Depression is not just a typical term that you may hear on social media, it's being a major problem in today's youth and mainly faced by teenagers from the age of 16-19.
When we talk about depression then it's not a problem that lies in India only it's spreaded over the whole world.
According to some reports and articles on the official website of WHO it is estimated that over Globally, it is estimated that 5% of adults suffer from depression.Approximately 280 million people in the world have depression.
That's actually a big number and apart from this depression has been spreading fast among the teenagers too.
According to the World Health Organization (WHO), it's estimated that around 10 to 20 percent of teenagers worldwide experience mental health conditions, with depression being one of the most common.
In the United States, the National Institute of Mental Health (NIMH) reports that around 3.2 million adolescents between the ages of 12 to 17 have had at least one major depressive episode in the past year. This represents approximately 13.3 percent of the adolescent population.
It's important to note that these statistics are based on reported cases, and not all cases of depression in teenagers may be reported or diagnosed. Therefore, the actual number of teenagers affected by depression may be higher. If you or someone you know is experiencing symptoms of depression, it's important to seek help from a mental health professional.
So this data actually shows how big the Depression problem is.
The harsh reality is that if someone is depressed in his life then it is very hard for him to avoid depression and come back from it.
Meaning of depression
Depression is a common mental health disorder characterised by persistent sadness, loss of interest or pleasure in activities, and other symptoms that can affect how a person thinks, feels, and behaves. It can range from mild to severe and can impact a person's ability to function in their daily life.
In simple terms Depression is a condition of mood where we don't like anything other than sitting alone . Just love to stay in silence . When we try to avoid people and when our mood does not encourage us to talk to someone , then that state of mind is called depression .
Symptoms of depression
According to the American Psychiatric Association (APA), symptoms of depression include:
- Persistent feelings of sadness, anxiety, or emptiness.
- Feelings of hopelessness or pessimism.
- Irritability or restlessness.
- Loss of interest in activities or hobbies once enjoyed.
- Fatigue or decreased energy.
- Difficulty concentrating, remembering, or making decisions.
- Changes in appetite or weight.
- Sleep disturbances, such as insomnia or oversleeping.
- Thoughts of death or suicide, suicide attempts.
The exact causes of depression are not fully understood, but it's believed to be a complex interplay of genetic, environmental, and biological factors.
It's important to note that depression is a treatable condition, and there are various forms of effective treatments such as psychotherapy, medication, or a combination of both.
What are the Top 5 causes of depression?
Here are few reasons according to me that cause people depressed :-
- When you lose someone whom you love the most.
- When your close ones expire.
- When you are mentally weak and are emotionally broken down.
- Weak or poor Financial conditions .
- Past memories can also be the reason behind depression.
The above can be a few reasons why one gets depressed, diving deep into the topic our research team found out that stressful situations, loneliness, consumption of alcohol and drug, society and peer pressure are such issues which causes depression.
I know that's going technical and quite complex here, but I would try to simplify the concept of depression for you.
Author's advice :- Don't be depressed due to silly reasons, be practical in life, focus on what you have, not on what you lost.
What are the best ways to avoid depression ?
5 Instant ways that will act as a mood refresher and will drive your depressed mind.
1. Take a deep breath and go outside, take a walk.
Study shows that going outside for a walk and walking in a natural environment makes your mind relax and you feel more energetic and relaxed.
This gives your mind a proper relaxation and you get free from overthinking and stress, so if you are depressed then stand up , tie up your sneakers and go for a walk. This can actually benefit you a lot.
Feeling the environment and nature that cold air in your mouth will boost up your mind and will give you relaxation.
2. Catch up with your friends.
Friends are the one whom we can share everything with, so if you are depressed or kind of sad in your life then, catch up with your friends.
Talk with them on mobile or else you can message them, sharing your feelings will make you feel better.
So the next time you feel sad , share with your friends and family members and ask them for help, don't feel shy to ask them for help.
They are the ones who can help you to get out of depression.
3. Listen to top mind freshener songs.
The Effects of Music Therapy on Depression Among College Students" conducted by Jin Hyung Lee and Hye-Jin Lee and published in the Journal of Korean Academy of Nursing in 2018.
In this study, 60 college students with mild to moderate depression were randomly assigned to either a music therapy group or a control group. The music therapy group received 12 sessions of individualised music therapy over the course of 8 weeks, while the control group received no intervention.
The results showed that the music therapy group had significantly lower levels of depression, anxiety, and stress compared to the control group. The participants in the music therapy group also reported feeling more relaxed, calm, and happy after each session.
Overall, this study suggests that listening to music, especially in a therapeutic setting, can be an effective tool for managing symptoms of depression.
So why don't you give it a try, open Spotify or any such music app on your phone and listen to your favourite songs, these songs will actually build up your mind and will make you more relaxed and you will feel better.
4. Practice Meditation daily
When it comes to meditation we can't ignore the fact that meditation is being the biggest solution to such problems, no matter what type of problem you are stuck in right now.
Practising Meditation has many benefits and a few of them are :-
- It gives you relief from your stress.
- Improve your sleep.
- You can even get relief from lower blood pressure and heart disease.
- It makes you strong enough towards your work .
- You can easily focus on your goals .
Meditation is the answer to all problems faced by people in life and it is important that we should practise meditation regularly .
Keeping all these benefits in your head, why don't you try meditation for once, it's a great way to reduce all your stress, anxiety and problems so try practising meditation daily.
Try to start with 5 mins and then expand it once you are trained and experienced.
5. Think positive & act positive
Negative thoughts have a big impact on your brain and on your body . You must avoid negative thoughts and just stay positive .
In psychology it is believed that whatever you will think will happen with you and i believe in it, so set a rule in your life that you will eliminate all your negative thoughts with a positive thought.
