Depression can last for a short period of time (eg a few weeks) or long-term and chronic. It's natural to feel sad, lonely, or helpless every now and then, especially after losing someone or going through a tough time. However, sometimes “normal” sadness can turn into problematic depression. If left untreated, depression can persist for months or years, and even be life-threatening.
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Part 1 of 4: Considering Thoughts and Feelings
Step 1. Pay attention to your emotions and moods
Depression is a medical condition that makes the brain unable to manage emotions. Everyone feels sad sometimes, but people with depression often experience certain emotions or a combination of them. If you are experiencing these emotions, or they are preventing you from doing your normal activities, it is important that you seek help immediately. Some of the emotions you feel when you are depressed include:
- Sadness. Do you often feel sad or uninspired?
- Emptiness or numbness. Do you often feel like you have no emotions at all, or have trouble feeling anything?
- helplessness. Have you ever had the urge to “give up”, or had trouble seeing improvement in your life? Have you become a more pessimistic person since you were suspected of having depression?
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Guilty feeling.
Do you often feel guilty for no apparent reason (or at least, for insignificant reasons). Does the guilt persist and make it difficult for you to concentrate or enjoy life?
- worthlessness. Do you feel worthless?
- annoyance. Do you often yell at other people or fight for no apparent reason? Short tempers are an example of the mood swings commonly caused by depression, especially among men and adolescents.
- Feeling sluggish. Do you often feel tired, unable to complete daily work or concentrate, and tend to avoid active movement?
- Inability to choose. Do you often have trouble making small decisions? Do you feel overwhelmed and helpless when it comes to making decisions?
Step 2. Pay attention to the desire to withdraw or isolate yourself from friends and family
People with depression usually stop spending time with friends, and lose interest in things they used to enjoy. This happens because they want to isolate themselves or stay away from activities they usually do. Pay attention to whether you feel the urge to withdraw or isolate yourself from other people, as well as any changes in your social life and daily activities in the past few months or a year.
Make a list of the activities that you used to participate in before the condition worsened, and estimate how often you do each of these activities. Over the next few weeks, make a note of each time you engage in these activities and see if their frequency has decreased significantly
Step 3. Recognize suicidal ideation
If you feel like you're hurting yourself or committing suicide, it's important that you get medical attention right away. Immediately call emergency services, such as 118 or 119. Some indications that indicate a tendency to commit suicide include:
- Fantasy about hurting or killing yourself.
- Deliver goods and/or take care of your own death.
- Say goodbye to people.
- Feeling trapped or thinking that there is no hope.
- Saying or thinking things like “I'd rather just die” or “People would be happier without me.”
- Make a quick change from feeling helpless and exposed to feeling happy and calm.
Part 2 of 4: Recognizing Changes in Behavior
Step 1. Watch for changes in diet
Sudden weight gain or loss can indicate a number of medical problems, and even if depression isn't the cause, it's still important to consult a doctor. If you feel your appetite has increased or decreased significantly, make sure you also tell your doctor about it. Changes in diet can be a symptom of depression or signal another problem.
Step 2. Observe the emergence of risky behavior
Consider the emergence of risky behaviors as symptoms of depression. This is usually seen in men suffering from depression. If you start taking drugs and/or alcohol, have unhealthy sex, drive recklessly, or try dangerous sports, those activity patterns could signal depression.
Step 3. Think about how often/easily you cry
Frequent crying (followed by other symptoms) can signal depression, especially if you don't know why you're crying. Pay attention to how often you cry and the factors that cause it.
- For example, if you're crying for no reason or because of something trivial (eg accidentally spilling water or missing a bus), it may be an indication of depression. Make sure you tell your doctor about these symptoms.
- Frequent crying is a common symptom of depression in teenagers.
Step 4. Observe the pain and injury you are experiencing
If you experience frequent headaches or other pain for no apparent reason, it's a good idea to visit your doctor immediately. The pain you experience may be the result of an existing medical condition, but the pain or injury you experience can also be caused by depression.
- Physical pain is one of the more common and often overlooked signs of depression in men. If you are a man and experience back pain, headaches, stomach pain, sexual dysfunction, or other physical symptoms, make sure you tell your doctor about these conditions.
- The elderly often complain of physical problems rather than mental or emotional problems so that the depression they experience is "hidden" for a long time. Be aware of the physical changes, death of friends, and loss of independence that can trigger depression.
- You may also experience disturbed sleep patterns, such as difficulty falling asleep or sleeping too often.
