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Depression Treatment in Sheffield 1.0.1

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You might have already looked at lots of web pages to see if you can figure out what you can do to help relieve your depression. It’s likely that by now, you’re feeling overwhelmed with all the possibilities. Certainly, you’re skeptical about some of the suggestions and generally unclear as to your way forward.

There are a couple of things that I’ve found useful. There are a variety of options, and it helps to know how some people navigate through these possibilities. It also helps to look at some of the latest developments that could benefit you.

Two Core Understandings

Not every remedy works for everyone. There is no surefire or certain cure for depression. Some things work for a group of people, and are ineffective for another. This means you’re probably going to have a go at a few things to reach the aim of getting rid of your depression.

Generally, it takes a combination of treatments to produce the desired results. We all have this thought that there must be one fantastic solution that is just right for us, and we keep looking. However, you will need a combination of things. This means you may well have discovered enough options already to help you. No need to keep looking.

The good news is that, it’s not like trying to crack a safe, where you have to guess the exact combination of treatments. It’s likely though that you’re going to have a go at a few things, and then build up a collection of interventions to get the solution you want.

Battling, Combating, Defeating Depression

When we think of diseases like malaria, viewing it as a battle can be a useful metaphor. We want to fight it back and win. This approach is carried across to depression treatments. Many of them talk about defeating and beating depression.

There is merit to some of these approaches; they broadly fall into 2 areas – Symptom reduction and the removal of the causes of depression.

  • Symptom reduction

When we talk about symptom reduction, it’s common to immediately think of antidepressants. This can either be a pharmaceutical drug or some natural remedy. For many with depression, these can be a significant component of their road to recovery.

When you’re feeling so low, so down and so under resourced, it can be difficult to move forward. Reducing some of the symptoms can give you the energy you need to get up and go to places that can help you. This allows you to make the necessary changes to not only recover from your depression, but also to reduce the likelihood of it recurring.

  • Tackling the causes of depression

Once again, for each of us, the causes of depression will be some unique combination. We can look at some of the general issues that can lead to depression.

Stress and lack of sleep can both mimic depression. They mimic it so well that it can eventually lead some people into depressed states. Dealing with both of these though can be quite stressful. If you do not have enough sleep, then trying to get an extra hour a day in bed may require quite significant lifestyle changes. Stress caused by families, work or other factors do mean that once again lifestyle changes may be needed. If you are in the middle of a serious depressive episode, then you may not be resourced to make these changes. This is where the symptom reduction mentioned previously is relevant.

For a few, what they eat can have an impact on depression. Too much coffee or alcohol can be a problem, for example. Some unfortunately have food allergies or intolerances. There are plenty of people here in Sheffield who can test you for this. Please note that even if you do find you have food intolerances or allergies, these may not be the cause of your depression.

Additionally, a few people are short on some vitamins, minerals or essential fats. If you suspect that this might be the case for you, then the simplest solution is to go buy a decent quality supplement, and then take it as a manufacturer describes. If you’re deficient, then within a month, you should start to feel some relief. This can be a lot cheaper and quicker than trying to get somebody to help you to figure this stuff out. If there are no changes, then it’s likely that this is not the case for you.

New Approaches And Understandings About Depression

Over the last 30 years, there has been tremendous progress towards understanding what can trigger depression in people, what can hold that depression in place, and even when somebody is recovered, where they can be vulnerable to relapse.

A simple summary would be mental habits. How we think, and the way we think about our thinking. The origin of this approach goes back to the idea that we must think positively. However, this can be very difficult to do when you’re low. It’s back to battling against our own thoughts. We can do it for a while. However, sustaining this head-on attack is tiring.

Along came a range of what are called cognitive therapies. It’s an approach that is focused on looking into the way you think. One of the best-known forms of cognitive therapy is Cognitive Behavioural Therapy (CBT). This form of therapy is available on the NHS. Certainly, some have benefited from this approach, however not all.

Over the recent years, a new range of approaches has come along, building on the work of CBT. There are generally 2 components of these new approaches; one is called ‘mindfulness’ and the other is about ‘living a value rich life’.