There is a well known quote by Swami Vivekananda and it starts like whatever you think you will become in your life. So why don't I think positively ?
Believe in yourself and think positive because our mind is like an antenna and it reflects a certain frequency According to our thoughts, so whatever we think our mind catches that kind of frequency.
So think positive and you catch up a positive frequency as a result you would get new opportunities to work upon.
6. Stay Happy & Boost your mental strength
Let me tell you something , when you are happy , your immune system becomes strong and your brain works faster. Smiling is not a big deal at all so you must try to keep an attractive smile on your face.
Remember, one who smiles in tough times is the real hero.
Smile everyday, don't let any kind of stress make you feel sad, feel happy, always stay inspired.
Everything lies in our head, so whatever you do you become, your thinking matters a lot.
Don't feel sad with the current situation, remember one thing: In a movie the hardest scene is actually done by the main lead of that movie. If you are facing such problems then believe in yourself.
7. Have a winner like attitude
Readers attitude matters a lot, good attitude matters a lot because the way you think decides the way you are going and to be honest good and a winner like attitude is a sign of a successful person.
You can defeat me financially , you can defeat me physically , you can defeat me in business , but you can defeat my mental strength .
You should have this type of attitude and when you will develop it then I am sure no one can defeat you . It's my promise .
8. Self talk & Discover yourself
This is beyond what you think, no one knows you better than you yourself. Build a bond with your inner soul, discover yourself, bring up your thoughts, talk with yourself.
9. Wake up early & Exercise daily
Exercise also plays an important role and acts as a mood refresher so in order to feel free and avoid stress and depression you can go with early morning, to be honest i would recommend you to wake up early in the morning every day.
Waking up early in the morning gives you a fresh start in your work.
Regular exercise makes you feel fresh and you get new energy and you feel fresh and enthusiastic throughout your whole day, to do this set up a morning routine .
10. Build new habits
Habits decide character and character decides success, one should approach for something big and successful habits for a good and a productive life.
Habits play a very important role in our life, so keep building positive habits in your life. Ignore toxicity, eliminate all your negative habits, avoid wasting time in useless activities and build the positive habits in your life.
Here's how you can build build habits in your life :-
- Make your habits interesting
- Follow habits that can build your future
- Make easy habits
- Be real to your habits
So those were the 4 steps to build habits. I would recommend you to check out the detailed article on this topic that would surely help you in building habits.
Summary of this article
Depression is a mental health disorder that affects millions of people worldwide, including teenagers. It is characterized by persistent feelings of sadness, loss of interest in activities, fatigue, changes in appetite or weight, and thoughts of death or suicide. Depression is a complex interplay of genetic, environmental, and biological factors.
The causes of depression may include losing someone you love, weak financial conditions, past memories, stressful situations, loneliness, and societal and peer pressure.
To avoid depression, there are some instant ways to improve your mood, such as taking a walk outside, catching up with friends, and listening to music. Seeking help from a mental health professional is also an effective way to treat depression.
There are various forms of effective treatments, such as psychotherapy, medication, or a combination of both. It's important to remember that depression is a treatable condition, and there is hope for those who are struggling with it.
Frequently asked questions
1. What is the best way to avoid depression?
1. The best way to avoid depression is by taking care of your mental health. This includes practising self-care, maintaining a healthy lifestyle, and seeking support when needed.
2. What are some effective ways to prevent depression?
2. Some effective ways to prevent depression include engaging in regular exercise, getting enough sleep, managing stress levels, and fostering positive relationships.
3. How can I protect myself from depression?
3. To protect yourself from depression, it's important to prioritise your well-being. This involves setting boundaries, practising self-compassion, and seeking help if you notice any signs of depression.
4. Are there any proven strategies to avoid depression?
4. There are proven strategies to avoid depression, such as maintaining a balanced and healthy lifestyle, seeking therapy or counselling, and building strong social connections.
5. What are the top tips for maintaining good mental health and avoiding depression?
5. Top tips for maintaining good mental health and avoiding depression include practising self-care activities, engaging in hobbies or interests, staying socially connected, managing stress effectively, and seeking professional help when needed.
6. Can lifestyle choices help in preventing depression?
6. Lifestyle choices can indeed play a significant role in preventing depression. Taking care of your physical health through exercise, healthy eating, and adequate sleep can positively impact your mental well-being.
7. How can I create a supportive environment to prevent depression ?
7. Creating a supportive environment involves surrounding yourself with positive and understanding individuals, seeking social support when needed, and promoting open communication about mental health.
8. Are there any specific activities or hobbies that can help in preventing depression?
8. Engaging in activities or hobbies that bring you joy and fulfilment can help prevent depression. Find activities that you enjoy and make time for them regularly, as they can contribute to your overall well-being.
9. How important is social support in avoiding depression?
9. Social support is crucial in avoiding depression. Building and maintaining strong relationships with friends, family, or support groups can provide a sense of belonging and emotional support, which can help protect against depression.
10. Are there any warning signs to look out for to prevent the onset of depression?
10. Some warning signs to look out for that may indicate the onset of depression include persistent feelings of sadness, loss of interest in activities, changes in appetite or sleep patterns, low energy levels, difficulty concentrating, and thoughts of self-harm or suicide.
If you notice these signs in yourself or someone else, it's important to seek help from a mental health professional.
Conclusion
So I would like to discontinue my words with this beautiful quote and it says Depression is a flaw in chemistry, not character." - Unknown.
Depression is not caused by your personal weakness, it's just a medical condition caused by imbalances in brain chemistry.
So believe in yourself and work on yourself, stay positive and be happy. I would love to hear your thoughts in the comment section below.
Thanks me later 😀
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