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exhaustion

Couple at the coast in winter- Pärchen am Strand im Winter
Causes of depression, Treatment of depression

Winter depression

Depression is a serious mental health condition that affects millions of people worldwide. It can manifest in a variety of ways, including feelings of sadness, hopelessness, and a loss of interest in activities that were once enjoyed. For many people, depression is a seasonal disorder, with symptoms becoming worse during the winter months. This phenomenon is known as seasonal affective disorder (SAD).
SAD is a type of depression that is related to the change in seasons, typically starting in the fall and continuing through the winter. It is estimated that up to 3% of the population, suffer from SAD. The cause of SAD is not fully understood, but it is thought to be related to changes in the levels of certain brain chemicals, such as serotonin and melatonin, that are affected by the decrease in sunlight during the winter months.

Symptoms of SAD can include feelings of sadness, hopelessness, and a loss of interest in activities that were once enjoyed. Other symptoms can include fatigue, difficulty concentrating, changes in appetite and sleep patterns, and feelings of worthlessness or guilt. These symptoms can have a significant impact on a person’s daily life, making it difficult to work, study, or maintain relationships.

There are several treatment options available for SAD. The most commonly used treatment is light therapy, which involves exposure to bright light for a specific period of time each day. Light therapy is thought to work by increasing the levels of serotonin in the brain, which can help to improve mood and energy levels. Other treatments for SAD include cognitive-behavioral therapy, which helps to change negative thoughts and behaviors, and medication, such as antidepressants, which can help to regulate brain chemicals and improve mood.
In addition to seeking professional help, there are also steps that individuals can take to help manage their symptoms of SAD. One important step is to make sure to get plenty of natural light during the day, whether by going outside for a walk or by sitting near a window. Regular exercise can also be beneficial, as it can help to improve mood and energy levels. Eating a healthy diet, getting enough sleep, and avoiding alcohol and caffeine can also help to manage symptoms of SAD.

It is important to remember that SAD is a treatable condition, and help is available for those who are struggling with symptoms. If you or someone you know is experiencing symptoms of SAD, it is important to seek professional help. A qualified mental health professional can help to develop a treatment plan that is tailored to your needs and can help you to manage your symptoms and improve your overall well-being.

In conclusion, depression is a serious mental health condition that can manifest in a variety of ways. Seasonal affective disorder (SAD) is a type of depression that is related to the change in seasons, typically starting in the fall and continuing through the winter. The cause of SAD is not fully understood, but it is thought to be related to changes in the levels of certain brain chemicals, such as serotonin and melatonin, that are affected by the decrease in sunlight during the winter months. There are several treatment options available for SAD, including light therapy, cognitive-behavioral therapy, and medication, and steps that individuals can take to help manage their symptoms. It is important to remember that SAD is a treatable condition and help is available for those who are struggling with symptoms.

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Burnout & Depression
Psychoeducation

Burn-out and depression

Burn-out and depression are two mental health issues that have become increasingly common in recent years. While the terms may be used interchangeably, they refer to different conditions.

Burn-out is a physical and emotional exhaustion caused by prolonged stress or overwork, while depression is a more serious mood disorder characterized by persistent feelings of sadness or loss of interest in activities once enjoyed. Burn-out typically develops when an individual feels overwhelmed, either from work pressures or personal responsibilities such as caring for family members. The symptoms can include fatigue, irritability, difficulty concentrating and reduced motivation. It’s important to recognize these signs early so that you can take steps to reduce your stress levels before it gets out of control. Taking breaks throughout the day, setting realistic goals and expectations for yourself, getting enough sleep each night and engaging in regular exercise are all effective methods for managing burn-out symptoms.

Depression on the other hand is often triggered by life events such as divorce or job loss but can also arise without any obvious cause at all. People experiencing depression may feel hopelessness, emptiness or guilt; have trouble sleeping; lack energy; suffer from frequent headaches/stomachaches; struggle with concentration; withdraw from social activities and lose interest in hobbies they previously enjoyed. Depression requires professional help because it’s not something you can simply “snap out of” – treatment options range from therapy (cognitive behavioral therapy has been found particularly helpful) to medications like antidepressants which help restore balance to neurotransmitters involved with regulating emotions (although this should always be discussed with a doctor first).

