Depression

What is depression?

It is normal to feel sad or miserable sometimes. But if your mood stays low for weeks at a time, keeps returning, or interferes with your life, it could be a sign of depression.

Depression is not the same as being sad, and is not a sign of weakness or a character flaw. It is an illness, and can have a serious effect on a person’s life and the lives of those around them. In severe cases it can make everyday life extremely difficult, and even lead to suicide.

What does depression feel like?

Depression affects everyone differently, but there are some common symptoms:

What causes depression?

Research has found that changes in brain systems or the chemical balance of the brain may be at the root of depression. These changes can be triggered by stressful events in life, such as a bereavement, the breakdown of a relationship or losing your job. But for some people, the illness occurs for no apparent reason.

People with a family history of depression are more at risk of developing the illness, but not everyone in this situation will develop depression.

Some people are prone to suffering from depression at particular times in their lives. For example, some women may be particularly vulnerable to episodes of depression in relation to childbirth. Depressive symptoms are also a part of bipolar disorder.

How can I get help for depression?

Lifestyle - Getting more exercise (even a 20- to 30-minute walk daily), eating healthily and sleeping well can all have a powerful effect on our moods. Avoid using alcohol or drugs to get through hard times. These can make symptoms worse and can interfere with any medication you may be taking.

Talk about it - Try a friend or relative who you trust and respect, and who is a good listener. 

Self-help websites - Try LivingLifeToTheFull (llttf.com) and MoodGym (moodgym.anu.edu.au) for more information.

Family and friends - It may be tempting to withdraw from social activities and stay at home. This will not help in the long run. It is important to stay engaged with other people and to try and keep doing the things you enjoy.

Medication - In moderate to severe cases, medication may be required. Many people find them effective, but they can have drawbacks. Some people experience unpleasant side effects, and they can take several weeks to work.

A combination of lifestyle changes, talking therapies and medication is often the most effective way to treat depression.

Tips for families, partners and carers

• One of the best ways to help a person with depression is to listen to their problems. This can help with tackling the root of their depression or just remind them that people do care about them.
• If someone you care about is depressed, encourage them to get help rather than dealing with it by themselves. Don’t make them feel bad about taking medication or seeing a therapist.
• Telling someone with depression to ‘snap out of it’ or ‘pull themselves together’ is likely to make things worse. Remember that depression is not just being unhappy, it’s an illness.
• Remember that people don’t need to be depressed ‘about’ anything in particular. It can affect anyone, regardless of their situation.
• If someone you care about is depressed, it can help just to talk to them or spend time with them. It will make them feel cared about and help take their mind off their depression.
• People who are depressed can sometimes be irritable or difficult to deal with. Try to be patient with them.

Kodi kukhumudwa ndichiyani?

Sichachilendo munthu kukhala ndi chisoni kapena kukwiya kumene, komanso kukumana ndi mavuto nthawi zina. Koma ngati mwakhumudwa kwa sabata, kapena mukukhumudwa pafupipafupi, kapena kukhumudwako kukukhudza moyo wanu wa tsiku ndi tsiku, zitha kutheka kuti muli ndi matenda okhumudwa.

Matenda okhumudwa sizitanthauza kuti munthu wakwiya komanso sikusonyeza kuti ndiwe munthu ofooka, kapena wakhalidwe loyipa. Kukhumudwa ndi matenda, komanso angathe kubweretsa mavuto aakulu kwa moyo wamunthu komanso omwe amuzungulira.

Kodi munthu amene wakhumudwa amamva bwanji?

Angakhale kuti matenda okhumudwa amakhuza anthu m’njira zosiyana siyana, koma pali zizindikiro zamatendawa zomwe zimapezeka kawirikawiri:

Kodi chimayambitsa matenda okhumudwa ndichani?

