We all feel a little depressed sometimes, however, the moment comes when we can start experiencing severe depressive states who themselves can be causing sadness, pessimism and feelings of anxiety and hopelessness. This can lead both to physical disorders in the body and to deviations in human behaviour, otherwise put – our mental health begins to suffer.
Should one realize they are experiencing the said above symptoms, medical help would be needed. Now the severity will determine the treatment, as natural healing methods are suitable for milder forms of depression.
If you or anyone needs help, SAMHSA’s National Helpline 1-800-662-HELP(4357).
Periods of bad mood are a normal part of life and are the result of stressful situations and unresolved problems or disputes. Deeper “situational” depression occurs after a significant loss, such as divorce, death of a loved one, or job failure. Some people who experience such problems are unable to return to their normal lives because they suffer from possible disbalance of neurotransmitter activity in their brain.
In the last decade, awareness has been raised around the fact that unfortunately one can be suffering from a mood disorder without the presence of any traumatic event whatsoever.
In such cases, professional treatment is needed, which will deal with both emotional and physical problems. Women are more likely to be diagnosed with depression, in part because they are more likely to seek professional help, and also because depression is sometimes linked to hormone levels in the body, and women experience by far more fluctuations then men. This itself can result in other health problems, more information for which you can read here.
Causes…
They are countless. From genetic and / or biochemical predisposition of a person to variables or depression & grey moods, to premenstrual depression – probably due to changes in hormone levels in the body. Many have also looked into postpartum depression as a result of hormonal changes alongside other problems, such as the absence of a supportive partner or other loved one, isolation, leaving work and loss of income etc…
A difficult childhood with painful experiences (such as the loss of a parent), later leading can often be leading to depression. We can even search for an explanation in the idea of sensitivity to certain foods and to lack of bright daylight in winter, causing seasonal depression.
Do you suffer from severe depression?
If you have any of the following symptoms please seek medical attention, including:
· Inability to work and perform.
· Feeling useless.
· Lack of interest in activities you’ve always enjoyed prior.
· Poor sleep and early awakening.
· Constant fatigue.
· Feeling cold.
· Anxiety, or irritability.
· Uncontrolled appetite or loss of appetite.
· Inability to make decisions.
· Distraction and low concentration.
· Difficulties in communicating with loved ones.
· Alcohol & drug abuse.
· Loss of interest in sex.
*Interestingly, people suffering from depression have been found by researchers to have this constant longing for sweet & starchy foods resulting them in gaining weight and feeling more and more tired, leading to a damaging cycle.
Prevention…
It is always quite useful for one to adopt efficient stress management techniques, which can be some of the following:
· Share what you feel is burdening you and accept the help and support offered to you by others.
· Eat healthy foods rich in nutrients that optimize brain function (click here for more info on what a balanced diet should look like).
· Reduce alcohol, tobacco and caffeine intake. Addiction to them over time may adversely affect the development of mood disorders.
· Enjoy life, don’t be too critical and love yourself.
· Get enough sleep at night (at least 6 hours).
· Practice yoga, meditation or other relaxation techniques regularly.
The Importance of Nutrition…
Try and eat mostly foods that contain the following vitamins and minerals, which help maintain an optimal balance in the brain between chemicals that positively affect mood and ensure the normal function of brain cells. The list goes as follows:
Vitamin B in meat, fish, egg yolks, whole grains, bananas, avocados, nuts, seeds, leafy vegetables, which helps to convert tryptophan into serotonin that aids significantly in elevating mood.
Vitamin C in fresh vegetables and especially citrus fruits, which aids in the absorption of iron.
Iron itself you can get from meat, fish, egg yolks, beans, green leafy vegetables and it helps Increase the production of many chemical carriers (transmitters) in the brain, regulating mood swings.
Potassium, contained in whole grains, vegetables, fruits (especially bananas), its crucial to balance the levels of potassium in your body, as low values are a characteristic for those suffering from depression, as it promotes the normal functioning of brain cells.
Exercise…
When exercising, a person concentrates on his body and detaches himself from unpleasant thoughts and feelings. If you exercise enough, the body releases chemicals (endorphins) that act on the brain and increase mood. Start with a half-hour brisk walk at least 3 times a week. Once you get used to it, increase the load and do something more intense, such as aerobics. Activities that require a partner (tennis or team games) are preferable to individual activities (such as swimming), which leave the mind free for negative thoughts.
