3. Depression : Some tips to face it

Depression : Some tips to face it

Depression is a common mental disorder that presents with depressed mood, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, low energy, and poor concentration.


ittefaq.com - Depression is a common mental disorder that presents with depressed mood, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, low energy, and poor concentration. These problems can become chronic or recurrent and lead to substantial impairments in an individual's ability to take care of his or her everyday responsibilities. At its worst, depression can lead to suicide, a tragic fatality associated with the loss of about 850 000 thousand lives every year.

Depression is the leading cause of disability as measured by YLDs (Years Lived with Disability) and the 4th leading contributor to the global burden of disease (DALYs) in 2000. By the year 2020, depression is projected to reach 2nd place of the ranking of DALYs (Disability Adjusted Life Years) calculated for all ages, both sexes. Today, depression is already the 2nd cause of DALYs in the age category 15-44 years for both sexes combined. Depression occurs in persons of all genders, ages, and backgrounds.


Depression is common, affecting about 121 million people worldwide.

Depression is among the leading causes of disability worldwide.

Depression can be reliably diagnosed and treated in primary care.

Fewer than 25 % of those affected have access to effective treatments.

Depression can be reliably diagnosed in primary care. Antidepressant medications and brief, structured forms of psychotherapy are effective for 60-80 % of those affected and can be delivered in primary care. However, fewer than 25 % of those affected (in some countries fewer than 10 %) receive such treatments. Barriers to effective care include the lack of resources, lack of trained providers, and the social stigma associated with mental disorders including depression.

Primary care based quality improvement programs for depression have been shown to improve the

quality of care,

satisfaction with care

health outcomes,


economic productivity,

and household wealth at a reasonable cost

WHO has recently launched an initiative on Depression in Public Health. The objectives and planned activities of this project are explained below.

Overall objective: To reduce the impact of depression by closing the substantial 'treatment gap' between available cost-effective treatments and the large number of people not receiving it, worldwide.

Specific objectives:

To educate patients, family members, providers, and policy makers about depression.

To reduce the stigma associated with depression.

To train primary care personnel in the diagnosis and management of depression.

To improve the capacity of countries to create policies supportive of improving care for depression and to provide effective management of depression in primary care.


Global, regional, and national events to increase awareness of depression.

Production and dissemination of resources for improving depression care.

Regional and national workshops to strengthen the capacity to care for depression.

Multi-site intervention studies to improve the primary care for depression.

Well, if you want to be happy and want to bid your depression goodbye, now is the time to straighten up and hold your head high so that you can start feeling better!

Here are the best remedies on the block that'll make you feel as good as new.


1. First and foremost, 'talk'.

Talking to someone close to you can go a long way in keeping away the blues. Your spouse/partner, your parents, your siblings or your close friends can be your pillar of strength during this depressive phase. Always remember… those who love you, will not judge you based on your weaknesses and will definitely give you the support you need.

2. Exercise.

Take a walk or jog a while. If you're into sports like basketball or baseball, go sweat it out in the court or on the field. Exercising helps the release of endorphins, which in turn stimulate happiness.

3. Cry.

Experts believe that crying relieves a lot of stress. You'll feel better once you've wet those eyes a bit.

4. Get some sunlight.

One of the simplest ways to get rid of depression is to step outdoors. Sunlight will surely make you feel better, especially if you tend to stay holed up in your house or in poorly lit environment.

5. Music to the rescue.

Listening to peppy numbers does surely elevate the spirits. Put on your dancing shoes and shake a leg to some groovy numbers. Join some salsa classes or take ballroom lessons. The Fred Astaire feel will make you float on air!

6. Don't stay idle.

An idle mind is the devil's workshop… an oft used phrase. Well, it's true. The more occupied you are doing chores, the lesser the time, that you'll spend thinking about depressing things.

7. Write.

Making your journal your best buddy would help you pour out your feelings and frustrations. You could chart out how you want to go about planning your strategy to combat depression.

8. Diet.

A well balanced nutritious diet would help you stay focused and keep your mind and body in perfect order, helping you cope better with anxiety during depressive phases.

9. Get a hug.

So get one of your loved ones to give you a nice, tight hug and you'll be feeling much brighter and cheerful.

10. Seek professional help.

If the depression persists for more than two weeks, with periods of lack of sleep or change in appetite or a feeling of despair or worthlessness, consult a specialist. Remember, that the doctor is your best friend and the more you let him/her know how you're feeling, the better and quicker will your recovery be. Anti- depressants can help you shorten your recovery period.

Follow these tips and you'll be fast tracking your way to recovery, holding your head really high!

"This is my depressed stance. When you're depressed, it makes a lot of difference how you stand. The worst thing you can do is straighten up and hold your head high because then you'll start to feel better. If you're going to get any joy out of being depressed, you've got to stand like this." - Charlie Brown

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