Mindfulness is really about being aware of what’s going on right now. Having this awareness can reduce your chances of getting stuck in your negative and dark thoughts. This is common in most people with depression. Developing mindfulness is a skill. And like any other skill, it takes time and practice to develop it.

As with any skill, you can develop it by yourself. There are plenty of materials available for free or low-cost today. If you want to move quickly and make sure that you’re more effective, there are groups or individual practitioners who can help you. The groups look out for mindfulness classes; especially the mindfulness based cognitive therapy (MBCT), which is an eight-week intensive program that is specifically designed to help people with depression. Many practitioners use mindfulness with their clients, although some practitioners no longer use the term mindfulness. A common approach today is called acceptance and commitment therapy (ACT).

A 2nd thread is a value rich life. People who live their lives in alignment with our values are much happier than those that don’t. Once again, you can do much to help yourself in this area. And yes, once again, working directly with the practitioner can help you more quickly progress towards living your life in alignment with your values. When working with somebody else, they can more quickly help you challenge limitations. They can give you specific actions to take, so you can move more quickly towards your desired life.

In Summary

There are plenty of different things out there that can help you overcome your depression. There are various strategies and techniques.

It’s best to have a good go at a few things, to help you find the right way forward. It’s useful to combine a few approaches to get the full results you’re looking for.

For most people who are trying to overcome depression, finding a practitioner or a group to work with can be the quickest route forward.

 

What Is Depression?

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Depression is a label given to a mental health problem, and is a term used to describe an emotional and physical condition as well. A person suffering from depression may feel empty and may no longer find meaning in life. However, it’s important to understand that being diagnosed with depression doesn’t mean that you’ll be ‘stuck’ with being depressed and never be happy again.

A simple definition of the term ‘depression’

The term depression refers to a condition when a person is feeling unhappy, down and all alone. It’s used to describe an overwhelming feeling of sadness, loneliness, hopelessness, boredom and anger. There can be contributing factors that can trigger an onset of depression. Yet often, many people may experience depression for no apparent reason at all. If symptoms persist for quite a while, usually after 2 weeks, then this could be a sign of a mental illness.

What is clinical depression?

Clinical depression is the medical term used for a mental health disorder. Anyone can be affected by depression, regardless of age or gender. It can have a significant impact on a person’s sense of self-worth and ability to carry on with daily tasks. It may also affect a person physically and socially. The good news is that depression can be treated. An important first step to overcoming depression is to accept that you’re going through it, and then talk to someone about what you’re experiencing. It’s best to seek appropriate help and to continue looking for ways to help yourself get over it. It may not be easy to make yourself get out there. However, it’s important to understand that you need to take action and take the necessary steps to your recovery.

Signs of Depression

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One of the common signs of depression is having a constant low mood. Everyone may experience feelings of sadness at some point in life. However, feeling low for quite some time may no longer just be an emotion, but a sign of clinical depression. In this article, you’ll learn more about some of the common signs of depression.

It’s important to realize that being aware about the early signs is crucial, as an early intervention can help prevent your symptoms from getting worse.

One of the common indications is  that you can easily observe is a sudden change in your mood. Are you suddenly feeling constantly sad, hopeless and worthless? Are you experiencing a lack of interest in life and a lack motivation to keep on going? Are you hiding yourself away from others? If your answer to these questions is ‘yes’, then you might be suffering from clinical depression.

Depression can sometimes be too overwhelming that it can affect your ability to carry on with your daily responsibilities. This can be accompanied by other signs of depression, including a lack of energy, poor concentration, lack of patience and the inability to make decisions. All these signs can make you feel even more worthless, as your depression may stop you from performing your day-to-day tasks and from doing small constructive things to help yourself.

One of the common physical signs of depression that you may easily notice is a change in your sleeping pattern. Are you having difficulties trying to fall and stay asleep? It’s important to understand that having a lack of sleep can lead to other depressive symptoms. This can leave you feeling exhausted, stressed out and irritable. Other physical signs include constipation, upset stomach, headaches, and unexplained body pains.

