What kind of thoughts pop in to your mind when you hear about depression? Contrary to popular beliefs, depression is more complex than merely feeling down and staying in bed all day. This also indicates lack of interest, exhaustion, a sense of worthlessness, and other similar feelings.
The signs and symptoms of depression can be very different from one person to the next. For instance, some persons may exhibit hostile tendencies, such as increased alcohol consumption and outbursts of wrath. There are also cases of apparently normal people with depression who have trouble getting out of bed every day.
Furthermore, the prevalence of the illness is greater than one may imagine. According to studies, 14.1 percent of Singaporean adults experience depressive symptoms, while almost one-third of young people experience mental health issues.
Do you want to know how to support a family member or friend who is depressed? Here are 6 ways you can do:
1. Make sure to check in frequently
Depression can have many different root causes. A lack of confidence can put certain people at risk for this disorder. In other cases, underlying genetic or biological factors are to blame. Stressful life situations, such as the loss of a job, mounting debt, or the passing of a loved one, can also set off a depressive episode.
It might be difficult to tell which member of your family is struggling with depression due to the wide range of symptoms and origins that the disorder can take.
In order to find out, you must inquire. Engage with others who are through a transition in their lives. Check in on people who may have gone quiet or who seem to be acting differently.
When doing so, it’s best to steer clear of inquiries like “Are you okay?” that invite either a yes or no response. Instead, ask general queries like “How are you doing?” or “How is your new job?” The goal is to keep talking and get the other person talking.
2. Provide great assistance
Stress, especially if it lasts a long time, can lead to depression, but sadness might make us less able to deal with stress in the first place.
Reducing the amount of pressure on a depressed loved one is another technique to help them.
Offer to drive them home if they’ve had a particularly long day at the office. Deliver a dinner or offer to assist clean up if it’s a new mother who is still adjusting to her role as a caregiver. A huge show of affection is unnecessary. A few minor adjustments can have a significant impact on how much enjoyment and stress you get out of daily living.
3. Offer companionship
As with stress, depression can contribute to and be exacerbated by isolation. When we’re feeling down, we tend to isolate ourselves. But long-term isolation is associated with worse mental health as well. Spending quality time with a loved one can help you break the cycle.
In addition to inviting them out for coffee or dinner, you may also suggest doing something together that would help improve their mood. For instance, meditating has been linked to alterations in depression-related brain regions. There are a number of yoga studios in Singapore, and each one offers a wide variety of classes for both newcomers and seasoned yogis looking to improve their mood.
Volunteering is a great way to do good and meet new people at the same time. Participate in a group that distributes food, helps clean up the beach, or offers classes to aid others. An article in the Journal of Happiness Studies claims that even once a month of volunteer work can improve one’s state of mind.
4. Begin a regular fitness program
Exercising has also been proved to help those struggling with depression. Exercising for as little as 15 minutes, three times a week, has been shown to greatly minimize the chance of developing depressive symptoms. Depressive episodes were less common in physically active people, particularly those with less sedentary professions.
Harvard Medical School assistant professor of psychiatry Michael Craig Miller, MD, suggests two possible explanations for this phenomenon: Both short bursts of high-intensity exercise and prolonged periods of low-intensity exercise can help relieve sadness by releasing feel-good hormones called endorphins and stimulating the creation of new neurons and connections in the brain, respectively.
Get your loved one’s blood pumping and their endorphins flowing by taking them on a hike, going for a jog, going to the gym, or taking a fitness class together.
5. Show compassion
Despite your best intentions, urging a loved one to “snap out of it,” drawing comparisons like “there are others who are worse off,” or offering unsolicited advice will not hasten their recovery. And you wouldn’t tell someone with food poisoning to “get over it,” so why tell someone with depression to “get over it”?
Try listening instead. Give them time to warm up to sharing and taking part in group activities if they seem hesitant to do so. Many people have difficulty communicating, and it can help to let them know you’ll be there for them whenever they’re ready to open up.
6. Urge them to get some assistance
Remember that you are not a mental health professional, which takes us to our final point. You can be there for someone who needs someone to talk to, but you can’t always “fix” the situation by talking about it or offering advice. There’s always the chance that helping others can leave you feeling exhausted and overburdened.
That’s why it’s so crucial to urge your loved one to reach out to a counselor for assistance.
Critical Illness Insurance insures you against the financial burden of treating five common mental illnesses, including depression, and returns your whole annual premium if you don’t need it all.
Your family member or friend can now text message a trained mental health professional without leaving the house. They can receive follow-up care through text message, video call, or in person, and they have access to a wealth of resources devoted to mental health.
The negative effects of depression can be managed. Your loved one can make it through this difficult period with the help of appropriate treatment and a solid support system.