Depression

Do You...

Experience constant low mood or sadness
Feel that you have lost interest in things?
Feel tired and have poor sleep and appetite?
Feel like you do not get any enjoyment out of life?
Experience these difficulties for at least 2 weeks?

What is Depression?

Depression affects people in different ways and with a variety of symptoms.

Symptoms can range from long-lasting feelings of sadness and hopelessness to losing interest in the things one used to enjoy. The symptoms can last from weeks to months and can interfere with one’s functioning in a range of daily activities.

Some of the symptoms include (Symptoms - Clinical depression, n.d.):

continuous low mood or sadness
feeling hopeless and helpless
having low self-esteem
feeling tearful
feeling guilt-ridden
feeling irritable and intolerant of others
having no motivation or interest in things
finding it difficult to make decisions
not getting any enjoyment out of life
feeling anxious or worried
having suicidal thoughts or thoughts of harming oneself

How common is it? →

Depression is quite common and affects approximately 1 in 16 adults in Singapore, according to a mental health study conducted by the Institute of Mental Health (IMH) in 2018. It affects both males and females of any age.

What can I do about it? →

Both medication and psychological therapy have been shown to help people with low mood and depression.

There are different types of therapy available to help these people and one of which is Cognitive Behavioural Therapy (CBT). This involves looking at how your thinking and behaviour can affect your mood.

Cognitive Behavioural Therapy (CBT)

Here are useful self-help strategies to better manage low mood and depression(Depression, n.d.):

How can I help myself? →

Exercise

Engaging in regular exercise, preferably on a daily basis, can help you deal with stress. It also encourages your brain to release the chemical serotonin, which can improve your mood. Brisk walking is one good example of moderate exercise.

Relaxation

Learning how to relax is also important. Incorporating relaxation activities, such as breathing exercises, yoga or pilates can help you relax.

Diet

Keeping a balanced and healthy diet with fruits and vegetables is also important. Reducing any consumption of caffeine can help in reducing anxiety symptoms.

Understanding your depression

Some people find that reading about depression can help. These books can help you understand more about your psychological problems and learn effective ways of managing them.

Some recommended books are:

Overcoming Depression 3rd Edition: A self-help guide using cognitive behavioural techniques (2021) P. Gilbert
Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think Second Edition (2015) D. Greenberger and C.A. Padesky

Acknowledgement of references →