Signs or Symptoms of Depression

Depression is a master of disguise, often hiding behind a facade of smiles and laughter. Yet, beneath the surface, it silently gnaws away at our mental and emotional well-being. Signs of depression can manifest in subtle ways—from changes in sleep and appetite to feelings of hopelessness and emptiness. It's like being lost in a fog, unable to see the way forward.

According to Health Hub Singapore, if we experience five or more of these symptoms for two weeks or longer, we may be suffering from depression. The symptoms can be remembered through the acronym “SAD CAGES”:  

• S - Sleep disruptions

• A – Appetite changes, such as eating too much or too little

• D – Depressed moods, prolonged sadness

• C – Concentration problems

• A – Anhedonia: Loss of interest in enjoyable activities like going to the gym or playing games

• G – Guilt or shame

• E – Energy and enthusiasm leading to social isolation or withdrawal from social activities

• S – Suicidal thoughts due to feelings of helplessness and hopelessness

If you or someone you know is experiencing these symptoms, it would be prudent to seek help immediately. 

Signs or Symptoms of Anxiety Disorder 

Similarly, anxiety also pervades our society. Anxiety and fear are common emotions. But, while fear is a normal response to a perceived threat, anxiety is an unwarranted or inappropriate fear or response to a vague or ill-defined threat.

What are the symptoms of anxiety disorder according to Health Hub Singapore?

• Apprehension

• Confusion

• Feeling keyed up or on edge

• A sense of helplessness

• Worry

• Repeated negative thoughts

The good news is that over the last few decades, a lot of research has been conducted about depression and anxiety, providing plenty of valuable resources that explain what it is, the different types, and how it affects us, including various new and alternative treatments.

One effective way to cope with and overcome depression and anxiety that has gained widespread popularity is through the use of mindfulness-based approaches. Research has shown that mindfulness can improve mood, reduce stress, and enhance well-being.

What is Mindfulness?

Mindfulness is about being present in the moment and paying attention to our thoughts and emotions without judgment. Dr Jon Kabat-Zinn, a microbiologist who developed the eight-week Mindfulness-Based Stress Reduction program, explained, “Mindfulness is a whole repertoire of formal meditative practices aimed at cultivating moment-to-moment non-judgmental awareness…Non-judgmental really means that you’ll become aware of how judgmental you are and then not judge that and see if you [can let go], for a few moments at least...” 

By bringing our attention to the present moment, mindfulness helps us break free from the cycle of rumination and negative thinking that often accompanies depression and anxiety. It's like opening a window in a stuffy room, allowing fresh air and light to flood in.

When we practice mindfulness, we learn to observe our thoughts and emotions with kindness and compassion. We also learn to explore and embrace our negative thoughts and emotions with openness and curiosity, especially during difficult times. In his talk about depression, Singha Thekchen Namdrol Rinpoche emphasised the importance of awareness in recognising one’s own suffering and accepting vulnerability as part of the journey to growth and healing.

Mindfulness helps us build awareness of our thoughts and emotions and teaches us to be non-judgmental and accept them. We learn to value ourselves unconditionally and develop a positive relationship with ourselves. As we continue to practice, we tend to become more self-compassionate, which ultimately leads to cultivating inner peace. In doing so, our self-esteem is boosted, and we become more confident to face the world and whatever life throws at us.

How Do We Cultivate Mindfulness?

Here are some exercises we can practice to cultivate mindfulness and improve our psychological well-being: 

• Mindful breathing: It is a simple exercise that pays attention to our breaths. We simply notice how they feel and sound as we breathe in and out.
  
  

• Mindfulness meditation: This involves paying attention to the thoughts that pass through our minds without getting caught up in them. Research has shown that continued and regular meditation practice can reduce depressive episodes.
  
  

• Mindful movements: Yoga or mindful walking in the park or forest. As we move, we pay attention to our surroundings with our five senses: how our feet feel on the ground, the sensations on our skin, and the sounds around us. Mindful walking is an excellent mood booster as it allows us to be fully present and observant of nature’s wonders. 

We can also cultivate these good habits to maintain our mental wellbeing according to Health Hub Singapore: 

• Get sufficient sleep: Having proper sleep not only provides stress relief, but it also makes you more alert and aware. It improves your memory too — sufficient sleep helps your brain to process and retain information long term, and solidify memories. 
  
  

• Have a healthy diet: A healthy gut leads to a healthy mind and boosts mental wellness. Having a balanced and nutritious diet is a natural defence against stress. 
  
  

• Maintain an active lifestyle: Physical exercise will not only keep you physically strong, but also keeps you mentally alert and reduces stress. When you exercise, you can think better, allowing you to be more efficient and productive. Try doing yoga, signing up for Zumba, or go for a slow walk in the park as such activities can keep your mind and body healthy. 

Conclusion

Light can always be found in times of darkness. By adopting mindfulness and incorporating the practice into our daily lives, we can navigate the complexities of depression and anxiety with grace and resilience.  

As our Singha Thekchen Namdrol Rinpoche reminds us, “Inner serenity is the antidote to depression.”  By embracing the present moment with kindness and compassion, we can untangle the web of negative thoughts and emotions that often come with depression and anxiety. Through the practice of mindfulness, we can nurture inner peace and build a brighter tomorrow.  

Remember, there is no shame in wanting to get better. Seeking help is not a sign of weakness. Rather, it is a courageous step towards healing. Whether we confide in a friend or seek professional help, support is within reach. We are not alone in this journey. Anonymous helplines, such as the National CARE hotline (1800-202-6868) or Samaritans of Singapore (24 hours, 1800-221-4444), are also available if face-to-face conversations seem daunting.

We have the choice and the strength within us to overcome the challenges of depression and anxiety and embrace a life filled with peace, purpose, and possibility. 

For those who are interested, click this link to access Singha Thekchen Namdrol Rinpoche's talk on depression. There is also a talk by Rinpoche on the topic of anxiety as well.

There are also opportunities to cultivate mental wellbeing with Thekchen Choling. Find out more about our Noble Silence 2024 – Meditation & Yoga Retreat.