Depression affects approximately one in 10 Americans (Centers for Disease control), although it affects everyone at different levels. Depression is costly and debilitating for many, a passing nuisance for others, or a recurring down experience. No matter how it affects you, you have probably looked for an antidote or "cure" for depression.
Medication is one of the most common treatments for depression, and is pretty easy often only requiring taking one or two bills per day. Talk to your doctor about which medication is best for you. Remember you may need to try several before you find the one that works best for your body. If medication is not working for you or not providing enough relief, remember it's only one antidote. Try some of these depression killers:
Counseling: Talking out what's hurting can help you develop new ways of thinking and new ways of coping. Many people find after effective counseling they can decrease or end their use of medications.
Exercise: Instead of (or in addition to) taking medications, take your body's medication for depression. The way to activate your body's chemicals is aerobic exercise. I recommend 30-90 minutes aerobic exercise 5 days a week. You're looking for exercise that makes your heart rate go up. For example, swimming, jazzercise, aerobics classes, walking fast, running, playing soccer, etc. Find something you enjoy doing and consider varying the activity from day to day. Strength training is also beneficial. Although you won't see an immediate benefit in the first week of exercise, over time you'll find adding the body's chemicals will counter depression (and has no side effects, except perhaps weight loss).
Sunlight: If you lived in Alaska or Norway, you'd notice how many people get depressed in winter when full sunlight is available less than 4 hours a day. If you're feeling down go outside on sunny days. If you add a walk or a visit with a neighbor, you're doing two depression busters at once! If you tend to get depressed in the winter, notice how sunset gets later each day after Dec. 21. Consider getting a "sun" lamp for in your home.
Diet: Eat some depression busters. Foods that nutritionists suggest may counter depression include cashews, brazil nuts, whole grain oats, brown rice, cabbage, raw cocoa, foods with Omega-3 fatty acids (like salmon and tuna), brewers's yeasts, hot peppers, and other whole grains like quinoa, kamut and spelt. Talk to a health coach or nutritionist for advise specific to your body and/or medical conditions. Or do a web search on foods that have helped others. Don't forget to avoid foods that can lead to depression like foods high in sugar or fat, excessive coffee or alcohol.
Community: Depressed people tend to isolate themselves. Community and connection prevent and are an antidote to depression. Join a NAMI support group (http://www.nami.org), take an art class, go to church, attend a concert or a show, call an old friend, or visit with your neighbor. No one around to visit with? Spend time with your dog or cat. Don't have a dog? Go visit a dog park, neighbor's dog, a petting zoo, or a farm.
Laughter: Go to a comedy or check out a funny movie from the library. Watch shows that really will make you laugh. Or get a cartoon book from a used book store or a comedy from the library. Laughter changes our chemistry, and it's exercise. Although it won't eliminate depression, it will give you momentary relief. And regular laughter can combat depression long term.
Support Groups: Depressed people often think no one understands them. It's true that unless you've really suffered from depression, you can't understand how it feels. Consider joining a support group or therapy group for mood disorders. You'll be relieved to learn of others who get what it's like and may even learn some tips from them.
Read/Watch Something worse: Although it's probably counterintuitive, reading about people or events that are worse living situations than your own, can actually help you feel better. Consider reading about the holocaust, wars, disease, or dark fiction. Or read Darkness Visible by William Styron who recounts his own struggles with depression.
Gratitude: Start a list of simple things you're thankful for like running water, a warm bed, your pet, sunshine after rain, heat, etc. Add something to the list daily. And once you have several days or months worth re-read your old list. Don't forget to write in your list when you're happy as well. See the book One Thousand Gifts by Anne Voskamp and be challenged to make a list of 1000!
Spirituality: People who believe in a higher power can often depend on him to support and encourage during down times. For example, check out these stories from the Bible: Elijah in I Kings 19, King David's writing in Psalm 6:6, 38:10, and 102:4-7.
Friendship: Choose a friend who is supportive and a good listener. Tell her some of what you're going through. Honesty and openness can help you to recover if your listener is kind and giving. Although we have to put on a happy face at times, it's important to have a least one friend we can be our true selves with. Choose carefully.
Think Differently: Negative, judgmental thoughts can lead to depression. Use "could" more than "should." And consider life as giving you many opportunities that you can choose to approach. Read Learned Optimism by Martin Segilman to learn more ways to think your way out of depression. Optimism is a skill anyone can learn (but it does take effort).
Name Your Feelings: Some people get depressed because they are suppressing feelings like grief or anger. Start a diary where you'll write down how you feel each day (perhaps several times a day). Be honest, including even the unpleasant feelings. Use expressive feeling words. Then tell yourself why those feelings make sense. For a list of words see: http://www.psychpage.com/learning/library/assess/feelings.html.
Mindfulness: Spend time focusing on the present and less on worry about the past or anxiety about the future. Read The Mindful Way Through Depression for tips on using mindfulness to counter depression. Awareness of simple things like walking, breathing, eating, and sounds can help you become better at controlling what your mind focuses on leading to decreased depression. Blog posts below also give tips on mindfulness.
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