Biggest Depression Triggers and How to Turn Them Off

It’s downright scary: More than 20 million Americans can expect to suffer from depression in the coming year. But you don’t have to be one of them if you’re alert to the events and situations that can turn the blues into something more serious. Here, the 10 most common depression triggers — and what to do to prevent them from dragging you down.

Depression trigger #1: Losing a job

Why: In addition to causing financial stress, losing a job can jeopardize your sense of identity and feelings of self-worth. Unemployment and financial stress also strain marriages and relationships, bringing conflict that compounds stress and unhappiness.

Who’s most vulnerable: Statistics show that the older you are or the higher you were paid, the longer it’s likely to take to find work again. Also, those employed in downsized industries and fields, such as the auto industry, may have to retrain or start over in a new field, which can be frightening and can undermine self-confidence.

What helps: Connect with others in the same situation, whether it’s through a job skills class, training program, or job-search support group. Also, if you can afford it, use a career counselor or coach to help you create a plan, stay accountable, and feel supported. Experts also recommend building a support network by reaching out to friends and colleagues and setting up regular events throughout the week. The more you can structure your time with lunches, walks, and other get-togethers, the better. Try signing up for a morning exercise class or schedule regular morning walks to get you going each day.

If time goes by and it doesn’t look like you’re going to find a replacement job quickly, consider volunteering. It’s not only a way to boost your self-esteem and get out of the house but it’s also great for learning new skills and making new connections.

Depression trigger #2: “Empty nest” syndrome

Why: Two of the hardest things to deal with are loss and change, and when a child leaves home you’re suddenly hit with both, all at once. “Your entire routine changes, from the minute you wake up in the morning to the moment you go to bed at night,” says Celestino Limos, dean of students at Lewis & Clark College in Portland, Oregon. “Parents tend to focus on all the practical details of getting a child ready for college, but they’re unprepared for how much the rhythm of their own lives changes from day to day.”

Who’s most vulnerable: Women seem to suffer more acutely than men, perhaps because their self-identity is more closely associated with being parents, experts say. But men can suffer an acute sense of loss as well, and they may be less prepared for the onslaught of emotions. Those who are divorced or otherwise single are much more likely to be lonely once the kids are gone, but married couples may also find themselves struggling, particularly if the marriage is rocky or they’ve developed a tag-team approach to family life and don’t share many activities and interests. Parents of only children are also more vulnerable.

What helps: Plan in advance. Parenting experts suggest that parents begin exploring independent interests during their child’s last year of high school. Sign up for a class one night a week, or subscribe to a travel magazine and think about trips you might want to take.

When your child leaves home, give yourself a few weeks of quiet time to grieve, but don’t spend too much time alone. Set up regular events you can look forward to. Organize weekly walks with friends, join a book group, or sign up for a yoga, pilates, or dance class. Plan your weekends ahead of time, so you’re not caught off guard with time heavy on your hands. Try something completely new, such as a cooking or language class. When you discover a new interest or passion, having more time available becomes a good thing rather than a liability.

Depression trigger #3: Alcohol abuse

Why: Recent research backs up what addiction and depression experts have long argued: Alcohol abuse and depression are often linked in what’s called a “dual diagnosis” or, colloquially, “double trouble.” The reason for this complicated interaction is the effect alcohol has on mood. When you stop into your local tavern for a cold one, you might think you’re staving off the blues with some camaraderie and relaxation. But alcohol acts as a depressant in the central nervous system, triggering depression in those who are susceptible.

Who’s most vulnerable: Those already prone to depression or those prone to overusing alcohol are at greatest risk. In either group, the combination of alcohol abuse and depression is dangerous. According to studies, between 30 and 50 percent of alcoholics suffer from major depression. And the relationship works the other way too: Studies have found that alcohol use causes relapse in people with depression, and that when people with depression drink they’re more prone to suicide.

What helps: Cut back on drinking and seek help for alcohol abuse or addiction. “There’s a reason we’ve got the stereotype of the weepy drunk,” says Liliane Desjardins of Pavillion International, a treatment center in Texas. “Alcohol triggers a mood crash.” But people who drink too much rarely attribute their misery to drinking, she adds. Instead they blame it on other people and factors.

There’s only one solution: Cut back and see if, over time, you feel better. If you repeatedly promise yourself or others not to drink and your efforts fail or your drinking brings other negative consequences into your life, you may need help to stop. Alcoholics Anonymous and other 12-step programs are effective for some people. Others need the physical restriction and concentrated services of a residential alcohol rehabilitation facility or the supervised medical detox of an inpatient program. No matter what type of alcohol treatment program works for you, you’ll find it has the additional benefit of preventing depression.

Depression trigger #5: Illness

Why: When you’re diagnosed with a serious illness, it changes your sense of what’s possible in the present and affects your outlook for the future. Finding out you have diabetes, cancer, or another condition can set in motion a chain of events that profoundly alters your sense of yourself, your relationships, and your expectations for what life may hold in store. “People call diagnosis of a serious illness a ‘wake-up call,’ but often it’s more like a slap in the face,” says Gloria Nelson, a senior oncology social worker at Montefiore-Einstein Medical Center in New York. “Nothing is as it seemed even a few days ago, which can be disorienting and terrifying.” Pain and fatigue are physical symptoms, but they take an enormous emotional toll as well.

Who’s most vulnerable: At highest risk are those diagnosed with cancer, Alzheimer’s, COPD (chronic obstructive pulmonary disease), multiple sclerosis, Parkinson’s, chronic pain, or any other debilitating condition.

What helps: A support group. “I can’t say it strongly enough — no one is going to understand what you’re going through like your fellow patients,” says Nelson. “Your spouse, your friends, your family — they all love you and support you, but they can’t really ‘get it’ like others going through the same thing.”

Advocating for yourself to obtain effective treatment is important, too. If you aren’t getting the answers or help you need from your doctor, ask for a second opinion or referral to a specialist. For many conditions, such as cancer, a social worker can be a valuable addition to your team, offering access to additional resources the doctor may not tell you about. In some circumstances, a patient advocate can be valuable in helping you pursue aggressive or experimental treatment.

True or false?

1. Age is of no importance when finding a new job.

2. Finding a new job often requires retraining.

3. People can cope with their problems easier if they don’t start telling everybody about them.

4. The need to adjust to deprivation and alterations is backbreaking.

5. Mothers suffer more than fathers from the empty nest condition.

6. Being busy or taking up new hobbies can only aggravate the situation.

7. ‘Double trouble’ refers to cases when people lose their job and their families getting divorced.

8. Alcohol acts as a tranquiliser and a relaxant.

9. Almost one in two heavy drinkers have bouts of depression on a regular basis.

10. Alcoholics typically attribute their distress to alcohol addiction.

11. Mood swings do not depend on alcohol abuse.

12. Keeping being on the wagon does not need professional help.

13. Serious diseases crash people’s mood.

14. Having heard your diagnosis can be so intimidating you develop overtiredness and other bodily disorders.

15. There are many reasons why a patient should get a second opinion.

Дата добавления: 2015-11-14