Depression: 14 Important Insights

Depression: 14 Important Facts You Might Not Know

Chances are that in your lifetime you will be one of two people – depressed, or close to someone who is. For this reason, understanding depression is fast becoming a life skill. Here are 14 important insights.

  1. Certain personalities are more prone to depression.

    Depression can happen to anybody, but those with depression are more likely to be introverted, creative or perfectionistic. Personality doesn’t cause depression but it can be a risk factor.

  2. People with depression won’t necessarily look depressed.

    People with depression are often highly functioning and adept at concealing their depression from the world. It could be your doctor, dentist, teacher, best friend or the life of the party. Whether because of the stigma associated with depression, or because of their concerns about the impact on the people around them, many people with depression will be masterful at masking their illness publicly. This is further evidence that depression is not a sign of weakness. The strength and mental toughness it would take to carry on as usual would be enormous. Of course, sometimes the strongest act is asking for help.

  3. Depression is a deficiency in chemistry, not character.

    Unfortunately, we live in a society where depression is still vastly misunderstood. It is a physical illness that effects mood and is no more a product of personality or character than cancer or diabetes. The only shame around depression is in the response of the ignorant.

  4. The internal body clock is disrupted.

    The body has an internal body clock that uses signals in the environment to cue appetite, sleep and mood. In people with depression, this clock can be so severely disrupted, that a.m and p.m. are reversed. This means that sleep is disturbed, as morning is confused with night. When sleep is thrown off balance, so too are hunger hormones, hence the appetite and weight changes that often come with depression.

  5. Depression changes the size of the brain.

    In research from Yale University, analysis of the brains of people with depression have shown an overproduction of a genetic ‘switch’. This genetic switch causes the loss of connections between the brain cells that regulate cognition and emotion, causing the brain to shrink in size. The more severe and longer-lasting the depression the greater the shrinkage. Antidepressants can help to reverse this.

  6. Depression fades memory.

    Depression can really interfere with memory, particular the type of memory that deals with specific facts such as names or places. Part of the reason for this may be the tendency to over-generalise, which can compromise the ability to differentiate between similar experiences.

  7. Blood test to diagnose depression.

    Up to now, the only way to diagnose depression was through self-reports or reports and observation. But that is set to change. Researchers have developed a blood test that may be used to diagnose depression and predict who will benefit from therapy. This will give way to the tailoring of more effective treatments.

  8.  Mindfulness can reduce and protect against depression.

    Mindfulness can reduce and prevent depression adolescents (aged 13-20) and adults.

  9. Depression ages you faster.

    Research has found that depression leads to accelerated cellular ageing and a heightened risk of ageing-related diseases such as heart disease, diabetes and cancer. People with depression have a shorter length of telomeres (a repeating DNA sequence found at the end of chromosomes). The more severe and longer-lasting the depression, shorter the telomere length the greater the ageing. Those who had previous episodes of major depression had shorter telomere length than those who had not experienced depression.

  10. Exercise causes the same changes in the brain as antidepressants.

    An abundance of research has demonstrated that exercise alleviates symptoms of depression in the short-term, but also that it has a protective factor against developing depressive episodes in the future. In fact, a recent study has found that for mild to moderate depression, exercise has the same effect on the brain as antidepressants. Walking 30 minutes a day is enough to make a difference.

  11. Gut bacteria play a role in depression.

    Increasingly, evidence is pointing to a powerful connection between the gut and the brain, with neurobiologists at Oxford University finding that gut microbiome play an important role in maintaining certain brain functions such as mood, emotion and appetite. Mounting evidence is suggesting a link between the gut health and psychiatric and neurological disorders such as anxiety, depression and autism. 

    Researchers at the University of Oxford have found that taking probiotics has an effect on anxiety and depression by influencing the neuroendocrine stress response and by altering the way people process emotional information.

  12. Depression increases the experience of physical pain.

    Like the emotional pain isn’t enough, depression is also associated with physical pain such as headaches, backache, stomach ache, joint ache and muscle ache. Research has shown that depression and physical pain share a common chemical pathway in the brain and are influenced by the same neurotransmitters. In light of this, it has been suggested that depression and the painful physical symptoms that are associated with it should be treated together. Research has actually shown that a correlation between an improvement in physical symptoms and an improvement in other depressive symptoms. 

