Depression: causes and first signs
Depression is one of the most common mental illnesses worldwide and can affect people at different stages of life. Although the triggers vary from person to person, some general factors can be identified. Genetic influences, traumatic experiences and chronic stress all play a role. At its core, it is a complex interplay of several components in which certain messenger substances can become unbalanced. These messenger substances are largely responsible for mood, energy levels and sleep patterns.
In addition, hereditary factors, environmental stimuli and personal coping strategies often play a role in the development of this mental disorder. Everyday stress, long-lasting conflicts or sudden losses in the social environment can also prepare the ground for depression. Although people with a corresponding predisposition are at an increased risk, they do not necessarily fall ill. Rather, several factors usually have to come together and set a downward spiral in motion.
In the early stages of depression, a persistent low mood is often noticeable, accompanied by mood swings and rapid exhaustion. Those affected often feel irritable, but at the same time experience an indefinite sadness. Other noticeable symptoms include a loss of interest in activities they used to love and reduced performance.
Typical symptoms of depression
When depression enters a more severe phase, various symptoms occur, which include both mental and physical aspects. Those affected often complain of a deep hopelessness that covers everyday life like a dark veil. A reduced ability to concentrate makes it difficult to cope with tasks – even simple activities can become seemingly insurmountable hurdles.
Other clear symptoms are sleep disorders, which can manifest themselves in problems falling asleep, waking up constantly or waking up early. This in turn leads to permanent exhaustion and reduces general resilience. Sometimes there is also a loss of appetite or food cravings, which can further weaken the body. In addition, there are often physical complaints such as headaches or aching limbs that cannot be explained medically.
Self-esteem suffers massively from the persistent depression. It is not uncommon for those affected to feel like failures and blame themselves for all their difficulties. This condition worsens with increasing withdrawal from social life, as important interpersonal contacts are missing. Increasing isolation increases the risk of negative thoughts circulating uninfluenced and the state of mind deteriorating further.
The development of depression in detail
In order to understand how depression actually develops, we need to look at the interplay of biochemical, psychological and social factors. Certain hormonal changes, for example a lack of serotonin or dopamine, can have a decisive influence on the course of the disease. Dysregulation of these substances can be caused by chronic stress, prolonged worry or traumatic events.
In addition to internal processes, the individual mindset also plays an important role. People who tend to brood are more likely to develop depressive moods. If difficulties are perceived as unsolvable, a feeling of helplessness can arise that takes on a negative momentum of its own. The social environment also plays a decisive role: a lack of support in the family or repeated conflicts put a strain on mental balance.
In addition, chronic physical illnesses are often a risk factor for the development of depression. Persistent pain or restrictions in everyday life can have a significant impact on mental well-being, which in turn leads to a loss of enjoyment of life. The result is a vicious circle of mental and physical stress that is difficult to break without appropriate help.
Natural ways to treat depression
For many sufferers, the question arises as to whether there are alternative or complementary ways to alleviate depression in addition to conventional medical methods. In fact, naturopathy offers a range of gentle approaches to bring body and soul back into harmony. A key component is the promotion of mindfulness, i.e. focusing on the present moment. Various exercises such as meditation, breathing techniques or yoga can help you to consciously perceive your own feelings without judging them.
Moderate sporting activities also have a positive effect. Exercise in the fresh air, for example a walk in the woods or a leisurely jog, promotes the release of mood-enhancing neurotransmitters. People who exercise regularly also boost their self-confidence and regain a sense of control over their own lives.
Artistic activities can also help to reduce inner tension and discover new sources of strength. Whether painting, making music or creative writing – the artistic expression of feelings offers space for self-reflection and often helps to see stressful situations with different eyes. Light therapy can also be used to compensate for the lack of natural light during the low-light seasons. Special lamps with a high lux level are used to stimulate the body and harmonize its rhythm.
Food supplements and medicinal plants
Many people also want to combat their depression with herbal remedies and vitamins. One well-known medicinal plant is St. John’s wort, which has been valued for centuries for its mood-lifting properties. Extracts of this plant promote the release of certain neurotransmitters, but can interact with synthetic medications. A doctor should therefore always be consulted before taking high doses.
