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- What is depression?
- Symptoms of depression
- Causes of depression
- Prevention of depression
- Risk factors for depression
- Complications of depression
- When to see a doctor about depression
- Diagnosis of depression
- Conventional treatment of depression
- Alternative/complementary treatment of depression
- Living with depression
- Caring for someone with depression
There are a number of strategies which are recommended to help you better deal with depression:
- Avoid alcohol and drugs - while it may feel like alcohol or drugs take you away from your depression, they are actually a temporary crutch which hide your problems for a short while, only to come back in full force when you are dealing not only with a hang-over but your reality too. To often substance abuse and depression go hand-in-hand, so talk to someone about your reliance on alcohol or drugs, so they can help you
- Exercise - while it may be difficult to drag yourself outside (or even to get up and put in an exercise CD into the CD player), it is so beneficial for your mental health to try. So many studies show that regular exercise is often just as effective as medication for relieving depression symptoms. It would benefit you to try a little exercise each day (or at least as much as you can handle) and build up to be exercising for between 30-45 minutes each day, including some cardio and resistance training. Exercise releases endorphins, the substances which make you "feel good" and can greatly improve symptoms of depression because you feel as though you are achieving something worthwhile and not only that, exercise gives you an opportunity to stop focusing on your negative feelings
- Increase intake of nuts and seeds - especially try to eat more almonds and sunflower seeds, as they contain high levels, respectively of, magnesium/calcium and zinc, which may be lower in people with depression. All nuts and seeds are good, as they all contain some level of magnesium, calcium and zinc, plus they have excellent levels of the omega-3 fatty acids (especially walnuts and pecans), so include a large handful of raw, organic nuts and seeds into your diet every day
- Increase intake of vegetables and fruits - especially the dark green leafy vegetables (lots of folic acid and magnesium) and all the bright or dark coloured fruits (lots of antioxidants). As a lack of folic acid and magnesium are thought to cause depression symptoms, it may be really beneficial to increase intake of vegetables and fruit in the diet. Try to aim for 5-7 portions of vegetables and about 3-5 portions of fruit each day
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- Limit intake of processed foods - any type of junk or processed foods will have very little nutritional value, be too high in fat, calories, sugar, salt and may make your symptoms worse. Try to limit your intake of these types of food as you will not receive much in the form of nutrients and as people who are depressed may have deficiencies in certain nutrients, you are not helping your condition to eat foods which will only exacerbate your symptoms, rather than making you feel better
- Monitor your medication side effects - if you have any side effects to the anti-depressant or other medications you are prescribed, make sure you monitor these and advise your doctor, so that he/she can either adjust your dose or prescribe a different type of medication
- Regular activities - it is important to make sure you have some order and structure in your life, without which, your depression can regress and get worse. With some regular activities planned for each day, it can help you get structure and meaning in your life, so plan what time you get up, what you will do during the day and what time you will go to bed. Write yourself a list of activities each day to aim for and don't be too hard on yourself if you don't achieve everything on your list; just be kind on yourself for trying
- Relaxation strategies - your doctor will have recommended this as useful for a more calmer and relaxed state of mind and to release the negative emotions, or at least to stop focusing on them and focus on something else instead, which can really give you great relief. Some good strategies for relaxation including: meditation, tai chi, visualisation and yoga
- Socialise - while it is exceeding difficult to socialise when you are depressed, you need to do the very thing that is hard for you, in order not to feel so isolated, as that can make depression symptoms worse. Even if it's only for a short while and not on a regular basis, it is something you should try to engage in. Being around other people will give you a little more perspective and a way to distract yourself from your depression. Try it. At least once
- Talk to your doctor about nutrient deficiencies - there is a lot of evidence that depressive illness may be at least partly due to nutritional deficiencies, as low levels in a number of vitamins/minerals and other nutrients can cause depression-like symptoms associated with low mood and emotional problems. Do not try to self-prescribe as it can cause severely adverse symptoms to mix certain supplements and prescription medications
People who feel so down that they are having thoughts of taking their life should call Lifeline on - 131114.
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< 10: alternative treatment 12: caregiving > Last reviewed: 24 January 2009 || Last updated: 21 March 2009
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NOTE: Mega doses of any type of vitamin, mineral, amino acid or herbal supplement cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of complementary supplements.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