Part 3 of 4: Finding the Cause of Depression
Step 1. Consider the causes and risk factors for depression that you have
Depression is a complex disorder and there is no simple test from a doctor that can clearly determine whether you have depression or not. However, there are several tools or media therapists use to find out if you have depression, including questionnaires. Some experiences or events can also cause or pose a risk of depression so it's a good idea to tell your doctor or therapist about these important events to help with the diagnosis process. Some of the causes and risk factors that have the potential to trigger depression include:
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Trauma and grief.
Violence or other adverse events can lead to depression, whether it was recent or not. Grief from the loss of a friend or other traumatic event can also turn into serious depression.
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Stressful moment.
Sudden changes, even positive ones like getting married or getting a new job, can trigger depression. The long-term stress of caring for the sick or dealing with a divorce is a fairly common trigger for depression.
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Health condition.
Chronic pain, thyroid disease, and other medical conditions can trigger depression, especially if you've been battling the disease for a long time.
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Medication and use of drugs.
Read the side effects on the packaging of the medicine you are taking. Avoid drinking alcohol and other drugs to see if your condition improves. People who are depressed often abuse drugs and make their condition worse.
- Problems in relationship. If you have problems in personal relationships, those problems also put you at risk for depression.
- Family history of depression. If you have a relative who is also depressed, you have a higher risk of depression.
- Loneliness, isolation, or lack of social support. If you don't have a support network and spend a lot of time alone, you put yourself at risk for depression.
- Financial Problem. If you are in debt or have trouble managing your monthly expenses, this type of financial condition can increase your risk of depression.
Step 2. Think about whether you have postpartum depression
If you've just given birth, think back to when your depression started. New mothers often experience mood swings, irritability, and other symptoms, ranging from mild to serious. If depression starts after giving birth or in the months following, there's a good chance you may have postpartum depression.
- Most new mothers experience symptoms of the baby blues within a few days postpartum, before eventually recovering. This condition occurs due to hormonal changes and stress due to childbirth.
- If you have suicidal thoughts, depression is making it difficult for you to care for your baby, or symptoms of depression persist for more than 1-2 weeks, consult your doctor immediately.
- Postpartum psychosis is a very rare condition and appears within 2 weeks of giving birth. If the symptoms of depression are severe enough and are accompanied by extreme mood swings, the urge to hurt your baby, or hallucinations, go to the hospital immediately.
Step 3. Think about whether your depression is related to weather such as autumn or winter
If your symptoms of depression appear when days are shorter and darker, you may be experiencing seasonal affective disorder caused by less exposure to sunlight. Try exercising outside during the day to see if your condition improves, or ask your doctor about artificial light treatments.
- Not all transient depression is a seasonal affective disorder. Many people experience periods of depression that occur every few weeks, months, or years.
- If you show a manic and energetic nature that is not depressed, tell your doctor that you may have bipolar disorder.
Step 4. Don't ignore depression if one of these causes isn't apparent
Some depressions have a major biological or hormonal cause, as well as other triggers that are difficult to identify. However, that doesn't mean depression isn't serious or doesn't need to be treated. Depression is a real medical condition, and not something to be taken for granted just because you feel you have no reason to be sad.
Remind yourself that you can recover faster if you take steps to get help right away
Part 4 of 4: Seeking Depression Treatment
Step 1. Ask for help
Contact people as the first step to getting treatment. Feelings of helplessness are part of your disorder, not reality, and the urge to isolate yourself only reinforces that powerlessness. Friends and family members can help by listening to your concerns, encouraging you to take action, and providing support in the worst of times.
- If you're having a hard time moving around or getting away from home, tell your friends that you're depressed. Ask them to keep asking you to try activities you enjoy, even if you don't always get to do them.
- Asking for help is a sign of strength, not weakness.
Step 2. Get a diagnosis
It is important that you consult a doctor immediately if you feel depressed. Keep in mind that there are several other conditions that resemble depression so doctors need to identify them first. Keep in mind that you can ask for other opinions, especially if your treating doctor doesn't seem willing to listen to your concerns or doesn't focus on the factors that you think are most important.
- Your doctor may also refer you to a therapist or psychiatrist.
- Doctors don't always prescribe drugs. If there are specific things that are causing depression, your doctor will usually suggest certain actions or lifestyle changes you can take.
- If depression lasts only a few weeks and is gradually followed by periods of "happy" with high energy, ask your doctor if you have bipolar disorder before taking any prescribed medications.
