Bibliotherapy - Can Reading Certain Articles Reduce Suicidal Thinking?

In examining the many factors that can contribute to depression, it's important to recognize the influence of family history. Seeing a family member affected by depression can be concerning, and it's completely normal to wonder if you could experience or are experiencing the same. Genetics aren't the sole determinant, but they can play a role in our mental health. However, when depression runs in your family, even if you don't experience it directly, you may find yourself coping with how to handle the symptoms of someone who does. In this insightful guide, we'll explore what scientific research has to say about the genetic underpinnings of depression, how family history can influence mental health, what you can do to address the risk, and how to support family members with depression. What we know about heredity and depression Depression is a complex mental health condition affected by many factors, including genetics, circumstances, environment, and choices. We've long been aware that family history can be a significant predictor of depression, as related individuals can share both physical and psychological traits. The question is, to what extent is depression dictated by our genes? What the research says about genetic factors of depression  Empirical evidence bolsters the idea that genetics have a hand in depression:  There are higher rates of depression among identical twins compared to fraternal twins.  Adopted individuals are at an increased risk of depression if their biological parents had a history of depressive disorders, regardless of whether they were raised by these parents or not. The 5-HTT gene has variations known to be associated with an increased risk of depression when paired with specific life stressors. Is a family history of depression a predictor? The estimates for whether we inherit depression through genes vary, but they typically fall in the 30% to 40% range. So, while generics and depression can be linked, it's important to remember that your destiny isn’t solely written by your DNA. An estimated 60% to 70% of people with depression have no family history of the condition. This means genetics, while influential, are just one piece of the puzzle. The importance of other factors, such as early life experiences and one’s current environment, can’t be dismissed either. These circumstances can interact with genetic predispositions to influence the onset and severity of depression. How family history influences depression risk Understanding the role of heredity and depression risk can be empowering. Individuals may feel a shadow of inevitability from their family's mental health history, but awareness and proactive steps can buffer against this risk. Recognize the importance of environmental factors While a family's genetic makeup is significant, the environment can be equally powerful in shaping mental health outcomes. It's a classic case of nature versus nurture, where both sides play a part. Stressful life events, childhood trauma, school or work issues, relationship troubles, financial strain, and chronic illness are all environmental factors that can trigger or intensify depression. The first steps to reducing your risk of depression If you have a family history of depression, you’ll want to adopt a lifestyle that prioritizes mental well-being. Even with a genetic predisposition, you increase your resilience against the development of the condition with these simple first steps: Exercising regularly Eating a balanced diet Getting quality sleep Implementing stress management techniques  Therapy, particularly cognitive-behavioral therapy (CBT), and mindfulness-based practices have been shown to be effective for individuals at risk of depression. These practices can intervene upon the thought patterns and behaviors that contribute to depressive disorders, lessening their impact. Test it out: To get started, you can try our free CBT thought record worksheet to better understand your emotions and mental well-being, or try our guide on the basics of mindfulness. Adopting these strategies doesn't diminish the importance of seeking professional help if needed. Discussing your risk with a mental health provider can lead to a personalized plan for monitoring and addressing your mental health proactively. Managing depression when you have a family history In many cases, the best course of action may be a combination of therapy and medication, such as antidepressants or mood stabilizers. Here’s what you can do if you think you might be experiencing depression. Take preventative measures If you’re an individual with a family history of depression, being proactive about mental health and taking preventative actions like the ones below can be crucial. Build a support network. Practice self-care as you can. Set boundaries when you can. Be open to professional advice and support. Seek professional help Depression can manifest itself gradually or hit you all at once after a major life event. For those with a family history, it's important to be aware of the signs of depression like the ones below and seek help early. A change in sleep or appetite  Persistent low mood Difficulty concentrating Feelings of hopelessness Thoughts of self-harm  Need immediate help? Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're in emotional distress and need immediate support. Call 988 for the National Suicide Prevention Hotline. How to cope with depression in families While genetic factors play a role in depression, they are far from the only elements at play. However, it doesn’t mean you’re not going to be without having to deal with depression’s symptoms. To be perfectly honest, you may have to cope — or have been coping — with them in a second-hand fashion. And, just like in family matters, it isn’t something you should have to do alone. You may not find that you have someone in your circle who understands what you’re dealing with, but we can assure you that our experienced mental health professionals do. Having a licensed therapist that you can talk to about the issues or concerns you have related to a family member or loved one experiencing depression brings a level of professional understanding to the complex nature of depressive disorders. Additionally, they can offer expert guidance on how to effectively support that loved one while also addressing your own mental well-being and needs. At Cerebral, we recognize the importance of holistic care, creating a supportive space for both those experiencing depression and their families, where empathy and understanding pave the way towards healing and growth. For that reason, our plans are on a flexible and convenient month-to-month subscription, where you can address your needs as they come up.  Addressing a family history of depression The interplay between genetics, environment, and personal experiences is what really shapes our mental health. Recognizing this complexity can empower you to take control and make a profound impact on your well-being, transcending your family history. It's about understanding the cards you’ve been dealt, while also recognizing the many ways you can stack the deck in your favor. Seeking out supportive resources, engaging in self-awareness, using multimodal strategies, and being proactive in managing your mental health can lead to a fulfilling and resilient life.  Remember: you are not just your genetics; you have the ability to shape your life and your mental wellness. We’re here to help Discover what partnering with Cerebral looks like — no matter your needs — by exploring our approach to online therapy, medication management and developing personalized care plans. If you feel like you may have symptoms of depression, you can also take our free emotional assessment when you sign up. Image by freepik

