Dealing with Depression: 14 NEW Insights That Will Change the Way You Think About It

Dealing with Depression: 14 NEW Insights That Will Change the Way You Think About It

Depression has a reach that shows no favourites and no limits. It has no eye for age, gender, culture or anything else that might separate us into easily conquered groups. It is a human condition, and as humans, we all have the potential to be touched by it in some way. If we are not directly dealing with depression, then chances are we will be indirectly affected by watching someone we love struggle against it. 

There is so much research happening in the area of depression and as a result, the way we understand it is changing shape dramatically. The old ways of thinking about depression are being challenged (finally!). This is giving way to new hope for more effective treatments and a more accurate, less stigmatised understanding of what depression is, where it comes from and what it means.

Dealing with Depression: What you need to know.

Here is what you need to know about depression. They are new insights that will have a lofty influence over the way depression is understood, perceived and treated:

  1. Depression is an illness of the entire body, not just the mind.

    Depression is a systemic illness that affects the whole body, not just the mind. This may be why people with depression are more likely to be diagnosed with cancer and cardiovascular disease. Depression is linked to oxidative stress in the body. This is a process in which the body over-produces free radicals and is unable to get rid of them from the body. The free radicals cause damage to critical parts of cells, undermining their ability to function effectively and potentially causing those cells to die. The overproduction of free radicals can be triggered by stress, environmental pollutants, alcohol, tobacco, food and the body’s natural immune response (inflammation).   

  2. Chronic inflammation in the bloodstream can fuel depression.

    Among people with depression, concentrations of two markers of inflammation, (CRP and IL-6) are elevated by up to 50%. Stress is one of the main contributors to inflammation. A high-fat diet or high body mass are also culprits. Inflammation is usually a sign that the body is trying to fight some sort of pathogen. This is what healthy bodies are meant to do, but in some people, the systemic inflammation is persistent. It is widely accepted that this inflammation is behind all physical and mental illness. Research has also found that depression caused by chronic inflammation is resistant to traditional therapy methods, but that it can be relieved with activities such as yoga, meditation, and exercise.

  3. Inflammation increases glutamate in the brain, creating a vulnerability to depression. 

    People with depression who show signs of systemic inflammation have elevated levels of glutamate in certain areas of the brain. Glutamate is used by brain cells to communicate but when levels become too high, it can become toxic to brain cells and glia, the cells that support brain health. Researchers think this may be one of the ways inflammation harms the brain and increases the risk of depression. High levels of glutamate in these areas of the brain are associated with anhedonia, (the inability to experience pleasure) and slow motor function (also associated with depression). Inflammation in this study was determined by a blood test for C-reactive protein (CRP). 

  4. Exercise helps to protect the brain against depression.

    Exercise restores the levels of two important neurotransmitters, glutamate and GABA, to healthy levels. Exercise seems to go a long way towards repairing the damage that is done by inflammation. The research was conducted using exercise sessions of between 8 and 20 minutes. The effects of the exercise in the week following the session.

  5. Early life stress is a major risk factor for later depression.

    Adults who were abused or neglected as children are almost twice as likely to experience depression. The increased risk is associated with greater sensitivity of brain circuits involved in processing threat and fuelling the stress response. Research suggests that exposure to neglect or abuse reduces activity the part of the brain (the ventral striatum) that processes rewarding experiences. This is likely to affect the capacity to experience enthusiasm, pleasure or other positive emotions.

  6. A depressed brain shows a different response to stress.

    In a study involving mice, scientists found vast differences in the brain activity of helpless mice and resilient mice. (Mice are not used because someone thinks they’re cute, but because the mouse model of depression is biologically similar to human depression.) The brains of helpless mice were remarkably similar in many ways. They showed an overall reduction in brain activity, particularly in areas that would affect their ability to deal with stress. These areas of reduced activity included the parts of the brain that are critical for organising thoughts and action, processing emotion, motivation, defensive behaviour, coping with stress, and learning and memory.

