Depressive moods go beyond ordinary low moods. Here you can find out how you can recognize it, how it differs from depression and how you can counteract it.
Depressive moods often manifest themselves in you feeling sad, tired and exhausted. Often there is not enough energy to carry out everyday tasks. In order to get out of such a low mood, it is important that you correctly classify your symptoms and, if necessary, try to change something in your behavior.
Important: Although you don’t always need professional support to get out of a depressive mood, you should definitely not underestimate it. Depressive moods can also be a precursor to depression and can worsen if left untreated. Do not be afraid to seek psychotherapeutic or psychological help, especially if the symptoms described persist for a long time.
Symptoms: This is how you recognize a depressive mood
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According to the Oberberg Clinics, a network of therapeutic specialist clinics, the following symptoms can occur in depressive moods:
- Lack of motivation
- persistent fatigue
- rapid (physical) exhaustion
- Sleep disorders
- Loss of appetite
- Fear
- irritability
- weak or absent sex drive
- possibly physical pain too
Not all of these symptoms are necessarily present – they can occur in different combinations and to different degrees of severity. In principle, however, the negative feelings are more intense than in a normal low mood. This means that those affected hardly seem to be able to feel joy.
A depressive mood can last up to two weeks. A depressive state that lasts longer may already be depression. Depression can be mild, moderate or severe. The symptoms of depression are similar at each stage, but differ significantly in their intensity.
While you can help yourself if you are depressed, you should definitely seek professional help if you have moderate or severe depression – especially if you have suicidal thoughts.
Triggers for depressive moods
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The reasons for depressive moods are varied. The cause is often a physical, psychological or social imbalance. The Oberberg Clinics name various triggers:
Psychological causes:
- Loss of a loved one (for example through death or separation)
- failures
- Trauma
Social triggers for depressive moods:
- loneliness
- stress
But physical triggers are also possible:
- Diseases such as dementia, Parkinson’s as well as diabetes or thyroid dysfunction
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Hormonal disorders triggered by puberty, pregnancy or menopause
- Vitamin B deficiency
- Sleep disorders
- Lack of light, caused by little sunlight, often leads to what is known as winter depression
The causes mentioned can affect the balance between the neurotransmitters (the messenger substances) in the brain. In this way, the release of the so-called happiness hormone serotonin can be inhibited, while the stress hormone cortisol is released at an increased rate.
What helps against depressive moods?
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If you suffer from a depressive mood, you can help yourself out of the persistent low mood. However, if you reach your limits or the symptoms worsen, seek professional support. The more intense and longer a depressive mood lasts, the stronger it can become.
The Oberberg Clinic recommends the following self-help measures:
- Natural remedy St. John’s wort. However, please consult your doctor before taking it.
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Relaxation exercises such as yoga, autogenic training or meditation
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Sport: Leisurely cycling, swimming or even hiking can help improve your mood. You get to know your body better, feel more active and can help you overcome your lack of motivation.
- Social contacts and exchange
- Balanced diet
- Daylight: Light therapy could also help you.
- Balanced work-life balance
- Mood diary
- Sleep diary
Depending on the situation, other measures could also prove useful. Try, where necessary after consulting a doctor, for example:
- Take responsibility. This can be done, for example, by sponsoring an animal at a local animal shelter. For a small monthly fee, you can sometimes walk dogs, for example. In this way you become active and help yourself and four-legged friends in need.
- Try to give your day structure. This means getting up and going to bed at similar times. It is much more pleasant for your body if it can adjust to a rhythm.
- Find conversations if you don’t know what to do next. It is important to reflect on yourself and your behavior. Honest dialogues with friends may help you change your perspective. Don’t be afraid to seek therapeutic support if you feel the need for it.
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Set goals. In order to overcome a depressive mood, it is important to overcome everyday hurdles and challenges and stay active. For example, plan to meet friends this week, go to sleep at 10 p.m. every day, or exercise in the fresh air for 30 minutes every day.
Read more on Techzle\.com:
- Nutrition against depression: Does food make you happy?
- Being alone: ​​reasons for loneliness and how to deal with it
- Autumn depression: This is how you can be happier through the colorful season
Revised by Philipp Multhaupt
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