How to Get Yourself Out of Depression By Leanne M James.

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How to Get Yourself Out of Depression By Leanne M James.

If you regularly feel flat, un-enthusiastic or "down in the dumps", you may be suffering with depression. A lot of people can feel depressed from time to time, but if these feelings & mood continue for longer than 2 weeks and are accompanied by other symptoms that interfere with daily life, the diagnosis may be given as clinical depression.

Clinical depression is a state of intense sadness, melancholia or despair that has advanced to the point of being disruptive to the persons every day life. Many people identify the feeling of being depressed as "feeling sad for no reason", or "having no motivation to do anything." Those suffering from depression may feel tired, irritable, sad, unmotivated, lazy and apathetic. Clinical depression is generally acknowledged to be more serious than normal depressed feelings.

It is estimated that at least 150,000 individuals in New Zealand suffer from depression each year and that over a lifetime as many as 20% of New Zealanders will be affected by depression.. There is evidence that the incidence of depression is increasing and that younger generations (those born after 1945) are at a higher risk. The incidence of depression is about twice as high in women as in men, although the reasons for this are not clear.

Many natural health practitioners find that some people are too readily given the diagnosis of depression and then prescribed anti depressants, often without looking at what else could be going on in their body to contribute to these symptoms. The Encyclopedia of Natural Medicine states "A deficiency of any single nutrient can alter brain function and lead to depression, anxiety, and other mental disorders." The most common nutritional deficiencies which can contribute to depression include a lack of most of the B Vitamins, Iron, Vitamin C, Protein and the amino acids tryptophan & SAMe, the mineral Magnesium and the essential fatty acid omega 3. Interestingly, too higher levels of omega 6 (as found in common seed oils) can also contribute to symptoms of depression.

Many people consume a low fat diet, depriving them of the essential fatty acid Omega 3. Our body cannot make these fatty acids, so they must be supplied in the diet from foods rich in this or by taking a supplement. Omega 3 is commonly found in certain seeds such as flax, black currant and borage oils, as well as egg yolks, tuna, salmon and cod. Population studies in different countries have shown that decreased consumption of omega 3 correlates with increased rates of depression.

A significant ingredient in fish oil is eicosapentaenoic acid or EPA. A study in the October 2002 issue of Archives of General Psychiatry found that depression was reduced significantly when volunteers took fish oil supplements containing 1000mg of EPA a day for 12 weeks. You can determine how much EPA is in each fish oil capsule by reading the label on the bottle. Some have much higher amounts of EPA in them than standard fish oil supplements.

An interesting study was done by the Department of Psychiatry, Northeastern Ohio Universities College of Medicine, to ascertain whether individuals with mood disorders are particularly vulnerable to adverse effects of aspartame, the artificial sweetener used in many diet and sugar free products these days. Although the protocol required the recruitment of 40 patients with clinical depression and a similar number of individuals without a psychiatric history, the project was halted by the Institutional Review Board after a total of 13 individuals had completed the study because of the severity of reactions within the group of patients with a history of depression. In a crossover design, subjects received aspartame 30 mg/kg/day or placebo for 7 days. There was a significant difference between aspartame and placebo in number and severity of symptoms for patients with a history of depression, whereas for individuals without such a history there was not. The researchers conclude that individuals with mood disorders are particularly sensitive to this artificial sweetener and its use in this population should be discouraged. Aspartame is marketed as NutraSweet & Equal and is found in most "Sugar free" products.

It is not common for men to have low iron, unless they have a problem with internal ulcers, bleeding hemorrhoids or with those who have coeliacs disease. Apart from these bleeding problems, another contributor to low iron is consuming tannin and caffeine rich foods and beverages at meals. If tea, coffee, some herb teas, red wine, cocoa or chocolate rich foods and beverages are consumed for up to 1 hour after having a meal or taking nutritional supplements, the absorption of the nutrients will be affected.

The B complex vitamins are water soluble, which means you need a daily supply of these as they are not easily stored in the body. All multivitamins contain B vitamins, or if an extra boost is needed, a B Complex could be considered. The Nutrition Almanac states that if a person is tired, irritable, nervous, depressed or even suicidal, suspect a vitamin B deficiency. Those who consume a lot of alcohol, eat a refined high carbohydrate diet or who are regularly stressed have a need for higher amounts of B vitamins than others.

