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Treatment & Management of Stress
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Depression is quite commonly used term by each and every individual today. However, what we really need to know is what exactly the term means?
If we talk about india, we are considered to be the most depressed nation according to recent research.
It is an emotional state which can be experienced by anyone and at anytime. It is a condition that can develop in both men and women, from people with different socio – economic status. Some popular faces have also fought with this battle – the much talked about celebrity owen wilson, angelina jolie, johnny depp, deepika padukone, sanjay dutt, jiah khan to name a few.
Over the years, immense amount research has also shown that women are more prone to depression and suicidal tendencies. The age of onset of depression usually starts with puberty, as one experience hormonal changes which in turn can trigger depression. One can also develop depression in childhood and sometime can also develop this condition in 20’s and 30’s. Depression can also have a late onset ranging from 45-50 years.
If we talk about our present lifestyle, we all experience ups and downs which in turn produce different kind of emotions in us. There are some primary emotions experience by all, these include happy, sad, afraid/surprised, and angry/disgust. The emotion commonly associated with depression is sadness. If this sadness takes over your life along with feeling of emptiness and despair what you are likely to experience is depression. Therefore, sadness completely does not define depression.
There are various types of depression, however, the most common symptoms of depression includes –
- Depressed mood or irritability nearly every day.
- Decreased interest or pleasure in most of the activities which once enjoyed.
- Significant weight gain or weight loss (change of 5% of body weight).
- Increased or decreased appetite.
- Sleep disturbances.
- Diminished ability to think or concentrate on a task.
- Fatigue or loss of energy nearly every day.
- Feeling of hopelessness, worthlessness, helplessness or guilt.
- Frequent thoughts of death or suicide plan.
These symptoms can be caused by various factors and these causes vary from individual to individual. The most common contributing factor includes –
- Genetics – is the most common contributing factor. Any family history increases the likelihood for the development depression.
- Abuse – any form of physical, sexual verbal or emotional abuse can trigger depression.
- Life events – such as death or loss of a loved one, unemployment, financial problems, academics and work stress can be a contributing factor.
- Hormonal changes – that are especially experienced by women during menstrual cycle or at the time of pregnancy can develop this condition.
- Body image – how we perceive our body has a profound impact over us. Those who as specially dissatisfied with their appearance are on high risk for developing depression.
- Addiction – any form of addiction like alcohol addiction, gambling has found to have a significant relationship with depression. Recent studies have found that internet addiction is also one of the developing factors associated with depression.
It is not easy to handle depression on your own, what one needs is a professional help. You need to seek help from a psychiatrist and a psychologist in order to overcome this condition. However try to follow these simple tips in your life to avoid the possibility of developing depression –
- Construct a daily routine for self.
- Set achievable goals in life.
- Express yourself and share your problems with your loved one.
- Have a balanced diet.
- Take good amount of 6 -8 hours sleep.
- Exercise five days a week for at least for 30 minutes in a day.
- Visit an ngo, old age home by offering a helping hand for mental peace and satisfaction.
I think I Am Suffering From OCD, I am Facing the same problem that people in OCD face. First what should I Do please help me with this.
Hello sir/mam! I am a 18 year old girl who is feeling very dull and lost for pretty sometime. I can't exactly tell my feelings but I constantly live in some other world. I am becoming unconscious and don't feel to get involved with anybody most of the times. I had my boards this year now my college is soon going to happen but I am loosing interest in everything. I feel lost.
Hi. One of my cousin (male, 32yrs, bachelor) is into an affair with a married woman and getting completely obssessed and crazy about the affair. he is loosing his cool and started over reacting in the fear of loosing her, I tried take him to a counselor however failed. Please suggest.
