How to Get Out of Depression Naturally
13,195.
This is the number of people who took their own lives in Korea in 2020. Every hour, 1.5 people, or an average of 36.1 precious family members, friends, and colleagues, lost their lives. Korea has long held the infamous distinction of having the highest suicide rate among OECD (Organization for Economic Co-operation and Development) member countries. With the exception of one or two years since 2002, it has remained at the top. This news is so frequently reported in the media that it’s become almost unnoticeable. However, a closer look reveals a rather dire situation. Suicide is the fifth leading cause of death in Korea, and it’s particularly prevalent among those in their teens and thirties, the future of the nation. The problem is that one in four Koreans experiences mental health issues at least once in their lifetime, yet only 22.2% of these individuals utilize mental health services. We still don’t pay as much attention to mental health as we do to physical health.
Suicide is closely related to depression. One of the most common symptoms of depression is recurrent thoughts of suicide and suicide attempts. Approximately 60% of suicide victims are said to have suffered from depression. Therefore, whether you’re currently suffering from depression, know someone who does, or are just someone you know, it’s important to know how to cope with it, as it can be a common mental illness.
The First Step to Overcoming Depression… Visit a Psychiatrist Near You if You Suspect Depression:
To overcome depression, you must first consider whether the difficulties you’re experiencing are actually depression. Like other illnesses, depression is diagnosed through a medical examination. However, because the typical symptoms of depression are well-known to the general public, you can identify and suspect depression in yourself. The core of depression is mood. When you experience depression, you feel depressed and sad. You lose interest and motivation, and you become apathetic. Next, there are growth symptoms, which impair vital functions. These include sleep problems, such as insomnia or hypersomnia, and appetite problems, such as decreased or increased appetite. You may also feel lethargic or extremely fatigued. Other changes in physical activity include restlessness, pacing, and retardation, which slows down movement and speech. Finally, cognitive symptoms may appear, including difficulty concentrating, feelings of extreme guilt or worthlessness, and even suicidal thoughts. Some individuals even attempt suicide. If these symptoms occur simultaneously, along with severe distress or an inability to accomplish tasks, depression should be strongly suspected. In the elderly, depression can manifest as a variety of physical symptoms. When a person visits an internal medicine or neurology clinic for indigestion or pain and undergoes various tests, depression is often the underlying cause. Depression is a condition that requires treatment, so self-medicating based on internet searches or personal experiences is extremely dangerous. If you suspect you may have depression, you should visit a nearby psychiatric clinic for consultation. If diagnosed, they can recommend the most appropriate treatment. Treatment options for depression include medication and psychotherapy. Many people worry about medication, but antidepressants, used to treat depression, are non-addictive and can be discontinued once the condition improves. Don’t delay treatment out of fear of side effects; consult a professional to determine the right treatment for you.
Start with small steps, step by step…even exercise if possible:
When you’re depressed, you want to do nothing. Without doing anything, you can’t feel happy and can’t escape the depression, even temporarily. Try lying in bed all day, thinking, “I’m depressed, so I can’t do anything.” Will the depression go away? If you don’t do anything, nothing will get better. You don’t have to do everything you did before the depression. Just start with something small. Get moving and talk. A simple 30-minute walk outside in the sunshine is a good start. If that’s too much, try spending 30 minutes at home talking with family or listening to music. Any activity with even the slightest chance of improving your mood is recommended. This is behavioral activation, a key treatment for depression. Exercise is also one of the most effective and scientifically supported treatments. Exercising at an intensity that increases your heart rate and breathing rate and makes you feel hot, at least three times a week for at least 30 minutes per session for at least nine weeks, can help treat depression. There’s not much difference between aerobic and anaerobic exercise, so choose one and stick with it. Your physical health will also benefit as a bonus. Recently, it’s been shown that exercise can also help prevent depression, so take this opportunity to start exercising.
Avoid alcohol, which worsens depression, and self-harm, which can lead to dire consequences:
Some people resort to behaviors that negatively impact their health in an attempt to escape depression. A prime example is alcohol dependence. While alcohol may temporarily relieve depression and distress, it worsens depression in the long term and can lead to alcohol use disorder. Korea is particularly lenient about drinking, leading to a high prevalence of problem drinking and alcohol use disorder, which appears to contribute to the high suicide rate.
Recently, self-harm has become a common way for people to escape sadness and boredom. Self-harm is becoming increasingly prevalent among adolescents and young adults, particularly through one-person online broadcasting. A single act of self-harm shouldn’t be taken lightly. To continue to derive satisfaction from self-harm, the intensity of self-harm inevitably increases. This is because tolerance develops. Thomas Joiner, a professor at Florida State University and an expert in suicide research, stated that acts that cause physical pain, such as self-harm, ultimately increase the likelihood of a “fatal suicide attempt,” or the “capacity to commit suicide.” Never harm your body in an attempt to escape depression.
Have the courage to tell others you’re depressed… Reach out to those who have the courage:
Feeling depressed isn’t wrong. You’ve probably seen someone around you suffering from severe depression. What did you feel then? Most likely, you felt something like, “I feel sorry for them,” “I feel bad,” or “I want to help them.” Those around you will likely feel the same way now, seeing you struggling with depression. From a psychoanalytic perspective, depression is sometimes viewed as a state of seeking help. Paradoxically, depression also serves a protective function. It’s time for your body to step up to the plate to support your mind’s call for help. Let your family, friends, and those around you know you’re depressed. And if you feel like visiting a psychiatrist, seek help immediately. There are professionals waiting to help you in the most appropriate way.
Furthermore, we all need to reach out to those around us who say, “I’m depressed” or “I want to die.” While social distancing is in place due to COVID-19, we don’t need to distance ourselves emotionally. Professor Thomas Joyner additionally identified “frustrated sense of belonging” and “feeling like a burden” as factors that lead to suicide. Feeling a lack of belonging or feeling alone in the world is the highest risk for suicide. Conversely, feeling that there are others around you is protective. The COVID-19 pandemic may be testing our sense of solidarity. Whether it’s family or friends, everyone is important, so let’s be more mindful of our surroundings during these times.
Self-Assessment Criteria for Depression: If you experience five of the following symptoms over a two-week period, you may be experiencing depression.
