Depression - Causes, Prevention, and Treatment

1. What is Depression?

Depression is a mental disorder characterized by persistent feelings of sadness and loss of interest, which is different from temporary feelings of sadness.

This condition causes changes in a person’s emotions, thoughts, physical state, and behaviors, leading to a decline in daily functioning.

Main Symptoms of Depression

• Emotional symptoms: Persistent sadness, emptiness, hopelessness, irritability, and frustration are felt.
• Cognitive symptoms: Negative thoughts about oneself, feelings of worthlessness, guilt, decreased concentration, and difficulty making decisions may appear.
• Behavioral symptoms: Social activity avoidance, loss of interest in daily activities, fatigue, and decreased activity levels are observed.
• Physical symptoms: Sleep disturbances (insomnia or excessive sleep), changes in appetite, weight changes, chronic fatigue, and physical pain may occur.

These symptoms can vary from person to person, and if they persist for more than two weeks, depression should be suspected.

Depression is often difficult to overcome with personal willpower or effort alone, so it is important to seek professional help.

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2. Causes of Depression

Depression is a disorder caused by a combination of various factors. The main causes are as follows:

• Genetic Factors: Individuals with a family history of depression have a higher risk of developing the condition. If one parent has depression, their child's likelihood of developing it increases to 16–21%, which is approximately 2–3 times higher than the general population.
• Neurobiological Factors: Imbalances in neurotransmitters such as serotonin, dopamine, and norepinephrine are associated with depression. These chemical imbalances can affect mood regulation and contribute to the onset of depression.
• Psychosocial Factors: Experiences such as childhood abuse or trauma, low self-esteem, and negative thinking patterns can influence the development of depression. Additionally, workplace stress, interpersonal conflicts, and social isolation can also act as contributing factors.
• Physical Factors: Certain medical conditions, such as cancer, stroke, diabetes, and thyroid dysfunction, as well as specific medications, can trigger depression.

These factors may act individually, but in many cases, depression arises from a combination of multiple factors.

Therefore, it is crucial to accurately identify the causes of depression and establish personalized treatment and prevention strategies.

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3. Treatment Methods for Depression

Depression can be managed through various treatment methods, and the treatment plan may vary depending on an individual's condition and needs.

The main treatment methods are as follows:

• Medication Therapy: Antidepressants help regulate the balance of neurotransmitters in the brain, alleviating symptoms.
• Psychotherapy: Professional counseling, such as Cognitive Behavioral Therapy (CBT), helps individuals change negative thought patterns into positive ones and learn emotional regulation strategies.
• Lifestyle Improvements: Engaging in regular exercise, maintaining a balanced diet, getting sufficient sleep, practicing meditation, and participating in activities that promote psychological well-being can help alleviate depression.
• Social Support: Support from family and friends plays a crucial role in overcoming depression. Consulting with mental health professionals is also important.

Depression is a condition that can be treated effectively with appropriate care.

Therefore, if symptoms persist or interfere with daily life, it is essential to seek professional help without hesitation.

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4. How to Prevent Depression

Although depression can be caused by various factors, it can be prevented through healthy daily habits and a positive mindset.

Here are some ways to help prevent depression:

• Regular Exercise: Physical activity promotes the release of mood-enhancing chemicals such as endorphins, which help prevent depression. It is recommended to engage in appropriate exercise for at least 30 minutes, 3–4 times a week. Walking, jogging, yoga, and cycling are great options.
• Balanced Diet: Eating nutritious foods is essential for maintaining both physical and mental health. Consuming foods rich in omega-3 fatty acids (such as fish), vitamin B (such as vegetables and fruits), and protein can be beneficial.
• Adequate Sleep: Maintaining a regular sleep schedule and getting 7–9 hours of quality sleep each night is important. Creating a comfortable sleep environment and reducing screen time before bed can help improve sleep quality.
• Stress Management: Relaxation techniques such as meditation, yoga, and deep breathing can help manage stress effectively. Engaging in hobbies and leisure activities can also provide mental relaxation.
• Maintaining Social Connections: Positive relationships with family, friends, and colleagues can reduce stress and provide emotional support. Participating in gatherings or social groups can create opportunities for meaningful interactions.
• Developing a Positive Mindset: Practicing positive self-affirmations such as "I am good enough" and viewing failures as opportunities for growth can help. Reducing excessive self-criticism is also essential.
• Seeking Professional Help: If early symptoms of depression appear, seeking help from a professional is important. Consulting a psychiatrist or therapist can prevent depression from worsening. Combining psychotherapy with medication, if necessary, can be an effective treatment approach.

By incorporating these practices into daily life, individuals can help prevent depression and maintain mental well-being.

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5. Foods That Help with Depression

There are various foods that can help prevent and alleviate symptoms of depression.

These foods contribute to brain function and mood improvement. Here are some key foods and their benefits:

• Foods Rich in Omega-3 Fatty Acids: Fish such as salmon, mackerel, and tuna are high in omega-3 fatty acids, which support brain health and mood regulation.
• Foods High in Magnesium: Avocados, bananas, spinach, and nuts are rich in magnesium, which helps reduce stress and improve sleep quality.
• Foods Rich in Vitamin B: Eggs, spinach, chicken, and legumes contain vitamin B, which aids in energy production and nerve function maintenance.
• Probiotic-Rich Foods: Fermented foods such as yogurt, kimchi, and natto improve gut health, which positively affects immunity and mood regulation.
• Dark Chocolate: Dark chocolate contains magnesium and tryptophan, which help increase serotonin and endorphin levels, improving mood.
• Walnuts: Walnuts are rich in plant-based omega-3 fatty acids and vitamin E, which may help prevent depression.
• Mushrooms: Mushrooms help lower blood sugar levels by inhibiting insulin secretion and contain probiotic properties that promote gut bacteria activity, aiding serotonin production and enhancing mood.

Consuming these foods in a balanced way can help prevent depression and alleviate symptoms.

However, dietary adjustments should be seen as a supplementary measure, and if depression symptoms persist or become severe, consulting a medical professional is essential.

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Conclusion

Depression can be fully overcome if detected early and treated appropriately.

Small daily practices, such as regular exercise, building positive relationships, and getting sufficient sleep, can greatly help in prevention.

If you suspect depression, it is important to consult a professional and receive proper treatment.

Support and care from those around you can also be a great source of strength.

Let’s work together to maintain a healthy mind for everyone.