Signs and Symptoms of Depression & 5 ways to Manage Depression.

Signs and Symptoms of Depression: The  challenges of depression could be very tough. Whether they have an existing mental health condition or are experiencing stressful circumstances in that moment, it often turn out  for support or a way out of that moment. 

While just about everyone gets depressed from time to time, individuals suffering from significant levels of depression exhibit an array of  signs and symptoms.

Having only few signs and  symptoms of depression is usually not enough to describe someone as severely depressed. When several of these symptoms occur for an extended period of time, however, a person may be experiencing a depressive episode.

Individuals in distress may exhibit behavior that differs significantly from normal socially appropriate behavior, including being repeatedly and excessively disruptive or overly antagonistic, and acting in a bizarre or peculiar manner. But when one’s experience any form  of depression, the first step id to recognize it and find a away to deal with it. In this article i will take through some sign and symtomps of depression or distress and how to deal with it.

They are signs that should be taken very seriously because they could be Suicide Danger Signs:

General Signs and Symptoms of Depression or  Distress
  • Difficulty sleeping for more than a few nights
  • Sadness or crying more often than usual
  • Loss of interest in pleasurable activities
  • Being irritable most days or having unexpected outbursts of anger
  • Lack of motivation
  • Excessive worry or being unable to think about anything but the problem
  • Restlessness; hyperactivity; pressured speech
  • Excessive alcohol or drug use
  • Decline in academic performance; drop in class attendance
  • Social withdrawal
  • Changes in eating patterns
  • Self-injury (cutting; scratching; burning)
  • Unusual or exaggerated response to events (e.g., overly suspicious; overly agitated; easily startled)
  • Severe depression or hopelessness
  • Making verbal or written threats (including text, on-line, or e-mail) of harm to self or others
  • Giving away prized possessions and saying goodbye
  • Exhibiting self-injurious or self-destructive behaviors
  • Having a past history of suicide threats or attempts
Behavioural Signs and Symptoms of Depression or Distress
  • Increased procrastination and avoidance of tasks
  • Withdrawing from friends and family
  • Poor self-care and neglected personal hygiene
  • Being excessively demanding of others
  • Increase in impulsive behaviour
  • Self harm
  • Increase in alcohol or drug misuse
  • Talk of suicide (e.g., “I won’t be around to take that exam anyway.” or “I’m not worried about getting a job, I won’t need one.”)
  • Violent acts towards self and/or others
  • Extreme dependency on faculty or staff, including spending much time visiting during office hours or other times
Emotional and Cognitive Signs and Symptoms of Depression or Distress
  • Sustained low mood for most of the day
  • Being frequently tearful
  • Appearing vague
  • Experiencing repeated high levels of anxiety or panic attacks
  • Panic attacks 
  • Irritability
  • Unpredictable outbursts of anger
  • Increased agitation
  • Displaying speech patterns that seem pressured, racing or confused
  • Frequent negative statements about self and the future

How to Deal or Cope with Depression: 5 ways to Manage Depression

Signs and Symptoms of Depression

1.  Challenge negative thinking

Do you feel like you’re powerless or weak? That bad things happen and there’s not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.

Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them with questions such as:

  • “What’s the evidence that this thought is true? Not true?”
  • “What would I tell a friend who had this thought?”
  • “Is there another way of looking at the situation or an alternate explanation?”
  • “How might I look at this situation if I didn’t have depression?”

As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. In the process, you’ll develop a more balanced perspective and help to relieve your depression.

2.  Take daily dose of sunlight

Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. Remove sunglasses (but never stare directly at the sun) and use sunscreen as needed.

  • Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.
  • Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
  • Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
  • If you live somewhere with little winter sunshine, try using a light therapy box.
 3.  Stay connected

Getting support plays an essential role in overcoming depression.

Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you; they just need to be a good listener—someone who’ll listen attentively and compassionately without being distracted or judging you.

Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.

4.  Do things that make you feel good

In order to overcome depression, you have to do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day.

5.  Exercise Daily

When you’re depressed, just getting out of bed can seem like a daunting task, let alone working out! But exercise is a powerful depression fighter—and one of the most important tools in your recovery arsenal. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you’re well.

Other tips to help you cope with depression
  • Talk to one person about your feelings.
  • Help someone else by volunteering.
  • Have lunch or coffee with a friend.
  • Ask a loved one to check in with you regularly.
  • Accompany someone to the movies, a concert, or a small get-together.
  • Call or email an old friend.
  • Go for a walk with a workout buddy.
  • Schedule a weekly dinner date.
  • Meet new people by taking a class or joining a club.
  • Confide in a clergy member, teacher, or sports coach.

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