  13. Antidepressants aren’t a magic pill.

    Depression can respond really well to treatment but the type of treatment that is most effective can differ from person to person. The best approach involves a multi-faceted approach that responds to the whole person – mental (therapy, emotional support, cognitive awareness, mindfulness); physical (exercise, diet); chemical (medication). Furthermore, antidepressants generally won’t have an immediate effect. Expectations that medication is a magic bullet can lead to disappointment and a further worsening of symptoms. Depression is treatable but can involve some trial and error of responses. Knowing this, and being patient and open to altering treatment is an important part of the way through depression.

  14. Asking about depression or suicide will never make it worse – but it could save a life.

    Everyone has their ups and downs but if someone you know is acting unusual (mood, sleep and appetite changes, sadness, aggression, recklessness, more withdrawn), it might be something more. If you have any hunch at all that something isn’t right, it’s important to ask if he/she is depressed or suicidal, using direct language such as ‘suicidal/giving up on life’ rather than the lesser ‘hurting yourself’. People often avoid asking for fear it will plant the idea but it doesn’t work like this. The question might save a life. If the person is suicidal, seek immediate help from a doctor, hospital or suicide prevention helpline.

For those who have never had depression, the darkness is impossible to imagine. It can strike anybody and none of us can know when we, or someone we love, are about to walk through the middle of its very broad and undiscerning target.

Depression is a treatable illness. We are learning more about depression every day and a lot ground is being made in the search for effective treatments with minimal side effects. 

The more that can be understood about depression, the more it can be responded to with wisdom, respect, openness and compassion – it should never be responded to with anything less.

(A shortened version of this post was published on The Huffington Post UK.)

[irp posts=”1727″ name=”How to Heal From Depression. The 6 Proven, Non-Medication Ways That Are As Effective as Antidepressants (We Should All Be Doing This!)”]

105 Comments

Denyse

Thank you Karen – Most enlightening and clarifying information. Sincerely appreciated this.
I’m sick of hearing that depressed people are attention seekers, sensation needers, etc etc etc.
They need to know it is an illness like Diabetes or Cancer (as mentioned above) xxx

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Elisabeth S

I love how you said that depression is a chemistry flaw and not a character one. I think this is important to people to understand. Knowing that there is something physically wrong causing depression, I think will help people seek treatment a lot sooner.

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Jim

I Just dont know what to do anymore… Lifelong depression which has worsened over the last few years.. Years of therapy which really haven’t done much. Over a quarter of a century on some variant of an anti depressant, no family to speak of… few friends… it all went downhill really fast and its never recovered. Of course the first question I’m asked is “Are you thinking about hurting yourself?” And when the response is “no” , everyone thinks its not serious…So they go on their merry way. I dont know what to to… I cant seem to help myself… Ive had health issues the last couple of years and it limits my motility… And I gotta be honest… when i respond to “that” question, Im not exactly telling the truth… I just dont have the nerve to do it… And so I just linger….

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Karen Young

Jim. I hear you on how serious this is! Any amount of depression which causes pain and intrudes on your potential to be happy is serious. Absolutely. I also hear that you have tried everything to feel better. I can hear how desperately you want to move this, and I understand that when you have tried everything, it can feel so helpless. I want you to know that the research in the area of depression is moving forward all the time. We are discovering new potential causes all the time which may lead to more effective treatments. In the meantime, do you have a consistent practise of exercise and mindfulness? If you haven’t practised mindfulness before, the Smiling Mind app is a great place to start. It has a series of guided meditations. Both exercise and mindfulness change the structure and function of the brain in ways that can strengthen it against depression. If you are on any form of anti-depressant, it is also important to be doing these things. The research on both exercise and mindfulness is prolific, and growing stronger. Sleep is also critical. If you are having trouble sleeping, this will interfere with the way your brain functions and potentially make it more susceptible to depression. If you are having trouble sleeping (and you might not be), speak with your doctor about this. Melatonin is the body’s natural sleep hormone – it’s what let’s our body know that it’s time to wind down and get sleepy. It can be taken as a supplement, and it might be useful – but speak with your doctor. Here are some articles that might be useful for you:
– Doing These Two Simple Activities Together Can Reduce Depression by 40% in Two Months – https://www.heysigmund.com/dealing-with-depression-meditation-exercise/
– Stronger by Nature – 30 Minutes of Nature Will Strengthen Mental Health – Research – https://www.heysigmund.com/stronger-by-nature/
– Healing From Depression. The 6 Proven, Non-Medication Ways To Strengthen the Brain and Body Against Depression (We Should All Be Doing This!) – https://www.heysigmund.com/the-non-medication-ways-to-deal-with-depression-that-are-as-effective-as-medication/
https://www.heysigmund.com/mindfulness-as-effective-as-medication-in-preventing-relapse-in-depression/

