By Alba Piedra   BSc, Psyc, MA.

Depression is a complex and serious mental health condition that can turn your world upside down. According to the DSM-5, it affects how a person feels, thinks, acts, and perceives the world and others. This condition can be devastating, impacting daily activities and all areas of life. Depression is more than just about sadness; it requires professional treatment to prevent long-term consequences.

When we hear the term “depression,” many of us attach a negative connotation to it. The reality is that depression doesn’t always look like the clinical descriptions we read about. It can vary in intensity and frequency. In my experience, I have supported clients who were extremely tearful during sessions, those who masked their feelings to cope with their surroundings, and even individuals who seemed cheerful one day but were battling suicidal thoughts the next. Depression doesn’t always match the textbook definition, highlighting the importance of avoiding self-diagnosis without a professional assessment.

Remember, you are unique in your body, mind, and self. Symptoms of depression will vary from person to person, it varies in intensity and proportion.

Persistent symptoms of depression include:

• Emotional
  • Feelings of hopelessness or pessimism
  • Irritability
  • Feelings of guilt, worthlessness, or helplessness
  • Feeling sad, empty, and anxious. 
  • Recurring thoughts of death 

• Physical Symptoms:
  • Decreased energy or fatigue
  • Difficulty concentrating, remembering, or making decisions
  • Insomnia, early-morning awakening, or oversleeping

• Core symptoms (at least one of these two symptoms is present):
  • Depressive moods
  • Loss of interest or pleasure

For someone to be diagnosed with depression, more than five symptoms (emotional and physical), with one of the other core symptoms needs to be present within the last two weeks, with a significant negative impact on your daily activities. 

Again, a gentle reminder that these symptoms are for us to have some knowledge rather than to worry about it.  However, if some of these symptoms have persisted for more than two weeks to the point that you no longer seek activities or don’t feel motivated do seek professional support.

How to help yourself?

Throughout the years, new research has brought light to these topics that lately you might have plenty of options, what is important is your desire and commitment to heal and find support.  And yes, I also understand that it might be challenging right now but what have you got to lose by trying? 

In the following lines, I am going to suggest a few options that you might want to adjust in your life, or it might not be for you.  Nevertheless, as mentioned before, you must do what is right for you, and only you, not what your friend did, not what your colleague thinks you should do! 

Similarly, I would like to emphasize that these are not cures for depression and you should seek support.  There might be a lot of controversy around some topics mentioned here even though the current research has found new gaps that need to be addressed when dealing with this condition.  Lately based on research, it is evident that a holistic approach to treat depression can be more effective.  It could be difficult to understand and even put into practice but start with one step at a time and if you can practice all fantastic.  

1. Professional and psychotherapy support

If you are feeling down or have more than two symptoms from the list above.  The first step you want to do is to contact your doctor so they can do an assessment and refer you to the right professionals.  Once you have done that, they might suggest you take medication, see a therapist or alternative treatments, or give you a medical plan to help you.  The importance of contacting your doctor is to make sure that you have the right support for your condition.  

The next step would be to get psychotherapy support, there is a variety of approaches that can treat these conditions, and yet you need to remember what works for you.  If you have difficulty talking about your feelings, talking therapies might not be right for you, you might want to choose an art therapist or creative approaches, do some research and ask when you are looking for a therapist, and it is important to be honest and say what you feel comfortable with and what not.  

2. Diet and depression

There is a substantial amount of research that shows that diet plays a significant role in mental health, including depression. Research suggests that the link between diet and depression can affect the nutrients on brain function, inflammation, and overall well-being. A systematic review where twenty scientific studies were reviewed showed that high consumption of processed foods; an inflammatory diet; low magnesium and folic acid intake; fatty foods and low fish consumption potentially increase symptoms of depression. A balanced diet with a high intake of vegetables, fruits, and fish was linked to a lower risk of depression.  It has been suggested that anti-inflammatory diets could protect the risk of mental illness (Ljungberg,T. et all, 2020).

3. Excercise

Exercise is widely recognized as an effective intervention for reducing symptoms of depression. The benefits of physical activity for mental health are supported by numerous studies, which highlight both physiological and psychological mechanisms through which exercise can alleviate depression.

Latest research has demonstrated that exercise can reduce the symptoms of depression.  A systematic review by Noetel, M., and colleagues (2024) found that exercise effectively reduces the symptoms of depression when participants engage in intense walking, jogging, yoga, or strength training.  The study demonstrated positive results in all participants.  Similar results were found in a study with adolescents by Wang et all (2022) showed that resistance and aerobics exercise significantly reduce symptoms of depression or depression in adolescents. Although exercise alone might not be the only option, research shows that it is an alternative treatment for depression.  Again, it is important to seek professional advice when doing exercise if you have a physical condition or disability.   

The Process of Healing

As mentioned above, research has provided clarity regarding diet, exercise, and psychotherapy effects on depression.  It is crucial not to panic, and take step by step, make little changes in your diet, start by walking at least 10 minutes per day until you can increase to a more structured exercise and get psychotherapy support.  Remember everyone’s journey is different, go at your pace, and do not rush, is your process and healing.

 

References: 

Diagnostic and Statistical Manual of Mental Disorders (2015), Fifth Edition. Arlington, VA, American Psychiatric Association.

Noetel, M., Sanders, T., Gallardo-GA mez, D., Taylor, P., Borja del Pozo, C., Van den Hoek, D., Smith, J., Mahoney, J., Spathis, J., Moresi, M., Pagano, L., Vasconcellos, R., Arnott, H., Varley, B., Parker, P., Biddle, S., Lonsdale, C.  (2024) Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ https://pubmed.ncbi.nlm.nih.gov/38355154/

Ljungberg T, Bondza E, Lethin C. (2020) Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. International Journal of Environmental Research and Public Health, 2;17(5):1616. 

Wang, X., Cai, Zd., Jiang, Wt. Fang, Yy., Sun, Wx., Wang, X.  (2022) Systematic review and meta-analysis of the effects of exercise on depression in adolescents. Child Adolescent Psychiatry Ment Health 16, (16). https://doi.org/10.1186/s13034-022-00453-2

Resources (UK only):

• MIND: Mind or call 0300 123 3393.
• Rethink Mental Illness: Rethink or call 0300 5000 927.
• SANE: SANE or call the SANEline on 0300 304 7000.
• YoungMinds: YoungMinds or call the Parents Helpline on 0808 802 5544.
• Samaritans: 24/7 helpline offering emotional support. Call 116 123 for free or email jo@samaritans.org.
• Shout: free, confidential text service available 24/7 for anyone struggling to cope. Text “SHOUT” to 85258
• NHS Talking Therapies (IAPT): You can refer yourself directly to a local service via the NHS website or through your GP.