It’s important to remember that both burn-out and depression are treatable conditions if caught early enough so don’t hesitate to seek help if you think you might be affected by either one – talking about how you’re feeling could make all the difference! Additionally there are many lifestyle changes everyone can make regardless of whether they experience mental health issues: eating well balanced meals including plenty of fresh fruits & vegetables; exercising regularly (even just going for a walk will do); practicing relaxation techniques like yoga & meditation; avoiding drugs & alcohol where possible etc.…

All these things combined should leave us feeling happier & healthier overall!

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Pregnant woman - Schwangere
Causes of depression, Treatment of depression

Depression and pregnancy

Depression and pregnancy are two conditions that can occur simultaneously. While depression is common in the general population, it can be especially difficult to cope with during pregnancy. It’s important for pregnant women who experience symptoms of depression to seek help from their healthcare provider so they can receive appropriate treatment.

Depression during pregnancy is a serious issue that affects up to 20% of pregnant women. Symptoms may include feeling sad, hopeless or overwhelmed; having decreased energy levels; difficulty sleeping; loss of appetite; and thoughts of harming oneself or the baby. Women with more severe forms of depression may even have suicidal thoughts or attempts at self-harm.

While it’s not always possible to prevent depression during pregnancy, there are steps you can take to reduce your risk. Eating a healthy diet and getting regular exercise can help improve your mood and energy levels. Additionally, make sure to get adequate rest and practice stress-reduction techniques like yoga or meditation. It’s also important for pregnant women who experience depression symptoms to seek professional help from their healthcare provider.

Treatment may include counseling, medication, lifestyle modifications or all three. It’s important to note that some medications used in the treatment of depression are not safe during pregnancy, so it’s essential that you discuss any potential risks with your doctor before starting any kind of treatment plan. There is also evidence that suggests certain types of psychotherapy can be beneficial for pregnant women experiencing depression symptoms as well as those at high risk for developing postpartum depression (PPD).

Cognitive Behavioral Therapy (CBT) has been found to reduce depressive symptoms in both pregnant women and new mothers who have PPD after delivery. Furthermore, research indicates that interpersonal therapy (IPT) is an effective option for treating mild cases of prenatal depression without the use of antidepressants or other medications.

In addition to seeking professional care if needed, there are several self-care strategies pregnant women can use when feeling overwhelmed by negative emotions:

  • Connecting with loved ones – Having someone close by whom you trust can provide emotional support during difficult times;
  • Practicing mindfulness – Paying attention to the present moment without judgement helps bring awareness back into balance;
  • Being active – Exercise releases endorphins which naturally elevate mood;
  • Getting creative – Creative activities such as writing poetry or painting have been found helpful in managing negative feelings;
  • Taking breaks – Taking time out from daily responsibilities allows us space we need away from our worries;
  • Seeking additional resources – Talking with a therapist experienced in treating perinatal mental health issues can be invaluable too!

Depression during pregnancy is a serious issue but one that doesn’t have go untreated successfully if proper steps are taken early on by both expecting mothers themselves and their medical providers alike!

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Basics of depression, Diagnosis of depression, Psychoeducation

Depression and burnout

What is burnout?

Burnout is associated with chronic work-related stress. According to international guidelines, burnout consists of

1. a feeling of exhaustion,

2. an increasing mental distance or negative attitude to one’s own job (also referred to as “cynicism’ or “depersonalisation”) and

3. reduced professional ability.

Exhaustion refers to a state of feeling drained and physically overwhelmed; low energy levels and depressed mood. The state of depersonalisation is characterised by lack of any attachment to one’s job, withdrawal and lack of motivation. Reduced professional ability is often due to loss of self-confidence or the lack of motivation in general.

Exhaustion refers to the feelings of being emotionally drained and physically overextended; energy is lacking and mood is low. Cynicism characterizes a distant and callous attitude toward one’s job; the individual is de-motivated and withdraws from his/her work. Lastly, lack of professional efficacy includes feelings of inadequacy and incompetence associated with loss of self-confidence.

