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The National Institute of Mental Health (NIMH) reports depression affects nearly 8% of the American adult population— or around 19.4 million people. About 46,000 lives are lost every year to suicide. Symptoms of depression may feel overwhelming, but help is available.
No one is happy all the time. Some people go through depressive episodes once or twice during a lifetime, and others manage depression throughout their lives. However, if you experience sadness for more than two weeks that interferes with daily life, you may suffer from depression. Symptoms of depression include:
- Agitation or angry outbursts, even over minor inconveniences
- Anxiety or restlessness
- Fatigue or lack of energy
- Feelings of sadness or hopelessness
- Feelings of worthlessness, guilt or shame
- Recurrent thoughts of death or suicide
- Increased cravings and weight gain
- Insomnia or oversleeping
- Loss of interest in activities you enjoy
- Reduced appetite and weight loss
- Slowed thinking, speaking or movement
- Trouble concentrating or memory retention
Antidepressant medication, talk therapy or a combination of the two can help you return to everyday life. Talk with your doctor about which treatments may be right for you. Mental health professionals can also be instrumental in providing tools to find your happiness. Ask your doctor to refer you to a counselor, therapist or psychologist in your area.
How to Be Happier
Searching for happiness is a lifelong journey. Maybe you’re already taking medication or seeking therapy. However, there are ways to inject joy into your everyday life.
- Create something. Research has shown that making something brand new is linked to positive emotions. You do not have to consider yourself a creative person or an artist to create something every day. Explore new skills — bake a new dish, find a career that uses your problem-solving skills or try writing 100 words every day.
- Get moving. People who exercise are happier. Start small and keep moving for at least 30 minutes every day. The American Heart Association recommends at least 150 minutes per week of moderate-intensity activity per week.
- Give to others. Giving to others is one key to happiness. Find a cause that inspires your passion, and give back by volunteering your time or monetary donations. Several studies have found both volunteering and donating money increase overall happiness.
- Practice gratitude. Pay attention to the people, places and objects that make life better, and give thanks. Learning to see your daily life through grateful eyes can improve your positivity. Express your gratitude every day, either by writing in a journal or thanking those who enhance your life. Thankfulness boosts immunity and improves sleep.
- Set goals. Setting targets from walking 15 minutes every day to an ambitious plan to get a degree in three years helps us feel good about the future. Make a list of short-term and long-term goals, and then break down the steps needed to achieve them.
- Stop comparing. It can be easy to compare your life, body or personality to someone else’s and find yourself inferior. Focus on improving your own life, independent of someone else’s standards. Several studies have shown comparing your life to what you see online is detrimental to your mental health.
Everyone has days they are sad—and that’s normal. But if you have several symptoms listed above, are experiencing severe depression or have suicidal thoughts, contact your provider right away. You can call the National Suicide Prevention Lifeline at (800) 273-8255 or text HOME to 741-741 to reach the Crisis Text Line.