Kafukufuku wapeza kuti kusintha kwa mmene ubongo umagwilira ntchito kapena kusokonekera kwa michele ya muubongo ndi zomwe zingathe kuyambitsa matenda okhumudwa. Kusintha kumeneku kungathe kuyamba chifukwa cha zikhomo za moyowu monga ngati, kuferedwa, kutha kwa mabanja, maubwenzi kapena ntchito. Koma kwa anthu ena matendawa amayamba popanda zifukwa zenizeni.

Anthu amene ku banja kwawo kuli anthu omwe anadwalapo matenda okhumudwa ali pachiopsezo chachikulu chodwala matendawa, komatu sikuti ndi aliyense amadwala.

Kwa anthu ena, nkwapafupi kudwala matenda okhumudwa m’nyengo zina za moyo wawo. Mwachitsanzo, azimayi ena amakhala pachiopsezo cha matenda nthawi uchembere. Zizindikiro za matenda a nkhawa ndimbali ina ya matenda a ma mkhalidwe kapena mamudi.

Kodi ndingapeze bwanji thandizo la matenda okhumudwa?

Makhalidwe - Kusintha m’makhalidwe ndi mbali imodzi ya thandizo yomwe munthu angathe kuyesa. Kupanga kwambiri masewero olimbitsa thupi (ngakhale kuyenda ndawala kwa mphindi 20 -30 tsiku lina lililonse), kudya zakudya zopatsa thanzi, komanso kugona bwino zingathe kupangitsa kuti munthu akhala bwino.

Kulankhula poyera - Yesani kumuuza nzanu kapena wachibale amene mumamukhulupilira komanso kumpatsa ulemu ndipo amatha kumvetsera.

Masamba a intaneti odzithandizira wekha - Yesani LivingLifeToTheFull (llttf.com) komanso MoodGym (moodgym.anu.edu.au) kuti mudziwe dzambiri

Achibale ndi Anansi - Munthu amayesedwa kudzipatula ndikukakhala kunyumba yekhayekha. Zimenezi sizingatithandize. Nkofunikira kwambiri kumatanganidwa ndi anthu ena kuti tipilize kupanga zinthu zimene umasangalala nazo.

Mankhwala - Matenda akakula kapena kukulitsitsa, mankhwala ndi ofunika. Anthu ambiri akamwa mankhwala amakhala bwino ngakhale nthawi zina mankhwala alinso ndizoofoka. Mankhwala angabweretse mavuto komanso angathe kutenga masabata angapo asanayambe kugwira ntchito.

Pewani kumwa mowa kapena kugwiritsa ntchito mankhwala ozunguza ubongo ndicholinga choti mukhadzikitse mtima pansi ngati muli ndi mantha. Izizi zingathe kupangitsa kuti zizindikiro zamatendawa zipite patsogolo komanso zingathe kudzetsa mavuto ndi mankhwala amene mwalandira kuchipatala.

Kusintha makhalidwe a tsiku ndi tsiku, kulandira thandizo komanso kumwa mankhwala ndi zomwe zimathandiza kwambiri kuthana ndi matenda okhumudwa.

Malangizo kwa achibale, okondedwa komanso anthu amene amathandizira anthu odwala matendewa.

• Imodzi mwanjira yabwino kwambiri yithandizira munthu yemwe ali ndi matenda okhumudwa ndi kumvetsera mabvuto ake. Izizi zingathandize kuthana ndi chomwe chayambitsa matendawo komanso kuwakumbutsa kuti alipo anthu amene amalabadira za moyo wawo.
• Ngati munthu amene mumamulabadira ndiwokhumudwa, mulimbikitseni kuti akalandire thandizo kusiyana ndi kuti vutolo athane nalo yekha. Musampangitse kuti azizimvera chisoni chifukwa chomwa mankhwala kapena akamakumana ndi adokotala.
• Kumuuza munthu yemwe ali ndi matenda okhumudwa kuti angochokamoto mmavutowo zimakulitsa vutolo. Kumbukirani kuti kukhumudwa sikusasangalala kokha koma ndi matenda.
• Kumbukirani kuti anthu safunika kukhumudwa chifukwa cha china chake koma muthu wina aliyense angathe kukhumudwa angakhale palibe china chilichonse.