Updated on August 1, 2024.
If you've experienced depression, you know the toll it can take on your personal and professional life. But did you know that depression can have a negative impact on your health? It's true: Depression affects your mindset, but also your sleep, appetite, immune system, and other natural processes that help keep your mind and body in working order.
In fact, depression has been linked to a higher risk of developing several chronic illnesses, and/or a worsening of symptoms. These include:
- High blood pressure
- Stroke
- Heart disease
- Diabetes
- Obesity
- Asthma
When someone has depression and a chronic disease, poor health outcomes are more likely.
Types of depression
Depression is common. In 2020, nearly 1 in 5 adults in the United States reported being diagnosed with the mental health issue at some point in their lifetime, according to the Centers for Disease Control and Prevention (CDC). Women are diagnosed with depression at a higher rate than men, but it doesn’t necessarily mean than women develop the condition more often. It’s widely believed that men are underdiagnosed.
There are many different types of depression. These include:
- Persistent depressive disorder: Low-level depression that lasts at least 2 years (also called dysthymia)
- Major depression: Intense, disabling depression that may occur in a single episode or recurring episodes
- Seasonal affective disorder (SAD): Depression that occurs seasonally, often during winter when there is less sunlight
- Postpartum depression: Major depression that can develop in people after giving birth
- Bipolar disorder: Cycles of severe depression alternating with an extremely elevated or irritable mood known as mania (also called manic depression)
- Depression with psychosis: Symptoms like hallucinations and delusions are part of this severe type of depression
Any number of events can set off an unpleasant emotional reaction that leads to a low mood. But for some people, the sadness spirals into something deeper and may last for weeks or longer. This level of depression typically requires treatment by a professional healthcare provider (HCP)
However, if you experience a milder form of depression, you can take steps to defuse your negative feelings before they become more serious and possibly put your health at risk. Start by taking a close look at three important areas of your life: your thought processes, relationships, and stress levels.
Recognize and change your thinking
Being able to identify negative thought patterns can help you change how you respond to certain situations—and improve your outlook in the long run.
So, try to pay more attention to your perceptions and reactions to certain events. Track them in a journal, if possible. Consider whether your emotional responses—to your boss, partner, family, or others—were appropriate or outsized. Keep in mind that emotions can twist how you see reality. Run through these events and evaluate them objectively. Then, try to come up with healthier, more productive responses.
- Example: Your boss snaps at you for missing a minor deadline.
- Overreaction: You feel like a failure or think to yourself, "I can't work with them. They’re out to get me."
- A more constructive reaction: Consider whether your boss may be having a stressful day or resolve to make deadlines a higher priority in the future.
With practice, you'll be able to come up with more tempered responses, not just after the fact but in the moment. Over time, this can help lower stress levels and increase calm.
Build supportive relationships
How healthy are your personal bonds? Are you connected to a solid support group, or are you caught in relationships with people who take more than they give? Negative social exchanges can affect your health as much as—or even more than—stressful life events or daily hassles.
So, spend more time with people who make you feel good about yourself. Seek out those who will encourage and motivate you to take positive action and enjoy your life. Set time aside to talk to them regularly, whether it’s over the phone or in-person as you are able.
Also, though depression can make socializing with others daunting, try to engage when you can. It can help prevent withdrawing from people or self-isolating, which can feed into depression. Consider joining a group that meets regularly—such as a book club, sports team, or gardening club. Having something on the calendar can motivate you to leave your home and interact in a comfortable environment with people who have similar interests.
Reduce stress levels
Some stress is healthy. It keeps you alert and active. But when it’s out of control for a long time, it can seriously affect your mental health and make you vulnerable to bouts of depression. To tame your stress, try the following:
- Prioritize relaxation. Set aside time every day to rest your mind. Turn off your phone, computer, and TV. Sit quietly and reflect on your favorite moments of the day. Read, pray, meditate, listen to a relaxation tape or music, or engage in any activity that clears your mind and releases tension. Or try picturing positive moments you'd like to have tomorrow.
- Exercise. Physical activity is a proven stress reliever. Practice yoga, go for a walk, or bike around your neighborhood.
- Practice stress relief techniques. Try different methods until you find one that works for you. Deep breathing, mindfulness meditation, and progressive muscles relaxation are popular practices. Regular practice is more likely to produce positive results.
How to get help when you need it
Depression is a medical condition that often requires treatment. If you feel down or depressed for more than two weeks, or your mood is interfering with everyday activities, you may need the help of an HCP. The following two questions can help you determine if you'd benefit:
- During the past two weeks, have you often felt down, depressed, or hopeless?
- During the past two weeks, have you had little interest or experienced little pleasure in doing things?
If you answered yes to one or both of these questions, make an appointment with an HCP for help with diagnosis and treatment.
