Are sadness and overthinking signs of depression?

Question

Hello doctor,

I am really concerned about my mental health. I am now 33 years old, I am working and taking care of household chores all by myself. Sometimes the work is overloaded and I get totally drained. I feel like no one is with me even though I have my husband and kids at home. I am not able to sleep peacefully at night. I overthink and I did not get time to relax. Most of the time I feel sad and depressed. I am not able to enjoy the little happy moments in my life. Am I depressed? What to do now? How do I save my mental health?

Need your guidance.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

Thank you for taking help from a psychiatrist. You may have major depressive disorder. There is non-pharmacological management for depression, you should try to follow the below guidelines to deal with it. It will help you.

You should do exercises daily for 30 to 45 minutes, like at least going for a walk. It will uplift your mood.
You should do meditation for 20 minutes daily. Just sit in one place in a comfortable position and try to concentrate on your normal breathing. Don't stop or force yourself to stop your thoughts; just let them be. It will help you to relax.
You should eat healthy, home-cooked foods, and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are living away from your family.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, or languages, or musical instruments.
You should get seven to eight hours of sleep daily.
You must avoid tobacco, alcohol, or any substance abuse.
Live your life; do not just spend it.
Be bold and confident.
Take a break in your life.
Stop overthinking.

If you still have symptoms that persist after following the advice for 4 to 6 weeks, then you need to start medications for a short duration.

I hope this helps.

Kindly follow up if you have more concerns.

Regards.

Thank you.