Persistent Depressive Disorder – CBT Kenya

Persistent depressive disorder is a type of depression. It’s less severe than major depressive disorder but an ongoing disorder.  A person with persistent depressive disorder has a sad, dark, or low mood. The symptoms last most of the day, on most days or for over a long period of time. It affects the way a person feels about themselves, negatively impacts the mood and also influences a person’s thoughts. As with most mental health disorders, persistent depressive disorder does not have a single definitive cause. People with this illness tend to have a number of biological, psychological and environmental contributing factors that contribute to its occurrence.

When we see depression in the media, it is often presented in the form of someone who struggles to get up and follow through with basic tasks, such as eating and showering. While depression can certainly take the form of a debilitating mental health disorder, it doesn’t always manifest as such. Instead, some people may deal with a type of depression that allows them to function on a day-to-day basis but is still accompanied by depressive feelings. This form of depression is known as persistent depressive disorder.

How to manage Persistent Depressive Disorder

• Diet and exercise: Make sure that you are exercise regularly and eating a more balanced diet. This is a major form of support while battling the symptoms. Exercise will help to produce endorphins and provide you with additional benefits, such as the psychological benefit that comes from being outside and vitamin D from the sun. While eating a balanced diet will provide you with valuable nutrients you need to feel better.
• Socializing and fun: Connect with those around you and take time to engage in activities that make you happy. Even if you don’t feel like going out with others or don’t feel much joy when you think about doing things you used to love, the act of simply getting back into the groove of your normal life can improve your mood and help you rediscover your joy.
• Relieving lifestyle stress: The more stress that you experience, the more likely you are to deal with the negative consequences that come with chronic stress. Once you begin looking for ways to conquer your persistent depressive disorder, it is important that you consider which areas of your lifestyle are producing the most stress and how you can successfully reduce that stress.
• Put focus on the positive things in life: This can often be one of the biggest obstacles for those with persistent depressive disorder. However, with the right support, you begin to notice the amazing things in your life that become easier over time. If you can on your own, try pointing out positive things  that you are grateful for on a daily basis, no matter how small those things may be. This shift in mindset can help you feel a little bit better each day and make it easier for you to alleviate symptoms of persistent depressive disorder.
• Build a support system: Being surrounded by trustworthy, supportive individuals who will act as your safety net when you are struggling with your mental health is arguably one of the most important things to have when you are attempting to overcome the persistent depressive disorder. This support system can consist of close friends and family members who are looking to help you as you begin helping yourself.

Treatment

• Healthy lifestyle changes that may help alleviate persistent depressive disorder include getting enough sleep and establishing a healthy diet.
• Getting regular physical exercise, setting small goals, limiting alcohol intake and abstaining from abusing any other drug.
• Behavioral component: This employs behavior-modification techniques to teach the person more effective ways for dealing with problems.
• Create a journal to record your feelings over a few weeks. This will give your doctor a better understanding of your situation and how your daily activities may be impacting your symptoms.
• Therapy can help one to break their negative thinking pattern, which could be exacerbating their depressive symptoms. In addition to therapy and medication, engaging in enjoyable activities can be used to induce more positive emotions throughout the day.

Review

It is important that you know your own limits. If you believe that going out or doing a certain activity would only make you feel worse, it is best to do it when you feel like you are better suited for it. Knowing when to push and when to rest is an essential part of recovery.

Cut down on non-essential, stress-producing activities, come up with realistic goals that you can reach without straining yourself and put off any major decisions until your mood improves. Although stress can be healthy, too much stress is never a good thing for your mental health, especially when you are dealing with persistent depressive disorder.