Step 3. Get into therapy or counselling
There are several therapists or counselors who can help you through the recovery period. You can also join group therapy or support groups. Ask for a referral from the doctor who treats you.
For example, depression support groups can be a useful tool. In addition, other groups such as the anti-alcohol or anti-drug groups may be a good choice if you are abusing alcohol or drugs to treat depression
Step 4. Take antidepressant medications
Once you are sure of your diagnosis and take steps to fight depression, ask your doctor if taking medication can help. Your doctor may prescribe an antidepressant if you feel that the main problem you have is an anxiety disorder. In addition to reducing anxiety, antidepressants can also treat depression.
- Let the drugs you take work. If you don't see the effect immediately after a few seconds, or can't stand the side effects of the treatment you are taking, ask your doctor to give you another medicine.
- Keep in mind that this treatment is not designed for the long term. Prescription medications can relieve symptoms of depression, but you may need to seek other forms of treatment such as therapy to see more significant improvement.
Step 5. Treat the cause of depression
By addressing the cause, you can treat depression effectively. However, it's a good idea to do it with the help of a therapist.
- When you are sad, share your grief with friends, family, and mentors. Seek counseling so you can get through the moment of grief that exists. You can also buy sheets/workbooks that can help you get through the bereavement process.
- If you have recently experienced a major change in your life, determine what made you unhappy. If you're moving to another city and don't know anyone, try to go and explore the neighborhood, find something you're interested in, join an interest group, or take up a new hobby that other people can enjoy. You can also try volunteering to feel better and proud of yourself. If you really want a change, but don't really know why you're depressed, try talking to a counselor.
- If you suspect your depression is related to your menstrual cycle or menopause, see a women's health specialist, such as a gynecologist.
- Consult your doctor, counselor, or special support group if you have a chronic illness or have been involved in drug abuse.
Step 6. Build a good relationship
Keep in touch with friends and contact them regularly. It's important to be able to reach out to friends and family when you need someone to talk to. By sharing your feelings with someone, you can feel better.
- If you're looking to make new friends, try joining people who share similar interests, or groups you didn't think of before. Periodic gatherings such as dance nights or weekly book clubs make it easier for you to get used to attending events.
- If you're too shy to talk to strangers at one of these events, a smile and eye contact are enough to start a conversation. Look for smaller groups or groups with people you are already familiar with (or feel more comfortable with) if you are particularly anxious.
Step 7. Make healthy lifestyle changes
Regular and adequate sleep, regular exercise, and a healthy diet are important factors in reducing stress and building a good emotional state. Try meditating, enjoying a massage, or using other relaxation techniques.
- Take advantage of the support network. Ask the gym experts for exercise advice, and discuss relaxation methods you can try (including meditation). You can also find out about these topics on the internet. Ask your friends and roommates to help you plan your workout schedule, and remind you to stick to it.
- Exercise is a beneficial activity to engage in regularly because it stimulates the brain to produce endorphins, hormones that make you feel happy and positive.
- Alcohol can temporarily relieve depression, but in the end it will only make your depression worse in the long run. Excessive alcohol consumption can actually trigger symptoms of depression. In addition, such consumption patterns can lower levels of brain serotonin, a chemical that can improve mood.
Tips
- Prepare to experience improvement in small steps. Do not immediately expect that you can recover immediately after recognizing the problem. Try to accept and appreciate small improvements and achievements while still trying to get things back on track.
- Depression is not trivial. This condition is a real disease that needs to be treated. Just because depression isn't always physical, doesn't mean it can be treated with determination alone. Seek help and treatment.
- If you want to hide your identity, try calling the service hotline. However, please note that it would be best to contact someone personally when seeking medical treatment or assistance.
Warning
- If you suspect a friend is trying to kill themselves, don't hesitate to talk to them about it.
- If you wish to commit suicide or injure yourself, immediately call emergency services at 119 or several hospitals that offer suicide prevention counseling, such as RSJ Suharto Heerdjan Jakarta (021-5682841) and RSJ Marzoeki Mahdi Bogor (0251-8324024). There are officers or staff who can assist you 24 hours a day for one year. Keep in mind that suicide is a very serious act so don't hesitate to ask yourself or others for help.
- When you are depressed, some people may try to ignore or take your symptoms for granted. If they won't listen or can't understand you, find friends who can understand you. Try joining a support group dealing with depression to attend. Some people just can't deal with other people's feelings.
