Depression 101: Best Guide On How To Fight Depression

Until you fight depression with all the resources, it’s one disorder that is going to engulf us like a black hole. Depression is the leading cause of bad health conditions and disability worldwide and more than 300 million people are affected by depression globally.

In this article, we tell you how to fight depression. Keep reading.

What Is Depression?


Depression is different than regular mood fluctuations or momentary emotional responses to challenges one faces in daily life, can become a serious health condition. Not functioning properly at work, at university or amidst family, these are fewer ways people suffer. 

Moderately or severely intense and long-lasting depression can lead to the worst thing possible, suicide. Around 8,00000 people die of suicide every year, globally. 15-29 years suffer mostly due to suicide. 

Though there are known and effective ways to treat depression, in many countries, fewer than 10% of people receive such treatments. So many people are trying to figure out how to fight depression. But first, let’s understand the symptoms of depression. 

Inaccurate assessment, the social stigma associated, lack of effective care and most importantly lack of trained health-care have made depression a fatal disease. Which is why a World Health Assembly resolution passed in May 2013 has asked for a comprehensive change in health care related to depression at the country level. 

Types & Symptoms :


Depressive episodes can be largely categorized as mild, moderate, or severe based on the severity of symptoms. Therefore it’s essential for one to figure out the symptoms before how to fight depression

Also, we can distinguish between depression in people who have or do not have a history of manic depressive episodes. Both of these cases can be chronic if they go untreated. 

1. Recurrent Depressive Disorder : 

People who suffer with recurrent depressive disorder, often find themselves in a repetitive depressive episodes where experiences ranging from depressed mood, lack of interest in enjoyment, anxiety attacks, reduced energy levels – all of which culminate into lack of appetite, less sleep, low self-esteem which mainly leads to lack of any kind of activity for at least two weeks where they are unable to learn how to fight depression. 

An individual who’s going through a mild recurrent depressive disorder episode will find it difficult to carry on with regular activities of life but will not cease to function completely. On the other hand, if this mild state is gone untreated for a while, it’ll turn into a moderate or severe state where the sufferer will have limited activities and will find it hard to find the will to live. 

2. Bipolar Affective Disorder : 

One can define this type of depression, as a manic depressive period with gaps of normal mood placed in between. The person suffering a range of emotions which involves elevated or depressed mood, overactivity, decreased the need for sleep, realizing the need to reach out for how to fight depression. 

Contributing Factors And Prevention :


A myriad of the interaction of social, psychological and biological factors result in depression. Tough situations in life(Job loss, tragic news, psychological trauma) can trigger a chain of factors that paves the way to depression.  And in turn, it can lead to more stress and push the sufferer to suicide. 

It has been observed that cardiovascular diseases can lead to depression which brings us to the fact that depression and physical health has interrelationship. 

Prevention programs have often been shown to reduce depression in the sufferer. Effective community approaches like school-based programs to enhance positive thinking in daily life. Children with behavioral problems may ask their parents to reduce parental depressive symptoms which will improve outcomes for their kids. When it comes to how to fight depression for the elderly, exercise programs in depression prevention can also be effective for the elderly.

Diagnosis And Treatment :

Effective treatments are now available for moderate and severe depression. Health-care providers may offer psychological treatments (such as behavioral activation, cognitive behavioral therapy [CBT], and interpersonal psychotherapy [IPT]) or antidepressant medication (e.g. selective serotonin reuptake inhibitors and tricyclic antidepressants). The possible adverse effects associated with antidepressant medication, the ability to deliver either intervention (in terms of expertise, and/or treatment availability), and individual preferences – these are the things that should be kept in mind by the health care providers.

Individual and/or group face-to-face psychological treatments delivered by professionals and supervised by therapists are some of the different psychological treatment formats for consideration. 

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Psychosocial treatments are also effective for mild depression. Antidepressants can be an effective form of treatment for moderate-severe depression but are not the first line of treatment for cases of mild depression. They should not be used for treating depression in children and are not the first line of treatment in adolescents, among whom they should be used with extra caution when it comes to how to fight depression.

Fight Depression In The Yoga Way : 


When considering effective ways on how to fight depression, one is the Yoga way. Available reviews of a wide range of yoga practices suggesting they can reduce the impact of exaggerated stress responses and may be helpful for both anxiety and depression. In this respect, yoga functions like other self-soothing techniques, such as meditation, relaxation, exercise, or even socializing with friends.

By reducing perceived stress and anxiety, yoga appears to modulate stress response systems. This, in turn, decreases physiological arousal — for example, reducing the heart rate, lowering blood pressure, and easing respiration. There is also evidence that yoga practices help increase heart rate variability, an indicator of the body’s ability to respond to stress more flexibly.

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A small but intriguing study done at the University of Utah provided some insight into the effect of yoga on the stress response by looking at the participants’ responses to pain. The researchers noted that people who have a poorly regulated response to stress are also more sensitive to pain. Their subjects were 12 experienced yoga practitioners, 14 people with fibromyalgia (a condition many researchers consider a stress-related illness that is characterized by hypersensitivity to pain), and 16 healthy volunteers.

When the three groups were subjected to more or less painful thumbnail pressure, the participants with fibromyalgia — as expected — perceived pain at lower pressure levels compared with the other subjects. Functional MRIs showed they also had the greatest activity in areas of the brain associated with the pain response. In contrast, the yoga practitioners had the highest pain tolerance and lowest pain-related brain activity during the MRI. The study underscores the value of techniques, such as yoga, that can help a person regulate their stress and, therefore, pain responses.

Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone. In particular, elderly patients or those with mobility problems may want to check first with a clinician before choosing yoga as a treatment option.

But for many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms for how to fight depression. Indeed, the scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health.

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