Something else that can make an enormous difference is gut health. Here is an article that explains that
– Our ‘Second Brain’ – And Stress, Anxiety, Depression, Mood – https://www.heysigmund.com/our-second-brain-and-stress-anxiety-depression-mood/

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Lr

Vitamin D deficiency, I know that really effects my mood. Also a food allergy panel, prayer and practicing being thankful for even the littlest of things, and do something to help others that u enjoy doing helps me along with any type of exercise.

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Luke

Interesting stuff , especially the relationship between stomach/gut and depression.

I had taken medication daily over a period of about five years for acid reflux. ( Cimetidine, Omprazole, Lanzoprazole, etc). Ok an unexpected breakdown of a long long term relationship may have triggered depression which I still battle. But within a year I was suddenly free off and able to stop taking medication for acid reflux which hasn’t returned so far ,five years later, though depression remains.
The correlation mind gut makes sense. Seen Very little about any research, till reading this

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LW Clay

Loved this article. I have a young blog on mental health, and I’d like to use this article in my next post. Of course I would give credit to the author and your site. How can I get permission to repost this with some of my own comments added at the beginning and end? Thank you.

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Karen Young

Unfortunately, I’m not able to give permission for the articles to be republished on other sites but you are very welcome to publish up to 75 words of the original article with a link back to the original article on this site. Here is a link to the content share guidelines https://www.heysigmund.com/content-share-guidelines/. I hope you understand, and I hope the 75 words and a link back to the original article will be something that can work for you.

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Karen Young

Sally the research that talks about the blood test is hyperlinked in the section that talks about the blood test. It’s linked to the word ‘Researchers’. Your doctor will also be able to help you with more information about this.

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Karen Young

Our body chemistry is extremely complicated. Serotonin is not the only part of this. The point of this is that depression is biological and not about personality or character.

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Anon

I was wondering where can I go or what can I do to see if I actually have depression everyone tells me I’m just faking and to shake it off but I just can’t they say it’s all in my head

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Karen Young

If you suspect you might have depression, I would really encourage you to see a doctor. A doctor will be able to diagnose and set you on the right track to manage your symptoms and move towards healing.

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Cindy Lou

I’ve had ADHD all my life.With major depression it’s a fast moving train.Sometimes I meditate or just bus to the city to be among people.Has it helped,I’m still here but very tired.Was Red Sel Chef now on welfare lost everything.Stolen 1 piece at a time.Now at 60 depression is a deep hole,if you have no help the enormity of the problem is insurmountable.The black is very thick.The out look,not great view .

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Mar

I really would like to know more about:” what to do and what mot to do when your husband is having a depression”
He has got all sorts of treatment. Nothing really works.

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Jerilee

Hi I hope you are able to still see this message ?!
I wonder how this relates to post natal depression. Does it all still apply

I really enjoyed the piece. Thank you

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Karen - Hey Sigmund

Jerilee the research here wasn’t done with PND, but that doesn’t mean they won’t happen with PND. Depression takes different shapes in different people, so while there will be vast similarities, there will also be differences in the way people experience depression, whether it’s PND or major depression.

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‘Brave’ doesn’t always feel like certain, or strong, or ready. In fact, it rarely does. That what makes it brave.♥️
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#parenting #mindfulparenting #parentingtips
We teach our kids to respect adults and other children, and they should – respect is an important part of growing up to be a pretty great human. There’s something else though that’s even more important – teaching them to respect themselves first. 

We can’t stop difficult people coming into their lives. They might be teachers, coaches, peers, and eventually, colleagues, or perhaps people connected to the people who love them. What we can do though is give our kids independence of mind and permission to recognise that person and their behaviour as unacceptable to them. We can teach our kids that being kind and respectful doesn’t necessarily mean accepting someone’s behaviour, beliefs or influence. 

The kindness and respect we teach our children to show to others should never be used against them by those broken others who might do harm. We have to recognise as adults that the words and attitudes directed to our children can be just as damaging as anything physical. 

