Depression is the disease of the age that erodes brain cells and drains the spirit. It results from a deficiency in serotonin, leading to chaos within the human psyche, resulting in tension, anxiety, fear, and depression—what is termed a mental illness when a person loses the ability to control and manage these fluctuating and conflicting emotions, typically laden with negative stigma. The consequences can escalate to various diseases, including diabetes, hypertension, strokes, and heart diseases. This illness is responsible for the suicides of hundreds of thousands of individuals annually and is classified by the World Health Organization among the ten diseases causing social, psychological, or health-related disabilities. It is predicted that by 2030, depression may become the most common illness worldwide.
"Al-Diyar" conducted an on-ground survey in various Lebanese regions, covering about 30 pharmacies, revealing that approximately 85% of people purchase sedative medications. Among these, 70% obtain them through a prescription, while 15% do so independently, with some attempting to maneuver for their desired medications. Pharmacist Rafi in the Rabieh neighborhood described his observations as alarming, noting a significant number of teenagers who seek nerve-relaxing or sedative medications. Most inquire about drugs their friends take from their private doctors, particularly one called "Benzxol," which is an antidepressant but poses risks of addiction, with withdrawal leading to bone pain—highlighting its danger.
**How to Deal with Depression without resorting to Medication**
Social health worker and psychosomatic counselor Khadija Madi explains to "Al-Diyar" that stress can be divided into two categories: positive and negative. Positive stress is considered healthy and occurs when an individual faces life-threatening situations or needs rapid and effective responses, such as giving a speech or taking an exam. These scenarios require high and swift performance, prompting the body to release cortisol, the stress hormone that stimulates brain neurons to respond quickly and effectively.
In contrast, negative stress is described by Madi as chronic, leading to delayed cortisol levels or stress hormone in the blood, which remains elevated most of the time, stimulating the brain area responsible for responding. She adds that it's akin to being under constant mental pressure, struggling to respond swiftly and efficiently, ultimately resulting in undesirable outcomes. Madi states: "One study revealed that if an individual frequently experiences stress, they are two and a half times more likely to develop heart problems." Another study indicated that 80% of medical consultations transition from routine to being caused by depression, prompting doctors to advise patients to avoid anything that causes anxiety, stress, or depression during any check-up or consultation. Notably, a third study showed that 60 to 80% of workplace accidents are related to stress.
**Sources of Anxiety: The Crux of the Matter**
Madi describes the current situation in Lebanon as overwhelming, tackling the economic issues plaguing all social strata, which keep individuals in a constant state of pressure over how to secure their basic needs, such as education, exams, or specific obligations amid the absence of essential services like electricity, water, medicine, and transport fees. She adds, "These collectively missing aspects, which are inherent rights of any human, create a scenario where individuals wake and sleep contemplating how to escape these dilemmas, resulting in a state of tension likely due to limited time to accomplish all their responsibilities, which evokes feelings of inadequacy. Consequently, these individuals have elevated cortisol levels, affecting their mental, physical, and emotional health."
**Victims of Stress: Elevated Cortisol Levels**
In this context, Madi notes several physiological challenges, including insomnia or fragmented sleep patterns. However, the most significant impact manifests as general fatigue and exhaustion, resulting in physical health issues such as digestive problems and irritable bowel syndrome. Muscle tension is a predominant symptom, correlating with insomnia, digestive issues, fatigue, and both psychological and physical strain.
**Mood Disturbances**
Madi further notes mood disorders that may emerge, such as anger, confusion, sadness, and low self-esteem, coupled with a consistent state of stress and heightened emotional reactivity, leading individuals to anticipate the worst outcomes.
**Behavioral Symptoms of Stress**
Common stress-related behaviors include persistent isolation, avoiding social interactions, and difficulty managing healthy relationships. Individuals may create problems wherever they go and often lack the ability to enforce strict social boundaries in their relationships. Conversely, they might resort to addictions, such as excessive social media use, drug use, alcohol consumption, or relying on sedatives to escape the pressing pressures they endure, leading to frequent absences at work.
**"Stress" May Damage the Brain**
In a related discussion, Madi references studies indicating potential direct harm to the brain, particularly affecting certain cells that lose functionality, resulting in brain shrinkage and issues with learning, memory, and self-regulation. She emphasizes that any disruption in these essential brain functions can adversely affect overall performance, and one often hears people saying, "I forget a lot" or struggling to gain new skills.
**The Real Danger... Warnings of Transformation**
Madi points out the long-term risk that what begins as a physical condition may evolve into brain impairment. Studies in this area have shown that our genes may be affected by stress, potentially transmitting anxiety genetically. Thus, dealing with someone who has inherited stress becomes more challenging due to their deep-seated trauma, which may carry over to future generations. In one intriguing study involving mice, it was found that mothers who provided adequate care for their offspring allowed those children to manage cortisol levels better than neglected ones, highlighting the role of maternal nurturing in child development.
**Treatment Begins with a Logical Approach**
According to Madi, the first step is to strive for rationality, noting that in Lebanon, it is difficult to distance oneself from stress as we are surrounded by it. She poses essential questions: "Are we satisfied? Since we have little choice, do we accept being its victims or prey? Or can we control circumstances rather than allowing them to control us?"
She elaborates, stating, "Treatment begins with an individual rejecting submission and actively trying to mitigate the damage encountered, utilizing guidance to achieve their goals." Additionally, spending time in nature can have a positive impact; studies show that green environments are soothing and foster a sense of warmth, tranquility, and a restorative boost that can drive achievement.
**Vitamin D**
Exposure to sunlight to obtain Vitamin D is crucial for bone health and helps restore normal sleep patterns. It also boosts energy levels, making individuals feel better, and aids in the secretion of serotonin, known as one of the happiness hormones.
**Exercise**
Physical activity has a magical effect on resolving problems by promoting the release of endorphins, one of the hormones linked to happiness and self-satisfaction, along with dopamine, associated with achievement and recognition, and oxytocin, which notably improves mood, particularly through interactions with loved ones, even through simple gestures like handshakes.
Madi concludes by stating, "Humans have an inherent spiritual need; if this need isn't fulfilled, they will feel lacking somewhere internally. It's impossible to achieve this balance alone. Hence, reading the Quran, the Bible, or praying in church or mosque, alongside giving and sharing to diminish ego, can broaden an individual’s horizons. Believing in a world beyond this one lets a person reconcile with themselves and become less arrogant."
She recommends that if attempts at self-help fail, consulting a specialist becomes essential for sharing the feelings one struggles with, guiding them towards skills they may lack or have not discovered. Lastly, maintaining a healthy diet and avoiding toxins in processed foods is a paramount step towards effective healing.