Most people who are depressed tend to have a negative thinking pattern. Some people dwell on these and can’t help themselves from feeling constantly worried. These can lead to other emotional and behavioral changes, such as self-hate, feelings of intense guilt, being unrealistically fearful and low-self esteem.

Some people, particularly the men, may not display signs that are usually associated with depression. Instead, they show more aggressive signs, which can be easily missed. Instead of feeling sad, most men with depression would usually display signs of being angry, irritable and unusually grumpy. They are more likely to turn to bad habits to keep their minds of their depressive symptoms.

If you’re experiencing any of these signs of depression, it’s important to keep in mind that you don’t have to go through this alone. Understand that depression is more common than you think. So, there’s no need to be embarrassed about asking for help. It can be a good idea to talk to someone about the signs you’re having and seek appropriate help.

Read more about Therapy, Havening or Anxiety.

Symptoms of Depression

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The symptoms of depression are classified into 3 types – social, psychological and physical. These can be observed by how you think and behave, how you feel, and in your ability to socialize or nurture your relationships. Some of the common symptoms of depression are associated with feelings of sadness and a constant low mood. However, there are also other more aggressive symptoms that are often missed.

Anyone who is diagnosed with clinical depression, regardless of age, gender, or status, may experience similar symptoms. However, it’s important to understand that there are no two people who would experience depression in exactly the same way. This may vary according to the severity or the intensity of your feelings, your physical and mental health condition, and in how you’re able to cope with what you’re going through.

  • Social symptoms of depression

The social symptoms of depression can be observed in the way you behave around other people. Are you spending too much time on your own? Are you having problems socializing? Are you withdrawing yourself from your friends or colleagues at work? These may be signs that you are suffering from depression.

You may also notice a sudden lack of interest in things that you have previously enjoyed. Most people who are depressed would lose interest in anything like their work or hobbies, and even find that life no longer has any meaning. These sudden changes in your behavior can cause problems at home or at work, and may have a negative impact on your relationships.

  • Psychological symptoms of depression

Do you feel like ‘dark clouds’ are consistently hovering around you? Have you been feeling down for quite a while? Most people who are depressed have a negative thinking pattern and have feelings of sadness and a constant low mood.

 Some of the other psychological symptoms of depression include having feelings of worthlessness, hopelessness, frustration and guilt, a low self-esteem or poor self-confidence, irritability, constant bouts of crying or finding yourself tearful even at things that don’t usually make you cry, being constantly worried, poor concentration skills and the inability to make decisions.

If left untreated, depression can lead to more serious symptoms like uncontrollable anger and thoughts of harming oneself or even taking one’s own life.

  • Physical symptoms of depression

One of the early physical symptoms of depression that you can observe is a change in your sleeping pattern. Most people with depression find it hard to fall and stay asleep, while others may also find it difficult to make themselves get up from bed.

Some of the other common physical symptoms of depression include slowed movement or speech, lack of energy and libido, fatigue, headaches, constipation, nausea, muscle cramps, unexplained body pains and changes in appetite, which can lead to a sudden weight change.

It’s important to understand that depression is a mental health problem that needs treatment. If you’re experiencing at least 5 of these symptoms, then you might be suffering from clinical depression. It’s best to seek appropriate help, in order for you to get a proper diagnosis and receive the right kind of treatment that you need.

Read more about Therapy, Havening or Anxiety.

Dealing With Depression

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Dealing with depression may not be easy. However, it’s important to understand there are lots of things you can do to help you properly deal and eventually overcome what you’re going through right now. Let’s look at some of the things you can do for yourself, things that you may not know about.

  • Be grateful

This very simple strategy has been shown to help many people fell a little better.

A good way to start your day is to practice gratitude. Being grateful of the many things that you already have can be one of the easiest and simplest things you can do to help you feel less depressed. Have you given a thought about how fortunate you are for having so many great people around you? How about the many achievements you’ve had through the years?

It can be a good idea to make time for you to just simply think about all the wonderful things that you have right now. Realize that a simple act of thinking about everything that you can be thankful for, may be enough to help you feel good. This can help shift your mind off from your depression into a much brighter side of your life.