  7. Genes are NOT destiny. The environment can alter a genetic predisposition to depression.

    Still with tiny rodents – a study with rats has shown that the environment can alter a genetic vulnerability to depression. When rats that were genetically bred to be depressed received a type of ‘rat psychotherapy’, they showed significantly less depressive behaviour. Their blood biomarkers for depression also changed to non-depressed levels. The ‘psychotherapy’ involved putting the rats in an enriched environment that had space, toys to chew on, places to hide and climb, and opportunities to socialise with other mice.

    ‘If someone has a strong history of depression in her family and is afraid she or her future children will develop depression, our study is reassuring. It suggests that even with a high predisposition for depression, psychotherapy or behavioral activation can alleviate it’. Eva Redei, lead study investigator, professor of psychiatry and behavioral sciences at Northwestern University Feinberg School of Medicine. 

  8. Nature? Nurture? Well actually, it’s both.

    The greatest influence on the development of depression is neither genes nor environment, but the interaction between the two. Several genes have been associated with depression, particularly those that affect serotonin, the neurochemical that acts as to regulate mood. A genetic variation (allele) found in the serotonin transporter seems to influence the way a person responds to stress. Those with the ‘S’ (short) allele were more likely to develop depression than those with the ‘L’ (long) allele when they were exposed to the same type and amount of stressors. This research suggests that those with the ‘L’ allele can adapt more effectively to their environment. Those with the ‘S’ allele appear to have a brain that is less able to adapt to adversity. 

  9. Depression increases risk for cardiovascular disease but …

    Depression is a known risk factor for stroke, heart attack, and death, but treating depression significantly reduces the risk to non-depressed levels. It is unclear which comes first – the depression or the heart disease. Heart disease may increase the risk of depression, or depression may inflame the risk factors associated heart problems, such as high blood pressure, high cholesterol, diabetes or lack of exercise.

  10. Meditation and exercise. The power couple.

     When done together, meditation and aerobic exercise reduce depressive symptoms by 40%. The combination  seems to help people with depression to be less overwhelmed or influenced by negative thoughts. The study involved 30 minutes of focused attention meditation, followed by 30 minutes of aerobic exercise. Meditation and exercise are a powerful combo and they seem to work on a number of levels:

    •  they promote the growth and preservation of brain cells, which is critical for mental health. The slowing down of brain cell growth, or the reduction of brain cells can lead to all sorts of mental health problems, including depression;

    •  they nurture the development of new cognitive skills that get rid of the negative filter;

    •  they reduce the influence of past memories in fuelling depression. 

  11. Affectionate mothering can protect a newborn from the potential effects of maternal depression.

    Mothers with depressive symptoms who were more responsive to her baby’s signals, and who engaged in more gentle, affectionate touching during face to face play, had babies who showed less physiological evidence of stress. The research suggests that by interacting sensitively with their babies, mothers who have symptoms of depression may be ‘turning on’ certain genes that help infants manage stress in healthy ways.

  12. A depressed brain shows a disconnection between brain regions that process emotion.

    Brain scans of young adults showed that in those who had experienced more than one episode of depression, the amygdala (involved in detecting emotion) is disconnected from the rest of the brain’s emotional network. Researchers suggest this may interfere with how accurately emotions are processed. This disconnection is likely to be the reason that people with depression are more likely to experience neutral information as negative.

  13. Burnout and depression overlap.

    In research looking at the overlap between burnout and depression, 1,386 people were categorised as either having burnout or not. 85% of people who were identified as having burnout also met the criteria for depression. In contrast, only 1% of people who did not have burnout met the criteria for depression. People with burnout were about three times as likely to have a history of depression, and almost four times as likely to be currently taking antidepressants. 

