Depression is one of the most common mental health disorders. Nearly 12 million women, or 12% of all women in the United States are diagnosed with depression at any time, compared to 7% of men or just over 6 million men.
Mild and moderate depression can be differentiated from Major Depression or clinical depression. (University Health Services Tang Center Berkley, CA).
There are many factors that can contribute to what is referred to as unipolar depression, that is depression without bipolar symptoms. Genetics can play a role. While there is often much discussion about "chemical imbalance" and its role in depression, really, this simple theory has not held up under closer scrutiny. There are other models of psychology that are more complete in considering the causes of depression. See: See
Urie Bronfenbreener’s
bioecological model of
mental health.
While genetics does play a role in depression, it is only one factor among many. There are many lifestyle and social issues that can be at the root of depression.
These are some possible factors that can be involved:
· Stressful life events
· Current or former substance abuse.
· The loss such as the death of a loved one.
· Several stressful situations coming in a series can also lead to depression such as a romantic relationship, doing poorly on a test, losing one's job, a major family crisis, etc.
· A promiscuous lifestyle for some can contribute to depression.
· The thwarting of a major goal can contribute to depression for some.
· Some studies suggest that "chronic strains," ongoing relatively low-key stressful situations may lead to depression in some
· Child abuse can contribute to a predisposition towards depression for many.
· Early parental loss can contribute to a predisposition towards depression in some.
· Situations that lower self-esteem be a contributing factor
· The need for a more healthy diet and exercise.
· Some physical conditions can lead to depression.
· Having an abortion can result in depression for many women, and surprisingly for men as well. See Psychology Today, May/June 2004. Sometimes that grief that comes as a result of abortion can be long-term.
· Genetic predisposition can also predispose certain persons towards depression, along with any of the above or other stressors.
· Television can also be a contributing factor for many, especially women, who tend to be more delicate or sensitive emotionally (certainly not a rule, but a general observation). The passive nature of television lends itself well to depression, The constant “sound byte” bombardment of media messages, especially in commercials weakens the mind and its ability to focus, and the news itself can contribute to a negative, even cynical outlook on life, at times, which can also be a contributing factor. That television contributes to depression has been alluded to in clinical studies. (See: University of Maryland, (2008). Science Daily).
Movies which are deeply emotional can also contribute to depression for some people. In the U.S., television is generally (but not always) something that isolates people, and it can become a tool for social isolation, (as can the computer and Internet, especially if used in excess). Social isolation and overuse of any form of the media can be a contributing factor in depression.
Solutions and Ideas to Overcoming Depression
These are just 4 ideas among many that may prove to be helpful for those endeavoring to overcome depression.
Please see
Help for Depression on the AYCNP website for a more complete discussion of the subject.
1. Cut back or do without television. It can and, most times will make a positive difference. Reading the newspaper or news magazines to keep up with the world and local news, and trying to focus on reading positive reports rather than negative, is gentler on the mind and strengthens rather than fragments the mind. Reading takes more mental effort than watching a program on television, and the act of reading is more mind-strengthening than passively viewing the television. We can be more selective in what we choose to read than when watching the news on television.
2. Attention to good diet and nutrition can make a positive difference. Breakfast is the most important meal of the day. It has been observed that some, including some children and teens, with depression may skip both breakfast and lunch and not eat until later in the evening. Also, a healthy breakfast, rather than a junk food, sugary-cereal or PopTart breakfast is of importance.
3. Exercise can help most forms of depression. One Duke Universtiy study indicated that for mild and moderate depression, regular moderate exercise was more effective than medication both in short term improvement and in long-term recurrence rate.
4. Cognitive behavioral therapy (CBT) has been found to be as effective as medication in terms of both short and long term results as a whole. When combined with other lifestyle changes, CBT can prove to be all that is needed for the vast majority suffering with depression. For those who have been abused, it is often times essential to talk things out with a sympathetic listener, mate, pastor, minister, friend, or professional to experience healing. One needs to change one’s thinking from an all or nothing approach to life, to acceptance of one’s personal weaknesses without self-condemnation.
5. Spirituality. Prayer, Bible reading, a worthwhile purpose in life, doing good on a regular basis towards others, helping others in need, giving of oneself in a balanced way all have their role in recovering from depression. Watching violent movies, pornography addiction, self-destructive lifestyles such as with smoking or substance abuse need to be avoided and overcome.
Conclusion on Depression Symptoms and Lifestyle Solutions
Depression can be overcome in most cases, without medication, although, it might be a less immediate response than that some experience with medication. Long-term healing is achieved rather than a “quick fix” that many are looking for or might sometimes experience with antidepressants. Getting to the roots of depression helps, and making lifestyle changes can result in a tremendous positive difference for symptoms of depression.