2017 fighting depression
Is depression just overthinking?
Who hasn't had a bad mood at some point?
Do you feel particularly anxious and depressed in spring, with inexplicable irritability?
You might think this is 'making a fuss over nothing,' but it could very well be that you're 'sick' without realizing it.
Related research data shows:
Depression-related suicide is currently the second leading cause of death among people aged 15-29.
In China, over 200,000 people commit suicide due to depression each year (equivalent to the population of a small town).
About 90 million people in China suffer from depression, but only about 8% receive treatment.
Globally, about 400 million people suffer from depression, and less than a quarter seek treatment.
The theme of the 2017 World Health Day was depression, with the slogan:Let's talk about depression.The National Health and Family Planning Commission of China also set the theme as 'Facing Depression Together, Promoting Mental Health.'
Does a bad mood equal depression?
Depression is not simply a bad mood or so-called reclusive personality. It is a disease of the brain, and like any illness, it requires treatment. The most frightening part is not realizing you're sick.
Depression is a common mental disorder, affecting about 400 million people globally. It can impact people of all ages and professions, causing mental anguish and significantly affecting work and life.
Depression has the following symptoms:
1. Low mood
Mild cases may feel gloomy and lose interest; severe cases may feel hopeless and pessimistic, feeling life is worse than death. Typical patients also experience significant mood changes, feeling worse in the morning and better at night. They may have low self-esteem, feelings of worthlessness and helplessness, often accompanied by self-blame. Some patients may even experience hallucinations.
2. Slow thinking
Thoughts become blocked, reactions slow, and it feels like the brain is in a fog. Clinically, this can manifest as reduced spontaneous speech, significantly slower speech rate, low voice, and difficulty in responding. In severe cases, smooth communication becomes impossible.
3. Reduced willpower
When you start to experience reduced willpower, be cautious. Depression patients show significant and persistent inhibition of willpower. Clinically, this manifests as slow behavior, passive living, reluctance to do things, avoiding contact with others, isolating themselves, distancing from friends and family, and avoiding social interactions.
4. Cognitive impairment
This manifests as decreased memory, prolonged reaction time, increased alertness, and reduced hand-eye coordination and cognitive flexibility. It can lead to social dysfunction and affect long-term prognosis.
5. Physical symptoms
Mainly sleep disorders, usually waking up 2-3 hours early and unable to fall back asleep. Some have difficulty falling asleep, while a few sleep excessively. Common symptoms include fatigue, loss of appetite, weight loss, and constipation. A few patients may experience increased appetite and weight gain. Physical discomfort can also manifest in organs, such as nausea, vomiting, palpitations, and chest tightness.
These 7 groups are at high risk for depression:
· Those with a history of mental illness
· Those with a family history of depression
· Those who have recently experienced major negative events
· Those who stop or reduce medication during treatment without consulting a doctor
· Those with prolonged mechanical work hours
· Adolescents with low stress tolerance
· Women going through menopause
Is 'melancholy in spring and autumn' just being pretentious?
Every spring and autumn, people often feel melancholic, and others might say you have too many feelings. Some might call it artistic, while others might call it pretentious. However, this kind of emotion shouldn't be ignored. 'Sentimentality' can lead to depression to some extent.
Medically, 'melancholy in spring and autumn' is not just random sentimentality. Scientific research has shown that it is a type ofseasonal affective disorder (SAD)characterized by regular depression in autumn and winter, with symptoms alleviating or turning into mild mania in spring and summer, alternating between depression and mania.
Although depression is more common in autumn and winter, global research shows that the peak of depression and self-harm (suicide) occurs in spring and early summer.
Scientists have tried to explain this phenomenon with various reasons, but all have been debunked. Although the exact cause of seasonal affective disorder is not yet clear, its mechanism is closely related to seasonal, regional, and sunlight factors:People in high-latitude regions have a higher incidence, women are more affected than men, and young people are more affected than older people. Sunlight can significantly alleviate the depressive symptoms of this disorder.Therefore, spending more time outdoors in the sun and increasing outdoor activities are good coping strategies. If the emotional issues severely affect normal life, study, work, and social interactions, it is best to combine medication with psychological therapy.
