How to Deal with Depression

Despite the happy face many women put on, depression is chillingly common. According to the World Health Organization, it will be “the second leading cause of global disability burden by 2020, [and] twice as common in women.” Not only are these facts incredibly jarring, they point out a serious problem that should never be ignored: Depression is a real disease affecting women worldwide and needs to be addressed.

Why Women?

Depression is more common in women due to our genetics, issues we deal with at home and because of cultural history and expectations. Our hormonal changes are also a major factor. Things like premenstrual dysphoric disorder—which can result in depression—and postpartum depression (PPD) are only things women deal with and can be extremely isolating.

For women in Cambodia, the history of the violence surrounding the regime of the Khmer Rouge left many with post-traumatic stress disorder (PTSD). Those from younger generations may be feeling the effects now as a result of what their families endured. This becomes a serious factor if there is a family history of depression as it increases the risks for others to develop it as well.

Another predominate factor women face, in Cambodia and internationally, is with domestic abuse. Women’s Aid reports that “abused women are at least three times more likely to experience depression or anxiety disorders than other women.” It’s a major contributor to depression in women and is common both in the United States and Cambodia.

What to Do If You’re Depressed

Though mental health services are limited in Cambodia, there are many initial steps you can take to help you or someone you know overcome depression. First and foremost, if you are in an abusive situation where you are in danger, tell someone immediately. Make a plan with friends or family to get help and get out. Remember that you and your children need to be safe.

A difficult situation is when people are so depressed they often stop caring for themselves. To prevent getting to this point, make sure to eat a healthy diet and exercise regularly. Foods such as green leafy vegetables and fish such as salmon and tuna can help boost your mood while a 30-minute daily activity gives you the endorphins needed to combat the blues. Harvard Health Publications stated that “A review of studies stretching back to 1981 concluded that regular exercise can improve mood in people with mild to moderate depression. It also may play a supporting role in treating severe depression.”

Some other steps to take would be to get a good night’s rest, make a schedule and stick to it, set goals for yourself every day, talk to your friends and share your feelings, try the simple but effective act of meditating, dance when you’re feeling down, and remember to laugh by watching a funny movie or reading a humorous book. Little actions like these every day can contribute to overall improved mental wellness.

What If These Measures Don’t Work?

If none of the above measures improve your mood, then it is time to seek professional help with a counselor or doctor who specializes in depression.

It is really important to see your doctor if you suffer from premenstrual dysphoric disorder or if you have or had postpartum depression. It may be time to consider antidepressant medication or hormone treatment. Your family doctor or obstetrician can help you with this.

For those with post-traumatic stress disorder there is a simple, innovative treatment known as EMDR or eye movement desensitization reprocessing. This is a therapy that is extremely effective and available in Cambodia. It is used by counselors to help people heal from traumatic experiences—usually only taking 4 sessions. Using eye movements and tapping, the technique effectively removes the block or emotional attachment to a trauma and allows the brain to heal.

Heal Your Depression

If you are depressed it is important for you to do things to improve your mood. Take it slow and start with small steps. There are many things you can do. If you make these changes you will notice that every day you feel a little better. Know that you are not alone. Women all over the world have similar issues. The key is to talk to someone and take action even if you don’t feel like it. Something you may not know is that just the simple act of smiling can make you feel better, so start there!

Are You Depressed?

Here is a list of common symptoms that may help you determine if you or a loved one are suffering.