Depression

It is normal and absolutely ok to have days of feeling sad, low, lacking motivation or energy and feeling moody! However, if these feelings are persistent and long term it may be an indication of depression.

It can be difficult to identify the triggers or situations that lead to depression, however research indicates causes include: life events, family history, medical illness, substance use or seasonal factors. Furthermore; during the current COVID19 crisis feelings of hopelessness and isolation may be more prevalent and lead to increased low mood and sadness.

Signs of depression include:

• Withdrawing from social connection

• Lacking energy or motivation

• Difficulty concentrating

• Feeling sad, frustrated or overwhelmed

• Thoughts of worthlessness and shame

• Difficulty sleeping

• Constantly fatigued

Remember, for these symptoms to be included in the diagnosis of depression they have to be persistent and long term.

Some people describe depression as:

• Having a dark heavy cloud over my head

• Being trapped in a deep hole

• Being in a dark room with no doors or windows

If you are aware of these feelings, thoughts or have noticed a change in yours or a loved ones behaviour there is support available:

• Speak to your GP about getting professional support or medication if appropriate

• Connect with a trusted loved one

• Engage in activities

• Celebrate your achievements...no matter how small! If you managed to get out of bed and have a shower, acknowledge and celebrate it!

• Learn meditation / relaxation techniques

• Develop a routine for sleep

• Maintain healthy eating habits

And remember, you are not alone! It is normal to feel down and help is available

Depression and Children

Children often find it difficult to explain how they’re feeling, especially if they’re experiencing depression. However, there are a few key signs to look out for, such as;

• Low energy and being difficult to motivate

• Losing interest easily in an activity they usually enjoy

• Difficulty listening and concentrating on tasks

• Making negative comments about themselves

• Withdrawing from social situations

• Being very difficult to please

• Being irritable, agitated, easily annoyed or upset

• Seeming sad and crying easily

• Either have no interest in food or overeating

• Having problems going to sleep or staying asleep, waking early, or sleeping a lot

Because the symptoms of depression are often characterised by negative behaviour such as irritability or whining, it’s easy to feel annoyed and to blame or punish the child for their behaviour. This can result in other signs of depression being missed.

What you can do to help!

• Provide time and space to talk

• Listen openly without judgment

• Keep a focus on normal routines and activities

• Keep active and have fun

• Seek professional support 

If you're worried about your child, we are here to help! Call us for more information about our counselling and psychology services for children.

Depression and Adolescents

Adolescent depression is more than just sadness or moodiness – it’s a serious mental health disorder but it can be difficult to tell the difference.

Consider the following questions in relation to your teen:

• HOW LONG have the emotions and behaviour lasted? – if your child shows certain emotions like sadness or behaviour such as being overly tired for more than two weeks, it might be worth checking in with your GP and talk about depression.

• HOW STRONG are the emotions and are they all the time, or do they come and go?

• HOW BIG AN IMPACT do the emotions and behaviour have on your child’s schoolwork, relationships, physical health, enjoyment or everyday activities?

If left untreated, teenage depression can have a serious long-term impact. If you’re worried about your child, it’s important to look for the symptoms of depression. It’s also vital for your child’s development that you seek professional help as early as possible.

On the positive side, teenage depression is very treatable and young people are good at learning the skills to cope with problems. This can help reduce the symptoms of depression and make it less likely that depression will come back.

Check out these everyday life tips to help your teen get through the tough times:

• Share meals together regularly as a family.

• Try to reduce other family conflicts as much as possible.

• Make time in your family routine for things your child enjoys and finds relaxing. This could be reading, listening to music and so on.

• Spend time with people your child likes and trusts.

• Accept that there will be good and bad days.

At Brave Heart Wellbeing we specialise in adolescent mental health, If you're worried about your teen contact us to arrange an appointment.

Depression and Adults

Depression in adults can be severe and life-altering, affecting the quality of life and the happiness of those who live with it. It’s also a very common condition. 
In some cases, it’s possible to prevent depression, even if you’ve already had a previous episode. Some lifestyle changes and stress management techniques include;

• Exercise regularly - All types of physical exercise can help treat depression, but it’s best to exercise regularly. 
  • Join a sports team or studio, where you’ll be part of a community while being active. 
  • Take the stairs instead of the elevator.

• Build strong relationships - Having a strong support system and an active social life is important for our mental health.

• Reduce stress - Learning how to manage and cope with stress is essential for optimal mental health. 
  • Avoid overcommitting to things 
  • Practice mindfulness or meditation
  • Learn to let things go that you can’t control

• Get plenty of sleep - Getting plenty of high-quality sleep is necessary for both mental and physical health. 
  To get better sleep, you can:
  • Avoid screentime for two hours before bed
  • Meditate before bed
  • Have a comfortable mattress
  • Avoid caffeine after noon

• Avoid toxic people - Stay away from anyone who makes you feel worse about yourself and try to cut people out of your life who take advantage of you.

• Eat well - An unhealthy diet can deprive your body of vital nutrients it needs to maintain physical and mental health. 
  To prevent depression with your diet, you should:
  • Eat meals with lean protein, and lots of fruits and vegetables
  • Reduce high-sugar and high-fat foods
  • Eliminate processed foods from your diet as much as possible
  • Incorporate more omega-3s, with foods like salmon or nuts

If you or a loved one is suffering with depression, you're not alone! At Brave Heart Wellbeing we're here to help you, your family and our community with trained and qualified psychologists and counsellors. Contact us today.