Risk Factors for Depression and How to Reduce Them

Depression is not a disease that affects by pattern. It can affect anyone and anytime. If certain factors of risks are associated to higher risks of depression, persons that are affected from many different types of depression manifest differently, showing different signs and symptoms.

The highest risk of depression is implied by the following:

  • - Family History. If some family member had depression or other mental illnesses, such as alcoholism, may affect a person in such deep way to cause depression.
  • - Early Childhood Experience. If during childhood one has suffered from loss of a parent before adolescence, child neglect, physical, emotional or sexual abuse, and parental divorce, he is predisposed to adult depression.
  • - Stress caused by divorce, loss of a loved one or loss of employment, lack of social support and numerous “daily hassles” will lead to depression.
  • - Alcohol is relatively connected to depression and it is often seen affecting depressed persons. It may have negative effects on the treatment
  • - Residence. Depression seems to appear twice more often in urban settings than in rural.
  • - Marital Status. Divorced and separated persons present a higher risk of depression. People living alone have also higher chances for depression.
  • - Work Status. Unemployed people in the last five years had a rate of depression three times that of the general population.
  • - Physical Illness. Some physical illnesses may cause depression such as thyroid disorder, hormonal imbalances, chronic viral infections, cancer and heart diseases.
  • - Medications. Lots of medications can cause depression-like symptoms, including sedatives such as Valium (diazepam) and pain medications such as Percocet and Demerol (meperidine).
  • -Gender. One out of every four women and one out of every 10 men experience some type of depression during their lifetime. While women suffer from depression more often and attempt suicide more frequently, men have a higher rate of suicide. Women also suffer from unique forms of depression caused by their unique biology and life experiences.
  • -Age. The average age of onset for depression is the mid-20s. Recent research shows that the average age of onset is decreasing with each generation. Children, adolescents and elderly persons often display unique symptoms of depression and have specific stressful events that predispose them to depression.
  • -Ethnic and cultural groups. Depression is the fourth most devastating illness in the world today and it will become the second ranked illness by 2020. There is no immunity related to ethnicity or culture related to this disease.
  • -Tobacco. People who smoke cigarettes are more predisposed to depression and if once treated, it is more likely to have relapse episodes when attempting to quit.

 

How to reduce the risk of depression

Some of the following strategies may help reducing the risks for depression:

  • - Reduce the factors of stress.
  • - Exercise regularly.
  • - Awareness of personal risk of depression.
  • - Have a psychiatric evaluation and psychotherapy, if needed.
  • - Try to develop a strong social and spiritual support system.

 

Reduce the factors of stress

There are many relaxation techniques like meditation, deep breathing, progressive relaxation, yoga, and biofeedback; that can help a person overcome the difficulties that may cause stress. One shouldn't ignore sleep, rest and recreation

Exercise Regularly

Through physical exercises one can relieve the stress he or she accumulated at work or in the daily life which is a main cause of depression. Through exercises, the brain releases chemicals (endorphins, adrenaline, serotonin and dopamine) in the body that can affect the moods and the muscle tone.

 

Awareness of personal risk of depression like:

  • - Family history
  • - High levels of stress
  • - Major life changes, such as: Death of a relative, Assault, Severe marital or relationship problems
  • - Psychological factors, such as: Low self-esteem, Perfectionism, Sensitivity to loss or rejection
  • - Inadequate social support
  • - Previous depression
  • - Chronic physical illness
  • - Hormonal changes
  • - Anxiety
  • - Medications that can cause depression

 

Psychiatric evaluation and psychotherapy

In case you notice symptoms and signs of depression or if you feel overwhelmed, see your doctor for a physical and psychological evaluation. He will provide help and directions for further assessment if necessary.

Strong social and spiritual support system

Supportive relationships are beneficial for the prevention and treatment of depression. They help relieving stress, which can sometimes trigger depression.

Strong spiritual faith is associated with a reduced risk of depression. Spiritual faith can be found in the context of organized religion, or meditation. It can resembled to the support groups in the cases of therapy.

Decrease Use of Alcohol, Get Treatment for Drug Abuse

It is important to know the effect of alcohol and drug abuse might have on your depression. Give up these factors on your own or seek professional treatment.

Eat Healthfully

A healthy diet includes small quantities of fats, many fibers and as much vitamins and minerals as you can get. Factors that prevent depression such as B complex or omega 3 fatty acids may be found in whole grains, respectively fish oil.

Get Good Sleep

Try to sleep well for about 8 hours each night. Seek treatment in case you are experiencing insomnia, because it increases your depression.