March 31, 2012

Most people feel sad when something tragic occurs in their lives or to someone in their family. This feeling usually passes away as the days go by and they get back into the rhythm of life. When a relationship breaks down, when someone close to you dies, or when you lose your job, it is quite natural to experience the blues but when these blues linger and begin affecting your everyday life, it is time to take it seriously.

It is true that both men and women suffer from depression, but women are more likely to be diagnosed than men. No two women are the same when it comes to symptoms presented. Some have the morning blues and some have late evening blues. People with morning depression have difficulty staying asleep after 4AM. They feel lethargic and may experience heaviness in the hands and feet. However as the day progresses, their mood improves and they may feel better.

Those with the evening blues start feeling sad as the day progresses, may feel down in the dumps as the night falls or may have difficulty falling asleep at night. Some eat more when they are sad and some lose appetite completely. As a result some gain a few pounds and some may lose a few when they are depressed. Some tend to sleep all the time while some do not sleep at all.

What are some of the symptoms of depression?

• Feeling sad or anxious about everything: People often use statements like “It is like walking on pins and needles”, “feeling a sense of agony for no apparent reason”, etc.
• Feeling empty inside, listless, or finding life to be meaningless.
• Feeling hopeless: “There is no light at the end of the tunnel”
• Feeling worthless-“I am good for nothing”, “I am doomed”
• Feeling helpless and pessimistic- “Things will not get better”
• Lack of interest in everyday activities- hobbies, interests, recreation, household chores and so on.
• Feeling irritable- “Just leave me alone”
• Feeling tired and experiencing a drain of energy.
• Multiple aches and pains, headaches, cramps, digestive problems that are persistent could often be bodily manifestations of depression.
  

What are the causes of depression in women?

The biological explanation for depression focuses on the two neurotransmitters in the brain- Serotonin and Nor-epinephrine which are responsible for feeling blue. Many factors lead to an imbalance of these chemicals which brings about symptoms of depression.

Some anti hypertensive medications, medications prescribed for cardiac problems, and birth control pills are known to cause depressive symptoms in some women. If the depression is medication induced, then it is necessary to see the treating doctor. It is always good practice to ask your doctor about the adverse effects of medications prescribed so that you can be watchful.

Thyroid dysfunction also might mimic symptoms suggestive of depression and a thorough investigation of thyroid functioning may be needed to rule out thyroid problems. Additionally, depression can sometimes be the after effect of a serious medical illness like cancer, stroke, diabetes, AIDS, Parkinson’s and so on. Pre-menstrual, postpartum (after delivery) or menopausal hormonal fluctuations are also known to cause depressive symptoms. Studies indicate that women on hormone replacement therapy and women taking oral contraceptives are at a higher risk for depression. Going against nature has its challenges.

Among the psychological causes of depression in women are stress, work pressure, sexual harassment, family issues, marital problems, trying to balance household and professional workloads, trauma etc. By nature women tend to internalize their emotions and hence have a tendency to ruminate and feel sorry for themselves.

What can you do to combat the blues?

When depression is mild to moderate, there are many things you can do on your own to regulate the mood. Life style changes, dietary changes, relaxation and activities can definitely alter one’s mood for the better.

Below are a few tips you might want to try first:

• Learn to have realistic expectations from self and others. You will have fewer heart aches and fewer frustrations.
• Learn to think positive. Yes, it is easier said than done but it is possible. You have to force yourself to pick yourself up by the shoe strings even when you feel like lying down all day doing nothing.
• Engage in hobbies and interests. If you have none, it is time to develop a few. Exercise is one of the most effective and inexpensive mood enhancer. Half an hour of walking can naturally increase the serotonin levels.
• Yoga, meditation, pranayamas or s series of breathing exercises help to pump enough oxygen from head to toe. Just half an hour of yogic breathing can drastically improve your sense of well-being.
• Don’t start too many projects at once. Complete one and then go to the next.
• Sleep for at least 6 hours a day but not more than 8 hours.
• Do not isolate yourself. Try to talk to others, be with others.
• Reduce the intake of sweets and caffeine (coffee or bottled drinks). They temporarily make you feel good as the sugar levels in the blood increase but tend to worsen the mood later.
• Alcohol is a depressant of the central nervous system. Remember after the initial high, you feel horrible and may require a second and a third.
• Vitamin B6 has a positive effect on the mood. Calcium, Vitamin E, magnesium, folic acid, selenium rich diets also help. Evening primrose oil and chaste berry are herbal supplements that have been found to be beneficial for women.
• Green leafy vegetables, whole grains, wheat germ, almonds, walnuts, vegetables high in antioxidants are some of the proven natural mood regulators.
• Regular aerobic exercises, dancing release endorphins (happy chemicals) in the brain and decrease cortisone or stress hormones.
• Drink plenty of water. It helps to detoxify the body and hence the mind.
• Don’t chase the clock. Stop once in a while and smell the roses.
• Find ways to laugh. Read cartoon strips, watch shows with light humor.
• Do not feel sorry for yourself. Self-pity is hazardous to mental health. Stay away from people who lip-sympathize.
• Puzzles, crosswords, Sudoku help divert the mind.
• Getting out in the sun (morning or evening) is very therapeutic.
• If you do not know what to do with your time, VOLUNTEER! It is the best ‘feel good’ technique ever.
• You forget about your woes in no time when you spend time with those who are worse off than yourself.

When should you seek professional help?

The biological remedy for regulating the functioning of Serotonin and Nor Epinephrine is to prescribe medication that directly works on these neurotransmitters thereby normalizing the mood. Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin and nor epinephrine reuptake inhibitors (SNRIs) are prescribed in cases of severe depression in order to regulate a person’s mood.

There are no single dose remedies for depression and these medications have to be taken for long periods of time in regular doses in order to see a change. Some of these medications could be habit forming and may cause dependence and therefore need to be strictly taken under the supervision of a medical practitioner. Women who are expecting or are nursing should avoid antidepressant medications due to the potential ill effects of these on the developing fetus or infant.

Counseling and psychotherapy have proven to be beneficial in mild to moderate depression. Learning new ways of thinking, changing negative or pessimistic thinking is the aim of most forms of therapy. If the cause of depression is interpersonal, for example issues related to generation gap, or marital frictions, then, in depth psychotherapy helps to address these underlying issues in order to bring about long term changes.

Severity of depression and the length of the depressive episode differ from person to person. In severe depression, persistent thoughts of self destruction or suicide are also experienced. If suicidal ideas are intense or if the person talks about a plan, immediate medical attention is needed to ensure the safety of the person.

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