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What Behavior Is Most Characteristic Of Someone Diagnosed With Depression
Share on PinterestSymptoms of a depressive episode may include anxiety, frustration, feeling hopeless, fatigue, and a loss of interest in things once enjoyed.Symptoms of a depressive episode are more extreme than normal periods of low mood and may include:feeling sad, hopeless, or helplessfeeling guilty or worthlessanxietyirritability or frustrationfatigue or low energyrestlessnesschanges in appetite or weightloss of interest in things once enjoyed, including hobbies and socializingtrouble concentrating or rememberingchanges in sleep patternsmoving or talking more slowly than usualloss of interest in living, thoughts of death or suicide, or attempting suicideaches or pains that do not have an obvious physical causeFor a diagnosis of depression, people must experience several of these symptoms for most of the day, almost every day, for at least 2 weeks.Tackling depression as soon as symptoms develop can help people recover more quickly. Even those who have experienced depression for a long time might find that making changes to the way they think and behave improves their mood.The following tips may help people deal with a depressive episode:1. Track triggers and symptomsKeeping track of moods and symptoms might help a person understand what triggers a depressive episode. Spotting the signs of depression early on may help them avoid a full-blown depressive episode.Use a diary to log important events, changes to daily routines, and moods. Rate moods on a scale of 1 to 10 to help identify which events or activities cause specific responses. See a doctor if symptoms persist for 14 days or more.2. Stay calmIdentifying the onset of a depressive episode can be scary. Feeling panicked or anxious is an understandable reaction to the initial symptoms of depression. However, these reactions may contribute to low mood and worsen other symptoms, such as loss of appetite and disrupted sleep.Instead, focus on staying calm. Remember that depression is treatable and the feelings will not last forever.Anyone who has experienced depressive episodes before should remind themselves that they can overcome these feelings again. They should focus on their strengths and on what they have learned from previous depressive episodes.Self-help techniques, such as meditation, mindfulness, and breathing exercises can help a person learn to look at problems in a different way and promote a sense of calmness. Self-help books and phone and online counseling courses are available.3. Understand and accept depressionLearning more about depression can help people deal with the condition. Depression is a widespread and genuine mental health disorder. It is not a sign of weakness or a personal shortcoming.Accepting that a depressive episode may occur from time to time might help people deal with it when it does. Remember, it is possible to manage symptoms with treatments, such as lifestyle changes, medication, and therapy.4. Separate yourself from the depressionA condition does not define a person; they are not their illness. When depression symptoms begin, some people find it helpful to repeat: “I am not depression, I just have depression.”A person should remind themselves of all the other aspects of themselves. They may also be a parent, sibling, friend, spouse, neighbor, and colleague. Each person has their own strengths, abilities, and positive qualities that make them who they are.5. Recognize the importance of self-careSelf-care is essential for good physical and mental health. Self-care activities are any actions that help people look after their wellbeing.Self-care means taking time to relax, recharge, and connect with the self and others. It also means saying no to others when overwhelmed and taking space to calm and soothe oneself.Basic self-care activities include eating a healthful diet, engaging in creative activities, and taking a soothing bath. But any action that enhances mental, emotional, and physical health can be considered a self-care activity.6. Breathe deeply and relax the musclesDeep breathing techniques are an effective way to calm anxiety and soothe the body’s stress response. Slowly inhaling and exhaling has physical and psychological benefits, especially when done on a daily basis.Anyone can practice deep breathing, whether in the car, at work, or in the grocery store. Plenty of smartphone apps offer guided deep breathing activities, and many are free to download.Progressive muscle relaxation is another helpful tool for those experiencing depression and anxiety. It involves tensing and relaxing the muscles in the body to reduce stress. Again, many smartphone apps offer guided progressive muscle relaxation exercises.We have reviewed some meditation apps that can help with depression and anxiety.7. Challenge negative thoughtsCognitive behavioral therapy (CBT) is an effective therapy for those with depression and other mood disorders. CBT proposes that a person’s thoughts, rather than their life situations, affect their mood.CBT involves changing negative thoughts into more balanced ones to alter feelings and behaviors. A qualified therapist can offer CBT sessions, but it is also possible to challenge negative thoughts without seeing a therapist.Firstly, notice how often negative thoughts arise and what these thoughts say. These may include “I am not good enough,” or “I am a failure.” Then, challenge those thoughts and replace them with more positive statements, such as “I did my best” and “I am enough.”8. Practice mindfulnessTake some time every day to be mindful and appreciate the present moment. This may mean noticing the warmth of sunlight on the skin when walking to work, or the taste and texture of a crisp, sweet apple at lunchtime.Mindfulness allows people to fully experience the moment they are in, not worrying about the future or dwelling on the past.Research suggests that regular periods of mindfulness can reduce symptoms of depression and improve the negative responses that some people with chronic or recurrent depression have to low mood.9. Make a bedtime routineSleep can have a huge impact on mood and mental health. A lack of sleep can contribute to symptoms of depression, and depression can interfere with sleep. To combat these effects, try to go to bed and get up at the same time each day, even at weekends.Establish a nightly routine. Start winding down from 8 pm. Sip chamomile tea, read a book, or take a warm bath. Avoid screen time and caffeine. It may also be helpful to write in a journal before bed, especially for those whose racing thoughts keep them up.10. ExerciseExercise is extremely beneficial for people with depression. It releases chemicals called endorphins that improve mood. An analysis of 25 studies on exercise and depression reports that exercise has a “large and significant effect” on symptoms of depression.11. Avoid alcoholAlcohol is a depressant, and alcohol use can trigger episodes of depression or make existing episodes worse. Alcohol can also interact with some medications for depression and anxiety.12. Record the positivesOften, depressive episodes can leave people focusing on the negatives and discounting the positives. To counteract this, keep a positivity journal or gratitude journal. This type of journal helps to build self-esteem.Before bed, write down three good things from the day. Positives include regular meditation, going for a walk, eating a healthful meal, and so much more.
Video about What Behavior Is Most Characteristic Of Someone Diagnosed With Depression
Behavior Changes During Depression
Major Depressive Disorder can have an effect on daily actives, like eating, sleeping, and working. Learn about the behavioral symptoms of MDD, and how a professional may be able to help you or a loved one.
#majordepressivedisorder #depression #mentalhealth
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Psych Hub is an educational service, and the information in this video is not a substitute for professional advice, diagnosis, or treatment. If you or someone you know are experiencing what you believe are mental health symptoms, please consult with a trained medical professional or a licensed mental health provider. We recommend consulting with a licensed behavioral health provider before trying any of the strategies mentioned in our materials.
If you or someone you know is in immediate danger, please call 911. For information on how to find support and treatment, and hotlines for specific issues and audiences, visit Psychhub.com/hotline.
If you or someone you know are having thoughts of suicide or self-harm or are experiencing a mental health crisis, please call a national 24/7 hotline. For United States residents, those are:
National Suicide Prevention Lifeline
For anyone experiencing a mental health crisis.
AVAILABILITY: 24/7/365
PHONE NUMBERS:
Primary line: 1-800-273-8255
Ayuda en Español: 1-888-628-9454
Video relay service: 800-273-8255
TTY: 800-799-4889
Voice/Caption Phone: 800-273-8255
ONLINE CHAT: suicidepreventionlifeline.org/chat/
WEBSITE: suicidepreventionlifeline.org/
Crisis Text Line
For anyone experiencing a mental health crisis.
AVAILABILITY: 24/7/365
TEXT NUMBER:
US & Canada: Text HOME to 741741
UK: Text 85258
Ireland: Text 086 1800 280
WEBSITE: crisistextline.org
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