I am in deeep depression. My brain is not working . Always negetive thought comes to mind. I have lost my confidence and feeling fear. Please help
My younger brother Age- 24 years Educational Qualification- Diploma in IT Suffering from Paranoid Schizophenia last 5+ years. 2 years back admitted in Nair Hospital- Mumbai for about a month undergone 6-8 ECT and hospitalized for 1 month. Presently under medication, but very irregular and has started becoming volatile at times. Presently looking for your support in the way to recommend some rehab centre in India, probably mumbai, pune which help him to stabilize, live a normal life and also earn his living. They teach him some kind of occupation/service etc. Presently we have kept him at Nitayanand Rehad centre in Pune, Panchagaon. Its just 15 day now. We are yet to see his improvements. May please help. Thanks for reading my mail.
Sir I am not able to concentrate on my studies for IIT ; My interest is depleting very fast for the same?
I think I have anorexia or eating disorder. I am afraid and restricting myself from eating food. Though hungry sometimes. And I am under weight and a hypothyroid patient. Way too health conscious. Can anyone suggest me how to get rid of this mind set?
Im a smoker. I smoke twice in a day! is it really dangerous to my health. If so. Hw mch cigarette should I? In a day.
Exam stress affects most students in varying ways. It is important to manage this stress and find little ways of helping to eliminate the risk of burnout.
For some students, exams can be a breeze; revision is second nature to them and they could ace an exam with their eyes closed. But for others, sweaty palms and heart palpitations are just a part of the territory, and it seems that nothing is more impossible than sitting down and revising. Here are some handy tips that can help to dissipate stress and make sure you can get through exam season.
1. Take regular breaks and schedule in fun things to look forward to
Even the most intense exam timetables will allow a little time for a study break. This can include 20-minute breaks during your revision day, and longer activities that you can look forward to. Go out for dinner with friends, go to the cinema, attend a gig, anything that you like doing in your spare time that will take your mind off exams. Spending a little time away from the books will leave you feeling more refreshed and relaxed the next time you revise.
2. Exercise and get outdoors
Easily one of the most frustrating things about exam season is that it seems to occur just as the weather brightens up. Use this to your advantage and go out for a walk, or a run, or head to the gym or swimming pool. As well as keeping you healthy, exercise is known to boost your mood and can help to make you more productive while revising.
3. Don’t (always) listen to others
As the old saying goes: "comparison is the thief of joy". While it is helpful to discuss topics with fellow students and often to revise together, try not to compare other peoples' revision to your own. Chances are you’re doing just fine, and listening to other people talk about what they’ve learnt will only stress you out and may make you feel like you aren't progressing as well as them. Plus, if they themselves are stressed this can rub off on to you and other people’s stress is not what you need right now.
4. Speak to someone
If the stress gets to a point where it is overwhelming, and is affecting your day-to-day life, try and speak to someone about it. Your university or school should have a service where you can speak to people about your concerns, and will be able to offer more advice on how to manage it. If that seems like too big a step, open up to a family member or a friend about the pressure you feel. You’ll be amazed to know that you aren’t alone in feeling like this.
10 quick ways to help eliminate exam stress
- Watch a film, a TV show or listen to a podcast or comedian that makes you laugh.
- Drink some herbal tea or a hot chocolate. It’s a well known fact that hot drinks are known to soothe the soul (avoid too much caffeine though!).
- A shower or a bath can help to relieve stress.
- Cook or bake something. Just the thought of having something delicious to eat can bring you joy. As a bonus side note, try and cook something healthy too. You can’t feed your mind well, if you don’t feed your body well.
- Get some sleep. The virtues of a good night’s sleep during exam season should not be underestimated.
- Keep things in perspective. Yes, exams are important. But you are so much more than your exam results.
- Avoid other stressed people. You know the ones I mean. The ones with cue cards outside of the exam hall, frantically trying to remember key dates and equations. They will do nothing for your stress levels.
- Avoid the exam "post-mortem”. You don’t need to know how other people fared in the exam. You’ve done your best, you can’t go back and change your answers so the second you step out of the exam hall, focus on your next exam.
- Be flexible. While having a revision time table is one of the best tools in your arsenal for exam success, don’t be too hard on yourself if you don’t stick to it. If you accidentally oversleep, don’t write the day off.
- Write down everything you feel like you need to do and try and tick one thing off. Just the act of feeling like you are in control of your revision can help.