Serotonin deficiencies are common these days and are a major contributor to depression. Serotonin is a word often associated with the use of substances like E, P & BZP, as taking these depletes this vital brain chemical. Prolonged stress, as well as a high protein, very low carbohydrate diet will also contribute to low brain levels. In the winter months many people suffer with seasonal affective disorder (SAD), also called the winter blues, which is linked to light deprivation. Studies show that the seasonal variations in natural light alter levels of the hormone melatonin, which subsequently causes reduced levels of serotonin. Working in enclosed spaces without natural light can cause the same kind of problem, with all of these creating a wide range of serotonin deficiency symptoms.

The most common symptoms relating to low serotonin are depression, carbohydrate craving & binging, sleeping problems & insomnia, compulsive obsessive disorders, anxiety & appetite changes to name a few.

When Serotonin levels drop you can start to experience problems with concentration & routine responsibilities can start to become quite over whelming. As depression sinks in, it can seem hard to get enthusiastic about anything. Emotional sadness, low self confidence & social withdrawal are common. Taking the nutritional supplement 5 HTP provides the building blocks to produce serotonin. This cannot, however, be taken in conjunction with anti depressant medication.

Your GP will not recommend 5-HTP to you. This is because drug companies have no interest in supplying this compound to the public, as 5-HTP cannot be patented. This is a real shame, as researchers have clinically investigated 5-HTP in comparison to antidepressant drugs & the results of the studies were astounding. Using the standard depression scale, both the drug & 5-HTP groups displayed identical reduction in depression. Depressed patients who received 100 mg of 5-HTP three times daily, showed at least a 50% improvement in their symptoms, without any reported side effects. Subsequent studies were performed using 5-HTP for anxiety, panic disorder, sleep difficulties & obesity. An obvious decline was also noticed in anxiety symptoms & patients with panic disorder noticed a feeling of relief after receiving 5-HTP. Always seek professional advice before self prescribing.

Getting out in the sunlight for 20 minutes a day is an easy way to help boost serotonin levels. This may also help reduce stress levels, another important factor involved in helping with serotonin. If you are going to take stimulants & party pills, ensure you pre load with the correct amino acids & nutrients before & afterwards.

The herb St Johns Wort is used specifically for helping with mild to moderate depression. It has a genuine mild anti-depressant medicinal action and is considered a nerve tonic. Its action is gentle, yet very effective. Its combination of sedative activity and nervous system restorative properties make it an ideal herb for use in anxiety, irritability, neuralgia, nerve damage or injury, nervous tension, depression and general nervous system debility. The best researched St Johns Wort supplement is called Remotiv ®, made by Zeller AG, a company in Switzerland with over 135 years of herbal medicine experience. This is the only St Johns Wort I know of that can be taken in conjunction with the contraceptive pill.

Researcher Dr Sandra Siedlecki, of the Cleveland Clinic Foundation completed studies which showed that listening to music had a statistically significant effect in reducing pain, depression and disability and increasing feelings of power. I personally think there is nothing more exhilarating than singing at the top of your voice to your favourite song.

There are many things which can help if you are suffering with depression. Consider addressing any nutritional deficiencies, as suggested above. Other considerations include talking to a professional who can help you to clarify your thoughts, learn better coping skills and see if there are outside influences which could be contributing to these feelings.

If you would like to find out more about Depression from leading Naturopath and health professional Leanne James, go to NZ's leading natural online pharmacy where you will find a compilation of Leanne's best health articles from healthyonline.

Help Yourself out of Depression Experts give advice about steps people can By Martin Reviewed by Brunilda Nazario, MD

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Help Yourself out of Depression Experts give advice about steps people can take to help ease their depression. By Martin  Reviewed by Brunilda Nazario, MD 

Recovery from depression can be a long process. A variety of treatments for depression exists, but they may take time before an effect is noticed. Weeks, if not months, may pass between the time when you see a health care provider about depression and when your mood starts to lift.

While some improvement may be seen after starting antidepressants, they can take at least three weeks to start having an effect on your mood. What's more, the first medication or combination of medications you try may not work for you; in that case you'll have to start over.

In the meantime, there are things you can do, as well as things you can avoid, to help yourself feel better, or at least keep from sinking deeper into depression.

You are somewhat responsible -- but not entirely responsible -- for your state of mind, says psychologist James Aikens, PhD, an assistant professor of family medicine and psychiatry at the University of Michigan.

"You're not responsible for being depressed. Your responsibility is to make some reasonable efforts towards feeling better," he tells WebMD.

