Depression Recovery: Steps to Overcome the Struggle
Depression is surprisingly common, affecting around 3 in every 100 people at some point in their lives. It’s just not really commonly discussed, so it feels like a hidden illness. It can have a massive impact on your quality of life, and the journey through the course of the illness can be varied and, for some long. But there is hope you will come through it.
There is no ‘normal’course for depression, no textbook example – as a doctor, I tell my patients that you are you, and your condition is its own. But your condition may share a common trajectory with others before you reach a state of recovery: let’s take a look.
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Where did it start?
We should start with the symptoms of depression – again, these will be individual to you, but you will share some with others suffering from depression.
Usually, it is characterised by persistent low mood or lack of enjoyment for things most days for at least a few weeks. There are usually some other supplemental symptoms that go alongside such as changes to your sleep either sleeping a lot more or waking up very early. There may be difficulty concentrating, feelings of worthlessness or hopelessness, changes to appetite, and finding normal daily tasks more difficult. Work may suffer as concentration and motivation can be difficult, and relationships may suffer.
Depression can come on gradually, or it can be sudden. Sometimes there are situations that make mood and mental health difficult to manage – bereavement of a loved one, a new job, financial worries or changes to a relationship. It can also be present with no clear cause, and my patients often tell me they "have no reason to be depressed". They tell me this as a justification that they shouldn’t be feeling how they are feeling - but sometimes emotions and mental health are more complex, and your feelings are valid.
When should I seek help?
If you have had symptoms of depression for more than a few weeks and it is not getting better, or is affecting your life and relationships, your doctor will want to know. Your doctor is the perfect person to give you some time to discuss your feelings and give an external view of your condition.
They can suggest ways to help, and together you can come up with a plan. You may also wish to discuss if time off from work would help you to rest and put effort into strategies to recover. Some people find that the routine of work helps take their mind off depressive thoughts, and is therapeutic in itself.
What’s the first step?
By talking to someone, you have taken the first step. Your doctor can talk you through the different options. Talking therapies, such as cognitive behavioural therapy (CBT) may help, or medication. With time, you will naturally come up with your own strategies to cope and help yourself, these therapies, where medication or talking, help you get there.
Your doctor is the best person to discuss and weigh up the options that could work best for you.
CBT is based around the concept of helping a patient understand their thoughts and behaviours closer. The aim is that through understanding, you can learn to identify negative thoughts and behaviours, and make adjustments.
Antidepressants might be appropriate. The newer version is most commonly used as they are both safe and effective, with minimal side effects, but some may be more suited to your particular needs. Most people feel worse for the first two to three weeks, before they give a more positive effect.
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