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Depression is a word that is often used in today’s society to express feelings of being “down” or sad. However, major depression is a serious disorder marked by symptoms that can cause a severe disruption in one’s life. This is because unlike just feeling sad at times, symptoms of depression can last for extended periods of time and increase in severity, making it difficult to carry out normal life functions such as going to work or school.
Approximately 7.1 percent of adults (ages 18 and older) in the U.S. experience a major depressive episode, with ages 18-25-year-old having the highest rates of prevalence. This is especially significant as many people during these age ranges are either pursuing higher education or are in the workforce. On top of this, they may be experiencing particular stressors that come with young adulthood, such as dealing with the cost of becoming financially independent from their parents, the burden of student loans, homesickness, unhealthy diets, among other sources of stress.
Given these possibilities, it is easy to see how these ages might be particularly at an increased risk of experiencing a depressive episode. Meanwhile, older adults may have to deal with the pressures related to maintaining their careers and households, or taking care of their aging parents in addition to possibly their own children. For this reason, it might not be much of a surprise that major depression is the leading cause of disability for ages 15 to 44 years-old in the United States. Due to the significant impact depression can have on one’s life, recognizing early signs of the disorder is especially important as it is the first step to seeking treatment.
What Are The Symptoms And Risks?
Some common symptoms of depression include:
- Feelings of sadness, worthlessness, or hopelessness
- Increased anger or irritability
- Low self-esteem
- Extreme changes in sleep patterns
- Loss of interest in most activities that used to bring you joy or pleasure
- Fatigue
- Feelings of guilt or self-blame
- Suicidal ideation
Although this is not an extensive list, it does give you an idea as to what signs to look out for either in yourself, a friend, or a family member. Another thing to be aware of is the risks that increase one’s chances of experiencing depression. One risk factor includes experiencing a traumatizing event, such as the death of a loved one. Some other risks may be more related to one’s own personality such as being self-conscious or self-criticizing by nature. Other risks can include having a family history of depression, a personal history of mental health disorders, and/or a history of alcohol or drug use. Risks may also be specific to certain populations. For example, research has shown that LGBT+ individuals (and particularly the bi+ and trans communities), people that suffer from severe or recurring health conditions, and women more so than men are at higher risk of experiencing a major depressive episode.
What Can You Do?
In the case that you or someone else is experiencing symptoms, getting access to professional help sooner rather than later is important to ensure symptoms do not get more severe. Help may come in the form of therapy (such as cognitive therapy) and/or antidepressant medications.
In addition, there are some personal changes that you can make to help yourself cope or decrease your risk for depression. These are usually in the form of adopting healthier life practices. This can include exercising, maintaining a healthy diet, participating in hobbies, socializing with friends or family, and establishing and sticking to a daily routine. Because of the fact that stress is linked to depression, making these changes can help in reducing your overall stress and in turn decrease your risk for depression. Another key way to help cope with stress and depression is also to prevent rumination through mindfulness. Mindfulness can be described as the ability to be mentally present in one’s life. A common method used for practicing mindfulness is through relaxation techniques such as meditation or breathing exercises.
Practicing Mindfulness
Research has shown that rumination, or negative overthinking patterns causing distress, can often worsen one’s depression. One study in adults found that rumination may actually be a potential risk factor and a consequence of depression. However, the good news is that studies have found that mindfulness can not only decrease psychological stress, but the reduction of this stress can actually indirectly help reduce depression and anxiety. Mindfulness can even be used in tandem with cognitive therapy to help combat the negative thoughts associated with depression such as thoughts about hopelessness and low self-esteem.
The Key Take-Away
Depression is something that affects many people of all ages, including adults in both younger and older adulthood. Recognizing symptoms of depression early on is important to ensure that you or a person gets the help that they need. Seeking out a professional sooner rather than later can be extremely helpful, especially since medication and therapy have been proven to help reduce depressive symptoms and can largely improve one’s quality of life. Being aware of risk factors is also important for understanding who is at most risk of experiencing depression. While risk factors can’t always be changed, lifestyle changes can be important in helping reduce further risks. Some lifestyle changes may include maintaining a healthy diet, exercising, or practicing mindfulness if you are struggling with rumination or stress. These ideas are especially significant, as adulthood often comes with many stressors for younger and older adults alike. Overall, recognizing symptoms, risks, and finding ways to cope in addition to professional help are all important steps in handling depression.
