Low Mood and Depression
I sometimes wake up in the morning and my head feels heavy, as if something physical is holding me down, impacting on my mood and my ability to function. It leaves me feeling lethargic; I feel extremely low and everything feels like a huge effort. But I know that this is likely to pass relatively quickly, and I am guessing that, for me, it is a hormonal fluctuation. But for people suffering from clinical depression it might start to feel like such a state of being will never end.
Being depressed often leaves individuals with very little energy or motivation. Other symptoms include eating too much or too little, sleep patterns being out of sync (sleeping a lot or very little), feeling tired all the time and a lack of concentration. Cognitive or thinking processes are often impaired, as if one's mind becomes much narrower in its ability to reason. This is often described as 'tunnel vision'. The sense that life is quite hopeless is common for depressed individuals. Thoughts, such as 'I am a failure, life is so pointless, I am a huge burden on my family' and other thoughts may prevail. The actual reality, for example, that I am loved and I will be missed, are often absent. People might consider that suicide is the only option for them.
The NHS points out that clinical depression does not pass within a few days or weeks, but leaves one feeling sad, persistently, for a period of 2 weeks or more.
If you feel suicidal, call the Emergency NHS help line on 111 (UK). The Samaritans are also available 24/7 to talk on 116 123 (UK and Republic of Ireland).
Please be aware that you don't have to feel suicidal to call the Samaritans, and often, talking to somebody and releasing the tension you are carrying inside can be a welcome relief.
Some of the factors associated with depression
Historic factors can contribute, such as excessive criticism or abuse in our past; or a key loss such as a bereavement or abandonment that still impacts acutely.
Huge and major life events such as losing a home, trauma, or being caught up in war can be major factors. Global issues that generate helplessness may also feature.
However, there may not be an identifiable 'source' associated with depression, which is also an illness in itself.
Thinking And Behaviour
As mentioned earlier, it can be hard or impossible to think optimistically when feeling depressed. Thoughts, such as I can manage another hour, another day; I will get through this, I know it will pass'; and behaviour, such as bringing focus to your senses, such as smell, feel, hear and touch may be all that is possible in the moment.
Nonetheless, self perception may be a factor that generates your depression. For example, believing you are not good enough, or are boring to others, may be keeping you socially isolated or preventing you from working on goals or objectives.
When the depression is not present, understanding and working on your thinking and behaviour patterns using Cognitive Behavioural Therapy is one way you can help yourself. You might choose to seek out a therapist, and there are also some excellent self help tools available (see the links below).
Making Small, Incremental Changes
People often disengage from activities they previously enjoyed. Identifying, and gradually implementing these pursuits again can be beneficial to improving mood. Small, incremental changes, such as making oneself take a shower each day, or a short daily walk may be a good starting point. It may feel difficult to do, but if possible, try to identify some of the things that gave you joy in the past, and gradually incorporate it into your day.
Research shows that isolation and a lack of social support can be a huge contributory factor to low mood and depression. However, not all of us are fortunate enough to have a good supportive network. The Samaritans are available 24/7 for you to talk and offload: remember you don't have to be suicidal to call. Check out groups, such as Meet Ups (www.meetup.com) and the Ramblers where you can meet people and socialise with. They operate in most areas of the UK and are usually friendly and welcoming of new people.
If you feel fear or perhaps lacking the confidence to enable you to pursue these groups, please do check out and utilise some of the self help tools and resources identified below.
Some Other Considerations
Life events, such as bereavement and loss can leave individuals in a depressed like state. The NHS website also provides advice about other conditions, such as Bipolar Disorder and Post-Natal Depression, which would be assessed and diagnosed by a medical doctor.
Links: Some helpful advice and good self-help tools are featured in the links below, and check out some of my previous blog pages in this section too.