Baby Steps

When you are deeply depressed, you may not feel like doing much of anything or being with anyone. But rather than hiding out and doing nothing, it's best to be active, even though you may not want to.

Ask yourself, Aikens says, "not what do I feel like doing, but how much am I capable of doing?" But don't overreach, or else you may end up feeling worse if you don't accomplish what you set out to do. "Aim for 80% or 90% of that goal," Aikens says.

"The tendency to take on overly ambitious goals right away is actually quite common in people who are depressed," says Dan Bilsker, PhD, a clinical assistant professor of psychiatry at the University of British Columbia in Canada. Bilsker co-wrote a self-care guide for people with depression that is freely available online from the university's Mental Health Evaluation and Community Consultation Unit.

Don't assume you will be able to leap out of depression and turn your life around immediately. "Start with some very small, detailed, specific goals," Bilsker tells WebMD.

Break tasks into smaller ones that you can accomplish more easily. For example, maybe you haven't collected your mail for a while, and you know there is a stack waiting for you. One day, you might make it your goal to simply pick up the mail, and no more. The next day, you might sort it: Separate bills, letters, junk mail, etc. The following day, you might toss the junk mail in the recycling bin and open the bills, but not pay them. The day after that, pay one bill. Then pay two more the next day, and so on.

"So not only break it up, but spread it out," Aikens says.

Reactivate Relationships, Interests

If you've withdrawn from the social arena, you should take small steps toward getting back into it. Don't expect to show up at a party and command the room, but do try to get out and see some people. Meet with someone briefly for coffee, or maybe drop in on a friend to return something you borrowed.

It can help to talk about your problems with someone close to you. "I urge daily contact, at least over the telephone, with a confidant," Aikens says. This person should not act like a therapist. He or she needs only to listen. It shouldn't be someone who might make you feel worse by getting irritated with you or giving you harsh advice.

A support group may help, too. Joining one, says Lea Ann Browning, a spokeswoman for the National Mental Health Association, based in Alexandria, Va., need not be a long-term commitment. "A lot of people can benefit from a support group for six or eight weeks," she tells WebMD.

Also think about things you used to enjoy or find satisfaction in doing, but no longer do. Starting with small steps, begin to get back into doing them.

"Don't expect to enjoy it to begin with," Bilsker says. Like taking your medicine, do it because it's good for you.

If, for instance, a painter hasn't worked on a painting in a long time, she might start by taking out her materials and setting them up. Then she could commit to making a sketch, and so forth.

"You can think of it as 'loosening up' the depression," Aikens says. "You're maintaining and extending your psychological range of motion."

Walk Away From Depression

Motivation to exercise may be scarce when you're feeling well, let alone when you are depressed, but try to do it anyhow.

"The typical things that we all know are important to taking care of ourselves become that much more important when you're dealing with depression," Browning says.

Exercise is a proven tonic for depression. For decades studies have been showing that aerobic exercise improves mood in people who are depressed.

Researchers recently found that the amount of aerobic exercise recommended by the CDC for general good health -- equivalent to 30 minutes of moderate-intensity exercise at least five days a week -- can bring about big improvements in depression.

The study, published in the January 2005 issue of American Journal of Preventive Medicine, involved people with mild-to-moderate depression who did various amounts of exercise for 12 weeks. All groups in the study, including those in the control group, who only did stretches, had some improvement, but those who exercised as much as the CDC recommends fared best. In that group, 46% of the people reduced their symptoms by one-half, as rated on a scale of depression severity, and 42% no longer qualified as depressed when the study ended.

It's important to start slowly with exercise. Decide what you can do, and as Aikens suggests, do a little bit less than that. If you think you could manage a 20-minute brisk walk, try 15 minutes first, and don't be discouraged if you don't feel better afterward.

"A person shouldn't have high expectations," Aikens says. "They shouldn't expect to necessarily feel cheerful or completely undepressed after going for a walk."

Seek Clarity

When you're depressed, you likely have all sorts of negative thoughts about yourself and your life -- that you are a stupid failure beyond all hope, for example.

Should you transform your worldview and self-image by "positive thinking" instead? Scratch that, Aikens and Bilsker say. What you need when you're depressed is to get back to clear thinking.

"Our aim is not to give you some other kind of distortion," Bilsker says. "We just want you to think about yourself in a fair way and a realistic way."

