A sad-looking Indian man stares into the middle distance and depicts the question: What is depression?
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What Depression Is: Simplifying a Complex Mental Health Condition

Depression can mean three things: a natural, temporary emotion that most people will experience at some point in life; a mental health condition that can resolve with timely and proper treatment; and a serious, chronic mental illness. 

 

In case it’s not already clear – depression is complicated. But keep reading for a clear and simple exploration of what depression means.

 

What is depression?

Depression, as a mental health state or illness, is also known as clinical depression, major depression, or major depressive disorder. These terms are all defined by the following combination:

  • a persistent feeling of hopelessness, worthlessness, or sadness
  • a decrease in the pleasure and energy that usually colour life experiences
  • a sense that nothing you do will change this state

This may give the impression that depression is merely an emotional disorder. But these mental and emotional experiences are due to highly complex, individualised changes in the way brain cells communicate with each other. These cellular changes cause the brain to encode negative experiences more deeply and vividly than positive ones, causing the above characteristics of depression.

 

Beyond this, depression is incredibly individualised. Some people experience depression as sadness, while others feel more numb, or others, worthless. Some people with depression experience sleep changes, and others experience appetite changes. Some experience both. Some people might not seem obviously depressed because they still complete daily tasks and responsibilities, while others can barely get out of bed.

 

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Reasons for depression

There is no single reason for depression. Depression is caused by a combination of genetic, biological, environmental, and psychological factors. And the combination is unique to every individual.

 

Some people are more likely than others to develop depression, however. People who have a family history of mental illnesses, especially depression, are more at risk of developing depression themselves.

 

People who have gone through adverse life events – for example, unemployment, loss of a loved one, divorce or break-up, trauma or injury – are more likely to develop depression. Living with a chronic illness and/ or taking certain medications can also increase the likelihood of depression.

 

But not one of these things alone is the reason for depression. Many people who have lived through major life challenges or trauma do not develop depression. Similarly, many people with a family history of mental health struggles do not develop depression. And many people living with a chronic illness do not develop depression.

 

Currently, scientists, doctors, and mental health professionals do not know the precise cause, or even the precise combination of causes, of depression.

 

Signs of depression

Signs of depression range from emotions like intense, persistent hopelessness, worthlessness, sadness, or numbness, to difficulty thinking and low appetite, to negative thoughts like, “I always ruin things.” You can find a comprehensive list of the emotional, cognitive, physical, and behavioural symptoms of depression here.

 

What depression feels like

Depression varies from person to person. However, there are some commonalities to the experience. Examples of what depression feels like include:

  • A bone-deep sense of exhaustion, like the weight of the world is on your shoulders, no matter how much rest or sleep you get. Even getting out of bed might seem like an insurmountable task. 
  • A constant, critical inner voice that tells you you’re to blame for everything, you’re incapable, you’re a burden, you’re worthless, you’re a failure, etc.
  • A dullness to the world, where everything seems a little less bright, inviting, or warm to you. You might feel like you’re moving through life in a fog or dream.
  • An overwhelming sadness or misery that feels gravitational or inescapable. You might feel constantly on the brink of screaming or crying.

The depression cycle

Depression is a vicious cycle that strengthens itself over time. This is why seeking help when only a few symptoms of depression are apparent can help people avoid developing the condition fully. 

 

The depression cycle starts with a trigger – that is, an event or situation that sets off depression symptoms. 

  • The trigger kicks off negative thoughts, which become negative thinking patterns as the cycle gains strength. 
  • Negative thoughts lead to overwhelming, negative feelings
  • These negative emotions cause us to change how we act, and our behaviour becomes withdrawn.
  • At the same time, we might experience physical reactions that either worsen our negative thoughts and feelings or worsen our withdrawn behaviour.
  • More and more intense negative thought patterns lead to more negative emotions, etc, as the cycle repeats.

Here’s an example of the depression cycle: Imagine Supriya, a bright young professional who has always worked hard and thrived under pressure.

  • Supriya’s trigger: A bad performance review from her boss is the first negative feedback Supriya has really encountered and shakes her sense of self as a high performer. On top of this, in her competitive work environment, Supriya believes her negative performance review is holding her back, as she sees others in her cohort get promoted more quickly.
  • Negative thoughts: The trigger starts Supriya thinking harsh, negative thoughts about herself and her situation, such as, “Why is this happening to me?” and “I’m such a failure,” and “I’ll never be as good as the others.”
  • Negative feelings: The negative thoughts trigger overwhelming emotions. Supriya feels intense helplessness, hopelessness, and worthlessness. She also feels ashamed for not meeting her family’s expectations. All of these emotions contribute to her feeling demotivated.
  • Physical reactions: These overwhelming emotions cause Supriya to feel exhausted. She starts to sleep more, though she often wakes up for long periods in the middle of the night. She has difficulty staying organized, analysing, and taking decisions, which are critical parts of her job. Her performance suffers further.
  • Withdrawn behaviour: These physical reactions and emotions lead Supriya to change her behaviour. She starts coming in late to office. She avoids lunch breaks with her cohort and stops hanging out with friends because socializing is exhausting. She ignores supportive messages from family members because responding feels too effortful. Her performance at work suffers due to her tardiness and difficulty thinking.
  • Repeat. Her physical reactions make her feel dumb, and her behaviour makes her feel like a poor employee, bad friend, and insensitive family member. She judges herself with another set of negative thoughts, and the cycle repeats.

What to do if depressed

Living with depression can be challenging, but it’s important to remember that recovery is possible. Depression treatment often involves a combination of therapy, medication, and lifestyle changes. 

 

Therapy, especially cognitive-behavioural therapy (CBT), can help people identify and change negative thought patterns, which helps to disrupt the cycle of depression. Medications like antidepressants can also be prescribed by healthcare professionals to help rebalance brain chemicals involved in mood regulation.

 

In addition to professional treatment, self-care plays a crucial role in managing depression. Engaging in regular exercise, maintaining a healthy diet, getting enough sleep, and avoiding alcohol and drugs can improve mood and promote well-being.

 

Finally, building a strong support network of friends, family, and mental health professionals can also provide necessary encouragement, support, and understanding during difficult times.

 

How to help a loved one in depression

If someone you care about is showing signs of depression or living with it, your support and understanding can make a world of difference. 

 

As a supportive friend or family member, remember:

  • Depression is not a choice. It can affect anyone, regardless of age, race, or background. Avoid minimising their feelings or urging them to “snap out of it.”
  • Listen without judgement. Be a safe space for your loved one to share how they’re feeling and what they’re thinking. Reassure them of your love and support. Having someone to talk to can be extremely helpful.
  • Help your loved one practice self-care. Help them prioritise healthy sleep, nutritious meals, and regular exercise. These practices may not completely cure depression, but they are scientifically proven to improve mood and create a foundation for healing.
  • Encourage your loved one to seek professional help. While depression can feel overwhelming, it’s important to remember that it’s a treatable condition. With the right support, a person can manage it and live a fulfilling life — sometimes even recover. Consider asking your loved one if they’d like you to set up therapy – whether one-on-one, or digital – for them.

Seeking help and/or treatment when you’re struggling with depression is not a sign of defeat; it’s a sign of strength. It’s the first step towards reclaiming your life, pushing back the grey clouds, and rediscovering the vibrant colours of the world.

 

 

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