Introduction: In today’s fast-paced society, as the pace of life continues to accelerate, people seem to be caught in an unending whirlpool.
In such an environment, everyone has to face unprecedented pressure, which comes not only from heavy workloads but also from various aspects such as family, social interaction, and economics. Over time, these pressures increasingly burden people’s mental and physical well-being.
Moreover, more severe is that when these negative emotions cannot be timely and effectively released, they accumulate like a snowball, leading to a series of mental illnesses, with depression being the most common among them. Depression not only affects the mental health of patients but also poses a significant threat to their physical health.
According to research data, the number of depression patients worldwide has reached a staggering 350 million as of 2022, with China’s depression patients numbering a staggering 45 million. This means that in China, there are 4-5 depression patients for every 1,000 people, a remarkably high proportion.
With the high incidence of depression, more and more people are beginning to have a new understanding of this mental illness. However, due to the fact that most people’s understanding of depression still remains superficial, many patients cannot receive timely and effective intervention in the early stages of the illness. This situation not only leads to the gradual worsening of the patients’ condition but also adds to the difficulty and cost of treatment.
In China, there are several instances of celebrities committing suicide due to depression. In July 2023, the sister of famous singer Coco Lee announced on a personal social platform that she had passed away due to depression, a piece of news that shook countless people.
It is understood that Coco Lee’s sister had been fighting depression for many years, but her condition had never been effectively controlled. This led many people to begin to reflect on why even cheerful and optimistic people could suffer from depression.
In fact, depression is not only related to those who are gloomy and pessimistic. It is a complex mental illness that may be caused by various factors, including genetic, physiological, psychological, and social environmental factors. Therefore, we cannot simply attribute depression to an emotional problem and must not hold biases and contempt towards depression patients.
Is depression the same as anxiety?
Although both depression and anxiety are common mental health issues, they are not the same disease.
Depression mainly manifests as continuous grief, loss of interest and vitality, and a loss of hope and interest in life. Patients may experience changes in appetite, sleep problems, difficulty concentrating, diminished self-worth, and even suicidal thoughts.
Anxiety, on the other hand, mainly manifests as excessive worry, fear, and severe anxiety, often without clear reasons or objectives. Anxiety patients may often feel very anxious, fear impending tasks, and may even experience physical symptoms such as rapid heartbeat, shortness of breath, and sweating.
Although depression and anxiety have different symptoms, there are indeed some connections between them. For example, depression patients may feel anxious due to their low spirits, while anxiety patients may experience depression due to prolonged stress. Therefore, many patients may suffer from both depression and anxiety.
There are warning signs before depression occurs, presenting these 4 “signals” which indicate that the body is “in trouble”
Loss of interest in life
For a person who used to love life and be curious about everything, if they suddenly become disinterested in everything, it could be a dangerous sign. They may no longer enjoy activities they used to love and become indifferent to the care of friends and family. This loss of interest in life may be a precursor to depression.
Changes in sleep patterns
Depression patients often experience sleep problems, including insomnia, early awakening, or excessive sleepiness. They may have difficulty falling asleep, wake up in the early hours, and be unable to fall asleep again. These changes in sleep patterns further affect their mental and emotional state, creating a vicious cycle.
Loss of appetite
In addition, depression patients may also experience significant changes in appetite and body weight. They may suddenly overeat, leading to rapid weight gain; or they may lose their appetite, resulting in rapid weight loss. These changes in appetite and weight often accompany emotional instability and serve as an external manifestation of their mental state.
Self-blame
Lastly, it is noteworthy that depression patients may exhibit feelings of self-blame and helplessness. They may overly reflect on their actions, attribute faults to themselves, and feel worthless. This self-blame and helplessness plunge them into deep despair, making it difficult to extricate themselves.
Why do some people suffer from depression? In addition to poor mental resilience, there are these reasons
Biological factors
Research has found that depression is associated with genetic factors, with specific genetic variations potentially increasing an individual’s risk of developing depression.
In addition, neurotransmitters in the brain, such as serotonin and dopamine, also play crucial roles in the onset of depression. When these neurotransmitters are excreted or function abnormally, people may sink into a state of low spirits and find it hard to pull themselves out.
Environmental factors
Life stress, work pressure, interpersonal relationships, etc., can all lead to feelings of frustration and helplessness. Prolonged exposure to these pressures may lead to the onset of depression.
In addition, traumatic experiences in childhood, such as neglect or abuse, may also have a profound impact on an individual’s mental health in adulthood, increasing the risk of developing depression.
Sociocultural factors
In some sociocultural contexts, people may face higher expectations and pressures, such as academic pressure and job competition. These pressures can lead to anxiety, depression, and eventually develop into depression.
At the same time, social attitudes and emotions towards depression may also affect the recovery and treatment of patients. If there is bias or misunderstanding towards depression in society, patients may feel increasingly isolated and helpless, exacerbating their condition.
The 4 phrases commonly associated with “depression”. If you have not said any of these phrases, it indicates that you are mentally and physically healthy
“I’m not good at anything.”
“I’m not good at anything.” This statement seems like a heavy shadow enveloping the minds of depression patients. It deeply reminds them of their profound doubts about their abilities and an extreme denial of their self-worth. Under the influence of depression, these patients often find it difficult to extricate themselves from the quagmire of self-doubt, and their thoughts are dominated by this gloomy self-concept, unable to break free from it.
