10 Surprising Causes of Depression

Why am I depressed?

There are many well-known depression triggers: Trauma, grief, financial troubles, and unemployment are just a few. But if you are depressed and none of these 

apply to

 you, it can be hard to pinpoint a specific cause. 

Summer weather

Seasonal affective disorder (SAD) is most commonly associated with winter blues, and it afflicts about 5% of Americans. 

Smoking

Smoking has long been linked with depression, though it's a chicken-or-egg scenario: People who are depression-prone may be more likely to take up the habit. 

However, nicotine is known to affect neurotransmitter activity in the brain, resulting in higher levels of dopamine and serotonin (which is also the mechanism of action for antidepressant drugs). This may explain the addictive nature of the drug, and the mood swings that come with withdrawal, as well as why depression is associated withsmoking cessation. Avoiding cigarettes—and staying smoke free—could help balance your brain chemicals.

Thyroid disease

When the thyroid, a butterfly-shaped gland in the neck, doesn't produce enough thyroid hormone, it's known as hypothyroidism, and depression is one of its symptoms. This hormone is multifunctional, but one of its main tasks is to act as a neurotransmitter and regulate serotonin levels. If you experience new depression symptoms—particularly along with cold sensitivity, constipation, and fatigue—a thyroid 

test

 couldn't hurt. Hypothyroidism is treatable with medication. 

Poor sleep habits

It's no surprise that sleep deprivation can lead to irritability, but it could also increase the risk of depression. 

A 2007 study found that when healthy participants were deprived of sleep, they had greater brain activity after viewing upsetting images than their well-rested counterparts, which is similar to the reaction that depressed patients have, noted one of the study authors. "If you don't sleep, you don't have time to replenish [brain cells], the brain stops functioning well, and one of the many factors that could lead to is depression," says Matthew Edlund, MD, director of the Center for Circadian Medicine, in Sarasota, Fla., and author ofThe Power of Rest.

Facebook overload

Spending too much time in chat rooms and on social-networking sites? A number of studies now suggest that this can be associated with depression, particularly in teens and preteens.Internet addicts may struggle with real-life human interaction and a lack of companionship, and they may have an unrealistic view of the world. Some experts even call it "Facebook depression."In a 2010 study, researchers found that about 1.2% of people ages 16 to 51 spent an inordinate amount of time online, and that they had a higher rate of moderate to severe depression. However, the researchers noted that it is not clear if Internet overuse leads to depression or if depressed people are more likely to use the Internet.

End of a TV show or movie

When something important comes to an end, like a TV show, movie, or a big home renovation, it can trigger depression in some people. In 2009, some Avatar fans reported feeling depressed and even suicidal because the movie's fictional world wasn't real. There was a similar reaction to the final installments of the Harry Potter movies. "People experience distress when they're watching primarily for companionship," said Emily Moyer-Gusé, PhD, assistant professor of communication at Ohio 

State University

, in Columbus. With Avatar, Moyer-Gusé suspects people were "swept up in a narrative forgetting about real lifeand [their] own problems."

Where you live

You can endlessly debate whether city or country life is better. But research has found that people living in urban settings do have a 39% higher risk of mood disorders than those in rural regions. A 2011

study

 in the journal Nature offers an explanation for this trend: City dwellers have more activity in the part of the brain that regulates stress. And higher levels of stress could lead to psychotic disorders. Depression rates also vary by country and state. Some states have higher rates of depressionand affluent nations having higher rates than low-income nations. Even altitude may play a role, withsuicide risk going up with altitude.

Too many choices

The sheer number of options available—whether it's face cream, breakfast cereal, or appliances—can be overwhelming. That's not a problem for shoppers who pick the first thing that meets their needs, according to some psychologists. However, some people respond to choice overload by maximizing, or exhaustively reviewing their options in the search for the very best item. Research suggests that this coping style is linked to perfectionism and depression.

Lack of fish in the diet

Low intake of omega-3 fatty acids, found in salmon and vegetable oils, may be associated with a greater risk of depression. A 2004 Finnish study found an association between eating less fish and depression in women, but not in men. These fatty acids regulate neurotransmitters like serotonin, which could explain the link. Fish oil supplements may work too; at least one study found they helped depression in people with bipolar disorder.

What are signs and symptoms of depression?

What are signs and symptoms of depression?

• Do you have trouble concentrating or remembering things?
• Do you have angry outbursts frequently?
• Do you find yourself losing interest in daily activities?
• Have you experienced a reduced sex drive recently?
• Do you feel as if your thinking has slowed?
• Do you wrestle with feelings of sadness and discontent?
• Do you find that even small tasks require a lot of energy?
• Are you plagued by regret, getting hung up on past failures?
• Do you struggle with suicidal thoughts?
• Do you have trouble sleeping?
• Are you irritable often?
• Have you noticed a change in your appetite recently?
• Are you agitated or anxious often?
• Do you break into crying spells for no apparent reason?

