Depression may affect everyone, regardless of age, gender, race, or profession. British Prime Minister Churchill once likened it to a “black dog” that “keeps biting me whenever it can.”
If unfortunately caught by this “black dog,” can we completely drive it away?
Where does depression lead?
Depression is not terrifying; what’s frightening is our lack of courage to face it. To defeat it, one must first understand its possible development and then confront it head-on.
1. Recovery
Can depression be cured? The answer is: yes!
Depression is not incurable; with positive acceptance and proper treatment compliance, most patients’ symptoms can be effectively improved to achieve clinical cure.
2. Recurrence
Research shows that the recurrence rate of depression can be as high as 50% to 85%, meaning that at least half of patients experience recurrence.
Reasons like premature discontinuation of medication, irregular medication, mental stress, seasonal changes, lack of family support, etc., can all lead patients back into the quagmire of depression.
The more episodes, the higher the likelihood of future relapses. After the first recovery from depression, 50% of patients do not experience another episode; but after three episodes, the risk of recurrence is nearly 100%.
3. Residual symptoms
After symptoms improve, most patients can return to their pre-illness functional state, but 20% to 35% of patients may have residual symptoms and impaired social or occupational functioning, with anxiety and physical symptoms (such as fatigue, insomnia, pain, etc.) being the most common.
These residual symptoms are like a “spark,” likely to ignite and lead to a prolonged course of the disease, causing a recurrence of depression.
Obstacles affecting treatment efficacy
During the treatment of depression, we often overlook several factors that affect the efficacy of treatment.
1. Poor treatment adherence
Lack of confidence in disease treatment, lack of motivation for treatment; misunderstanding that symptom improvement means being cured, or prematurely discontinuing medication due to concerns about long-term harmful effects; unwillingness to endure medication side effects leading to treatment discontinuation; fear of discrimination and prejudice causing delays in follow-up visits. Various reasons put patients in danger and cause the condition to worsen.
2. High psychological stress or life changes
Being in a high-pressure environment for a prolonged period, work difficulties, financial constraints, disharmonious family relationships, bereavement, or suffering from a serious chronic illness can cause significant psychological changes in individuals, serving as a trigger for a depressive episode and hindering recovery.
3. Number of recurrences
For each episode of depression, the next one occurs faster and more severely than the previous one. The more episodes, the higher the short-term recurrence rate. With each relapse, the treatment difficulty increases, requiring larger medication doses or longer treatment courses to control the illness.
6 tips to enhance treatment efficacy
The effectiveness of depression treatment largely depends on ourselves, and only we can truly uproot the foundation of depression.
Hope the following 6 methods help you uproot depression.
Tip 1: Face courageously
Depression is an ongoing battle; the brave move forward and triumph, while the coward fears and withdraws to failure. Without the confidence to defeat it, one will only succumb in the battle.
Every person with depression hopes to wake up completely healed, which is a valid hope. However, there are no shortcuts to healing depression; only by facing it bravely, engaging in the battle step by step, overcoming obstacles one by one, can one alleviate the suffering.
Tip 2: Trust in professional help
When dealing with depression, one should seek help from a doctor in the same way as when dealing with diabetes, coronary heart disease, or other illnesses.
Through medication, psychotherapy, physical therapy (such as modified electroconvulsive therapy, transcranial magnetic stimulation), and a combination of approaches, the disrupted neurotransmitters in the brain can be restored to normal, regulating emotions and improving symptoms and impaired functionality, thereby enhancing quality of life.
Therefore, if diagnosed with depression, it is crucial to follow the doctor’s advice, take medication as prescribed, attend counseling sessions, complete full treatment courses, and persist until recovery.
For individuals experiencing depression, the initial treatment of the first episode is critical. Receiving proper treatment during the first episode decreases the likelihood of subsequent episodes. Conversely, if the first episode is not properly treated, it is highly likely to have subsequent episodes.
Tip 3: Upgrade treatment concepts
Treatment is not a simple matter. In the foreseeable future, a single medication may not be sufficient for a cure. It may require continuous experimentation to find the most effective medication, under the guidance of a doctor.
Alleviating symptoms is the treatment goal, but not the sole target. Restoration of social functioning and prevention of relapse are higher objectives pursued jointly by doctors and patients.
After symptom improvement, medication adherence is necessary. Just as firefighters do not leave immediately after extinguishing a fire and stay for a period to prevent a reignition, this period is termed the “consolidation phase,” typically lasting 4 to 9 months.
Once symptoms have alleviated, it is still crucial not to abruptly discontinue medication, but to sustain treatment to completely eradicate the root cause, as premature cessation may lead to relapse. The duration of this maintenance phase depends on the number of episodes and the presence of residual symptoms, usually lasting 2 to 3 years.
Tip 4: Find stress relief keys
We experience stress daily, and feelings of anxiety and fatigue can become the “final straw” that overwhelms individuals, exacerbating the condition and even increasing the risk of suicide.
You can try consistently recording your daily emotions and feelings, rating your mood. This practice can help you and your doctor understand emotional changes and alleviate the lethargy brought on by depression.
Alternatively, in diary form, record events that increase your stress levels, try to avoid such activities, or find appropriate ways to handle them to prevent their impact on you.
Moreover, find effective stress relief methods suitable for you, such as drawing, yoga, meditation, confiding in friends, etc.
Tip 5: Challenge depression
In cognitive behavioral therapy, there is a technique called “opposite action,” where engaging in actions opposite to your emotions helps regulate them.
When you do not feel like eating, try consuming something; when you do not feel like talking, try calling a friend; when you do not want to get out of bed, attempt leaving the bed for a few minutes; when you do not feel like going out, try taking a stroll in your neighborhood.
It may be challenging, but as long as you make a concerted effort, even if it’s taking out the trash, tidying your home, or sending a message to a friend, it will have a positive effect.
Upon completing small goals one by one and experiencing success, you will gradually gain a sense of control, reduce feelings of helplessness, and become increasingly self-confident.
Tip 6: Engage in physical activity
Exercise stimulates the brain to produce “feel-good” endorphins and dopamine, improving mood, awakening the brain, and alleviating residual symptoms. Importantly, a significant exercise volume is not required to achieve these effects.
A study published in the “Psychology of Sport and Exercise” journal revealed that just 30 minutes of moderate-intensity exercise can improve depressive emotions and feelings of pleasure.
A study by the University of Cambridge in the UK indicated that accumulating 2.5 hours of brisk walking weekly reduces the risk of developing depression by 25% compared to no physical activity at all.
You can choose a physical activity that interests you, such as brisk walking, running, cycling, playing shuttlecock, square dancing, various ball sports, starting gradually and increasing your activity level step by step.
Finally, I wish everyone a speedy recovery from the shadow of depression~
References:
[1] Lu Lin, Shen Yucun. Psychiatry (6th Edition). Beijing: People’s Medical Publishing House. 2018.
[2] James West. When You Forgive Yourself: 40 Effective Ways to Quickly Get Over Depression. Beijing: China Water Resources and Hydropower Press. 2021.
[3] Jacob D. Meyer, et al. Magnitude, timing, and duration of mood state and cognitive effects of acute moderate exercise in major depressive disorders.