As the days become shorter and the nights become longer, many people experience a dip in their mood. But for some, this change in mood goes beyond just feeling a bit down and can be a sign of Seasonal Affective Disorder, or SAD for short. SAD is a type of depression that is linked to the changing of the seasons and can affect people in a variety of ways. In this article, we will explore the symptoms and causes of SAD, provide tips for coping with the disorder, and help you determine if telehealth might be right for your SAD treatment. What is Seasonal Affective Disorder? Seasonal Affective Disorder (SAD), also known as winter depression, is a type of depression that affects individuals during specific times of the year, typically in the fall and winter months. The changing seasons, specifically the decrease in daylight hours, can have a significant impact on one's mood and overall well-being. As the days become shorter and darkness prevails, people with SAD may experience symptoms such as fatigue, low energy, increased appetite, and a general feeling of sadness or hopelessness. It is important to recognize and address these symptoms to ensure proper support and management during the affected seasons. Symptoms of SAD Symptoms of SAD can range from mild to severe and may include: Feelings of sadness or hopelessness Loss of interest in activities you once enjoyed Fatigue Sleep disturbances, such as oversleeping or difficulty sleeping Increased appetite and weight gain Difficulty concentrating Thoughts of suicide If you are experiencing any of the above symptoms and they are interfering with your daily life, it is important to seek the help of a medical professional. Causes of SAD The exact causes of SAD are not fully understood, but researchers believe that it is linked to a variety of factors, including: Changes in the levels of serotonin and melatonin in the body Disruption to the body's internal clock Genetics Vitamin D deficiency Tips for Coping with SAD Lifestyle changes can greatly contribute to helping you cope with SAD on a day-to-day basis. Here’s a list of 7 things you can do to better manage your condition:  Get regular sunlight Aim for: At least 20-30 minutes of sunlight exposure daily, ideally within 2 hours of waking up. Tips: Walk, bike, or exercise outdoors, eat lunch outside, open curtains/blinds during the day. Consider: Light therapy lamps (SAD lamps) if consistent sunlight access is difficult. Stay active Aim for: 30 minutes of moderate-intensity exercise most days of the week. Options: Brisk walking, running, swimming, dancing, team sports – choose activities you enjoy. Benefits: Improves mood, reduces stress, promotes better sleep, boosts energy levels. Prioritize sleep Aim for: 7-8 hours of quality sleep each night. Establish a routine: Consistent sleep/wake times, relaxing bedtime activities. Create a sleep-conducive environment: Dark, quiet, cool bedroom, avoid screens before bed. Consider: Cognitive behavioral therapy for insomnia (CBT-I) if needed. Eat a healthy diet Focus on: Fruits, vegetables, whole grains, lean proteins, healthy fats. Limit: Processed foods, sugary drinks, excessive caffeine. Benefits: Provides essential nutrients, improves energy levels, may boost mood. Consider: Consulting a nutritionist for personalized guidance. Stay connected Maintain social interactions: Spend time with loved ones, join clubs/groups. Seek support: Talk to friends, family, or a therapist about your feelings. Reduce isolation: Engage in activities that connect you with others. Manage stress Practice relaxation techniques: Meditation, yoga, deep breathing exercises. Identify and avoid stress triggers: Set boundaries, delegate tasks, say no when needed. Engage in enjoyable activities: Hobbies, spending time in nature, listening to music. Maintain a positive outlook Practice gratitude: Focus on the good things in your life. Challenge negative thoughts: Replace them with more realistic and positive ones. Set achievable goals: Celebrate small successes, build confidence and self-esteem. Managing SAD with telehealth While implementing lifestyle changes can be beneficial in effectively managing mild symptoms of Seasonal Affective Disorder (SAD), you should seek the assistance of a qualified mental health professional if your symptoms are significantly impacting your daily life and overall well-being. Their expertise and guidance can provide the necessary support and strategies to navigate this challenging condition.  Telehealth, or telemedicine, allows people to meet with a medical provider remotely—usually online but sometimes over the phone. With telehealth, you can receive professional guidance, counseling, and treatment without the need for in-person visits, making it an invaluable resource in improving mental well-being. Benefits of telehealth for SAD Telehealth offers a number of benefits for people managing SAD, including: Increased access to mental health professionals—meet with a professional from throughout your state Convenience—no more commutes Reduced stigma around seeking treatment for mental health conditions Improved outcomes Lower costs compared to in-person therapy Starting your telehealth journey with Cerebral Cerebral is a telehealth platform that can connect you with professional therapists and medication prescribers through a secure online platform. You can schedule appointments, meet with a highly skilled therapist, and manage medications from the comfort of your own home. Getting started with Cerebral is simple:  Sign up: Create an account  Complete a free assessment: Answer questions about your mental health history and symptoms. Choose a treatment plan: Select an affordable Therapy plan, Medication plan, or Therapy + Medication plan Schedule an appointment: Choose a therapist and/or prescriber based on your needs and preferences. Start your treatment: Attend sessions and track your progress through the platform.

