Can You Reduce Your Risk of Depression?
Symptoms of Depression
There are a range of symptoms of depression, as it really depends on the individual and their personal circumstances. Common symptoms are:
Low mood
Feelings of intense sadness
Helplessness and worthlessness
Guilt
Low self-esteem and self worth
Loss of interest in life
Suicidal thoughts
Anxiety
Irritability
Mood swings
Difficulty making decisions
Insomnia or oversleeping
Broken eating patterns
Lack of energy
Causes of Depression
Depression can be caused by a range of risk factors. For instance, you are more prone to developing depression if you have a family history of depression, or due to your genetics. Another risk factor is if you have a history of trauma or if you have suffered abuse or neglect.
There are other risk factors in your life, such as chronic stress, substance abuse, medication, loss of a loved one, loss of financial stability, unemployment, or issues such as domestic abuse, or postnatal depression.
Can You Reduce Your Risk Of Depression?
You can take preventative measures and protective factors in order to lower your chances of suffering long-term effects of depression, especially if you have a family history of depression. While there’s no way to 100% prevent depression, managing the things you can control goes a long way in increasing your resilience.
This often involves practicing self-care methods and nurturing both your physical and mental health. To help reduce the risk, follow these tips:
Maintain a Balanced Lifestyle
This is very important, and many undervalue its importance. Studies have shown that better diet and lifestyle habits are linked to a lower risk of symptoms of depression. In addition to adopting healthy eating habits, ensuring you get enough sleep can also help you maintain a stable mood. Disruption of sleep can be a risk factor for depression. Along with this, ensure you get enough exercise to keep your hormones balanced and boost your mood.
Reduce Stress
Stress can stir up your fight-or-flight response in your brain, which can make you more prone to anger, aggression, and irritability. To help keep your mood stable, try to manage stress with mindfulness, meditation, exercise, or by going to a therapist.
Self Care
Self care is very important. You need time to yourself to calm your nervous system and clear your mind. This could involve meditation, taking a walk, reading a book, or having some quality alone time.
Adopt Healthy Coping Mechanisms
Unhealthy coping mechanisms could be things like smoking, alcohol, or substance abuse. Relying upon these could actually exaggerate feelings of anxiety and depression.
Speak to Someone
Finally, if you are worried that you are at risk of depression due to trauma, genetics, chronic stress, or other factors, then it is important that you speak to someone you trust about how you are feeling.
It is also a good idea to reach out to a therapist or counselor for guidance. They will give you the resources and support you need to feel happier and lower the long-term risks of depression.