World as we used to know it, has ceased to exist. With the pandemic has come a complete rewiring of life; hugs and kisses, rubbing shoulders in the subway, jamming in the conference room, sitting with friends in the library before the exam, all experiences are put at halt as the world acclimatizes to social distancing and working from home.
Naturally, this change has brought about a lot of depression in people. Known as situational depression, it stems from traumatic life event that gravely impacts a person’s quality of life. People might not even realize that they are suffering from situational depression. It tends to occur three months into a stressful event.
Triggers for situational depression
It’s not always something as massive as global pandemic that causes situational depression. Other life events can also cause this state, including death, divorce, getting fired, illness, change to life like having a baby, accident, natural catastrophes.
Symptoms of situation depression
Mental health spectrum is rather broad. Therefore, with situational depression, every one’s experience is different, and there is not set textbook symptoms that can be observed. Expert like Best Psychiatrist in Lahore can help with the diagnosis.
Commonly observed symptoms of situational depression include being sad and unhappy, bridled with grief. There is also a thick air of melancholy around the person, making them more prone to feeling hopeless. Bouts of crying are also hallmark of this state.
Moreover, people also tend to be angry. They are weighed down by stress and anxiety. Situational depression also causes people to worry all the time, which then affects their disposition as well.
As they wallow in depression, they lose interest in carrying our routine tasks. They also lack the will to carry out with the normal activities.
Situational depression also has impact on the physical health. It leads to trouble sleeping. Appetite is also affected; people either eat too much or too little.
Treating situational depression
It is entirely possible to treat situational depression. Unlike clinical depression, situational is relatively short lived. It is triggered by a specific life event, and as the adage goes, time heals all wounds. With passing of sufficient time and normalization of the routine, people tend to get better.
At times, people can manage the situational depression themselves. But few helpful steps should be taken to facilitate and aid the healing process.
Exercise: It may be hard, but exercising is very beneficial for mental and physical health. It stimulates the secretion of the good hormones, endorphins, that promote feeling of happiness in the body. Endorphins also help to counter the impact of stress hormone in the body.
Exercise also helps you move around and get out of the rut of life. As you go out of your house to get exercise and fresh air, you naturally help your body take solace in the nature’s beauty and recover better.
Pen down your thoughts: Writing is a cathartic experience. When you pen down your thoughts, you let out the emotional baggage without the fear of censure from other people.
Moreover, try writing a gratitude journal as well. Gratitude is a powerful emotion that teaches empathy, positivity, contentment. It also helps people be happier, and even sleep better. All these emotions help to counter the onslaught of negativity that comes with depression.
Sleep well: Your body’s fuel, sleep plays an essential role in your wellbeing. When sleep is compromised, not only do dangers of physical health like cardiovascular diseases and diabetes loom, but mental health gets impaired as well.
Therefore, make it a point to prioritize sleep. Having a sleep routine helps the body get sufficient shuteye. Refrain from using screens when in bed. Do not eat in bed, or right before it, as acid reflux is counter intuitive for comfortable slumber.
Take good diet: Since situational depression messes up diet, make conscious efforts to undo it. Eat healthy foods, composite of fresh fruits and vegetables. Do not indulge in processed, junk and fast food.
Validate your emotions: We often try to police our emotions, ourselves. But we fail to realize that emotions are not right or wrong, they are just a reflection of your body’s reaction to a situation.
Instead of further confusing the mind by negating your emotion, acknowledge and validate them. Understand why your mind reacted a certain way. It may not be a comfortable experience, but a healthy and fruitful one at that.
Professional help: If still your situational depression is getting hard to manage, or there is a chance that its actually clinical depression, it is best to enlist the help of the best Psychiatrist in Karachi.