The physical side of depression
When we think about depression, we tend to think of it as something that has an effect on our mind and emotions – something that makes us feel sad, negative, even hopeless. But there is a whole other side to depression. Depression can be all encompassing – changing the way we think and feel, but it can also manifest physically, from how much energy we have, how well we’re sleeping, and our eating habits.
The way that depression manifests physically varies significantly from person to person.
When the feelings of depression are taking their toll, our energy levels take a hit. Fatigue and a general lack of energy are a very common symptoms of depression. You may not feel you have the energy to be as active as you normally would be and in more extreme cases, you might not feel you have the energy to even get out of bed.
Depression can also alter the amount and quality of your sleep. Sleep may be impacted in different ways for different people. Some people may have difficulty falling or staying asleep, while others may sleep much more than they usually would. The insomnia associated with depression may be a result of the thoughts and feelings someone is experiencing when they’re depressed. Negative or anxious thoughts about themselves or their life may be ruminating, making it difficult to quiet the mind and ease into sleep.
No matter which way your sleep is affected by depression. To help put your sleep back on track, try to keep to a predictable sleep schedule and pre-bed time routine. Make a habit of going to bed and waking up at the same time each night. About an hour before you plan on going to sleep, put away your phone and do something you enjoy that relaxes you – read a paperback book, have some tea, take a bath – all these things will prepare your body for sleep instead of stimulate you.
How we fuel our body – the amount and type of food we eat – not only dictates how well we function physically, but it also has a strong link to our brain function and our mood. If we’re not giving our body the right nutrients it needs, our mental health will suffer.
Our appetite can be out of whack when we’re feeling depressed. And much like sleep, it can be on either end of the spectrum – you may have a larger appetite, and be trying to soothe your negative emotions through food, or your thoughts and feelings could be leaving you with little desire to eat. Each of these states are not the healthiest and won’t put you on the path to feeling better. Try to make deliberate, conscious, healthy food choices. Use the Canada’s Food Guide as a tool when planning meals. If you are struggling with your eating habits and appetite as a result of depression, talk to your doctor or a nutritionist – they can help you make a plan that will work for you.
The body and mind are interconnected. Depression can have a physical effect on us, but we can also use our bodies to help combat the feelings of depression. Physical activity and exercise can have a huge impact on our mood. In 2018, over 17,000 people participated in our National Depression Screening Day test. In the test we asked questions about individual’s exercise habits, such as how many minutes they exercise in a week and how long each exercise session is. We found that people that exercised scored less on the depression rating scale than non-exercisers. And those who exercised for 45 to 59 minutes per session scored the lowest, 2.4 points less on the depression rating scale than non-exercisers. The test also showed that people who exercised between 2.5 to 5 hours per week typically had the lowest depression score.
When you take care of your body, you also take care of your mind. If you’re struggling with any of the symptoms of depression, mental, physical, or emotional, we can help. Reach out today.
Information for this blog post was provided by Deborah Kieran and Elisa Lutz, registered psychologists, and Tina Larkin-Black, registered social worker.