  14. Social media use increases likelihood of depression.

    The more time young adults spend on social media, the greater their risk of depression. The association between social media use and depression is linear, meaning the risk of depression increases with time spent on social media. The reasons for this are unclear, but the researchers have a few theories:

•  people who are already depressed may be turning to social media to find comfort;

•  the images on social media are highly idealised and may lead to feelings of inadequacy, envy, and cause distorted comparisons. 

•  social media can be a big dirty time hog (come on, you know it’s true), causing people to feel as though they have wasted valuable time;

•  social media use could be feeding an internet addiction, a psychiatric condition that can fuel depressive symptoms

•  the impact of cyber-bullies and other not-so-nice interactions.

And finally …

Depression is more than thoughts and feelings. It’s more than a sad mind or a body that doesn’t feel the way it used to. After settling for decades on the idea that depression is because of broken thinking or a chemical deficiency in the brain, research is now moving forward and showing us that depression is an illness of the body, most probably initiated by genetics and environment. Because of this, we are in a better position than ever to understand depression. With this expanded understanding comes the greater promise of new treatments and management strategies for a happier, richer life, free from the constraints of depression.

[irp posts=”1528″ name=”When Someone You Love Has Depression”]

15 Comments

James

I am 34 years old and am currently battling depression. I do not have funding for a Dr. what are ways to cope with this?

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Karen Young

If you aren’t able to see a doctor there are other things you can do to help strengthen yourself against depression. There is so much research that has shown mindfulness, exercise and gut health are important ways to do this. You will find more information and articles explaining how these work on this link https://www.heysigmund.com/category/being-human/depression/. One of the awful things about depression is that the negative thinking and hopelessness that comes with it can have you believing that nothing makes a difference, but there is very convincing research – and a lot of it – showing that these can really make a difference.

Reply
Karen - Hey Sigmund

Timothy there is no way to die without hurting your loved ones. Your pain doesn’t end, it just gets transferred to them. The difference is that the pain will stay with them forever. The confusion, the questions, the vast gap in their lives from not having you there – it will never end. I understand you are in pain now, but there is a way through this for you. It will take the fight of your life, but you can do this. Have you spoken with a doctor? There some people find relief from medication, but be patient if you do this because it can take up to 8 weeks. Also, different medications might have different effects for different people, so it may be a case of experimenting before they find the right one for you. As well as this, a counsellor will be able to support you through so that you don’t feel as though you are doing this alone. Finally, here is an article for you to read https://www.heysigmund.com/dealing-with-depression-meditation-exercise/. Meditation and exercise have been found to reduce the symptoms of depression by up to 40%. They work by changing the structure and function of the brain.

I know you are hurting, and I know at the moment it feels as though there is no way through – that’s what depression does. It fills you with hopelessness, but this is the depression talking. The truth is that you can beat this. Please don’t give up and please don’t lose hope. You are so important to the people who love you. Keep moving forward, and one day you will be grateful you didn’t end your life. Love and strength to you.

Reply
simon

I would like to see more about Fibromyalgia & its links to depression! As a sufferer of both, its hard to remember which came 1st?
High levels of Strong medication, (Morphine and years of Co-Codamol), for the pain seems to desensitize the brain making it more susceptible to Depression.
It also seems harder to deal / resolve the depression – Tried meditation – Gets disrupted by pain!
Try to keep active, but exercise is right out of the window – due to the pain levels!

Reply
Jane

I would like to see something discussing depression/anxiety in the elderly specifically.

Reply
louise

I really appreciate all the research that you gather together about depression but as a lay person, I just wonder what is the definition of depression? I’m fairly sure that I don’t suffer from clinical depression, but there are periods in my life when I feel seriously down/ depressed. So does this research apply only to clinical depression?
I’m a big fan of yours and look forward to your weekly postings – always something there that is relevant to my life even if I no longer have children living at home. Thank you.

Reply
Peter

This article was very interesting and a lot of it related to me. I just can’t see how it ‘deals’ with depression.

Maybe it’s just me. I’m running out.