Diversify your physical activity and do not do exercises that do not give you pleasure.
Do not overdo the load so that you do not feel completely exhausted (moderation is key).
It is recommended to eat a small amount of food several times a day, rather than 3 main meals. Let your menu be varied and well-balanced, not giving into the strong desire for a certain type of food, such as sweets. or cheese, cravings for which are probably due to low levels of the neurotransmitter serotonin in your body. To raise its level, consume products rich in protein and especially the amino acid tryptophan (as mentioned earlier).
Foods we usually reach to when feeling down, such as ice cream, French fries or milkshakes can temporarily improve your mood (chocolate as well, however it can be actually beneficial depending on the kind you picked up), however that is often temporary, provides you with no nutrients and can lead to a “crash”.
Do not “drown” your grief in alcohol. It helps to relax for a while, but also suppresses the central nervous system, aggravates depression and reduces a person’s ability to cope with problems. With caffeine, excessive consumption can damage the neuropathways in the brain, worsening depression.
Coping with Stress…
· Always reassure yourself that the things you can do have a limit, especially when you are not feeling well.
· If possible, transfer tasks that you find too difficult to another person.
· People are willing to help if you ask them. You can relieve yourself by dividing large-scale, discouraging tasks into small, easy-to-follow steps that you can check off.
· Take the time to think carefully about your problems and engage in activities that bring you joy.
Related: Reduce Your Stress and Change Your Life
*Light therapy:
Not many know that exposure to bright light can relieve winter depression or seasonal affective disorders (CAP) by lowering the level of the chemical melatonin, which has a calming effect on the brain, and increase the level of dopamine, which has a stimulating effect. If your doctor allows it, try sitting in front of a bright, high intensity lamp every day for 30 minutes to 2 hours, but avoid flickering fluorescent lamps, that can often have a negative effect on our biological rhythms. In the room where you spend most of the day, place a bright lamp with a full spectrum of light emitted. Of course, try to make the most of daylight by adjusting your rhythm of life from waking to falling asleep to sunrise and sunset. Install a special lamp in your bedroom, which lights up at sunrise and gradually increases its brightness until you wake up.
Its worth noting that light therapy of course is not the most ideal method for potential treatment of a mood disorder, however sufficient amount of scientific research points towards the method being valid. Avoiding necessary hassle, you can just try and sit under the sun for at least half an hour a day to begin with.
Herbal treatments
St. John’s wort, taken properly, is the best remedy for mild to moderate depression.
Tea made from wild oats, vervain and ginseng have also been shown to be useful.
Caution: Also take herbs safely, for more information click here.
Additionally, it can be quite beneficial to practice the use of essential oils.
A warm bath daily with a few drops of lavender, chamomile, bergamot, rose or sage oil, can help you relax and let go of stress, when done consistently. Sage oil specifically is highly recommended during the first 20 weeks of pregnancy.
Further, you can use 2 drops of lavender or geranium oil and 1 drop of chamomile oil added to a tablespoon of almond oil, as relaxing mixture to use during massages and other forms of self-therapy.
You can even look into flower essences:
· European ulex can be recommended for deep pessimism, when you feel that nothing can help you.
· Larch: used for feelings of failure or uselessness.
· Mustard: a useful flower essence for depressive states that appear for no apparent reason.
For a more detailed guide to essential oils you can begin here.
On Antidepressants…
Depression, as said has as many causes as it does treatments. One can fight recovery in the use of psychological tactics, proper nutrition & herbal remedies, unfortunately of course more severe cases would probably be prescribed a variety of anti-depressants for a “stronger effect”. The thing with such medication (aside from often being highly addictive), is the fact that it often has a similar effect to “comfort food”, where you feel better for a while, which is usually followed by a crash. In addition pretty much every single antidepressant on the market is based on the idea of increasing excitatory neurotransmitters (endorphins) in your brain so you feel “happier”, it is therefore maybe worth it to consider whether you want to attempt and do that naturally as aside from potentially providing a much longer-lasting effect, would benefit your body & overall health…