Depression is a leading cause of disability worldwide. It affects more than 21 million Americans each year. While depression can affect anyone, data shows that it’s more common in women, and people between 18 and 29 years old. Depression can lead to a wide range of symptoms, including sadness, loss of interest in activities, changes in weight or appetite, difficulty sleeping, and thoughts of suicide. Modern technology has made great strides in addressing depression. Today, there are a variety of antidepressant medications available. They can help ease  the symptoms of depression, allowing for people to better manage their daily stressors. One of the most prescribed antidepressants is fluoxetine, more commonly known by the brand name Prozac. Fluoxetine is part of a class of drugs known as selective serotonin reuptake inhibitors (SSRIs). They work by increasing levels of serotonin in the brain. Serotonin is a chemical in the brain that plays an important role in regulating a person’s mood and emotions. Fluoxetine can be an effective treatment for various types and levels of depression. How are antidepressants supposed to make you feel? Certain antidepressants are also associated with side effects. These include fluoxetine and drowsiness, amitriptyline and headaches, and sertraline and nausea.  How soon can antidepressants work? The goal of antidepressants is to ease the symptoms of depression. They help to restore the chemical balance in the brain. Antidepressants are not meant to be a quick fix and may take several weeks before you notice the full benefit of the medication. Usually, people who take antidepressants report seeing positive changes one to two weeks after starting treatment. However, some people begin to experience relief from their symptoms after a few days of treatment. Individuals shouldn’t get discouraged if they don’t notice  significant improvement right away. It’s vital to give the medication time to work. They should stick with the treatment plan prescribed by their mental health professional. If  you have been taking antidepressants for four weeks with no improvement in symptoms, it is important to discuss this with your provider.. The provider will work with you to make appropriate adjustments to your medication and treatment plan. . So, how long does it take for Prozac to work? Keep in mind that everyone responds differently to fluoxetine, and it may take some time before reaching the proper dosage. It’s normal to have to try a couple of different approaches. Patienceand giving the medication time to work is key. It’s also crucial for individuals to keep track of how they feel and any changes in their mood or behavior once they have started medication. A journey on Prozac The usual starting dose of fluoxetine for adults is 20mg per day. Your provider may adjust the dose gradually, depending on your body’s response to the medication. Depending on your needs and tolerability, your provider may recommend taking Prozac at a specific time of the day.  It’s usually beneficial and more effective to take antidepressants at the same time every day. Keep in mind that it can take up to four weeks for the full effects of the medication to be felt, so your first day taking Prozac might not be indicative of how the rest of the treatment will go. Some people experience side effects such as drowsiness, nausea, or dry mouth when they first start taking Prozac. These side effects typically lessen over time as the body adjusts to the medication. Fluoxetine may also cause more severe side effects. These include changes in weight or appetite, trouble urinating, internal bleeding, and seizures. If an individual experiences any of these side effects, they should seek medical help. Following the doctor’s instructions when taking Prozac (or any other medication) is important. Do not skip doses or stop taking the medication without consulting a provider first. Doing so can cause withdrawal symptoms and make any symptoms worse. The duration of treatment is different for everyone. Some people take antidepressants for a few months. Others might be on it for life. Drug interactions with Prozac Fluoxetine can interact with other medications. So, clients should tell their providers about any other medications they’re taking before starting fluoxetine. Some of the most common drugs that interact with fluoxetine include, blood thinners, and MAO inhibitors. Serotonin syndrome is a life-threatening condition that happens when the body has too much serotonin. Symptoms of serotonin syndrome include high blood pressure, muscle rigidity, and confusion. If someone is taking Adderall and fluoxetine together, it’s important to watch for signs of serotonin syndrome. Contact a healthcare professional if any of the symptoms listed above arise. Can you take Prozac with blood thinners? Yes, people can take Prozac with blood thinners. But be cautious and aware of any symptoms that might arise due to this interaction. These two might increase the risk of bleeding or bruising.  Can you take Prozac with MAO inhibitors? No, you should not take Prozac with MAO inhibitors. They can interact with each other and cause side effects like serotonergic syndrome.  The bottom line Prozac is a medication that treats depression, anxiety, and other mental health conditions. Before starting, it’s important to understand how Prozac works and its side effects. If an individual is ever unsure about whether it’s a good choice for them, a mental healthcare professional can help! If you or someone you know is battling depression, help is all around you. Cerebral makes mental healthcare more accessible than ever. Take our free emotional assessment so we can get to know you more. Someone from our team will reach out to discuss the next steps.