Mental Health: Tools to Manage Depression
It is pretty fair to say that everyone has gone through a depressive state during their lifetimes. Some people overpower those negative emotions and try to carry on with their lives. But unfortunately, for others it is not so easy. Depression is known as a mood disorder that can seriously affect a person’s ability to carry out everyday tasks and may even have an effect on a person’s physical health if not treated. And over time, it also may be a bridge to other mental and physical conditions. Some studies show that around 7% of adults have been diagnosed with depression as of 2022, and those that are aged between 12-25 years old have the highest rate. With over 200 million people worldwide suffering from depression, the World Health Organization has stated that it is the leading cause of disability across the globe. (Single Care, 2022)
The symptoms of depression can vary wildly from person to person. It may come about as having feelings of great sadness, so much so that it may even make you lose interests in activities and tasks that you normally enjoy. It can also make you lose focus on even the simplest of tasks. Some people try to cope with depression by overeating, while others may lose their appetite and eat far less than normal. People with this condition may also have trouble sleeping at night, or it may go the other way and they may oversleep. It can even go to the extreme for some, who may feel worthless or guilty, which in turn may lead to self-harm and even suicidal tendencies. The sad thing is that many factors can cause a person to get depression. It may be genetic, passed on by family, or it can be caused by environmental factors, such as abuse or poverty. A person’s biochemistry and personality may be a factor also, especially with people that have low self- esteem. (Felix Torres, 2020) So with all these factors contributing to depression, what can a person do to fight it?
There are several self-help options that a person suffering from depression can try. For one, the simple act of going outside can have a positive effect on a person’s mental condition. A person who does not get natural sunlight after long periods of time may worsen their depressive state. Spending a period of time outdoors and contemplating nature can be therapeutic for some going through hard times. In turn, breathing exercise and looking inwards to study your emotions when feeling overwhelmed may be an effective combo in helping a person’s mood. (Livi, 2021) During the COVID-19 pandemic, quarantines made some people feel very isolated and alone, which can make depression a lot worse. Now with the pandemic restrictions slowly fading away in most places, it is a lot easier for people to go out and get some fresh air.
As was stated earlier, isolation can have a detrimental effect on a person's mental state, especially in people with severe depression. If possible, connecting with people can be a great tool in the fight against depression. Being around friends and loved ones can alleviate a person’s negative mental state. Trying to have a social life may help keep a person’s mind off the things that are causing their depression. A person suffering from depression can discuss how they feel with others they trust, which can be an effective way to cope with depression and can help a person find the strength to move on from the things that are weighing them down.
It may be surprising to some but making changes to one’s diet may have a profound effect on a person going through depression. Studies show that consuming foods rich in omega-3 fatty acids and vitamin B12 may have a effect on the chemicals that are in the brain that affect mood and other functions. It seems that having low levels of these nutrients can lead to a person developing depression. A person can get these nutrients by consuming seafood or dairy products, or they can take supplements. Eating fruits and vegetables and other foods low in fat, but rich in carbohydrates may also raise a person’s level of serotonin, which is a brain chemical that can stabilize and boost a person’s mood. (WebMD, 2021)
Sadly, for some people that are battling depression, these self-help options may not be enough. A person with severe depression may need to consult with a doctor, who may ask them a series of questions and evaluate the person suffering from this condition. It may be possible that depression may be cause by an underlying health issue. Laboratory tests may be conducted as part of the evaluation and a person may be referred to a psychiatrist for further study. After an evaluation is done, medical treatment may be given to battle the effects of depression. (Mayo Clinic, n.d.)
Of the treatments that are available, a doctor may start by giving a patient suffering from depression a selective serotonin reuptake inhibitor (SSRI). These types of medications tend to be safer to use and have fewer side effects than other antidepressants. Examples of SSRIs that are available include citalopram (Celexa), fluoxetine (Prozac), paroxetine (Paxil), and sertraline (Zoloft). If improvement is not seen after using an SSRI, then stronger medications like Tricyclic antidepressants may be used. Tricyclic antidepressants may be used after first trying SSRIs because the side effects from these medications tend to be more severe. Serotonin-norepinephrine reuptake inhibitors (SNRIs) and atypical antidepressants, such as mirtazapine or trazodone may be used as well. When all other medications fail, monoamine oxidase inhibitors (MAOIs) may be given to a patient. A strict diet is required when a person takes a MAOI medication because of its serious side effects, as well as its dangerous and sometimes deadly interactions with certain foods like cheeses and wines. In the end, the doctor will decide what is best for the patient and work from there. (Mayo Clinic, n.d.)
As discussed, depression may appear due to environmental factors, including the work environment. Seafarers work long months out at sea, and this may cause them to feel a strong sense of isolation and loneliness. Being far away from their families and loved ones can be a major blow to their mental health as well. Work stress and lack of social interacts can also contribute to worsening a person’s depression. Seafarers experiencing depression may try to use the options discussed in this article to help battle the disorder. The International Seafarers’ Welfare and Assistance Network (ISWAN) has a training package named Seafarers’ Mental Health and Wellbeing that is produced by KVH Videotel. As stated, on the website, seafarerswelfare.org, “Seafarers’ Mental Health and Wellbeing focuses on the positive things seafarers can do to help themselves and their fellow crew members deal better with the challenges of life on board.” (ISWAN, n.d.) More information can be found in this link: https://www.seafarerswelfare.org/our-work/seafarers-mental-health-and-wellbeing . Seafarers can also use SeafarersHelp, which is a 24-hour multi-lingual helpline for seafarers and their families. It is free and confidential, and more information can be found for those interested here: https://www.seafarerhelp.org/ .
For other resources, people suffering from depression may research websites like Very Well Mind. They have a list of online help that are available for people to contact. In their website, they have stated, “We independently research, test, review, and recommend the best products. Healthcare professionals review articles for medical accuracy.” (Hirschlag, 2022) More information can be found here: https://www.verywellmind.com/best-online-help-for-depression-4691259
Help is out there, there are many organizations that are doing their part to combat depression. If you feel that self-help treatments do not work, seek the advice of loved ones and medical professionals. You do not have to battle depression alone, there is always someone out there ready to listen.
References
Felix Torres, M. M. (2020, October). What is Depression? Retrieved from American Psychiatric Association: https://psychiatry.org/patients-families/depression/what-is-depression
Hirschlag, A. (2022, January 13). Best Online Help for Depression. Retrieved from VeryWell Mind: https://www.verywellmind.com/best-online-help-for-depression-4691259
ISWAN. (n.d.). Seafarers' Mental Health and Wellbeing. Retrieved from ISWAN: https://www.seafarerswelfare.org/our-work/seafarers-mental-health-and-wellbeing
Livi. (2021, January 4). Help for depression — 7 daily tools to improve your mood. Retrieved from Livi: https://www.livi.co.uk/your-health/help-for-depression-7-daily-tools-to-improve-your-mood/
Mayo Clinic. (n.d.). Depression (Mayor Depressive Disorder). Retrieved from Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/depression/diagnosis-treatment/drc-20356013
Single Care. (2022). Depression Statistics 2022. Retrieved from The Checkup by Single Care: https://www.singlecare.com/blog/news/depression-statistics/
WebMD. (2021, November 11). 17 Everyday Ways to Ease Depression. Retrieved from WebMD: https://www.webmd.com/depression/ss/slideshow-depression-diet-stress-exercise