In addition, a sufficient supply of magnesium, B vitamins and zinc has proven to be beneficial, as these micronutrients control important metabolic processes. Among other things, they are involved in the formation of neurotransmitters, which can become unbalanced during depression. Omega-3 fatty acids, which are contained in fish oil or linseed, have an anti-inflammatory effect and support the function of brain cells.
Teas and extracts of passion flower, valerian or lavender can have a calming effect on the nervous system and thus alleviate feelings of stress. If you are not sure which medicinal plants or dietary supplements are useful, you can seek individual advice from a naturopath. An expert assessment protects against unwanted side effects and enables optimal supplementation of other therapies.
Risks and consequences
Untreated depression can gradually worsen and have an enormous impact on everyday life. The persistent depression often leads to increasing isolation, as social contacts can no longer be maintained or are avoided by those affected. This creates a vicious circle: the lack of positive experiences in turn reinforces the feeling of hopelessness.
In the long term, this can have a considerable impact on a person’s career and financial security. Those who are no longer able to fulfill their tasks struggle with a drop in performance or even inability to work. This also has a negative impact on self-esteem. In the worst-case scenario, suicidal thoughts can occur, meaning that urgent therapeutic help is needed. The longer depression lasts, the more difficult it becomes to return to a stable everyday life.
The physical consequences should not be underestimated: chronic stress and lack of sleep impair the immune system and increase the risk of cardiovascular problems. Some sufferers turn to alcohol or medication to suppress the emotional pain. This can lead to addiction, which in turn increases the suffering and further restricts the scope for action.
Depression in children and adults
Although depression is mainly associated with adults, children and adolescents can also suffer from it. At a young age, depressive phases often manifest themselves differently than in older people. Aggressive behavior, refusal to go to school or persistent physical complaints such as abdominal pain can indicate underlying depressive symptoms. As adolescents are often unable to adequately name their feelings, the illness is sometimes only recognized late.
In adulthood, the symptoms are better known, but feelings of shame and fear of stigmatization prevent many sufferers from seeking help in time. Attempts are often made to play down or conceal the illness. Yet this phase of life is particularly vulnerable, as work and family commitments can increase the pressure. Anyone who feels permanently overwhelmed can easily lose their footing and slide deeper into depression.
It is particularly important for parents to take warning signs in their children seriously. Withdrawal, mood swings and a drop in performance at school can indicate the onset of depression. Early intervention through family therapy, psychological support at school or a child-friendly form of psychotherapy can bring balance back into young lives.
Perspectives and glimmers of hope
Despite the complexity and severity of depression, a holistic approach offers realistic chances of relief or even a cure. In addition to conventional psychotherapy and drug treatment, the inclusion of naturopathic treatments has proven its worth. The focus here is on self-care that recognizes and takes inner needs seriously. Taking the time to respect your own boundaries and strengthen your resources lays an important foundation for emotional well-being.
Combining naturopathic methods with targeted relaxation exercises, a balanced diet and professional psychological support increases the prospect of a sustainably improved quality of life. Exercise, sufficient sleep and regular interaction with understanding people create the basis for finding a way out of depression.
Of course, the road to recovery is not straightforward: setbacks are possible and part of the development process. However, consciously working on your own thought and behavior patterns opens new doors. With professional support, it is often possible to practise alternative ways of seeing things and to challenge negative beliefs. Confidence in one’s own abilities can be regained.
Ultimately, there are many ways out of depression. The trick is to patiently find out which combination of therapy, personal initiative and natural support brings the greatest benefit in each individual case. The interplay of different measures can contribute to a positive outcome. If you have the courage to accept help and actively address the underlying causes, you can hope that the darkness will gradually give way to a brighter, more liberated existence.
Sources and further information:
Studies on herbal remedies (e.g. St. John’s wort)
- Cochrane review on St. John’s wort:
Studies on exercise and sport as a therapeutic approach
- Review article on the benefits of physical activity:
Studies on mindfulness, meditation and relaxation techniques
- Meta-analysis on meditation and mental well-being (JAMA):
Additional information on children and adolescents
- Child and adolescent psychiatry: Diagnosis and treatment of depression
