Depressive disorders are characterized by alterations in mood that significantly affect people’s lives. Feeling sad, having negative thoughts or sleeping problems does not always mean suffering from depression, although it is common to comment among those close to us that we feel “depressed”. To be diagnosed with this disorder it is necessary that sadness is frequent in all our vital areas. For example, at work, with the family, or when we are in our free time.
Another of the fundamental symptoms of this disorder is the so-called “anhedonia”, which would be the loss of the ability to enjoy those activities that before we liked and made us feel good. In children and adolescents it is more related to changes in behavior, irritability, nightmares and poor academic performance.
Added to all this are seasonal changes that can negatively influence mood. Good weather and more hours of light in spring and summer usually make the mood better. On the other hand, the cold, the rains and the greater daytime darkness cause what is known as winter depression or Seasonal Affective Disorder (SAD). This problem affects 30% of the population, especially in geographical areas where seasonal differences are important.
At a time like the present, in which fear, worry and uncertainty coexist, along with the changes we have had to face, it is essential that we take care of our mental health and look for those factors that protect us from anxiety and anxiety. depression. The World Health Organization (WHO) has recently indicated that the pandemic is producing a considerable increase in the demand for mental health services.
Isolation, grief, fear, and loss of income are aggravating all mental disorders, such as depression or anxiety. Another added problem is the lack of funding for the mental health sector globally. Before the pandemic, countries allocated less than 2% of their national budgets to this issue, with the problems that it implies in meeting the demand of their population.
Am I a vulnerable person?
Some population groups may be more vulnerable than others in the current situation. Healthcare workers, the elderly, adolescents and those who have lost their jobs or their income may be among risk groups.
In addition, there are specific stressors related to covid-19:
- The fear of being infected and infecting others.
- Parents’ concern for their children (especially in confinement situations).
- The risk of deterioration of the physical and mental health of vulnerable people, such as the elderly and people with disabilities, among others.
Additionally, healthcare professionals may experience additional stressors:
- The stigmatization of working with patients infected with covid-19 and being able to spread it to family or friends
- The use of strict biosafety measures.
- Greater demand for work.
- A reduced ability to benefit from social support due to long work shifts.
- The problems showing sufficient personal capacity or energy to be able to give the best assistance.
What can I do if the first symptoms appear?
Some recent studies alert us to the importance of detecting the first symptoms early, both in health personnel and in the general population, using brief assessment instruments to intervene as soon as possible.
After detecting the first symptoms to achieve an early intervention, it is essential to put yourself in the hands of specialists in the field of mental health to start treatment as soon as possible. This can be both pharmacological and psychotherapeutic, since both, combined, have shown their effectiveness.
Pharmacological treatment includes SSRIs (Selective Serotonin Reuptake Inhibitors), tricyclic antidepressants, venlafaxine, and MAOS (monoamine oxidase inhibitors).
The main psychotherapies are behavioral therapies, such as the “pleasant activity program”, the “depression coping course”, “self-management therapy”, “problem solving therapy” and cognitive therapies.
Interpersonal, acceptance and commitment, and mindfulness-based therapies can also be used.
Most importantly: prevention
WHO recommends prevention programs to reduce depression and makes tools available to all citizens to take care of their mental health during the pandemic. It is completely normal to find yourself confused, angry, sad, or worried at times. There are many changes we are experiencing, including situations of loss and lack of social support due to confinements.
However, we can prevent more serious symptoms related to mood disorders by following a few simple tips.
The Ministry of Health, Social Services and Equality of the Government of Spain includes in its health promotion and prevention strategy the promotion of “emotional well-being”. For this, he recommends a good management of positive emotions, avoid stress, improve self-esteem and interpersonal relationships, learn to solve problems and promote healthy habits such as physical exercise, eating in a balanced and healthy way and sleeping at least 7 Daily hours.
In a more practical way, the Mental Health Federation of Castilla y León has launched a campaign that includes a decalogue to take care of our mental health in times of covid-19. To the healthy habits already mentioned, he adds controlling emotions, taking care of social relationships, sharing concerns, organizing time, defining objectives and goals, practicing meditation and other relaxation techniques, and fostering a positive vision.
If we establish a daily routine combining all these recommendations, we can prevent the appearance of depression, anxiety and other mental health problems. In this way we will improve our adaptation to this new time that we have had to live.
Ana Navea Martín, Associate Professor of Mental Health Nursing, Nebrija University
This article was originally published on The Conversation. Read the original.
