Depression: Battling the storm before it breaks

BY SYLVESTER OJENAGBON

Depression, a common mental disorder, affects millions of people globally. The World Health Organisation estimates that it affects about 280 million people worldwide, with women more likely to experience it than men. Research indicates that older adults (60 years and older) have a slightly higher prevalence compared to the general adult population, with an estimated 5.7% experiencing it. The number of people who will experience depression at some point in their lives is estimated to range from 3.3% to 9.8%.

The prevalence of depression in Nigeria varies across studies and populations, but generally, it is considered to be a significant public health concern. Studies estimate that between 3.1% and 34.8% of the population may experience depressive symptoms or disorders, and this translates to millions of Nigerians potentially affected. The prevalence can be higher among specific groups, such as medical students and those with chronic illnesses.

Now, depression is a serious mood disorder that causes persistent feelings of sadness and loss of interest in activities. This is more than just feeling down; it is a condition that can significantly impact how you feel, think, and handle daily tasks, and the symptoms can vary. Common signs can, however, be emotional, physical, and cognitive.

Persistent sadness, emptiness, or irritability are core symptoms of depression, often lasting most of the day, nearly every day, for at least two weeks. Hobbies and activities that were once enjoyable may no longer hold any appeal when depression shows up. Those struggling with this condition may experience excessive self-blame or feelings of inadequacy, while some may experience anxiety, restlessness, or feeling on edge. There can also be changes in appetite or weight, including significant weight loss or gain unrelated to dieting.

With depression, even small tasks can feel incredibly draining, and physical aches and pains, such as headaches, stomach problems, or other unexplained physical issues, may be present. Depression can equally cause insomnia (difficulty sleeping), oversleeping, or waking up too early.

There can also be difficulty concentrating, remembering, or making decisions, and these cognitive impairments can affect performance in school or at work. In addition, there can be thoughts of death or suicide, and these can range from fleeting thoughts to detailed plans. Outbursts of anger or frustration can similarly be a symptom of depression, and depressed people may isolate themselves from friends and family, while some may turn to alcohol or drugs to cope with their condition.

The truth is that there are various potential causes of depression, and these include biological, psychological, and environmental factors. Genetics, medical conditions, brain chemistry, and stressful life events can all play a role in its development. Also, substance use, certain medications, and personality traits can increase the risk of depression.

Similarly, imbalances in neurotransmitters, like serotonin and dopamine, are thought to contribute to depression. It can equally run in families, suggesting a genetic component; that means the risk of developing it is higher if a close relative has depression. Traumatic experiences, such as financial difficulties, job loss, relationship problems, or loss of a loved one, can also trigger depression.

Chronic illnesses like cancer, stroke, or chronic pain can likewise be linked to depression. In addition, certain personality traits, like low self-esteem, pessimism, or a tendency to be easily overwhelmed, can increase vulnerability to depression. Abuse of alcohol or drugs can both cause and worsen depression, while hormonal imbalances, particularly in women during and after pregnancy, can contribute to it.

Although there is no guaranteed way of preventing it, several strategies can significantly reduce your risk of depression or help manage symptoms. These include maintaining a healthy lifestyle, managing stress effectively, building strong social connections, and seeking professional help when needed.

Physical activity releases endorphins, which have mood-boosting effects, so aim for at least 30 minutes of moderate-intensity exercise most days of the week. Eating a balanced diet rich in whole grains, fruits, and vegetables can improve overall well-being and potentially reduce the risk of depression. Establishing a regular sleep schedule and aiming for at least seven hours of sleep per night can improve mood and cognitive function. Excessive alcohol or substance use can worsen depression symptoms and increase the risk of relapse, so reduce its consumption or avoid it altogether.

You may equally need to identify stressors and find effective ways to manage them. Practices like meditation, mindfulness, and spending time in nature have been found to help reduce stress levels. Nurturing relationships with family and friends is also crucial, as social support can buffer against stress and provide a sense of belonging. Focusing on the positive aspects of life, even the smallest things, can also improve one’s mood and outlook. In addition, making time for hobbies and activities that you find pleasurable and relaxing can have a similar effect.

Managing chronic conditions like pain or mobility limitations can reduce the risk of depression associated with these factors, while connecting with other people who are experiencing similar challenges can provide a sense of community and support.

If you notice symptoms of depression, the earlier you seek professional help, the better, as early intervention can prevent symptoms from deteriorating. Cognitive behavioural therapy and other forms of psychotherapy can help develop coping mechanisms and address negative thought patterns. In the same vein, antidepressants can be effective in managing depression symptoms and are often used in conjunction with therapy.

Remember that prevention is just as important as treatment when it comes to depression. So, nurturing your mental health through healthy relationships, regular exercise, rest, and open conversations can help build resilience and reduce the risk. However, if you are already struggling with depression, you certainly deserve support, healing, and hope. Be assured that you are not alone and that seeking help is a powerful first step toward healing. With the right support, treatment, and self-care, things can and will improve over time.

Ojenagbon, a health communication expert and certified management trainer and consultant, lives in Lagos.