There are two main approaches when diagnosing and working with burnout . One is dimensional: the patient is situated on a continuum. In other words, to what degree do they feel burnt out. The other approach is categorical: whether burnout is present or not, especially relevant when a specialist must decide whether one needs sick leave or not. Burnout is referred to as clinical when it is at its final stage and is most severe.

Depression – burnout relationship

To some extent, depression and burnout are very similar in nature. Tiredness, fatigue, loss of motivation, feeling more irritable than usual, loss of sleep – there is a long list of overlapping symptoms. However, there are also a few important distinctions. Burnout is specifically referred to as a work-related stress condition. One may feel terribly unmotivated and stressed at work, but have no issues in their family life: this condition wouldn’t necessarily infiltrate all domains of life. Depression, however, “invades” all aspects of a person’s life. Family life suffers, work performance suffers, the personal feeling of self-worth suffers as well. There is no specific situation or place needed to “trigger” depression: it is a constant state.

That being said, in the scientific world researchers are still struggling to reach a consensus whether both states are completely different entities, or burnout is merely a subtype of depression. For instance, is burnout a stage in depression development, or is existing depression negatively influencing work, thus generating burnout? Truth is, there are studies supporting both hypotheses .

Exactly because of such vast overlapping, it is worth discussing burnout when discussing depression, as well as the relationship between work and depression in general.

Work and depression

The relationship between work and depression is a subject of a lot of research. Its importance is beyond the realm of psychology and medicine, as it is becoming an economic issue as well. Depression symptoms are related to work absences and impaired work performance , thus leading to lower productivity and are a potentially avoidable burden on the health system. Some people are lucky to have found a friendly work environment and a profession they are passionate about. They have made friends and can count on somebody’s support. They don’t dread every monday and feel motivated to work hard. Chances are, this hypothetical work scenery would be much more accommodating to an employee who suffers from depression.

However, in reality, people compromise a lot in regards to their work. Financial stability often calls for a choice between passion and a steady income, friendly environment or an extra zero on their paycheck, reasonable work hours or credit card debt. Some professions are highly demanding in themselves: healthcare workers, police officers, stock brokers, lawyers, etc. There are plenty of scenarios where a worker suffering from depression will not have the necessary support from their boss or HR. That is why burnout and depression are complicated issues to deal with in the workplace.

An interesting study on the work atmosphere and its relation to depression suggests that low social capital at work (atmosphere of no communication, trust, friendliness, etc) is a strong predictor of depression. As much as a minimum of 20% higher probability that one would be diagnosed with depression, if they report lower social capital score.

How about people who’ve recovered from a depressive episode and go back into the workforce? According to some research , women and older patients needed longer time to return to work. People in a management position and people with a strong support group would return to work faster. Interestingly, severity of depression was not a predictor for the time to return. However, health related quality of life was a significant predictor to going back to work faster.

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The Tell Tale Signs of Burnout

Every characteristic of burnout, mentioned above, may present itself with different symptoms. It is, of course, best to be able to recognise them quickly, as the path from stress to burnout is pretty straight-forward, figuratively speaking. Please see below some of the main characteristics of burnout.

Exhaustion:
➢ declined cognitive abilities: you forget things, can’t concentrate or pay attention;
➢ sleep disturbances: can’t fall asleep, wake up early or need more sleep than usual and wake up tired;
➢ changes in appetite: loss of appetite or feeling always hungry;
➢ physical symptoms and changes in general health: constant stress is harmful to the immune system, therefore people are more prone to infections, cold, flu-like conditions, allergies, etc. Also, changes in heart rate, breathing, shakiness, dizziness, chest pain, fatigue are also signals for general exhaustion.
➢ mood changes: sudden waves of anxiety, sadness, irritability, anger.

