Really Depression Dropped In Family, These Are The Facts

Having a family member who is depressed is certainly not a pleasant experience. Then there is mention, depression can be lowered in the family. This is not unlike hearing bad news repeatedly. But, is this assumption true? Depression is a mood disorder that causes sadness to decrease interest and desire. Depression can affect what you feel, think or do. Depression can also make it difficult for you to do your daily activities.

The Role of Hereditary Factors in Depression

Indeed many factors cause depression. One of them is genetic factors, which are known to have contributed to an increased risk of someone experiencing depression. About 40% of depression can be inherited in the family, while environmental factors contribute to about 60%. In addition, from research it is known that the types of depression that are severe and repeatedly occur, it turns out genetic factors play a more important role than environmental factors. People with a family history of depression, for example having parents who suffer from depression, are five times more likely to experience depression too. Even so, it does not mean that if your parents or siblings are depressed, then you will also experience a similar condition. This condition is caused by abnormalities in several genes, not just one gene. And everyone inherits a combination of genes from father and mother. So no one immediately inherits one particular gene that causes depression. In addition, environmental factors also have a role. So you don't need to worry too much, because there are many ways you can protect yourself from depression.

How to Protect Yourself from Depression

Handling depression starts with self-initiative to be aware of the symptoms of depression that arise. Whether you realize it or not, generally what makes you depressed are things that you can't control, from environmental conditions to anatomical conditions and chemical balance in the brain. In addition, various events can put you at greater risk of depression. For example, traumatic events, major changes in life, or suffering from dangerous diseases. Well, so you are better prepared and not trapped in depression, let's take care of yourself with the guidelines below:

• Meet friends and family more often

The study found, you are better protected from depression if you have a good social life. How busy you are, let's make time to meet friends, or do hobbies with new people.

• Get enough rest

The effects of sleep deprivation make you more at risk of depression. In order to sleep faster, try to avoid drinking caffeinated drinks and also eating before bed. Also avoid seeing the cell phone again at least 2 hours before bedtime.

• Stay away from people who make you inferior

Not everyone will support you. There will always be certain people who make you feel insecure. In the research found, negative social interactions were associated with increased levels of a protein called cytokines. Besides having a role in the inflammation process, this protein is also known to be closely related to depression.

• Avoid blaming yourself

Depression might make it easy for you to regret the actions and decisions you made, so that it makes you feel worse. Therefore, you need to accept things that you cannot change and focus on what you can control.

• Select food

There are certain foods that can keep your mood stable, including low-fat foods, fish, fruits, vegetables, nuts, especially foods that contain omega-3s and folic acid. Also limit consumption of caffeinated beverages and avoid liquor. Also reduce foods high in sugar and processed foods. Be aware of the use of certain drugs that can trigger depression, such as beta-blockers, corticosteroids, or birth control pills.

• Help others

The study found, volunteering and helping others can help restore mental health, you know. This is because being a volunteer makes you stop constantly thinking about yourself and focus on the needs of others who are more in need.

• Smarter planning everything

Avoid trying to achieve or do many things at once. You need to recognize your own abilities and try to live a balanced life. In addition, too many choices can actually make you more at risk of depression. To minimize, try to plan what clothes you will wear, or write a shopping list before going to the supermarket.

• Reduce time accessing social media

Although it doesn't seem so important, but too often accessing social media can actually cause low self-esteem and depression. Removing or distracting from your social media account for some time may help make your mind clearer.

• Diligent in sports

One of the benefits of exercise is as an antidepressant to relieve stress. The study found that exercise was as effective as cognitive therapy or antidepressant drugs. Exercise can release endorphins which improve mood, increase body temperature which can calm the central nervous system, and reduce levels of chemicals in the body that can worsen depression.

The more diligent in maintaining a healthy body, the risk of experiencing depression will be smaller. Conversely, depression can put you at greater risk of diabetes and heart disease, as well as various other diseases. In addition, you can recognize certain things or times that can trigger depression, such as the date of death of a loved one. Try to take anticipatory steps before this moment triggers depression. For example, fill the time of day with friends. Although heredity is very influential as a cause of depression, but that does not mean you will definitely experience it also when your family is affected by depression. As far as possible do the ways above to protect yourself from depression. Do not hesitate to consult with a psychologist or psychiatrist, for further treatment.