Trigger warning: Depression, Suicide
Depression is a serious mental health condition na maaaring mangyari kahit kanino–regardless of age. It’s important to remember na magkakaiba rin tayo ng pamamaraan on how to cope with depression. If you’re feeling persistently down, hopeless, useless, exhausted, or perhaps trapped in negativity, there are ways to work around these outlooks. In some cases, depression and anxiety lead to self-harm and suicide. If you or your loved one is struggling with depression and anxiety, tandaan na hindi kayo nag-iisa sa pagharap nito. In these trying times, making them feel secured, heard, and seen is a good start.
How do we rise up to the challenge?
Coping with depression may come in different forms and treatment. There are simple steps we can try to help boost our mood and get through the day.
Stay in touch with people you trust. It can be a friend or a family member you can open up to. The small things to talk to such as how your day is going, what you’re having for lunch, what book you’re reading at the moment, what show or program you’re watching, and the likes would help boost your mood. If you’re overwhelmed and a video/phone call is just too much, you may keep in touch via chat or text.
Be more active and take some form of exercise. Stretching has been found to help regulate and stabilize mood. Physical exercise including stretching can be a helpful complement to other treatments for depression, such as therapy and medication. You may start little by little from 10-15 mins stretching and eventually build a routine of 30-35 mins of exercise a day for three to five days a week.
Maintain a healthy diet and eating pattern. Eating a diet that is rich in fruits, vegetables, whole grains, legumes, low-fat dairy foods, and lean meats, poultry, and fish can help lower your risk of physical health problems and protect your mental health. Avoid skipping meals as it can lead to mood swings and irritability.
Depression in Children
But what about children with depression? Children who are depressed may experience changes in their thoughts, emotions, or behavior. You may also notice that they may lose interest in things or activities they usually enjoy.
Some of the things children with depression may think are: (1) that they are a bad person, (2) that no one loves them, (3) their difficulties are their own fault, and (4) that bad things will happen to them. Maaaring mapuno ng pag-aalala ang isang batang nakararanas ng depresyon. Children can also have severe depression and suicidal thoughts or actions. Huwag nating isawalang-bahala should you observe that these feelings interfere with your child’s activities or social life for more than 2 weeks. Here are some important things to do on how to cope with a child with depression:
- Speak to your child and help them find words to express their feelings. Makatutulong na kausapin ang batang nakararanas ng depresyon tungkol sa kanilang nararamdaman. Iwasan nating i-dismiss ang kanilang pag-open up when they talk about how they feel. Sa ganitong paraan, we let them know that their feelings truly matter at handa tayong makinig.
- Gently encourage them to help themselves–eating a balanced diet, staying physically active, and getting back to things they enjoy doing. This will remind them that it’s not a hopeless case. Maaari rin natin silang samahan on short walks outside and even engage in playing games–online man yan or physical games.
- Discuss your child’s situation with their teacher and any other adults they spend a lot of time with. Mahalagang malaman ng mga taong nakakasalamuha ng batang may depresyon ang kanilang pinagdadaanan. This way, they would be more sensitive to the situation and give your child the extra support they need.
- Seek professional help. Your child’s doctor will be able to assess your child and create a mental health treatment plan with you. This plan maps out the goals for depression and anxiety treatment which includes services and resources available to you. If your child’s doctor thinks that a pediatrician, psychologist, psychiatrist or other health professionals should be involved, makakapag-refer sila according to the needs of your child.
Gamot sa Depression and Anxiety
Tandaan rin natin that depression and anxiety commonly overlaps with one another. Kaya naman, nandito ang MedChoice para sa Kalinga at Galing sa Kalusugang Pangkaisipan! May depression and anxiety medication tayo tulad ng Escitalopram Film-Coated Tablet (Lexdin) 10 mg para sa Major Depressive Disorder (MDD), Generalized Anxiety Disorder (GAD), Social Anxiety Disorder (SAD), or panic disorders. We also have Fluoxetine 20 mg (Prodin) for MDD, bulimia, obsessive-compulsive disorder (OCD), panic disorder, and premenstrual dysphoric disorder (PMDD). Sertraline 50 mg (Zolodin) is another antidepressant used for treatment of MDD, OCD, SAD, panic disorder, post-traumatic stress disorder (PTSD), and PMDD.
If you or someone you know may be showing any signs of depression, the Department of Health (DOH) together with WHO Philippines, encourages you to take the first step to healing. Contact 24/7 NCHMH Hotline 1553, 0917-899-8727 (USAP), and/or 7-989-8727 (USAP)
References:
Healthdirect Australia. (n.d.). Depression in children. Causes, Signs and How to Help | Healthdirect. https://www.healthdirect.gov.au/depression-in-children
Robinson, L. (2023, September 26). I Feel Depressed: 9 Ways to Deal with Depression. HelpGuide.org. https://www.helpguide.org/articles/depression/i-feel-depressed.htm
Department of Health. NHS Digital. (2023, January 12). How to cope with depression. nhs.uk. https://www.nhs.uk/mental-health/self-help/tips-and-support/cope-with-depression/
World Health Organization: WHO & Department of Health Philippines. (2020, September 10). DOH and WHO promote holistic mental health wellness in light of World Suicide Prevention Day. World Health Organization. https://www.who.int/philippines/news/detail/10-09-2020-doh-and-who-promote-holistic-mental-health-wellness-in-light-of-world-suicide-prevention-day
35 minutes of exercise may protect those at risk for depression. (2019, November 14). Harvard Gazette. https://news.harvard.edu/gazette/story/2019/11/physical-activity-may-protect-those-at-risk-for-depression/