What is Depression?

Depression is a mood disorder characterized by low mood, or a persistent feeling of sadness and emptiness. It affects daily life due to the loss of interest in everyday activities. While it is common to feel sad or listless occasionally, depression is usually diagnosed when a low mood is felt most of the time for at least two weeks. It is a common disorder, affecting about 8.7% of the Singapore population in 2020.

Some of the risk factors for depression include social isolation, genes, and leading a sedentary lifestyle. Being diagnosed with major medical conditions, such as stroke, cancer, and even chronic diseases such as diabetes and hypertension also increases the likelihood of depression. 

Depression has many subtypes, including major depressive disorder, persistent depressive disorder (Dysthymia), substance or medication-induced depressive disorder, or depressive disorder due to a medical condition. 

Signs and symptoms of depression include feeling perpetually tired and worthless, having problems sleeping or sleeping excessively, loss of interest in activities, having trouble concentrating or making decisions, and suicidal thoughts. 

Depression in older adults is often misdiagnosed. Older adults may also refuse to go for treatment as they do not believe that treatment can help them to feel better. However, if left untreated, depression may lead to self-neglect, poorer quality of life, and even suicide. Providing emotional support and encouraging an older adult to seek help is key for recovery. 

 

Coping and Prevention 

While depression may seem scary, there are simple ways to prevent it. A depression diagnosis is also not the end of the world. Adopting the five habits below can help keep depression at bay, and foster graceful ageing. 

1. Stay Active

Keeping fit can help to reduce the risk of depression in older adults. Research shows that regular physical exercise can help to lower depression rates in older adults. Some low-impact exercises that older adults can consider include walking, yoga, and pilates.

2. Stay Connected

Having a regular and strong network of friends and family helps ensure good emotional and social support. Older adults who have regular social interactions, even online ones, experience a sense of purpose, increased self-worth, and better physical health. Such interactions also reduce social isolation and loneliness which are key risk factors for frailty, dementia, and other diseases. 

3. Get Sufficient Sleep

Having sufficient rest helps the body rest and recover. Sleep helps to improve memory and concentration, repair damaged cells, and boost the immune system. While the exact number of hours of sleep each individual needs varies, a sign of good quality sleep is waking up refreshed the next day. 

4. Eat Well

Having a healthy and balanced diet not only helps to reduce rates of depression, but also contributes to better overall physical health, and reduces the risk of chronic diseases. Including a variety of vegetables and fruits, and cutting down on oily and processed foods are some ways to eat well. 

5. Manage Stress

Stressed-out individuals are more prone to depression. Stress can be due to life events, such as losing a job, or chronic stress such as being a caregiver. It is important to seek support and respite to manage stress through adaptive behaviours such as engaging in a hobby or exercising.

 

If you or someone you know has suicide ideations, please seek help:

Helplines (Singapore)

Samaritans of Singapore: 1800 221-4444 (24 hours)

Institute of Mental Health: 6389-2222 (24 hours)

Singapore Association for Mental Health: 1800 283-7019 (Mon to Fri, 9am to 6pm)

TOUCHline: 1800 377-2252 (Mon to Fri, 9am to 6pm)

Brahm Centre Assistline: 6655-0000 (Mon to Fri, 9am to 6pm)

After hours: 8823-0000 (WhatsApp available)