As noted above, these symptoms are not absolute indicators of the presence ofmental illness or depressive disorders. This isn’t an official depression test or quiz. However, you can use this list to gauge your general mood and tendency toward depression. Even if you show a lot of these symptoms, it’s not too late to stop them from turning into depressive disorders and more serious mental illness. Know what your mind is up to, and you can control where it’s headed.

How do stress and anxiety add up to depression?
What’s the matter with a little stress or anxiety? What’s the difference between the two, and what is depression anyway? Stress, on one hand, is the body’s natural response to demanding situations. In stressful situations, our bodies release adrenaline that allows our bodies to run at heightened alertness,making decisions quickly and pumping out more energy. Most of the time, stress is a good thing for our mental health—it keeps us sharp.

Still, we can have too much of a good thing when it comes to mental health. Over-exposure to situations that cause stress forces our bodies to run on ‘overdrive,’ constantly pumping adrenaline and causing our hearts to work harder than is healthy. This overwork can cause symptoms of depression.

So what about anxiety? When we think of ‘mental illness,’ we usually think ofbipolar disorder, serious depression, or schizophrenia. However, major anxiety, too, is part of mental illness. Anxiety is a force in which stressful situations breed fear rather than adrenaline. Stress drives us to complete tasks; anxiety drives us to walk away from those tasks. Both anxiety and extensive stress are symptoms of depression.

About Depression: Temporary or Lasting?
So what is depression, and what are the facts about depression? Is there a difference between feeling depressed and actually having “depression”? Clinical depression (also known as a major depressive disorder) is a complex condition marked by sustained instances of a depressed mood and loss of interest in life. It differs from having a depressed mood in that a major depressive disorder lasts for more than two weeks, evolving into a mental illness.

Thinking Spiritually About Your Depression

The Bible has a lot to say to people struggling with depression or the symptoms of depression. After all, the characters in the Bible are not perfect people. They are hurt, damaged, depressed, broken people-- and yet God chooses them to communicate His message of love to us. Wow!

Sometimes, our depression relates to how we feel about our lives and our own senses of purpose. Here's the good news: a relationship with God can provide that purpose. The Bible teaches that you were created.

Signs and symptoms of depression include:

• Feelings of helplessness and hopelessness. ...
• Loss of interest in daily activities. ...
• Appetite or weight changes. ...
• Sleep changes. ...
• Anger or irritability. ...
• Loss of energy. ...
• Self-loathing. ...
• Reckless behavior

help & alternate therapies

Depression (major disorder)

Natural remedies for depression aren't a replacement for medical diagnosis and treatment. But, for some people certain herbs and supplements do seem to work well. More studies are needed to determine which natural remedies for depression are most likely to help and what side effects they might cause. Here are four natural remedies that show promise:

• St. John's wort. This is an herb that's been used for centuries to treat a variety of ills, including depression. It's not approved by the Food and Drug Administration (FDA) to treat depression in the United States, but it's a popular depression treatment in Europe. It may be helpful if you have mild or moderate depression. However, it should be used with caution — St. John's wort can interfere with a number of medications, including antidepressants, HIV/AIDS medications, drugs to prevent organ rejection after a transplant, birth control pills, blood-thinning medications and chemotherapy drugs.
• SAMe. This dietary supplement is a synthetic form of a chemical that occurs naturally in the body. The name SAMe (pronounced sam-EE) is short for S-adenosylmethionine (uh-den-o-sul-muh-THIE-o-neen). Like St. John's wort, SAMe isn't approved by the FDA to treat depression in the United States, but it's used in Europe as a prescription drug to treat depression. SAMe may be helpful, but more research is needed. In higher doses, SAMe can cause nausea and constipation.
• Omega-3 fatty acids. These fats are found in cold-water fish and in some nuts and certain plants. Omega-3 supplements are being studied as a possible treatment for depression and for depressive symptoms in people with bipolar disorder. While considered generally safe, the supplement can have a fishy taste, and in high doses, it may interact with other medications. Although eating foods with omega-3 fatty acids appears to have heart-healthy benefits, more research is needed to determine if it has an effect on preventing or improving depression.
• Saffron. Saffron extract might improve symptoms of depression, but more study is needed. High doses can cause significant side effects.

In the past, the quality of many dietary supplements on the United States market was often questionable. With increased oversight by the FDA, this concern is gradually lessening. But it's still best do some research before starting any dietary supplement. Make sure you're buying your supplements from a reputable company, and find out exactly what they contain.