An excellent way of expressing gratitude is to say a heartfelt ‘thank you’ to those who are kind enough to add a little sunshine to your day. Think about the special people who have touched your life and let them feel how sincerely grateful you are. So instead of dwelling on your negative thoughts, it can be a good idea to rather focus yourself on finding other interesting ways of showing your gratitude.

  • Help others

You may well have heard this one before, or even tried it. The secret is contributing to others, doing the smallest thing that you know are of help to others. It is not just about volunteering your time. Getting involved with a charitable organisation is not enough if you are just resentful of the help you are giving.

Are you spending too much time on your own? Most people who are struggling with depression find it easier to shut themselves away from others. However, it’s important to understand that hiding yourself away can only make you feel even more depressed.

It helps to make a meaningful connection to other people. One thing you can do to help yourself overcome depression is to make yourself get out there and volunteer to help others. You’ll realize that helping others can help you as well, as it can make you feel good about yourself. The satisfaction you’d get from knowing that you’ve made a difference in someone else’s life can have a huge impact on your mood. Try to lend someone a helping hand today, and you’ll realize just how much it can give your self-worth a boost.

  • Engage in regular exercise

Exercise is more that going down the gym. It seems that it is the act of moving that is helpful.

When you’re depressed, it can be difficult to even think about doing something. However, it’s important to realize that you need to take action and put an effort in helping yourself feel better. Being physically active promotes the production of serotonin in your brain. Serotonin is a neurotransmitter that plays a major role in regulating your mood, and helps give you that ‘natural high’.

Increasing your physical activity can help you deal with your depression naturally. Find any type of physical activity that you’re interested in. When you enjoy doing something, it helps motivate you to continue doing it. Are you into sports or any other type of group activities? Perhaps you’d like to find a buddy whom you can exercise with.

Studies show that taking a nice walk outdoors can give you a ‘quick lift’ from your depression. In addition, experts suggest that taking a 30-minute walk each day can help you achieve a fit body and mind. If you haven’t been physically active for a while, a good way to start is by taking just a few steps. Understand that you don’t need to take big leaps to get to your recovery. You only need to take small, consistent, and helpful steps each day to get you there.

  • Eat healthy

Understand that what you feed yourself can have a significant impact on your mood. So, stay away from unhealthy foods and stick to eating healthy. Prepare meals that consist of foods rich in complex carbohydrates, protein, B vitamins, omega 3 essential fatty acids and other essential minerals.

  • Get a good sleep

Get yourself an adequate and uninterrupted sleep at night. Giving yourself a good rest can help improve your mood and leave you feeling refreshed. Lack of sleep can make you feel and look depressed. This can also lead to other symptoms of depression like lack of energy and irritability.

  • Practice relaxation techniques

Having a busy lifestyle can sometimes take a toll on your health. Realize that finding time for relaxation is just as important as scheduling other important appointments on your calendar. It can be a good idea to practice relaxation techniques, such as yoga and meditation. These are effective techniques in helping you achieve calmness and a clear mind.

Enjoy a good massage once in a while. This can help loosen up your tensed muscles, and make you feel ‘less stressed’ and ‘less depressed’.

  • Spend time with your pet

Studies show that caring for a pet can help reduce your stress and your depressive symptoms as well. Pets can offer you unconditional love, which can significantly help improve your mood. The daily responsibility of feeding and grooming your pet can help keep you stay on track, and give you back a sense of control over your life.

  • Get the support you need

Understand that depression is more common than you think. So, there’s no need to be embarrassed about asking for help. Find someone whom you can trust and whom you feel comfortable enough to open up to. It may not be easy to talk about what you’re experiencing, but realize that talking can be a great way to help you understand better what you’re going through.

The key to dealing with depression is to allow others to help you get through it. Some people find it helpful to seek help from their family, friends and co-workers. Sometimes this can be just as helpful as seeking professional help.

It’s useful to continue educating yourself about other ways you can use in dealing with depression. Keep in mind that help is always out there. Understand that depression can be treated, and with consistent effort in the right direction, you will get over it.

Read more about Therapy, Havening or Anxiety.

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