What can we do to prevent depression and relapses?
Depressive disorder is a common mental health condition. It involves a depressed mood or a loss of pleasure or interest in activities over extended periods. Depression is different from experiencing typical mood swings. It can affect all aspects of life: relationships with family, friends, and the community, as well as functioning at school or work. It can occur at any age and in any gender, although women are more prone to it, and it can manifest differently in each person. There are various risk factors for developing depression , such as experiencing stressful and traumatic events, hormonal factors, and social factors, such as isolation and unwanted loneliness, or financial difficulties. What can be done to prevent it? How can we avoid a relapse? How can we help someone recovering from depression to prevent future relapses?
When discussing the prevention of depression (major depressive disorder), it's important to distinguish between primary and secondary prevention. Primary prevention of depression involves identifying risk factors that can contribute to the development of a depressive state. Secondary prevention in individuals with depression focuses on reducing the risk of relapse and the chronicity of the disorder.
For the family , it's about recognizing any changes in the affected person's mood and referring them to specialized professionals. For the professional , it's about recognizing and addressing the first signs or symptoms of depression in the person being treated, in order to prevent it from progressing to full-blown depression.
Exercise helps stimulate hormones (like endorphins) that make you feel better. Set a realistic goal to increase your activity level.
In addition to seeking professional help, there are other things you can do to improve your mood. Some preventative guidelines that work include:
- Keeping a record of your thoughts is a good way to identify those that contribute to your distress. These are thoughts like, "I feel useless" or "Nobody cares about me." Just because we think something doesn't mean it's true ("don't believe everything you think"). This recommendation won't work if your mood is very low and you find it difficult to refute negative thoughts (reframe them into positive ones). In this case, avoid writing down your thoughts and seek help from a professional.
- Practice relaxation techniques . Relaxation is fantastic for reducing stress. Learn some relaxation techniques; you can also find some effective tutorials on YouTube.
- Avoid alcohol. If you drink alcohol to cope with a very low mood, it could worsen your symptoms even further.
- Stay active . Exercise helps stimulate hormones (like endorphins) that make you feel better. Set a realistic goal to increase your activity level. For example, if you've found it difficult to even leave the house lately, an achievable goal could be to take a five- or ten-minute walk outdoors.
- Make time for things you enjoy . When we feel down, it can be difficult to stay motivated and keep doing what we truly love. Even in these circumstances, trying to carve out time and do what you enjoy will help you (little by little) to experience some pleasure.
- Connect with others . It's common to isolate yourself when you're feeling depressed, but this can actually make you feel worse. Try reconnecting with your friends. Again, make your goal realistic: if you've been avoiding your friends, a good starting point could be sending a message or (at least) replying to one of them. If you can't leave the house, you could invite a friend over.
- Learn something new. Developing new skills lifts your spirits. Write a list of ideas, activities, and skills you'd like to try and learn, and choose which one to start with.
- Talk to someone you trust. Talking about how you feel with a family member or close friend can help a lot.
- Get enough sleep. Sleep has a very positive effect on our physical and emotional health. Establish a healthy and functional routine to feel better physically and mentally.
Physical exercise as an ally in combating depression
What to do when we feel apathetic?
Apathy can manifest itself in different ways:
- Lack of effort or energy to do everyday things.
- Dependence on other people to plan their activities.
- Lack of interest in learning new things, meeting new people, or having new experiences.
- Lack of concern for their own problems.
- Not feeling emotions when good or bad things happen.
For it to be considered apathy, the symptoms must be severe enough or occur frequently enough to affect social life, work, or other aspects of life. And they cannot be due to drugs, alcohol, or any other substance.
To counteract apathy, the following is recommended:
- Be encouraged to go out and spend time with friends, even if you don't feel like it.
- Doing things we used to enjoy, like going to concerts or watching movies with family or friends.
- Attending music or art therapy classes has been shown to help combat apathy.
- Try to exercise every day.
- Break down large tasks into smaller ones to get a sense of accomplishment.
- Reward yourself every time you finish an activity.
- Get enough sleep every night.
- Join a support group for people with apathy.
What are the signs of a relapse in depression?
The signs of a depressive relapse are varied, numerous, and can manifest in many different ways. In general, the typical aspects of this disorder are:
- Deflated mood (deep sadness)
- Loss of interest in normal daily activities (apathy).
- Difficulties in cognitive functions: for example, lack of attention and memory.
- Rumination (rehashing the same thought), that is, the tendency to continually think about one's own symptoms, one's own condition, and negative thoughts about one's own future.
- Reduction of daily activities.
- Loss of pleasure from doing anything (anhedonia).
- Feeling of chronic fatigue.
- Reduction of social contacts.
- Sleep-wake rhythm disturbances, increase or decrease in nighttime sleep.
- Changes in eating habits (with increased or decreased appetite).
- Decreased sexual desire and other problems related to the sexual sphere.
- It can also manifest itself at a somatic level: chronic fatigue, generalized pain, gastrointestinal problems.
The progressive and constant reduction in daily activities leads to both perceived ("I am no longer able to do my things") and actual incapacity. Other typical behavioral aspects of relapse may include neglect of personal hygiene and physical appearance.
In some cases of very deep depression, a general slowing of the person's motor skills (psychomotor slowing) can be observed.
How should the immediate environment act during relapses?
It's unthinkable to help a friend or family member with a relapse on your own; professional help is essential. A person experiencing a relapse of depression may be demotivated and confused, finding it difficult to begin a new treatment. They may even be convinced that there's no hope for them. Therefore, it can be crucial to help your loved one become more active and identify the appropriate treatment with their professional.
Depression greatly affects the life of the person experiencing it, but also the lives of those close to them. If a partner, close friend, or family member has a relapse, the life of the person who accompanies them on a daily basis is likely to be affected as well. Firstly, because the person with depression tends to withdraw and become inaccessible or "unfriendly," and, of course, the relationship suffers.
It's important to know how to occupy your own space and satisfy your own needs, but without falling into the trap of guilt.
Furthermore, the fact that a loved one is depressed can awaken all sorts of negative feelings within us: guilt, fear for the future, feelings of helplessness, sadness, and even anger. All of these experiences are quite normal, and in this storm of emotions, it's easy to forget about ourselves and our own needs. That's why it's important to know how to take care of our own space and meet our own needs, but without falling into the trap of guilt: "If I focus on myself while he suffers so much, I'm being selfish."
It's not only important to be able to think of yourself and put yourself first (sometimes), it's even necessary. Maintaining your own balance isn't a selfish act (in the negative sense of the word), it's a necessity. Only by remaining grounded, strong, and clear-headed will you have the energy needed to be of support to your loved one.
During relapses, family members should pay close attention to the risk of suicide, talk openly with their family member and, possibly in agreement with him or her, immediately inform their health professional of any warning signs.
Guide to recommendations for suicide prevention
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