Depression is a very real illness that can significantly interfere with the sufferer’s daily life. Living with depression has been likened to “living in a black hole,” and while sadness is often a major symptom of depression, some sufferers say they don’t feel sad, but rather use words like lifeless, empty, helpless, hopeless or apathetic to describe their moods.
When thinking of depression, we often first think of the psychological toll that depression takes on the sufferer. There may be a withdrawal from social circles, a loss of interest in hobbies or family relationships, an inability to focus at work or sadness or irritability that affects personal relationships. What many people don’t realize, however, is that the symptoms of depression are often physical.
Sadness You Can Feel
While some of the signs of depression are psychological, “most of the signs are physical,” according to Michael Gitlin, professor of clinical psychiatry at the University of California - Los Angeles School of Medicine. These physical symptoms are so common and so closely tied to depression that they are listed among the diagnostic criteria for depression.
There are many theories as to why depression sufferers develop psychosomatic symptoms. However, it is known that depression lowers the pain threshold of sufferers. Further, the regions of the brain that regulate mood also regulate pain. When these regions are affected by depression, sufferers are likely to experience sensations as being more painful than a non-depressed counterpart.
While the symptoms vary from person to person, the physical symptoms of depression may include any combination of the following:
Sluggish Movement: Body movements may be slower and more strained than they used to be. Limbs may feel heavy, and movement may feel like an exertion.
Slow Speech: Speech may be slow or sluggish.
Appetite Changes: Typically, patients with depression will eat less and lose weight. However, in some cases, depression triggers an increased appetite and marked weight gain.
Fatigue: People with depression typically feel tired and describe a lack of energy that can be pervasive, where even small chores seem like monumental tasks.
Restlessness: Patients with depression may find themselves feeling restless, have difficulty sitting still or develop tics like wringing his or her hands.
Changes in Menstrual Cycle: Hormonal changes as part of a woman’s menstrual cycle may contribute to other depression symptoms, or depression may cause irregular menstrual cycles.
Unexplained Aches and Pains: Depression sufferers may get regular headaches, develop backaches or general body aches, or may have digestive problems and upset stomach.
Sleep Disturbances: Depression patients may have difficulty falling asleep or suffer periods where they repeatedly awaken throughout the night and have difficulty falling back asleep. Studies have shown that more than 80 percent of depression sufferers face some form of insomnia. Other patients suffer from hypersomnia, or oversleeping.
Low Sex Drive: People with depression can suffer from a loss of libido, or sex drive, or they can have problems with erectile dysfunction.
PMDD And Depression In Women
Most women have some degree of physical or emotional symptoms tied to their menstrual cycles. These symptoms are commonly present five days before the onset of a period and end within a day or two of the period starting. However, for between 5 and 10 percent of menstruating women, the symptoms are so severe that they interfere with daily life. If this sounds like you, you may be suffering from Premenstrual Dysphoric Disorder (PMDD). Symptoms of PMDD are similar to those of PMS, except there are often a greater number of symptoms with a much higher severity. Among these, women with PMDD may experience:
● Mood swings
● Depressed moods or feelings of hopelessness
● Significant anger
● Tension or anxiety or irritability
● Decreased interest in usual activities
● Fatigue or changes in sleep patterns
● Change in appetite
● Feelings of being out of control or overwhelmed
● Difficulty concentrating
● Physical pain, such as bloating, headaches, joint or muscle pain, and cramps
Women who have a personal or family history of depression are at a higher risk for developing PMDD. If you think your PMS symptoms may be the sign of something greater, talk to your doctor or a mental health professional who can help make an appropriate diagnosis.
Busting the Blues
Coping with depression may feel daunting, but if you or a loved one is suffering from depression, the following tips may help in overcoming the psychological and physical symptoms of depression:
Build Your Support Network: Turn to trusted friends and family for help and support and to listen. Even when we’ve isolated ourselves from our most valued relationships, those who love us will be willing to forgive and forget when we reach out for help. And often, they know more about what’s going on than we may imagine.
Sit in the Sun: Studies have shown that vitamin D deficiency is linked to depression. Getting outside in the sun for regular periods on a daily basis can help boost your mood and bust the blues.
Treat Your Body Like a Temple: Aim for getting 8 hours of sleep a night and make sure you’re eating a healthy diet. Junk food and poor diet can exacerbate the symptoms of depression, making us feel sluggish, sick, or tired.
Stick To Your Hobbies (Or Find New Ones): Forcing yourself to get out and socialize or engage in hobbies or activities you once found enjoyable will help boost your mood and keep you from retreating further into your depression. Finding new hobbies will also expand your social circles, leading you to expand that support network that’s so important in coping with depression.
Walk It Off: Studies have shown that getting regular exercise is a great natural antidepressant. A 10-minute exercise routine has been shown to elevate a person’s mood for as much as 2 hours, but depression sufferers should aim for about 30 minutes of physical activity daily, whether it’s going on a walk (take a walk on your lunch break to add in a dose of vitamin D), go swimming, dancing, or try yoga or tai chi.
Know When to Get Help
If you find that your depression symptoms are getting worse, or if your depression is interfering with your work or personal life, you should seek professional help. While many depression sufferers develop a negative self-image and feel like a “lost cause,” a professional can help with a range of treatment options from counseling to medication that can significantly help reduce the symptoms of depression. Most importantly, if you begin to feel suicidal, you can call for help immediately. The National Suicide Prevention Line has counselors available 24 hours a day, seven days a week at 1-800-273-8255.