Depression: Psychologist explained how to recognize, treat and cope with stress
Kyiv • UNN
Psychologist Valeria Kvasha spoke about the signs of depression, methods of its treatment, including psychotherapy and medication. She also gave advice to Ukrainians on how to cope with stress in the context of the war.
Depression is not just a bad mood or a temporary decline in emotional state. It is a mental illness that can affect all aspects of life: from emotional state to physical health. Psychologist, founder of the psychological center "Dali" Valeria Kvasha told the journalist UNN how to recognize and treat depression.
Today, March 24, is the International Day for the Fight against Depression, to draw the community's attention to the seriousness of the consequences it carries.
Thus, according to statistics, depression is the second most common mental disorder in the world - up to 12% of adults face this problem in their personal experience during their lifetime, and 5% suffer from a severe form. According to "WHO 2024 Emergency Appeal: Ukraine", Ukraine is no exception, especially in the context of war and constant stress, because 46.8% of those seeking psychological help have signs of depression.
First signs of depression: what to look out for
Psychologist Kvasha notes that depression often starts unnoticed and its symptoms can be perceived as normal fatigue or a temporary mood decline.
However, if you have been in a depressed state for at least 2 weeks, or you do not feel interest or pleasure, and this causes significant discomfort or problems in social, professional or other important areas of life, you should take a closer look at your condition
According to her, in addition to problems with mood or lack of pleasure, four or more of the following symptoms must be present for the diagnosis of depression:
⦁ mental and motor agitation or slowing down, a feeling of "inhibition" or, conversely, restlessness that is noticeable to others;
⦁ decreased energy level, constant feeling of exhaustion, even after a slight load;
⦁ negative, pessimistic thinking, self-blame, feeling that you are a "bad person" or "incapable of anything";
⦁ unwillingness to live, obsessive thoughts about death, planning suicide or attempts to commit it;
⦁ memory and attention impairment;
⦁ sleep problems: difficulty falling asleep, frequent awakenings at night, early awakenings, or, conversely, a constant need for sleep;
⦁ appetite disturbance and weight change (more than 5% per month) without dieting.
These symptoms should not be caused by medical conditions (e.g., hypothyroidism) or substance use (e.g., alcohol, drugs) and cannot be explained by another mental disorder. In short, if you think for more than 2 weeks "I am bad", "the world is bad", "the future is bad — this is a serious reason to think and seek help"
How to detect depression in the early stages?
According to the psychologist, to detect depression in the early stages, it is important to be attentive to yourself and your emotions - record feelings, physical condition and events that affect your mood.
Pay attention to the duration and intensity of negative states: how often do you feel sadness, emptiness, or loss of interest in things that used to bring joy? If you notice that your condition has worsened and it lasts more than 2 weeks, you should consult a psychologist or psychiatrist who will help assess your condition and prescribe the necessary therapy
Kvasha noted that for preliminary self-assessment, you can use online tests, such as the Beck scale, which helps to determine the presence and degree of depressive symptoms. But the psychologist warned that self-diagnosis may be incorrect, since many symptoms may overlap with other psychological problems and conditions. Therefore, the diagnosis of depression should be carried out by a qualified specialist.
If you notice signs of depression in a loved one, try to talk to them, support them and offer help. It is important to avoid accusations and criticism, because a person does not choose to be in a state of depression and often feels vulnerable and lonely. Help them find a specialist, if necessary, and create an atmosphere of trust so that they feel that their feelings and experiences are important
How to treat depression?
Having depression is like having a car that has run out of fuel. Everything is okay with it, it is not broken, but it needs refueling to go further. If you feel depressed, start by reviewing your lifestyle: add regular physical activity, adjust your sleep and diet, and do not forget about communicating with loved ones - these simple steps can be the key to restoring energy and emotional balance
According to the psychologist, there are two evidence-based methods for treating depression: psychotherapy and medication.
"Both approaches have their effectiveness and are often used together to achieve the best results. Psychotherapy, in particular cognitive-behavioral therapy (CBT), is considered one of the most effective methods for treating depression. It helps a person understand and change the negative thoughts and behaviors that fuel the depressive state. Psychotherapy is effective for people with mild or moderate forms of depression," Kvasha said.
According to her, medication, on the other hand, can be prescribed for moderate or severe forms of depression, when symptoms significantly impair a person's functioning. The effectiveness of medication has been proven by numerous studies, but it is important that the medication is prescribed by a qualified psychiatrist who takes into account the individual characteristics of the patient and possible side effects.
Kvasha notes that the combination of psychotherapy and medication is often the most effective, especially for people with severe forms of depression or those who do not respond to one of the methods separately.
"It is important to remember that the treatment of depression is an individual process, and the selection of methods depends on the specific needs and condition of the person. Seeking help from qualified specialists is the first step to recovery and returning to a full life," Kvasha notes.
How can Ukrainians cope with stress?
The psychologist notes that it is important for Ukrainians living in conditions of war and constant stress to not forget to take care of themselves.
Often we are so focused on survival or helping others that we forget about our own needs. However, it is self-care that is the basis for maintaining mental health and emotional resilience. Start with self-compassion - allow yourself to feel emotions without blaming yourself for weakness or fatigue. It is normal to be vulnerable, and it does not make you less strong
She stressed that it is important to find time for small joys that fill life with meaning and warmth. It can be a cup of your favorite tea, a walk in the park, listening to music, or just a minute of silence. Such moments help to restore resources and find strength for further struggle.
"Do not forget about rest - it is not a luxury, but a necessity. Even when it seems that time does not allow to stop, find a minute for a deep breath or a short walk. Your body and mind need a break to continue functioning. It is also important to maintain social connections. Communication with loved ones, friends or colleagues helps to feel support and understanding. Do not be afraid to share your emotions - talking about what is bothering you can ease internal pressure and help find solutions. Even if you are not ready to talk, just being around loved ones can give a sense of security," the psychologist noted.
Kvasha stressed that self-care is not selfishness, but a necessity.
"When you take care of your mental and emotional well-being, you become stronger and able to help others. Therefore, allow yourself to be human - with emotions, weakness and a need for support. This is the first step to overcoming stress and maintaining inner balance," the psychologist summed up.
