By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.
Depression is no joke.
The World Health Organization has identified major depressive disorder as the most significant cause of disability worldwide. Even though depression is a significant source of disability most research on depression has focused on causes and treatment rather than ways to prevent depression or ways to prevent depressive relapses in those who have recovered from an episode of depression. A disease as common as major depression needs more focus on prevention.
Depression can be prevented.
All humans may suffer from some depressive symptoms from time to time, but if those symptoms become severe enough, you will be diagnosed with major depressive disorder. You should know that major depressive disorder rarely goes away on its own, untreated. There are certain lifestyle adjustments you can make which can reduce the likelihood you will get depression or once you have been treated; these techniques can reduce the risk that you will have subsequent episodes of depression. Researchers believe that up to half of all depression could be prevented. More than 30 randomized controlled trials have shown that depression can be prevented.
Preventing depression is different than treating depression.
When can depression be prevented?
You can experience depression at any time in your life, but there are certain times when you will be under stress, and the risks increase. Your quality of life will be much better if you focus on preventing depression rather than waiting until you experience a severe episode of depression.
There are two approaches to preventing depression. One is to try to avoid the first episode of major depressive disorder. The second approach is those efforts made by people who have recovered from a major depressive episode to prevent having a relapse into depression.
Your sleep affects your depression.
Changes in sleep are a symptom of depression. In melancholy depression, people can’t sleep and can’t eat. In atypical depression, people become like the bear ready to hibernate for the winter. They eat everything in sight and then sleep for abnormally long periods. If you have multiple days on end where you can’t sleep, or you feel chronically tired and can’t get out of bed in the morning despite sleeping for more than a healthy number of hours, you should be evaluated for major depressive disorder.
Better sleep requires more than simply more hours in bed.
It’s important to develop good sleep habits. The quality of your sleep matters. Aim for at least seven to eight hours of good restful sleep. Allocate enough hours each night for sleep. Give yourself an hour or two to wind down before bedtime. If you’re having difficulty sleeping because of emotional problems, talk over those problems with your support system or seek professional help.
Smoking is connected to depression.
Depressed people are more likely to begin to smoke, have difficulty quitting, and if they do stop depressed people are more likely to start again. This relationship is bidirectional. Smoking increases the risk you will become depressed. Smoking has been connected to a number of mental health problems. Not having to go through the daily process of taking doses of nicotine and then rapidly withdrawing can increase your emotional stability and reduce the risk of depression.
Increase positive emotions to avoid depression relapses.
Learn to be a happiness expert. Preventing depression includes expanding positive experiences in your life. The more happy, positive feelings you have the less room there is in your emotional life for depression. Magnify the positive to minimize the negative.
Decreasing negative emotions lowers the risk of depressions returned.
Try to rid your life of negative emotions. Too much anger can wear you out emotionally. Loneliness, especially the kind of loneliness that comes from poor quality relationships, quickly needs to depression.
Avoid alcohol to sidestep depression.
Alcohol is a depressant. Even a little bit of alcohol can dampen your mood. If you have a history of alcohol use disorder is probably not safe to drink alcohol. If you’ve recovered from depression drinking alcohol may lead to relapse. If you are recovering or have recovered from depression, why risk a relapse of depression by consuming alcohol?
Continuing treatment for depression longer can prevent relapses.
If you have taken medication for depression don’t discontinue it the minute you feel better. Always consult with your doctor before discontinuing or changing medication. Stopping medication too soon increases the risk of a depression relapse.
Continuing to participate in Cognitive behavioral therapy after the immediate crisis also reduces relapses into depression. If you have done other things to treat your depression continue those life improvement practices also. Staying in treatment a little longer can be very helpful in preventing relapses of depression.
Staying connected with David Joel Miller
Seven David Joel Miller Books are available now!
My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.
Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.
Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.
As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.
Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.
Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.
Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.
Planned Accidents The second Arthur Mitchell and Plutus mystery.
Letters from the Dead: The third in the Arthur Mitchell mystery series.
What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?
Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.
For these and my upcoming books; please visit my Author Page – David Joel Miller
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