Mental Health Awareness Month: How You Can Help Someone Suffering From Depression

May is observed as Mental Health Awareness Month, dedicated to spreading awareness and destigmatising the conversation around the subject. One of the most common topics that experts often discuss is depression. According to a March 2023 report of the World Health Organization, approximately 280 million or 28 crore people in the world are suffering from depression.

It is a serious disorder in which a person persistently feels hopeless, sad, worthless and empty. The patient loses interest in activities they once thoroughly enjoyed. Depression can range between mild to severe and can be caused by numerous factors, including environmental factors, life events and genetics.

To get you more information on the subject, we connected with Suruchi Shah, a mental health counsellor. She said the disorder can be treated using therapy, medication or a combination of both.

Symptoms Of Depression

Depression can start affecting the day-to-day life of a person. It can present itself with physical symptoms, including:

• Disturbed sleep patterns
• Changes in appetite
• Fatigue
• Low energy levels
• Difficulty in concentration

Shah said it has the ability to affect a person's emotional well-being, behaviour and overall functioning leading to distress and impairment in various aspects of life. It is difficult to identify if a person is suffering from depression because symptoms vary from individual to individual, she said.

Shah shared an observation that patients suffering from depression also try to “mask their feelings and hide their symptoms.” Sometimes, they might not even be aware of the issues they are experiencing.

When observing others, a few symptoms to look out for in depression are:

• If a person seems to be consistently sad, tearful, or hopeless, it could be a sign of depression
• Loss of interest or pleasure in activities like socialising, hobbies or work that they once enjoyed
• Feelings of guilt, worthlessness, or helplessness and a general sense of being stuck
• People with depression may feel tired or lack energy, even when they haven't done anything physically demanding
• Changes in appetite or loss of appetite
• Someone with depression may feel like they're a burden to others or that they're not good enough
• Physical symptoms, such as headaches or digestive issues
• Changes in sleep patterns, such as insomnia or oversleeping
• Difficulty in concentrating or making decisions
• Thoughts of self-harm or suicide

“If someone expresses thoughts of self-harm or suicide, it's important to take it seriously and seek immediate help,” Shah added.

How To Help Someone Suffering From Depression?

Some of the ways you can help your loved one suffering from depression.

• Encourage them to seek professional help because depression is a serious ailment, but one that can be treated.
• Be empathetic and supportive to make them believe that you care for them, love them and unconditionally support them.
• Offer practical help to the person if or when they do not feel like doing anything. For example, you can offer to cook for them, buy groceries, do cleaning, etc.
• Hold your judgements because the criticism in your voice can worsen their condition. You should always show that you would be there no matter what.
• Be patient when your loved one is trying hard to cope with their mental health disorder.

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Food Items That Can Help Uplifting Mood During Depression

While eating is not the solution to tackle depression, it can certainly help with the upliftment of mood. Shah shared a list including,

• Dark Chocolate: It increases serotonin and endorphin levels in the brain which boosts the mood.
• Fermented Food: Items like yoghurt are rich in probiotics, which have been linked to reducing symptoms of anxiety and depression.
• Bananas: The fruit is a rich source of tryptophan, an amino acid, that produces serotonin which regulates mood.
• Nuts and Seeds: Almonds, pumpkin seeds, walnuts, etc. comprise magnesium which elevates a sulky mood.
• Omega-3 Food: Fatty fish like sardines and salmon, avocado and other such food items are loaded with omega-3 fatty acids which elevate mood and reduce inflammation.
• Leafy Greens: Spinach, broccoli and kale are among some leafy greens that are linked to reduced symptoms of depression and uplifted mood.
• Berries: Raspberries, blueberries and strawberries among others consist of antioxidants, which improve mood and reduce inflammation.

Shah said that these food items can only improve mood but cannot replace professional help. She also said a person should get tests for vitamin D, vitamin B and magnesium levels. Their deficiency is also linked with depression, however, it cannot be the only cause.

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Activities That Can Help A Person Suffering From Depression

Apart from therapy and food items, a patient should also indulge in certain activities that can help them feel happy, hopeful and lively. The list includes:

• Exercises like swimming, running, yoga, walking, etc.
• Spending time with nature
• Engaging in creative activities like drawing, painting and writing
• Exposure to sunlight can increase production of serotonin in the body which can improve the mood.
• Socialising with friends and family can make a person feel happy, safe and surrounded by love.
• Volunteering to a cause can help a person find purpose in their life and help build a social group.

There is no designated way to treat a patient. One thing might be for an individual, while another patient might need a different approach to overcome depression. Do take professional help to figure the right way out. Stay tuned to HerZindagi for more such stories.