Causes of Depression

• What is Depression 

  Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.

  
  
  
  

   

  Symptoms of Depression 

  A person is diagnosed with a major depression when he or she experiences at least five of the symptoms listed below for two consecutive weeks. At least one of the five symptoms must be either (1) depressed mood or (2) loss of interest or pleasure.

  Symptoms include:

  1.    Depressed mood most of the day, nearly every day

  2.    Markedly diminished interest or pleasure in activities most of the day, nearly every day

  3.    Changes in appetite that result in weight losses or gains unrelated to dieting

  4.    Changes in sleeping pattern

  5.    Loss of energy or increased fatigue

  6.    Restlessness or irritability

  7.    Feelings of anxiety

  8.    Feelings of worthlessness, helplessness, or hopelessness

  9.    Inappropriate guilt

  10. Difficulty thinking, concentrating, or making decisions

  11. Thoughts of death or attempts at suicide

  
  
  
  

  Causes of Depression

   

  Lots of things can increase the chance of depression, including the following:

  • Abuse. Physical, sexual, or emotional abuse can make you more vulnerable to depression later in life.

   

  • Age. People who are elderly are at higher risk of depression. That can be made worse by other factors, such as living alone and having a lack of social support.

   

  • Certain medications. Some drugs, such as isotretinoin (used to treat acne), the antiviral drug interferon-alpha, and corticosteroids, can increase your risk of depression.

   

  • Conflict. Depression in someone who has the biological vulnerability to it may result from personal conflicts or disputes with family members or friends.

   

  • Death or a loss. Sadness or grief after the death or loss of a loved one, though natural, can increase the risk of depression.

   

  • Gender. Women are about twice as likely as men to become depressed. No one's sure why. The hormonal changes that woman go through at different times of their lives may play a role.

   

  • Genes. A family history of depression may increase the risk. It's thought that depression is a complex trait, meaning there are probably many different genes that each exert small effects, rather than a single gene that contributes to disease risk. The genetics of depression, like most psychiatric disorders, are not as simple or straightforward as in purely genetic diseases such as Huntington's chorea or cystic fibrosis.

   

  • Major events. Even good events such as starting a new job, graduating, or getting married can lead to depression. So can moving, losing a job or income, getting divorced, or retiring. However, the syndrome of clinical depression is never just a "normal" response to stressful life events.

   

   

  • Other personal problems. Problems such as social isolation due to other mental illnesses or being cast out of a family or social group can contribute to the risk of developing clinical depression.

   

  • Serious illnesses. Sometimes, depression happens along with a major illness or may be triggered by another medical condition.

   

  • Substance misuse. Nearly 30% of people with substance misuse problems also have major or clinical depression. Even if drugs or alcohol temporarily make you feel better, they ultimately will aggravate depression.

            How to overcome depression

  1. Meaning: Find small ways to be of service to others.

  Find personal meaning by serving something larger than yourself. Remember service doesn’t have to be big to count. Consider this, “Success, like happiness, cannot be pursued; it must ensue… as the unintended side effect of one’s personal dedication to a course greater than oneself.” – Viktor E. Frankl, Man’s Search for Meaning

   

  2. Your goals: Find workable goals that give you a sense of accomplishment.

  Most people feel guilty when talking about goals because they set unreasonable or unworkable goals. A goal is workable if it’s:

   

  Something you can control (i.e., it doesn’t depend on others)

  Manageable (i.e., not overwhelming)

  Realistic for you (not for someone else)

  Measurable (i.e., you know whether or not it is done or getting done)

  If something goes wrong with your goal, adopt a “what can I learn from this?” attitude (versus a judgmental, “this is why I’m horrible” attitude). Also, be careful when comparing your progress with others. We usually compare our biggest weakness with another person’s biggest strength. This is unfair (and usually not accurate anyhow).

   

  3. Pleasant Events: Schedule pleasant activities or events.

  Don’t wait for yourself to be “in the mood.” For example, give yourself permission for a 30-minute “vacation” or schedule a healthy hobby every day. Just remember to do these activities with the right attitude (see Engagement).  Also, practice gratitude — take time to notice what went well today, not just what went wrong.  Consider keeping a gratitude journal.  Know that being grateful for your blessings doesn’t mean you have to discount your problems.

   

  4. Engagement: Stay in the present.

  This practice is sometimes called mindfulness. As best you can, during activities try not to be in your head with self-judgment. You may not be able to turn off the self-judgment, but you can notice it and bring yourself gently back to the present.  Research shows that people with higher self-compassion also have higher self-worth or self-confidence.

   

  For those who have difficulty with self-compassion or healthy engagement, you can find self-compassion exercises on Kristin D. Neff’s website here. Mindfulness Based Stress reduction courses are also available throughout Utah.

   

  5. Exercise: And, eat right too.

  Doing moderate exercise about five times a week (30 minutes a pop) can dramatically help your mood.  Moderate exercise is a level of activity where it is difficult to sing from your diaphragm while doing it.  Also pay attention to how the type of food or drink you’re eating influences your mood.  You don’t have to do fad diets, but anyone will be depressed if they frequently binge on carbs, junk food, and energy drinks. Remember the virtue of moderation.

   

  6. Relationships: Focus on people who lift you up.

  Interact frequently with others that bring you up (not people that bring you down). While it’s OK to have some alone time, find a balance and don’t isolate yourself or the depression will linger.

   

  7. Sleep Regularly: Try to keep a regular sleep schedule.

  Keep a balance with not too little and not too much sleep. Staying up late one night and then sleeping in excessively the next day is a sure-fire way to feed depression.  Also, don’t try to solve problems late at night when your brain is half-asleep.

  
  

   

   

  
  
  
  
  

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