Reply
Hey Sigmund

Peter the hope is that it will lead into new treatment areas. Also, there are really significant findings around the importance of meditation, mindfulness and exercise in managing depression. Your environment is also critical. If you are in a stressful job or work environment, or if you are around people or increase your stress, either by the extreme demands they put on you or the way they treat you, that could potentially inflame symptoms. High stress can cause inflammation which can lead to depression. Keep fighting for you. Here is an article that also talks about some ways to manage depression that have been proven to be helpful for many https://www.heysigmund.com/the-non-medication-ways-to-deal-with-depression-that-are-as-effective-as-medication/

Reply
Nedra

Thanks! As one who suffered several hospitalizations, I feel these are true statements! Nothing helped me.no meds,counseling , et. I went thru hypnotism, and misery. I think time faith and family and friend s saved me. This all makes sense!!!!

Reply
Hey Sigmund

I’m so pleased this makes sense Nedra. The new research is really promising – it’s good to know the area is getting so much attention.

Reply
Audrey B

It’s good to know about the newest information on depression. It gives more hope. Thank you!

Reply
Dr Mixs

Hi there…

this is totally spot on… it’s wonderful to have information like this going out. The body and mind are linked and it is unethical to address the one without the other.

Thank you for the read.

Reply

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Today was an ending and a beginning. My darling girl finished year 12. The final year at school is tough enough, but this year was seismic. Our teens have moved through this year with the most outstanding courage and grace and strength, and now it is time for them to rest and play. My gosh they deserve it. 

It is true that this is a time of celebration, but it can also be an intense time of self-reflection for our teens. (I can remember the same feelings when my gorgeous boy finished so many years ago!) My daughter has described it as, ‘I feel as though I’ve outgrown myself but my new self isn’t ready yet.’ This just makes so much sense. 

There is a beautifully fertile void that is waiting for whatever comes next for each of them, but that void is still a void. At different times it might feel exciting, overwhelming, or brutal in its emptiness.

We also have to remember that this is a time of letting go, and there might be grief that comes with that. Before they can grab on to their next big adventure, they have to let go of the guard rails. This means gently adjusting their hold on the world they have known for the last 12+ years, with its places and routines and people that have felt like home on so many days. There will be redirects and shiftings, and through it all the things that need to stay will stay, and the things that need to adjust will adjust. 