In daily life, they often excessively doubt their abilities, believing they cannot handle any responsibility. Whether it’s work, studying, or everyday matters, they find everything difficult, and even feel completely unable to cope with anything. This mentality makes them feel inadequate even when facing simple tasks, unable to complete them as easily as others.
Self-denial and inferior thoughts are a heavy burden for depression patients. They not only struggle to recognize their own value and accomplishments, but also sink into deep self-blame and suffering due to their excessive self-deprecation. These mental conditions further exacerbate their depressive symptoms, making it even more difficult for them to extricate themselves from the predicament.
“No one cares about me.”
“No one cares about me.” This statement hides the deep loneliness and helplessness in the hearts of depression patients. They often find themselves immersed in what seems to be a forgotten corner of the world, feeling as if an invisible barrier separates them from the people around them. In their eyes, the people around them seem to be unable to understand the pain and struggles they are going through, with their feelings being disregarded and their voices drowned out.
Depression patients may feel this sense of being ignored in their interactions with family, friends, or partners. They try to share their emotions and difficulties but often fail to receive the expected understanding and support. This sense of loss makes them increasingly convinced that they are isolated, that no one genuinely cares about their inner world.
This sense of loneliness further intensifies their depressive emotions. When they feel they are not understood and accepted, their pain and despair become even stronger. They may fall into self-blame and self-deprecation, believing that they are not good enough, not deserving of love. The accumulation of these negative emotions makes it even more difficult for them to extricate themselves, and may even lead to thoughts of self-abandonment.
“My existence has no meaning.”
“My existence has no meaning.” This heavy statement, like a cold blade, deeply pierces the hearts of depression patients. It is not just a simple complaint or lament, but a true portrayal of their deep disappointment in life.
For depression patients, life seems to have lost its color and warmth, becoming dull and mundane. They often cannot feel the beauty and interest of life, nor can they find any hope or value in it. In their eyes, they are like lonely planets adrift in endless darkness, abandoned at the edge of the universe, losing direction and purpose.
This sense of disappointment in life leaves depression patients in an inextricable predicament. They often feel like an unnecessary existence, unable to make any contributions to society or their families. They even begin to question whether their existence has any meaning, or if it is worth continuing to live. Driven by these gloomy thoughts, some patients may even have thoughts of suicide, attempting to escape from this unbearable pain by ending their own lives.
“I always feel very tired.”
“I always feel very tired.” Behind this statement, the fatigue experienced by depression patients far exceeds the imagination of ordinary people. They often feel a deep and indescribable fatigue, as if a heavy shackle tightly binds their body and mind.
The physical fatigue may manifest as muscle weakness, heaviness in limbs, as if every inch of muscle is filled with lead, making simple daily activities unusually difficult. However, even more serious is the mental fatigue. Their minds seem to be shrouded in a fog, unable to focus, with memory gradually declining. When pondering issues, their minds seem chaotic, unable to clearly organize their thoughts.
What is even more disheartening is that this fatigue does not dissipate with rest. Even lying in bed with eyes closed, they find it difficult to shake off this heavy feeling. Even if they have enough sleep, they still feel an indescribable weariness upon waking up. It seems as if their bodies and minds are entangled by an invisible force, unable to rid themselves of this bondage.
5 Tips to Drive Away Negative Emotions and Avoid Depression
Learn to be grateful and have self-affirmation
In everyday life, we are often troubled by trivial matters and difficulties, neglecting the beauty around us and our own strengths. Try to record three things that make you feel grateful each day, along with three of your own strengths.
Doing so can help us pay more attention to the active side of life and also enhance our confidence and self-esteem, thus becoming more firm in the face of challenges.
Seek professional help
When we cannot shake off negative emotions by ourselves, it is essential to seek help from a professional psychological counselor. They can help us identify and address mental distress through their professional knowledge and skills, providing effective coping strategies. At the same time, they can help us cultivate healthy living habits and improve our mental quality.
Uphold physical health
Health is the foundation of everything, and only with good physical health can we have enough energy to face life’s challenges. Maintaining good eating habits, regular physical exercise, ensuring adequate sleep time all contribute to maintaining our physical and mental health, thus staying away from negative emotions and depression.
Seek out the fun in life
Everyone has their own hobbies and interests. Finding and investing in them can help us feel the fun and beauty of life. Whether it’s reading, traveling, sports, or artistic creation, as long as it brings us joy and satisfaction, it is worth exploring and pursuing.
Actively communicate with others
Sharing our emotions and troubles with family or friends, the process of communicating not only helps to release stress but also allows us to find solutions in the advice and comfort of others. Communication is an important way to relieve negative emotions, avoiding long periods of solitude, and actively seeking social support.
Further Reading: After being diagnosed with mild depression, how long does it take to recover normally through treatment?
After being diagnosed with mild depression, the recovery time varies from person to person because everyone’s situation is unique. However, in general, with active treatment and personal efforts, most mild depression patients can see significant improvement within a few weeks to several months.
In the initial stages of treatment, patients need to collaborate with a physician or a mental health counselor’s treatment plan, which may include medication treatment, psychological treatment, or a combination of both. Medication treatment can help relieve depression symptoms, while psychological treatment can help patients identify and address underlying problems causing depression.
Additionally, patients also need to actively participate in self-care, including maintaining good daily habits, balanced nutrition, regular exercise, and seeking social support. These efforts help improve the patients’ mental state and promote recovery.