Two small methods to improve your mood!
Spring is like a playful child; the temperature changes unpredictably, and so does your mood. Want to escape the dark and gloomy emotional trap? Try the following methods, and your mood will instantly brighten up!
Four uplifting movies to cure your entire spring
When feeling lost and hopeless, remember your original intention,
and heal the world with the blue sea and sky.
'The Big Blue'
The movie tells the story of a person who finds it difficult to integrate into society and instead seeks another kind of life in his dreams, with a strong autobiographical touch.
Jack grew up by the sea in Greece, witnessing his father being swallowed by the sea and his friend dying in a diving accident. Compared to the love he won in the diving championship, the sea was more important to him. All these experiences made him feel lost and increasingly disconnected from the human world. The pure and innocent boy ultimately chose to accompany the sea like a dolphin for life.
When feeling inferior and down,
watch the big surprises created by ordinary people.
'Forrest Gump'
Many times, we are like Forrest Gump, unable to find a reason to do something. Those things we do without knowing why are often easily abandoned halfway, and most of the time, we just go with the flow. When you can't find direction, try changing your direction and don't worry about how much you gain.
Forrest Gump's success comes from persistence, and you can do it too.
When you can't suppress your sadness,
go on a hilarious journey with Mr. Bean.
'Mr. Bean's Holiday'
Mr. Bean takes the son of a famous filmmaker, Stephen, on a train during his vacation in France, pretending to be father and son. Due to the language barrier, a series of funny stories ensue.
If you're unhappy about something right now, this movie will surely fill your life with laughter again.
When feeling lost and helpless,
make peace with the mundane and repetitive life.
'Our Little Sister'
Three sisters living in Kamakura share their lives with their half-sister, experiencing various events and deepening their bonds through family ties.
Life is like this, plain yet fulfilling, not too good but not too bad. Whether it's hurt or pain, time will eventually heal it.
Eight mood-boosting foods to make you feel great
You probably have many 'happy' friends around you who cheer you up and sweep away the gloom. Let me tell you a secret: many foods also have this function. They not only make you happy but also provide nutrition. Let's get to know them!
Peanuts
Peanuts are rich in fats, vitamin B6, and niacin. Eating them in moderation can make you happy. However, peanuts are high in calories, so avoid overeating.
Oatmeal
The vitamin B6 in oatmeal helps relax emotions, relieve anxiety and unease, and helps convert tryptophan into niacin, which eliminates fatigue and stabilizes emotions. Oatmeal with milk is the best combination.
Brown rice
Brown rice is more nutritious than white rice, rich in folic acid and pantothenic acid, which reduce anxiety and help stabilize emotions. The biotin in it also helps prevent low mood.
Coffee
Coffee contains niacin, which stabilizes emotions, but it also contains components that hinder the absorption of vitamins B6, B12, and pantothenic acid, making it somewhat controversial. If you want to drink coffee to relax, it's best to drink black coffee or lattes without creamer.
Chicken
In addition to niacin and vitamin B6, which make people happy, chicken also contains other B vitamins, calcium, phosphorus, and iron, making it suitable for nourishment.
Milk
Milk is rich in easily absorbed calcium and vitamin B12, which helps maintain a healthy nervous system. A lack of vitamin B12 can cause emotional instability. Note that when heating milk, do not heat it for too long.
Asparagus
Green vegetables are high in folic acid and niacin, and asparagus is the most representative among them.
Walnuts
In addition to niacin and pantothenic acid, walnuts and other nuts are rich in polyunsaturated fatty acids, which make blood vessel cells more flexible, benefit nerve conduction, and help secrete serotonin. Serotonin is a neurotransmitter that, when low, can cause mood disorders.
If your psychological discomfort exceeds the normal range, be sure to seek professional help!
May we all be treated gently by this world.
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