To my darling girl, your loved incredible friends, and the teens who make our world what it is - you are the beautiful  thinkers, the big feelers, the creators, the change makers, and the ones who will craft and grow a better world. However you might feel now, the lights are waiting to shine for you and because of you. The world beyond school is opening its arms to you. That opening might happen quickly, or gently, or smoothly or chaotically, but it will happen. This world needs every one of you - your voices, your spirits, your fire, your softness, your strength and your power. You are world-ready, and we are so glad you are here xxx
When our kids or teens are in high emotion, their words might sound anxious, angry, inconsolable, jealous, defiant. As messy as the words might be, they have a good reason for being there. Big feelings surge as a way to influence the environment to meet a need. Of course, sometimes the fallout from this can be nuclear.
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Wherever there is a big emotion, there will always be an important need behind it - safety, comfort, attention, food, rest, connection. The need will always be valid, even if the way they’re going about meeting it is a little rough. As with so many difficult parenting moments, there will be gold in the middle of the mess if we know where to look. 
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There will be times for shaping the behaviour into a healthier response, but in the middle of a big feeling is not one of those times. Big feelings are NOT a sign of dysfunction, bad kids or bad parenting. They are a part of being human, and they bring rich opportunities for wisdom, learning and growth. .
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Parenting isn’t about stopping the emotional storms, but about moving through the storm and reaching the other side in a way that preserves the opportunity for our kids and teens to learn and grow from the experience - and they will always learn best from experience. 
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To calm a big feeling, name what you see, ‘I can see you’re disappointed. I know how much you wanted that’, or, ‘I can see this feels big for you,’ or, ‘You’re angry at me about .. aren’t you. I understand that. I would be mad too if I had to […],’ or ‘It sounds like today has been a really hard day.’ 
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When we connect with the emotion, we help soothe the nervous system. The emotion has done its job, found support, and can start to ease. 
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When they ‘let go’ they’re letting us in on their deepest and most honest emotional selves. We don’t need to change that. What we need to do is meet them where they and gently guide them from there. When they feel seen and understood, their trust in us and their connection to us will deepen, opening the way for our influence.
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#parenthood #parenting #positiveparenting #parentingtips #childdevelopment #neuronurtured #anxiety #anxietyinchildren #childanxiety #motherhoodcommunity #parenti
When they are at that line, deciding whether to retreat to safety or move forward into brave, there will be a part of them that will know they have what it takes to be brave. It might be pale, or quiet, or a little tumbled by the noise from anxiety, but it will be there. And it will be magical. Our job as their flight crew is to clear the way for this magical part of them to rise. ‘I can see this feels scary for you - and I know you can do this.’ 
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 #mindfulparenting #neuronurtured #parentingteens #neurodevelopment #braindevelopment #positiveparenting #parenting #parenthood #childdevelopment #parentingtip #adolescence #positiveparentingtips #anxietyawareness #anxietyinchildren #childanxiety #parentingadvice #anxiety #parentingtips #motherhoodcommunity #anxietysupport #mentalhealth #heyawesome #heysigmund #heywarrior
When our kids or teens are struggling, it can be hard to know what they need. It can also be hard for them to say. It can be this way for all of us - we don't always know what we need from the people around us. It might be space, or distraction, or silence, or maybe acknowledging and being there is enough. Sometimes we might need to know that the people we love aren't taking our need for space, or our confusion or anger or sadness personally, and that they are still there within reach.
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What can be easier is thinking about what other people might need. Asking this when they are calm can invite a different perspective and can give you some insight into what they need to hear when they are going through similar. Don't worry if you just get a shrug, or a disheartened, 'I don't know'. They don't need to know, and neither do we. The question in itself might be enough to open a new way through any sense of 'stuckness' or helplessness they might be feeling.
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Give them space to talk but you don’t need to fix anything. You’ll want to, but the answers are in them, not us. Sometimes the answer will be to feel it out, or push for change, or feel the futility of it all so the feeling can let go, knowing it’s done it’s job - it’s recruited support, or raised awareness that something isn’t right.

Sometimes the feelings might be seismic but the words might be gone for a while. That’s okay too. Do they want to start with whatever words are there? Or talk about something else? Or go for a walk with you? Watch a movie with you? Or do a spontaneous, unnecessary drive thru with you just because you can - no words, no need to explain - just you and them and car music for the next 20 minutes. 

The more you can validate what they’re feeling (maybe, ‘Today was big for you wasn’t it’) and give them space to feel, the more they can feel the feeling, understand the need that’s fuelling it, and experiment with ways to deal with it. Sometimes, ‘dealing with it’ might mean acknowledging that there is something that feels big or important and a little out of reach right now, and feeling the fullness and futility of that. 

Part of building resilience is recognising that some days are rubbish, and that sometimes those days last for longer than they should, but we get through. First we feel floored, then we feel stuck, then we shift because the only choices we have we have are to stay down or move, even when moving hurts. Then, eventually we adjust - either ourselves, the problem, or to a new ‘is’. But the learning comes from experience.

I wish our kids never felt pain, but we don’t get to decide that. We don’t get to decide how our children grow, but we do get to decide how much space and support we give them for this growth. We can love them through it but we can’t love them out of it. I wish we could but we can’t.

So instead of feeling the need to silence their pain, make space for it. In the end we have no choice. Sometimes all the love in the world won’t be enough to put the wrong things right, but it can help them feel held while they move through the pain enough to find their out breath, and the strength that comes with that.♥️

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