• BLOG | Mental Health

Fight Your Way Through Depression

• 01 Feb 2025 / BY DOCONLINE

Heard the term blues, right? So, when you are down, are you able to snap out in a jiffy, or do your blues get prolonged for weeks at a time?

If you do take long, then know that you are not the only one sailing alone in the boat of depression.

According to WHO’s new global health estimates, there are over 5 crore people suffering from depression in India. You’ll be surprised to know that as per records of 2015, 56675,969 people suffered from depression India. That’s 4.5% of India’s population. Not just that, 42.5% of corporate employees are affected by this illness.

So, let us understand what depression is all about.

What is depression?

We all experience a range of emotions like happiness, sadness, anger and so on. When a person experiences the emotion of sadness for a prolonged period, which is accompanied by intense sad and hurtful feelings, often without any apparent reason, it is called depression. More generally stated, one experiences a low mood continuously over a long spell. In fact, it is more than just low mood – it is a serious condition where both the mental and physical health are affected.

What causes depression?

While it is not exactly known what causes depression, a number of things form a pattern that build to its development. Depression is a cumulative result of some recent events combined with some long term or personal factors.

Some of the life events can be continuing difficulties that arise out of long term unemployment, work stress, loneliness, abusive relationship and more.

• Personal factors can include a family history or the genetics. Depression can run in families
• Personality traits: Some people are more prone to depression if they have a tendency to worry a lot or     suffer from poor self-esteem, or are perfectionists and sensitive to personal criticism, or simply      negative.
• Drug and Alcohol induced: These can lead to and also result from depression.
• Serious Medical Illness: Often it is the stress and worry of coping with a serious illness that can trigger      depression. This particularly applies to cases where one is dealing with long-term management of      chronic pain.

How to deal with depression?

Research shows that depression is not a condition simply arising out of a situation of ‘chemical imbalance’ in the brain. It is complex and a complicated outcome of several factors acting simultaneously. As stated, these factors can be genetic, severe life stressors and more, which can act in multifaceted ways. Due to social stigma, often, many would rather stay locked in the confines of their mind and not seek help. However, these days people can consult a doctor online. By doing so, one can vent out their repressed feelings and get back on the path to a healthy mental frame.

Besides, depression can be battled in the following ways:

1. Identification

The first step to leading a proper life is to identify the stress triggers. Self-awareness and corrective action can help prevent you from getting sucked into depression. For instance, forcing yourself to stay up in the night. Irregular sleeping hours. Intake of some food/drink that make your body react in an uncomfortable way or affect your mood. For instance, coffee can give headaches or migraines to some.

2. Set goals

Not being able to achieve targets can make you feel miserable. So, something as small as organizing the cupboard to your satisfaction can brew your confidence again – as you start confiding in your essence once again!

3. Exercise

Proper exercise leads to good blood circulation throughout the body and to the brain especially where it is adequately needed.

4. Eat healthy

Do watch what you eat. Depression can make you overeat or stay away from food. Do ensure that the body gets is fed well to function properly. It is said that that foods with folic acid (such as spinach and avocado) and omega-3 fatty acids (such as salmon and tuna) could help to ease depression.

5. Getting sufficient sleep

Establish regular sleeping patterns which will transform into habits. Be sure to switch off electronic gadgets. Read a book while going to sleep and have a warm glass of milk if required. Getting sufficient sleep is a pre-requisite as it balances the functioning of the left and the right hemispheres of the brain, bringing about a sense of peace, calmness, tranquility.

Depending on the intensity of depression, it can be minor or major, requiring serious medical intervention. However, anyone can be a victim. By being smart and observing the above 5 shooters, one can smartly combat this illness.

So, don’t let the blues get the better of you!

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