5 Effective Steps to Overcome Depression
Struggling with depression? Discover 5 essential steps to navigating your journey towards wellness Expert advice on seeking help, embracing lifestyle changes, fostering social connections, and finding hope Take charge of your mental health today!
In Season 8 of the podcast "Chasing Life with Dr. Sanjay Gupta," we dive deep into understanding the brain in various states. Each episode will explore a different state of the brain - from the distracted brain to the frightened brain, and even the nourished brain, shedding light on its impact on our bodies.
According to CNN, depression rates are on the rise in the United States, making it highly likely that you either personally experience this condition or know someone who does.
According to a 2023 Gallup Poll, approximately 18% of adults in the US, which amounts to more than 1 in 6 individuals, indicated that they are currently experiencing depression or undergoing treatment for it. This figure is significantly higher than the 11% recorded in 2015 when Gallup initially began collecting data on this subject.
Gallup's data demonstrates that clinical depression was gradually increasing in the country prior to the pandemic. However, its rate of growth accelerated in the aftermath of the pandemic, primarily due to factors such as social isolation, loneliness, fear of infection, psychological fatigue, substance abuse, and disruptions in mental healthcare services. It is worth noting that the rates of depression are rising at a faster pace among women, young adults, and Black and Hispanic adults.
If you or someone you know is facing suicidal thoughts or mental health issues, help is accessible. In the United States, reach out to the Suicide & Crisis Lifeline by calling or texting 988. Worldwide, the International Association for Suicide Prevention and Befrienders Worldwide offer contact details for crisis centers in various countries.
In the age group of 12 to 17, the statistics for adolescents are alarming. As per the US Centers for Disease Control and Prevention, in 2021 (the most recent year with available data), over 20% (5 million) of kids in this age range experienced a major episode of depression. Out of these, 3.7 million suffered from severe impairment. Psychiatrist Charles Raison, a professor of human ecology and psychiatry at the University of Wisconsin-Madison, who has personal experience with depression, described the current state of mental health in the United States in one word: "bad."
Depression, anxiety, suicide, and substance abuse have undeniably increased in the United States over the past two decades or possibly even longer, as stated by Raison during an interview with CNN's Dr. Sanjay Gupta on the podcast Chasing Life. However, the most alarming rise has occurred in the last decade, with consistent data showing that the impact is particularly severe among young individuals aged 15 to 35.
The alarming increase in depression among Americans is coupled with the unsettling challenge of identifying its root cause. This elusive condition cannot be detected through brain scans or diagnosed through blood tests, making it difficult to accurately assess its severity.
Drawing a parallel, Raison likened depression to "dropsy," an archaic term for edema, which could stem from varied underlying conditions or factors. He explained, "It could be a result of heart failure, pneumonia, or even cancer. Multiple factors can trigger these symptoms."
"Is there a possibility of discovering a definitive diagnostic test for depression? Well, the answer is no," he stated, highlighting potential diverse root causes. "Depression is not a singular entity that can be deciphered through a solitary examination."
Girl sitting on a wall and having a tough time
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And that may be one reason why depression is so challenging to treat.
Use antidepressants like Prozac, which is also referred to by its generic name fluoxetine. This medication was introduced in our country 35 years ago, marking the inception of a novel category of drugs called selective serotonin reuptake inhibitors (SSRIs). The primary concept behind their development was to address depression arising from an inherent chemical disparity within the brain. By targeting the neurotransmitter serotonin, it was believed that this imbalance could be rectified. Subsequently, serotonin-norepinephrine reuptake inhibitors (SNRIs) were introduced in 1993, aiming to target two neurotransmitters simultaneously.
Nevertheless, it should be noted that antidepressants do not yield positive outcomes for every individual.
Antidepressants, the primary treatment for depression in the United States, pose a highly intricate question, according to Raison. He acknowledges that they are a "lifesaver" for certain individuals. However, over the past two decades, the field has confronted several harsh realities regarding the effectiveness of antidepressants. One glaring truth is that their efficacy is significantly less than previously believed, with only around 30% of patients experiencing a complete response.
To hear what promising new treatments are being tried for depression, listen to the full episode of Chasing Life here:
So, what can you do to help yourself if you are depressed. Raison has these five tips.
Commit to getting help
Book an appointment with a mental health professional.
"Depression is characterized by a persistent feeling of sadness, loss of interest in life, changes in sleep and appetite patterns, a sense of hopelessness, and thoughts of self-harm," Raison explained. It is crucial to seek assistance, particularly if you have been experiencing these symptoms for an extended period of time.
"All of us who struggle with depression know that having a clinician ⦠can help youeither with psychotherapy or medications ⦠or both," he said.
Lifestyle interventions can help
It turns out that what is good for the body is also good for the brain.
Young Asian sportswoman running while exercising in the park. Copy space.
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Experts weigh in on whether exercise or medication is better for depression. Raison advises individuals to prioritize activities that promote physical health. He suggests considering strategies for managing heart health, such as maintaining a healthy body weight, eating nutritious foods, getting sufficient sleep, engaging in regular exercise, and seeking exposure to sunlight.
Be around people
Try to maintain close relationships.
"(Tip) No. 3 can be particularly challenging when experiencing depression. However, it is undoubtedly the most crucial aspect: striving to enhance our social connections with fellow individuals," emphasized Raison.
"Having nurturing and compassionate connections with others serves as a significant shield against depression. Moreover, it plays a pivotal role in aiding one's recovery from depression."
Dont give up
Be persistent in seeking help.
Stressed young Asian woman suffering on depression. Lady sitting alone on sofa in living room at home. Sad, unhappy, disappointed concept. Close up, Copy space
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Nearly 1 in 5 US adults have been diagnosed with depression and the prevalence varies dramatically by state, CDC report finds
People's response to antidepressant medications, particularly in the United States, is often divided. According to Raison, there is a smaller group of individuals who experience improvement within a few weeks of starting an antidepressant, leading to the disappearance of their depression. However, there are others who continue to struggle with chronic depression. In such cases, Raison suggests trying a different antidepressant.
Do not hesitate to continue. "It has long been known that individuals who do not experience improvement from consecutive antidepressant treatments are unlikely to respond to the subsequent one, however, their response to psychotherapy remains unaffected," he explained.
Embrace gratitude.
Generate a state of thankfulness.
"Work on developing an attitude of gratitude," Raison said.
Raison acknowledges that it can be challenging to do so when feeling depressed. "Establishing this as a regular practice can be highly effective in both preventing depression and improving one's well-being during episodes of depression," he stated.
We trust that these five suggestions will assist you in better tending to a brain affected by depression. You can listen to the complete episode here. Don't forget to tune in to the next edition of the Chasing Life podcast where we delve into the topic of dating and its impact on the brain, including the effects of swiping.
CNN Audios Grace Walker contributed to this report.