Cynicism (an increasing mental distance or negative attitude to one’s own job)
➢ avoiding social situations: sudden change of work social contact: gradually avoiding coworkers more; skipping lunch, social events, closing the door, feeling waves of strong emotion when communicating (sudden unexplained anger towards a colleague); general detachment from work: feeling disconnected and apathetic.
➢ general bad mood and attitude towards your job: gradually seeing the worse in every situation, feeling of pointless being, no motivation to show up on time or take up new projects.

Reduced professional ability:
Work performance has changed for the worst, no productivity; a feeling that work is piling up and there’s no end to it; can’t seem to find energy and solutions for tasks that were easily performed before.
Coping with burnout at the workplace
Having a major depressive episode or struggling with burnout is extremely demanding. It is one thing doing that at home, and a completely different story when pushing through another day in the office. A lot of people are giving their best, while in the middle of a depressive episode, struggling to focus and keep up at work. Often depression stays untreated, which could lead to no adequate rest and worsening of symptoms. Please see below some tips on how to cope with burnout at the workplace.

Seek professional help. Visit your family doctor and talk to them about your condition. They might refer you to a psychotherapist or a psychiatrist. Depression is treatable and burnout might be a stepping stone to depression. Do not underestimate your symptoms.

Plan ahead. For future situations when you are aware that you are about to have an episode or are feeling particularly down, find a place at work to go and sit in peace, take a few breaths. Always save a few vacation days saved for emergencies. Talk to a colleague you trust and explain your situation, so they can support you in the future.

Take care of your general health. Diet, exercise, sleep: all of high importance to psychological health. Make sure to have enough sleep and movement in your day to day life. It might seem overwhelming to motivate oneself to change bad habits in the midst of depression, but this is a question of prioritizing. Health is a higher priority than any deadline or job. Stable physical or psychological health give the opportunity to be flexible and enduring and face the high demands of the world.

Make time for the things/people you love. Often people get stuck in a rut. Days look the same, work is boring, demanding and working overtime is a way of life. If you have a hobby you’ve lost touch with, goals you have forgotten, you might revisit. Maybe you painted as a kid, played an instrument, love hiking, always wanted to learn to ski or read more books? It would be nice to have a non-work related goal or hobby (save money to travel next year, learn to … , go snowboarding with friends in winter, etc). Prioritizing to see your friends, to socialize or to workout is not a sign of selfishness or weakness. It is taking active care for your own wellbeing.

Don’t be afraid to change. You could try and entertain the thought of change. What would you like to do, where would you like to be, what are your skills, do you need to upgrade some of your skills or acquire new ones to have a better chance? Maybe if you don’t like your current job and feel unmotivated you could change the perspective of how you see it. From “just a job” to a “stepping stone” towards a better one in the future.

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Psychoeducation

Depression and burnout

Although the term “burnout” is widely used today and was first used by a specialist (Herbert J. Freundenberger) in 1974, burnout was not considered a diagnosable syndrome until the appearance of the ICD-11, “International Statistical Classification of Diseases and Related Health Problems”. This Is the official standard diagnostic tool for specialists. This means that burnout is not a recognized disease. This is partly due to the fact that there has been no complete clarification of the main and secondary symptoms that must be present in the case of burnout. It is also very difficult to differentiate it from depression, since the symptoms that patients attribute to it are very similar to those of depression, as you can see below.

The WHO, the World Health Organization, has updated and summarized the existing definitions of burnout as follows: The basic prerequisite is the connection between the symptoms and the patient’s professional life; the term “burnout” must therefore not be used for other areas. Chronic stress at the workplace results in a negative attitude towards the job and lower performance.

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Accordingly, the syndrome in ICD 11 will cover three dimensions:

1.) A feeling of exhaustion

2.) An increasing mental distance or negative attitude to one’s own job

3.) Reduced professional ability

As this feeling of exhaustion is also one of the main symptoms of depression, it will definitely be necessary to have the two disorders clarified by a specialist and to specifically exclude the other symptoms of depression.

Since there is a lot of overlap, many “burnout” patients benefit from an antidepressive therapy or psychoeducation because it helps them to develop healthy boundaries and to get more in touch with their own needs and health. Try out our psychoeducation program and see what it can do for you!

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