If the behaviour is from an adult, it’s up to us to guard our child’s safe space in the world even harder. That might be by withdrawing support for the adult, using our own voice with the adult to elevate our child’s, asking our child what they need and how we can help, helping them find their voice, withdrawing them from the environment. 

Of course there will be times our children do or say things that aren’t okay, but this never makes it okay for any adult in your child’s life to treat them in a way that leads them to feeling ‘less than’.

Sometimes the difficult person will be a peer. There is no ‘one certain way’ to deal with this. Sometimes it will involve mediation, role playing responses, clarifying the other child’s behaviour, asking for support from other adults in the environment, or letting go of the friendship.

Learning that it’s okay to let go of relationships is such an important part of full living. Too often we hold on to people who don’t deserve us. Not everyone who comes into our lives is meant to stay and if we can help our children start to think about this when they’re young, they’ll be so much more empowered and deliberate in their relationships when they’re older.♥️
When we are angry, there will always be another emotion underneath it. It is this way for all of us. 

Anger itself is a valid emotion so it’s important not to dismiss it. Emotion is e-motion - energy in motion. It has to find a way out, which is why telling an angry child to calm down or to keep their bodies still will only make things worse for them. They might comply, but their bodies will still be in a state of distress. 

Often, beneath an angry child is an anxious one needing our help. It’s the ‘fight’ part of the fight or flight response. As with all emotions, anger has a job to do - to help us to safety through movement, or to recruit support, or to give us the physical resources to meet a need or to change something that needs changing. It doesn’t mean it does the job well, because an angry brain means the feeling brain has the baton, while the thinking brain sits out for a while. What it means is that there is a valid need there and this young person is doing their very best to meet it, given their available resources in the moment or their developmental stage. 

Children need the same thing we all need when we’re feeling fierce - to be seen,  heard, and supported; to find a way to get the energy out, either with words or movement. Not to be shut down or ‘fixed’. 

Our job isn’t to stop their anger, but to help them find ways to feel it and express it in ways that don’t do damage. This will take lots of experience, and lots of time - and that’s okay.♥️
The SCCR Online Conference 2021 is a wonderful initiative by @sccrcentre (Scottish Centre for Conflict Resolution) which will explore ’The Power of Reconnection’. I’ve been working with SCCR for many years. They do incredible work to build relationships between young people and the important adults around them, and I’m excited to be working with them again as part of this conference.

More than ever, relationships matter. They heal, provide a buffer against stress, and make the world feel a little softer and safer for our young people. Building meaningful connections can take time, and even the strongest relationships can feel the effects of disconnection from time to time. As part of this free webinar, I’ll be talking about the power of attachment relationships, and ways to build relationships with the children and teens in your life that protect, strengthen, and heal. 

The workshop will be on Monday 11 October at 7pm Brisbane, Australia time (10am Scotland time). The link to register is in my story.
There are many things that can send a nervous system into distress. These can include physiological (tired, hungry, unwell), sensory overload/ underload, real or perceived threat (anxiety), stressed resources (having to share, pay attention, learn new things, putting a lid on what they really think or want - the things that can send any of us to the end of ourselves).

Most of the time it’s developmental - the grown up brain is being built and still has a way to go. Like all beautiful, strong, important things, brains take time to build. The part of the brain that has a heavy hand in regulation launches into its big developmental window when kids are about 6 years old. It won’t be fully done developing until mid-late 20s. This is a great thing - it means we have a wide window of influence, and there is no hurry.

Like any building work, on the way to completion things will get messy sometimes - and that’s okay. It’s not a reflection of your young one and it’s not a reflection of your parenting. It’s a reflection of a brain in the midst of a build. It’s wondrous and fascinating and frustrating and maddening - it’s all the things.

The messy times are part of their development, not glitches in it. They are how it’s meant to be. They are important opportunities for us to influence their growth. It’s just how it happens. We have to be careful not to judge our children or ourselves because of these messy times, or let the judgement of others fill the space where love, curiosity, and gentle guidance should be. For sure, some days this will be easy, and some days it will feel harder - like splitting an atom with an axe kind of hard.

Their growth will always be best nurtured in the calm, loving space beside us. It won’t happen through punishment, ever. Consequences have a place if they make sense and are delivered in a way that doesn’t shame or separate them from us, either physically or emotionally. The best ‘consequence’ is the conversation with you in a space that is held by your warm loving strong presence, in a way that makes it safe for both of you to be curious, explore options, and understand what happened.♥️
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#mindfulparenting #positiveparenting #parenting

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