Also keep in mind that some herbal and dietary supplements can cause potentially dangerous interactions with other medications. To be safe, talk to your doctor before taking a supplement for your depression.

11 Nondrug Remedies for Depression

Lifting depression without an Rx

Depression affects nearly 16 million Americans annually, and a large portion of those people take antidepressant drugs.

While antidepressants have been shown to help those with moderate to severe depression, they are usually less effective for those with mild depression.

If you don't respond to antidepressants (or even if you do), you may want to explore nondrug remedies to lift your depression.

Exercise

Exercise can relieve depression, possibly by altering the mood-regulating brain chemicalsnorepinephrine and serotonin.

It may also release the endorphins responsible for the "runner's high" that some experience.

P. Murali Doraiswamy, MD, professor of psychiatry and behavioral sciences at 

Duke University

 School of Medicine, in Durham, N.C., recommends exercising three to five times a week for 20 to 30 minutes. Aerobic exercise, such as brisk walking on a treadmill, is best, but "any degree of exercise is better than none," he says.

Light therapy

During the short, dark days of winter, some people are prone to a type of depression calledseasonal affective disorder.

One way to ease symptoms may be light therapy, in which you sit near a brightly lit box that mimics outdoor light. The therapy generally starts with daily sessions of about 15 minutes and increases to up to two hours daily. The timing depends upon the severity of symptoms and the intensity of the light, which a doctor can determine. Although the therapy doesn't cure depression, it can ease symptoms, sometimes after only a couple days.

Mood diary

Therapy

 that teaches people about positive thinking can relieve depression, research suggests.

Dr. Doraiswamy recommends keeping a mood diary. "This is atool used to train someone to keep track of positive things that are happening in their lives and not let single negative events wear them down," he says

A mood diary keeps negative events in perspective and serves as a reminder that good days dohappen.

Dr. Doraiswamy recommends not writing in a diary daily if it feels like too much work; once-a-week entries are easier to stick with.

Acupuncture

As with many alternative therapies, there isn't a heap of data that proves acupuncture relieves depression. But a handful of research suggests it might.

One small 

University

 of Arizona study of 33 women with depression found that 64% of participants went into remission after acupuncture, compared to 27% in the no-treatment group.

In a second study in the Journal of Affective Disorders, 70 patients with a major depressive disorderwho were already taking an antidepressant seemed to show more improvement if they had acupuncture, compared to those who did not.

Support groups

Support groups used to be standard in psychiatric settings, Dr. Doraiswamy says. But, he adds, they aren't used as frequently today, although they are an excellent way to help treat mild forms of depression

These groups provide education on depression, a community of support, and the 

opportunity

 to learn from people dealing with similar issues

As an alternative for those not interested in talking about depression, Dr. Doraiswamy recommends just finding a group that shares your interests, whether it's a book club or yoga.

Cognitive behavioral therapy

Dr. Doraiswamy calls 

cognitive behavioral therapy

 (CBT) "sophisticated education" for people with depression.

It is based on the fact thatthoughts trigger feelings. Being aware of your thoughts and learning to change destructive patterns could alter the way your brain works and your reaction to situations.

CBT is considered short-termtherapy, often lasting for 10 to 20 sessions. It has been shown to be as effective as medication in treating mild to moderate depression

Fish oil

This supplement contains omega-3 fatty acids, which are found in fish, including salmon, albacore tuna, and herring.

Studies on fish oil are inconclusive, but it is thought that being deficient in this fatty acid at certain times (like during the postpartum period) can cause mood swings and depression.

In areas where consumption of foods with omega-3 is high, people tend to have lower ratesof depression.

Meditation

Promising research suggests that meditation may play a role in preventing depression relapse. The research focused on mindfulness-based cognitive therapy, which combines traditional meditation with 

cognitive behavioral

 approaches.

In two studies, people were treated with antidepressants until their symptoms subsided. Then one group continued taking the medication while another went on a regimen of meditation therapy.

Relapse rates for people using meditation were the same as those taking antidepressants (about 30%), and lower than those on a placebo (about 70%) in one study.

Saffron

The Crocus sativus plant may be good for more than an expensive herb to season Middle Eastern food.

A 

study

 in the Journal of Ethnopharmacology suggested thatsaffron might increase the levels of serotonin and other chemicals in the brain. The small study, which looked at 38 people over six weeks, found that saffron was as effective as fluoxetine (Prozac) in reducing symptoms of depression.

Yoga

Striking a pose may alleviate stress and symptoms of depression. Studies have shown that in both people with emotional distress and major depression, practicing yoga reduces stress, hostility, anxiety, and depression, and improves energy, sleep quality, and well-being.