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/

Reply
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.

Reply
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.

Reply
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

Reply
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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All kids need the 'the right things' to thrive. The right people, the right motivation, the right encouragement. Out in the world, at school, or wherever they find themselves, kids and teens with anxiety don't need any extra support - they just need their share, but in a way that works for them. 

In a world that tends to turn towards the noise, it can be easy for the ones that tend to stand back and observe and think and take it all in, to feel as though they need to be different - but they don't. Kids and teens who are vulnerable to anxiety tend to have a different and wonderful way of looking at the world. They're compassionate, empathic, open-hearted, brave and intelligent. They're exactly the people the world needs. The last thing we want is for them to think they need to be anyone different to who they are.

#parenting #anxietysupport #childanxietyawareness #mindfulparenting #parent #heywarrior #heysigmund
Sometimes silence means 'I don't have anything to say.' Sometimes it means, 'I have plenty to say but I don't want to share it right here and right now.'

We all need certain things to feel safe enough to put ourselves into the world. Kids with anxiety are thoughtful, observant and insightful, and their wisdom will always have the potential to add something important to the world for all of us. Until they have a felt sense of safety though, we won’t see it.

This safety will only happen through relationship. This isn’t a child thing, or an anxiety thing. It’s a human thing. We’re all wired to feel safest when we’re connected to the people around us. For children it starts with the adult in the room.

We can pour all the resources we want into learning support, or behaviour management, but until children have a felt sense of safety and connection with the adult in the room, the ‘thinking brain’ won’t be available. This is the frontal cortex, and it’s the part of the brain needed for learning, deliberate decisions, thinking through consequences, rational thinking. During anxiety, it’s sent offline.

Anxiety is not about what is actually safe, but about what the brain perceives. A child can have the safest, most loving, brilliant teacher, but until there is a felt sense of connection with that teacher (or another adult in the room), anxiety will interrupt learning, behaviour, and their capacity to show the very best of what they can do. And what they can do will often be surprising - insightful, important, beautiful things.

But relationships take time. Safety and trust take time. The teachers who take this time are the ones who will make the world feel safer for these children - all children, and change their world in important, enduring ways. This is when learning will happen. It’s when we’ll stop losing children who fly under the radar, or whose big behaviour takes them out of the classroom, or shifts the focus to the wrong things (behaviour, learning, avoidance, over relationships).

The antidote to anxiety is trust, and the greatest way to support learning and behaviour is with safe, warm, loving relationships. It’s just how it is, and there are no shortcuts.
In uncertain times, one thing that is certain is the profound power of you to help their world feel safe enough. You are everything to them and however scary the world feels, the safety of you will always feel bigger. 

When the world feels fragile, they will look to us for strength. When it feels unpredictable, they will look to us for calm. When they feel small, we can be their big. 

Our children are wired to feel safe when they are connected and close to us. That closeness doesn’t always have to mean physical proximity, but of course that will be their favourite. Our words can build their safe base, “I know this feels scary love, and I know we will be okay.” And our words can become their wings, “I can hear how worried you are, and I know you are brave enough. You were built for this my love. What can you do that would be brave right now?”

We might look for the right things to do or the right things to say to make things better for them, but the truth of it all is the answer has always been you. Your warmth, your validation, your presence, your calm, your courage. You have the greatest power to help them feel big enough. You don’t have to look for it or reach for it - it’s there, in you. Everything you need to help them feel safe enough and brave enough is in you. 

This doesn’t mean never feeling scared ourselves. It’s absolutely okay to feel whatever we feel. What it means is allowing it to be, and adding in what we can. Not getting over it, but adding into it - adding strength, calm, courage. So we feel both - anxious and strong, uncertain and determined, scared and safe ‘enough’. 

When our children see us move through our own anxiety, restlessness, or uncertainty with courage, it opens the way for them to do the same. When our hearts are brave enough and calm enough, our children will catch this, and when they do, their world will feel safe enough and they will feel big enough.
The temptation to lift our kiddos out of the way of anxiety can be spectacular. Here's the rub though - avoidance has a powerful way of teaching them that the only way to feel safe is to avoid. This makes sense, but it can shrink their world. 

We also don't want to go the other way, and meet their anxiety by telling them there's nothing to worry about. They won't believe it anyway. The option is to ride the wave with them. Breathe, be still, and stay in the moment so they can find their way there too. 

This is hard - an anxious brain will haul them into the future and try to buddy them up with plenty of 'what-ifs' - the raging fuel for anxiety. Let them know you get it, that you see them, and that you know they can do this. They won't buy it straight away, and that's okay. The brain learns from experience, so the more they are brave, the more they are brave - and we know they are brave.

 #parenting #positiveparenting #parenthood #parentingtips #childdevelopment #anxietyinchildren #neuronurtured #childanxiety #parentingadvice #heywarrior #anxietysupport #anxietyawareness #mindfulparenting #positiveparentingtips #parentingtip #neurodevelopment
To do this, we will often need to ‘go first’ with calm and courage. This will mean calming our own anxiety enough, so we can lead them towards things that are good for them, rather than supporting their avoidance of things that feel too big, but which are important or meaningful. 

The very thing that makes you a wonderful parent, can also get in the way of moving them through anxiety. As their parent, you were built to feel distress at their distress. This distress works to mobilise you to keep them safe. This is how it’s meant to work. The problem is that sometimes, anxiety can show up in our children when it there is no danger, and no need to protect. 

Of course sometimes there is a very real need to keep our children safe, and to support them in the retreat from danger. Sometimes though, the greatest things we can do for them is support their move towards the things that are important a or meaningful, but which feel too big in the moment. One of the things that makes anxiety so tough to deal with is that it can look the same whether it is in response to a threat, or in response to things that will flourish them. 

When anxiety happens in the absence of threat, it can move us to (over)protect them from the things that will be good for them (but which register as threat). I’ve done it so many times myself. We’re human, and the pull to move our children out of the way of the things that are causing their distress will be seismic. The key is knowing when the anxiety is in response to a real threat (and to hold them back from danger) and when it is in response to something important and meaningful (and to gently support them forward). The good news is that you were built to move towards through both - courage and safety. The key to strengthening them is knowing which one when - and we don’t have to get it right every time.♥️

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