Of course, you are not stupid or a failure, and there is hope for you yet. Right?

"You can encourage the return of accurate thinking by asking yourself questions," Aikens says, such as:

How can I test whether this idea is valid or not?

Was this always true?

Are there any exceptions?

What's the missing part of the picture?

Actions to Avoid

Depression sometimes drives people to drink, and sometimes alcohol abuse leads to depression. In any case, drowning your sorrows now will not help you feel better later. The same goes for other kinds of substance abuse.

Also do not rashly make major life changes while you are still feeling depressed, like leaving your job or your spouse, unless the situation is really dicey. A bad job or relationship may very well be making you depressed, however, you could be taking a bleak view.

"When you're deeply depressed, you're not in a good position to make this judgment. You need your symptoms to lift so that you can see these situations more clearly," Aikens says.

That's not to say depression renders you incapable of making any decisions for yourself.

"You're just as smart when you have depression," Browning says. "But make sure you're not reacting to symptoms."

Avoid Depression in a Few Easy Ways

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Avoid Depression in a Few Easy Ways

Although depression is a very common, oft-mentioned disorder, we really need to take a look at what causes depression in the first place.

The factors that contribute to depression are well-known, and well-researched, however what causes it is not yet fully understood.

Recent studies have helped uncover some of the factors that contribute to the likelihood of people developing depression.

Stress

Stress is the all-time great winner of the depression-causing awards. Any stressful environment or situation could lead to depression - social stress, worrying about jobs, problems in relationships, financial worries, staying up late, irregular and uncontrolled lifestyle, pressures of studying and getting good grades. Other events that could cause depression are: death among acquaintances, change of work, moving to a new home, etc.

While these events cannot be avoided, we must come up with an effective stress coping and handling mechanism to be able to thrive even in stressful situation.

Drinking and Drug Use

People who take drugs and alcohol are more predisposed to experiencing depression. When these substances are used at a young age, they can truly have a profound effect on a person’s brain. Although these substances help make the person feel good temporarily, they often become addictive.

Drugs release dopamine within the pleasure center of the brain, just like other pleasurable experiences do. Take this for instance: delicious food boosts dopamine release by about 50 percent. Sex, on the other hand, doubles this number.

However, drugs can increase dopamine release anywhere from four to ten times. This unnatural high almost certainly leads to depression after the high subsides. This cocktail of substance is the surest way to fry brain circuitry.

Drugs make a person depressed more than they make them happy. This effect will spiral downward until the person doing drugs will want more and more of the substance to break the cycle of depression that follows each high.  Thus an addiction is born.

Lack of sleep

Studies show that up to 40 percent of adults do not get the proper amount of sleep per day. And among students, up to 71 percent complain of sleep disorders and lack of sleep.

Sleep is an integral part of a person’s health. During sleep, the body repairs itself and reorganizes thought. Lack of sleep contributes to a lack of coherence in brain waves. This scenario often leads to depression. Sleeping during the day and staying up late also interferes with the body's natural rhythms. This will also lead to a sense of depression.

Here are few ways on how to prevent depression.

Sleep is an integral part of preventing depression. Balance your life with enough rest and exercise everyday. Go for seven to eight hours of sleep per day.

Try to keep some regularity in your life. Keep your activities organized so that they can come at expected and regular intervals. If your weekly, daily or monthly routine is set then your body has time to get used to the activities. This will lead to a reduced chance for depression to set in.

Don't endanger your health by pushing yourself beyond your limits. Keep stress in check and try to avoid stressors if you can. If you cannot, then try to deal with the stressors in a manner that mitigates the damage they may cause.

Sunlight and exercise can help the brain to function at a higher level. Be sure to catch some rays in the morning and try to stay active in the daylight when possible.

Keep yourself away from substances such as alcohol and drugs. They may seem attractive at first, but all they really do is cause havoc in a person’s life.

Make it a priority to have at least one warm meal a day. Good eating habits and good health are important when keeping one away from depression.

Have some fun every day. Nothing takes the load off of depression like some good old fun-time. Make sure that every day you devote a little time to some simple, natural, healthy fun. Social activities such as chatting, joining a support group, sports, and other hobbies can do wonders towards healing a stressed out and busy mind.

Depression can be avoided and treated. And the fun fact is, it can be fun doing so. Follow the above mentioned tips for a sunnier and happier disposition every day. You will look and feel better for it and will never regret not overloading yourself!