According to a report by the National Institute of Mental Health, around 61 percent of American adults suffered from severe major depressive disorder in 2021.
The Centers for Disease Control (CDC) also reported that 21 percent of young adults in the age group of 18 to 30 years old were affected by depression with varying severity.
Depression in early adulthood can be more challenging to treat, given the longer course of illness and more intense, longer depressive episodes.
Let us get to the bottom of this issue to help you understand the causes and treatment of this mental disorder, especially in young adults. We will also discuss key coping strategies to help them deal with depression better.
Depression in Young Adults
People falling in the age group of 18 to 30 years go through a tumultuous period full of ups and downs. It is a transitional phase in which most adults are confused and struggling to master the art of “Adulting.”
As a result, young adults are often expected to do the following:
- Comply with certain acceptable societal norms
- Look a particular way in terms of physical appearance
- Battle extreme stress at work or college
- Maintain a respectable image of themselves
- Handle relationship issues
- Get good grades in college
- Be a great performer at work
- Keep up with the trends to appear cool and more
The pressure of adulting, fitting in, and surviving modern life can cause a slow, toxic build-up of low self-esteem and insecurity, eventually triggering severe depressive symptoms.
Major Causes of Depression in Young Adults
Depression affecting young adults can be triggered for many reasons. It is a common misconception that only people with a bitter past and bad childhood memories become victims of depression.
While it may be true that past trauma can make individuals more susceptible to depression, it can strike anyone, and there is no single factor to be blamed.
Other than genetic/hereditary reasons or chemical imbalances in the brain, some of the primary causes of depression in young adults are listed below:
- Difficult circumstances while growing up, this may differ from person to person
- Life challenges faced in the transitional phase
- Traumatic childhood experiences such as bullying
- Unstable romantic relationships and friendships due to too many fights and disagreements
- Rejection in love life or failed relationships
- Disappointment due to loss of multiple job opportunities
- Family conflicts such as separated or divorced parents
- Loss or death of loved ones or pets
- Victimized by a general feeling of neglect among friends, colleagues, and peers
- Physical or sexual abuse
- Office politics affect work performance and cause excessive stress/depressive symptoms
Key Symptoms of Depression in Young Adults
Sadness is a normal human emotion, and it can linger for days.
However, persistent feelings of sadness causing a complete loss of interest in daily life and a constant lack of motivation to do routine activities can be a major sign of depression.
Here are a few significant signs and symptoms that may need urgent therapeutic and medical attention:
- A tendency to get easily overwhelmed
- A general lack of interest in everyday routine
- Global crises such as the COVID-19 pandemic
- A strong lack of ambition and motivation
- Frequent mood fluctuations
- Constant feeling of hopelessness due to intrusive thoughts
- Total disinterest in hobbies
- Reduced energy levels causing frequent burnouts
- A lack of personal hygiene
- Excessive weight loss or weight gain
- Disturbed sleeping patterns due to insomnia or hypersomnia
- Low self-esteem and a lack of confidence
- Loss of concentration on work or studies
- Poor sex drive and poor memory
- No sign of self-care
- Frequently engaging in careless behavior such as reckless driving, unprotected sex, substance abuse, etc.
- Loss of appetite or binge eating to mask depressive episodes
- Excessive dependence on alcohol, smoking, and drugs for temporary relief and recreation
- Complete withdrawal from social situations
- Dropping performances at work or college
- Mounting insecurity, negative thoughts, and trust issues
- Excessive frustration and irritability
- Violent behavior toward others
- Suicidal tendencies
In some cases, there may be no explicit signs of depression, but noticing significant behavioral changes such as sudden extended periods of silence or excessive sensitivity may help.
How Can Young Adults Effectively Cope with Depression?
Remember, if depressed young adults reach out to you, they are not looking for solutions!
All they need is a listening ear and a little bit of kindness. It gives them immense hope to fight the rest of the depression battle themselves.
Here are some coping strategies that may help cushion the great fall to emotional doom:
- Stay in touch with your close friends and family members
- Maintain a daily journal and make it a point to note down your raw feelings in it to help gain better control of your emotions
- Take cognitive behavioral psychotherapy to help you develop effective coping skills
- Make important lifestyle changes to inculcate discipline in your schedule
- Use mindfulness meditation apps to improve your mind-body connection
- Focus on the correct breathing techniques for reducing stress levels
- Exercise regularly and practice yoga a few days a week to bring down the intensity of depressive symptoms
- Consume a healthy, nutrient-loaded diet and drink plenty of water to avoid exhaustion and maintain a healthy gut
- Engaging in hobbies may be hard initially, so go for a digital detox. Abandon your electronic devices for a few hours before going to bed, progressively reduce their usage and dependence to gradually develop hobbies in your spare time
- Set smaller, achievable goals to prevent disappointment later
- Reward yourself in small ways after completing major milestones
- Dedicate more time to people who care about you
- You can also connect with depressed peers or someone from the community who overcame depression. Mental Health America can help you out here
- Spend time with your pets. Therapy cats and dogs are a thing. Studies show that pets can ease stress, decrease blood pressure, and significantly reduce depressive symptoms
- Checking with your doctor and psychiatrist is also recommended, who would suggest the right line of treatment and prescription medication in extreme cases
Conclusion
A crucial step in healing depression or helping depressed young adults in your circle is to make them feel secure. So, empathizing with them can go a long way in supporting formal psychiatric treatment.
Also, make sure to encourage them to engage more in self-care and urge them to seek professional help from primary care doctors, psychotherapists, and psychiatrists for a better evaluation of their mental health. It will surely lead to great outcomes.
She is an experienced Clinical Psychologist and Mental Health Writer with a decade of expertise in psychology. Skilled in assessment, therapy, and patient care. Committed to helping individuals through clinical practice and mental health writing at Therapyjourney.co. Passionate about promoting mental well-being and awareness. Open to aligned opportunities.