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Beating the blues |
The thirties and forties can be a busy and demanding time for women –
juggling work pressures, raising kids, maintaining relationships,
and perhaps caring for ageing parents can all take a toll on our emotional health.
Then, as you move into your fifties, you have the added pressure that approaching menopause brings. While some women find this life
transition smooth, many experience problems which significantly affect their emotional wellbeing.
We’ve all had a case of the blues at some point in our lives. Either when a loved one is ill or passes away or when the kids are driving us mad. But when does feeling a little bit sad cross over into clinical depression? And what can we
do to protect our mental health?
Dr Jacinta Halloran says depression is not just a lowered mood or feeling a bit ‘flat’ for a few days. Instead, it’s a significant persistent illness that substantially affects your quality of life and ability to function.
“Feeling sad or down for a short time after a negative life experience is normal. No one expects you to be happy if you’ve experienced a loss of some sort. But when that sad feeling continues for an extended period of time, it moves toward depression.
“People with depression find it hard to function every day and may avoid participating in activities they usually like. Sometimes they feel worthless and guilty and begin to think that life is not worth living. They can become withdrawn and unable to find enjoyment in anything.
“Sleep can be affected, often with early morning wakening, appetite can fluctuate, concentration often worsens and they feel sad and often cry.”
Women face double trouble beyondblue estimates that there are around one million Australian adults and 100,000 young people who live with depression each year. On average, this means that one in five people will experience depression in their lifetime –
one in four females and one in six males.
“From puberty onwards, women are twice as likely to experience depression than men,” says Jacinta, “with the first episode usually occurring between the ages of 15 and 45 years.”
As women age they can experience a range of emotional and mental health issues. Anxiety disorders are particularly common with around one in 12 women and one in eight men experiencing some type of anxiety disorder in any one year.
“The stress of working, raising a family and relationship issues can all take their toll on your emotional wellbeing. Add to this the negative feelings some women experience regarding menopause and body image, and it’s easy to see why it can be difficult to cope.
“Sometimes feelings of low self esteem, irritability and inability to cope with the pressures of daily life can be helped by simple things likes taking time out for yourself, getting enough sleep, having a holiday or having a good chat with a close friend.
“However, if these measures don’t work, you should consider seeking professional help.”
Are you at risk?
According to Jacinta, there are a number of factors that increase your likelihood of developing depression. Some of these risk factors include:
- Family history – depression can run in families.
- Stressful traumatic events – divorce, death of a partner, childbirth, financial problems.
- Chronic illness – 50 percent of people with a major chronic illness also suffer from depression.
- Alcohol and drug abuse – almost 50 percent of women and 25 percent of men with a substance abuse problem suffer from depression.
- Older age – depression often goes undetected in older people as many feel the symptoms are simply a normal part of getting older. This is not the case. Depression is not a normal part of the ageing process.
Need help?
According to Jacinta, recognition of the problem is the first step.
“If you or someone close to you might be experiencing depression or anxiety – don’t ignore it,” she says. “See your GP to discuss how you feel. And if you don’t have a GP, you can visit the beyondblue website for a list of doctors who are interested in mental health. They will listen to your concerns.”
Secret Women’s Business
There are a number of different types of depression that men and women are vulnerable to. However, there are three types of depression that are specific to women.
Postnatal depression
According to DepressioNet, after having a baby, up to 80 percent of women may develop the ‘baby blues’. This feeling usually passes in a day or two.
Postnatal depression is different. According to Jacinta, postnatal depression usually occurs within 12 months of having a baby, usually during the first few weeks or months.
“The severity of the depression can vary from very mild and transient, to severe and lingering. For most women, it passes quickly, while for others, professional help is needed,” Jacinta says.
Premenstrual dysphoric disorder
There is a group of women for whom the premenstrual time is a monthly nightmare. The Victorian Government’s Better Health Channel estimates that five percent of women suffer from a debilitating form of PMS called premenstrual dysphoric disorder (PMDD). The symptoms of this disorder are so severe that women are unable to live a normal life. Women who suffer from PMDD are also more likely to suffer from postnatal depression.
Post-menopausal depression
If you suffer from depression, this may worsen after menopause. Jacinta says that while many women find the menopause transition an easy one, some experience problems. “It’s not uncommon for negative attitudes towards menopause and ageing to exacerbate feelings of distress. Menopause often coincides with other difficult life events, such as relationship problems or the death of a parent. Such events can add to emotional distress and perhaps lead to depression.”
Things you can do to help yourself
“If you feel your life is getting out of control, there are a number of lifestyle measures that are important in helping
you combat depression,” says Jacinta.
Get physical : “When people become depressed, they often have no energy or motivation,” says Jacinta. “Regular exercise
such as walking, swimming, dancing or going to the gym helps to relieve mental and muscle tension. It’s also important to
ensure you have a healthy diet. Try to avoid too much caffeine and alcohol.”
Have fun : People with depression often stop doing the things that give them pleasure and this often makes their symptoms worse. It’s important to incorporate enjoyable activities into your daily schedule, even if it’s something as simple as reading
a magazine or relaxing in the bath.
Stay social : Jacinta believes social contact is important for all types of depression. “Many people with depression tend to withdraw from family and friends. However, it’s important to maintain contact as these are the people who can give you the support and help you need.
“Women with postnatal depression often feel particularly isolated when they are alone in the house with their new baby. Joining a mothers group, or talking about your feelings with your maternal and child health nurse can be helpful.”
Sleep well : beyondblue believes that a good night’s sleep is important for maintaining good health as it gives our bodies an opportunity to recharge from the day’s activities.
Jacinta says that when it comes to sleeping, quality trumps quantity. “It’s not the length of sleep that matters, but the quality of the deep sleep and dream sleep that you get. Even if you only sleep five hours, you will usually get a similar amount of deep sleep as somebody who sleeps eight to 10 hours.
“Depression can really disrupt your sleep patterns and it’s essential to try to restore your regular sleep habit if you’re
to make a full recovery.”
Did you know?
The Jean Hailes Foundation for Women’s Health says depression is now the leading cause of non-fatal
disability. But did you also know that:
- Postnatal depression affects one in seven women who
have had a baby – about 50,000 women each year
in Australia.
- One in five Australians experience depression and/or
anxiety each year and approximately 100,000 sufferers
are young people.
- It’s predicted that depression will become the second highest medical cause of death and disability globally
by 2020.
- A million people in Australia are living with depression
and less than half are receiving appropriate help.
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