When battling depression, many people go to their medical doctor and get a prescription for an antidepressant. The recommended treatment for mild to moderate depression is psychotherapy and, if needed, a prescription for an antidepressant. Medication seems to be the first line of defense. Psychotherapy is rarely mentioned. In addition, there are many things clients can do for themselves to reduce depression symptoms, yet this information is rarely presented either. You can try these techniques instead of medication if you are mildly or moderately depressed. You can use them in addition to medication if more severely depressed. What are some of these things you can do for yourself?
A lot of things you can do for depression require you to do the opposite of how you feel when depressed. Depressed people often stay indoors, do not go out, keep the drapes drawn and the lights out. They often sleep all day and stay up all night. They do not exercise or clean house. They frequently let their hygiene go. They do not "take care of business" such as bills, errands, etc. They do not socialize and will stop seeing friends or family. They will not answer the door or the phone. They tend to live on sugar and caffeine and may resort to stronger drugs or alcohol to self-medicate their depression. They may remain stuck in a rut in their work, their relationships or their life in general. They live in a black hole from which there is no light. (And I say a black hole rather than a tunnel. A tunnel has a light at the end. Depressed people often see no light at the end of a tunnel, only endless darkness. And from this comes an immense feeling of hopelessness.) They see no hope for the future.
How can this be reversed? By forcing yourself to do the opposite of how you feel. Here are a few examples.
1. Expose Yourself - To Sunshine
Research has shown that exposure to sunshine reduces depression. This makes perfect sense. People struggling with depression typically avoid sunlight and prefer darkened rooms with the curtains drawn. This only exacerbates feelings of isolation, sadness and hopelessness. Even if you just go sit outside, exposing yourself to sunlight will help lift your mood.
2. Melatonin
Melatonin is a natural hormone that the body produces which lulls you to sleep. People struggling with depression tend to sleep all day and stay up all night. This usually results in less deep sleep, or REM sleep. REM sleep is when your mind dreams and your body repairs the damage done during the day. It is important to maintain healthy sleep patterns when fighting any type of mental illness or mental stressor. If you are sleeping during the day and staying awake at night, this also puts you in conflict with the natural rhythms of the Earth. It is important to reset your natural sleep patterns and this can be done with a natural hormone that is generic and available over the counter - melatonin. Find out more about how melatonin works and why I recommend it in my article, "Insomnia and Melatonin".
3. Exercise
People struggling with depression often find themselves with greatly reduced levels of energy and increased levels of fatigue. The last thing in the world they feel like doing is exercising, yet this may be the antithesis to fatigue. Exercise does not have to be intense or long. A simple 30 minute walk around the block serves two purposes: it increases your exposure to sunlight and gets you up and moving, both of which will lift your mood and increase your energy and motivation.
4. Socialize
Depression can make you isolate and avoid contact with other people. You don't get the mail. You don't answer the phone. You don't answer the door. You don't leave the house. You avoid contact with other people. If you want to beat depression you have to reverse this pattern. Be careful not to surround yourself with other people who are also depressed. This only reinforces your own depression. Force yourself to meet with upbeat, happy people. Go to lunch with old friends. Get out of the house. See new faces and visit new places.
5. Change your Diet
People fighting depression often use a diet of caffeine, simple carbs and sugars in an attempt to boost their energy. But this is a false boost. Simple carbs and sugars will boost your mood temporarily but cause it to plummet in a few hours when the effects wear off. This roller coaster effect only exacerbates feelings of depression. It's better to eat whole grains, fruits, vegetables and proteins. Proteins provide your body with the amino acids it needs to make those neurotransmitters your brain so desperately needs to feel better (i.e. Serontonin, Dopamine, and Norepinephrine). Complex carbs such as whole grains and vegetables provide the fuel for energy, but do it gradually. Fruits provide fructose, a more complex sugar than the simple sugars found in candy. Because it requires more processing for the body to break it down and turn it into energy, it enters your bloodstream more slowly and tapers off more gradually.
To lift your mood, use exercise, sunshine, socialization and fresh air. Use nutrition to provide you with the fuel for these activities rather than depending on it for a false high that crashes later only to leave you feeling more depressed than before.
CONTINUE READING TREAT YOUR DEPRESSION NATURALLY
- Kellen Von Houser, Intent.com
Kellen is a Licensed Professional Counselor and a Certified Life Coach who has worked in the mental health field for more than 15 years. In her years of working with other people she has developed various ideas and opinions which she shares on Intent.com and www.kellevision.com.
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