in irritation and anger, and that emotional outbursts characterize the child to an increasingly greater degree. Some young people may even express suicidal thoughts, which can be very worrying for a parent. Thoughts of death are common at all ages and should be taken seriously, even though it usually does not mean that the child will try to take their own life. Always dare to ask more if the child expresses suicidal thoughts.
Depression in older people
Depression that affects the elderly often builds up over a longer period. It could be, for example, increasing physical health problems, impaired functional ability, changed social interactions and/or loss of loved ones. When life changes in several ways and are experienced as increasingly limited, it is not strange to react by becoming depressed. In addition, there are biological factors in aging that are linked to changes in the brain, which in turn increase vulnerability to depression.
Depression during pregnancy
Getting pregnant and expecting a child means big changes both physically and psychologically as a parent-to-be, regardless of whether you are carrying the child yourself or not. Physically, the body of the person giving birth changes, which can be experienced as limiting and suffocating. Psychologically, both birthing and non-birthing parents need to adjust to their new roles, which can be both unfamiliar and frightening. These negative feelings and thoughts can easily conflict with the joy and happiness one thinks one should feel, creating a vulnerability to developing depression.
Different treatments for depression
CBT
The method that has the best effect against depression is treatment/therapy with CBT (cognitive behavioral therapy). This form of therapy can take place either via video link or phone call (depending on what you feel most comfortable with), and consist of mapping, support and various exercises together with Jesper. It is a talking therapy that can help you manage your problems by changing the way you think and behave.
Exercise to prevent depression
Exercise and training have shown good effects in both preventing and facilitating depression. In mild depression, the effects of exercise have been compared to drug treatment and/or CBT: This means that regular exercise in its simplicity can lead to a marked improvement in well-being.
Self-help for depression may be necessary for better treatment
In the case of mild to moderate depression, there is much that a person can do without professional help. Creating clear routines for yourself regarding diet, sleep and exercise can make a big difference to your mood. In the case of depression, the individual is recommended to start what we call well-being activities – activities that make us feel good – and gives us energy. This is to break the vicious circle that can deepen a depression.
Jesper is an award-winning CBT Coach, offering sessions both via phone and video call which opens up the possibility of having sessions wherever you are in the world. If you would like a professional assessment and/or continued help with your well-being, we recommend booking an appointment with us.