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Last Updated on May 16, 2019

Can You Stop Depression from Damaging Your Brain?

Can You Stop Depression from Damaging Your Brain?

Depression is one of the most common mental health disorders in America, according to the latest mental health statistics.[1] Approximately 17.3 million adults have had at least one major depressive episode.

In this article, we will take a deep look into depression, what a depression brain is like, and how to prevent the damage from depression.

What is Depression?

In order to tap into treatment options for depression, we must first examine what defines this disorder.

Apart from differing scientific and medical jargon, depression – also known as Major Depressive Disorder – is best categorized as a serious mood disorder.

While it is common, it is anything but innocent. The symptoms of depression have serious effects on daily living, and leave the afflicted person with an inability to carry out normal tasks, such as working, interacting with friends and family, and sleeping.

Depression itself is an umbrella term for a list of specific types of depression, such as Postpartum Depression, Post-Traumatic Stress Disorder (which leads into serious symptoms of depression), Bipolar Disorder, and Psychotic Depression (which is depression with symptoms of psychosis), just to name a few.[2]

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While everyone experiences moments of depression in their life, being clinically diagnosed with depression is usually done with the aid of medical help. This diagnosis typically relies on a baseline of depression symptoms that have been present for at least two weeks.

Symptoms of Depression

Because depression is categorized as a serious mood disorder, most symptoms will begin with a person’s behavior. A person may feel persistent sadness that simply won’t go away, or they may experience a loss of interest in activities that they once enjoyed, like gardening, traveling, or working out.

Other symptoms, although not a complete list, may persist:

  • Feelings of emptiness or hopelessness
  • Anxiety
  • Angry outbursts, followed by a complete mood change (from happy to sad in very quick shifts)
  • Struggles with insomnia or significant changes in sleep schedule
  • Inability and lack of desire to get out of bed in the morning
  • Significant decrease in personal hygiene, nutrition, and maintenance of their home or space
  • Decreased interactions with friends, family, or colleagues
  • Lack of energy and physical weakness, apathy, or pains and aches
  • Trouble concentrating on specific tasks or making decisions
  • Frequent thoughts about death, or even suicidal plans, thoughts, or attempts
  • Back pain and headaches

While this list is not complete or exhaustive to a person’s struggle with depression, it does provide a general picture of some of the common symptoms.[3])

Causes of Depression

Mental health disorders still very much pose a mystery to medical professionals and science, in general. While depression is treated in a variety of ways (medicine, therapy, alternative healing, etc.), professionals are still learning more about this disorder and how it affects people of different genders, ages, and backgrounds.

However, a variety of factors are known to be possible contributors to depression, such as:

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  • Hormones – in cases of giving birth or going through menopause, women’s hormones quickly change, which can trigger depression or similar symptoms
  • Genes – while not everyone gets depression from inherited traits, it is a factor, and research has seen a correlation between depression in families that is carried through generations
  • Brain chemistry – one of the key factors in understanding cause of depression is brain chemistry, specifically neurotransmitters that work with the neuro-circuits in the brain to balance mood stability. If these neurotransmitters are not working properly, it could lead to depression or similar symptoms

We already mentioned brain chemistry, and how it plays an integral part in understanding how your brain works in relation to mood stability. Neurotransmitters are your body’s chemical messengers. They transmit these messages between neurons for a plethora of reasons – cognitive function, organ function, dopamine release, etc.[4]

In terms of relating this to depression, however, those transmitters also regulate mood stability, and if they’re not relaying messages correctly or connecting to the brain circuitry in normal, functioning ways, we see a correlation between that “misfiring” and mental illness.

To paint a picture, imagine your brain split in half, the two lobes or hemispheres perfectly separated from each other.

Now, imagine the mood-stabilizing neurotransmitters like tiny little ping-pong balls that bounce from one hemisphere of the brain to the other, relaying messages that connect the brain as a whole. This is what we normally see in a healthy functioning brain.

However, if there is a change in this chemistry, and the ping-pong balls are not crossing and relaying as they should, that change creates a shift in your brain circuitry that may cause depression or similar symptoms.

Because our brain is an extremely complex and intricate organ which scientists are still studying and learning about, it wouldn’t be complete to say that only chemical imbalances cause depression.

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In fact, recent Harvard research suggests that a slew of factors are involved in creating a correlation between depression and your brain function. These are inclusive of the neurotransmitters we described above, but they also include your way of life, medication, stress levels, and even genetic contributions or ways in which you were brought up.[5]

Because depression is a mood disorder, we have to look at our behavior, and how it is influenced by our brain chemistry.

Behavior is shaped by our temperament, and much of that comes from our genetics. We are predisposed to act in certain social situations in ways that tie us to our family chain.

How we react to life circumstances or other people is very much a reflection of what we picked up from our parents, guardians, friends, or social upbringing. From this, we may make different choices in life, for better or worse, depending on these genetics.

Similarly, our view of the world and our relation to it also have a hand in how depression may form. We create our world view early on in life, and while it is influenced by our family and life events, it’s also very much our own.

If you’ve experienced loss or disappointment, you’re likely to fall back on your world view to cope with it and allow it to protect you. As an example, you may close yourself off from new relationships because you’ve endured heartbreak and don’t believe that you’re worthy of real love; or, you come from an upbringing that wasn’t emotionally available, so you don’t create habit patterns or behaviors that show you how to handle emotion in a healthy way.

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All of these scenarios create behavior. In turn, that behavior creates habit patterns, that in turn, create your daily life and your interaction with it.

While chemical imbalances can have a direct role in manifesting depressive episodes, we have to be aware that our own, inherent behavioral traits are just as powerful contributors.

Medications to re-balance any chemical disruptions in the brain are a proactive tool against depression. These can be explained and provided to you by a medical health professional.

When it comes to our behavior, however, and how we deal with stress, trauma, loss, medical problems, and the like – all of which are triggers for depression – we can implement new habits[6] that can decrease any damage to our state of body and mind, such as:

  • Meditation
  • Deep breathing
  • Yoga or any body-conscious movement or workout
  • Journaling about life events or problems we encounter on a daily basis
  • Therapy or group-sharing
  • Acupuncture, Reiki, or any alternative-healing modality
  • Diet and nutrition rich in foods that cleanse and empower (rather than numb and overpack the gut)
  • Hiking, running, biking, or any cardio-increasing activity
  • Spending time with others who support you

These are habits and tools that you can implement on your own, as well as with a professional. Remember to always consult with your doctor before starting any new regiment.

The Bottom Line

Depression is a disorder that affects our mood. While research has uncovered that depression may be linked to chemical imbalances in the brain, it also suggests that our behavior and inherent genetic traits are strongly connected to how depression manifests.

How you deal with the many ups and downs of daily life are strong indicators of where you may want to make changes, whether medicinal or alternative, to decrease your chances of depression and its damage, and embrace a life of health and well-being.

Featured photo credit: AJ Garcia via unsplash.com

Reference

[1] National Institute of Mental Health: Major Depression
[2] National Institute of Mental Health: Depression
[3] Mayo Clinic: Depression (Major Depressive Disorder
[4] Queensland Brain Institute: What are Neurotransmitters
[5] Harvard Health: What Causes Depression?
[6] Help Guide: Coping with Depression

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Aleksandra Slijepcevic

Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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