How To Tackle Anxiety & Depression? Mandeep S. Jalota's Tips To Tackle It

Depression is commonly associated with persistent sadness, but it extends beyond that. An often overlooked symptom is anhedonia, affecting up to 75 per cent of individuals with depression. It involves a diminished interest or pleasure in activities one used to enjoy.

Loss of Pleasure

Anhedonia is described as a loss of joy and motivation. It varies in intensity, ranging from a specific lack of drive to a complete disinterest in life. However, despite its significant impact, anhedonia is not the primary focus of many depression treatments.

Mild depression cases often receive talking therapy given by counsellors or psychologists, while more severe instances may involve antidepressant prescriptions given to the patients by psychiatrists. Unfortunately, over half of depressed individuals do not respond to their initial treatment, and around 30 per cent continue to experience symptoms despite changes in therapy.

Anhedonia plays a crucial role in these low response rates, and research suggests that conventional treatments may not effectively target it. Current therapies primarily address depressed mood and associated brain processes, but they may overlook anhedonia.

However, anhedonia might be treated with talking therapies but challenges arise due to the inherent lack of motivation associated with anhedonia.

At least, the person needs to build some energy to cope with the feelings of lack of interest in doing anything.

A few strategies are shared by Indian Revenue Officer cum author, Mandeep S. Jalota in his book, 'Reset Your Mind, Body and Spirit' to help a depressed individual to live her/his life to the fullest. Following are some pointers from his book that one can include in her/his life.

1. Talk With People

This step encourages individuals not to withdraw from life and focuses on socialisation as a mood-enhancing activity. Maintaining connections with friends and family provides a valuable support system.

2. Physical Exercise

Engage in physical activity as it has been shown to positively impact one's mood. If the person has been inactive, start gradually with a daily 20-minute walk to experience the potential benefits of exercise.

3. Healthy Eating

It's essential to address potential challenges such as alcohol consumption, which may escalate into problematic patterns as a means of coping or passing time. Relying on alcohol to manage emotions not only fails to address underlying issues but can exacerbate feelings of depression.

Depression can manifest in diverse ways, impacting eating habits-some may experience a reduced appetite, leading to concerns of being underweight, while others may turn to food for comfort, risking excess weight gain. Additionally, antidepressants may influence appetite. Therefore, keep an eye on eating habits.

4. Follow Routine

A person may develop unhealthy sleep habits during periods of low mood. Staying awake late into the night and sleeping during the day becomes the new normal. Disruptions in routine can impact eating patterns too, hence, doubling the problem. Therefore, it's better to maintain a regular wake-up time and adhere to daily routines.

5. Seek Help

Seek assistance if persistent feelings of sadness or depression persist beyond a few weeks. Depression treatments encompass counselling and antidepressant medications. Self-referral for talking therapies, such as cognitive behavioural therapy (CBT) or counselling also help to a large extent.