Everyone experiences moments of stress and sadness in the course of their days. But depression is more impactful and lasts much longer. The World Health Organization has declared that depression is the leading cause of disability in the world. We acknowledge the impact of general mental health issues on World Mental Health Day October 10, 2023, and depression is acknowledged on Depression Screening Day Thurs Oct 5, 2023.
Depression can interfere with the activities of daily life, it can cause physical symptoms (such as pain, weight changes, sleeping issues, or loss of energy). Depression may lead to an inability to focus and concentrate, a lack of interest and motivation, feelings of worthlessness or excessive guilt, and recurrent negative and distressing thoughts.
Approximately 1% of Canadian men and 2% of Canadian women are clinically depressed at any point in time and about 5% of men and 10% of women will experience clinical depression at some point in their life. But depression doesn't just affect the individual, it also affects their relationships and work. Social isolation is of primary concern with regards to depression. Additionally, it is estimated that mental health issues cost the Canadian economy $51 billion in lost productivity per year.
Don't suffer in silence and alone - mental health is a basic human right. Get out and talk about it. Approximately three quarters of individuals seeking professional help for depression show an improvement in their symptoms, and often within 4-6 weeks of beginning treatment. You can contact the BC Psychological Association for a referral to a psychologist by visiting https://referral.psychologists.bc.ca/ or phoning 604-730-0522. In the event of a crisis phone 1-800-784-2433 or 911.
In addition to professional treatment, changing certain behaviours can also help improve mood:
- Social support from family, friends, workmates, faith-based groups, support groups, etc. Talk with people you trust about how you are feeling, especially during rough spells or crises.
- Exercise can improve your moods, energy, sleep, and physical health. Brisk walking for 20-30 minutes per day can make a world of difference.
- Make sleep a priority. 7-9 hours of regular sleep per night recharges the brain, improves mood, and clears out toxins.
- Eating a well-balanced diet (whole grains, vegetables, protein, and fruit) promotes brain health.
- Break up large tasks into smaller chunks and reward yourself for your accomplishments. Setting realistic goals helps build confidence and motivation.
- Worrying about what we cannot control can be exhausting. Instead calm your mind with relaxation exercises, meditation, deep prayer, music, pets, or nature.
- Delay making important decisions, such as marriage, divorce, or changing jobs until you feel better.
- Avoid using alcohol, nicotine, marijuana, or drugs. In the long run they can make symptoms worse and cause new problems.
- Learn about the warning signs. Recognize your depression triggers and talk to a professional if you notice unusual changes in how you feel, think, or act.
- If you are taking medications, don't suddenly stop taking the meds because you feel better. Abruptly stopping medications might cause withdrawal symptoms and a return of depression. Talk to your doctor about whether you are ready to slowly taper off the medications.
You can find a number of mental health and depression screeners on the internet (such as https://screening.hfihub.com/). But remember these screeners cannot provide an actual diagnosis. The purpose of screening is to determine whether a person needs a professional assessment. The purpose of a professional assessment is to gather enough detailed information needed to make a diagnosis and develop a treatment plan that meets the needs of the individual. Depression affects everyone differently, and there is no "one-size-fits-all" treatment. Finding the treatment that works best for you may take persistence.
https://www.psychologists.bc.ca/
https://cpa.ca
https://www.camh.ca
https://cmha.bc.ca/
https://www.who.int/campaigns/world-mental-health-day/2023
https://www.apa.org/
https://screening.hfihub.com/
https://www.samhsa.gov
https://www.nimh.nih.gov
https://www.ncbi.nlm.nih.gov
If you or a loved one require immediate mental health support, please call 911 or visit the nearest hospital. You can also visit the BCPA’s Referral Service at https://referral.psychologists.bc.ca/ to connect with a Psychologist.