At one time or another everyone gets the blues. We feel sad when a lover leaves us, there’s trouble at work, a friend or family member dies, we’re lonely, etc. In other words life happens. Unpleasant feelings are part of our natural condition and can be an effective tool in motivating us to change. But when these feelings linger on and become more severe they start to affect every aspect of our lives and even the lives of people we know.

One of the unfortunate byproducts of modern life is depression. It has become an epidemic affecting about 121 million people worldwide and is among the the leading causes of disability.

What started out as a reasonable response (sadness) to an unpleasant event, has now grown into a problem. Unhappiness at work isn’t seen as a sign we maybe need to go back to school, get some training and get another job, but confirmation that our life is going nowhere, we’re being persecuted or that we don’t deserve any better. Sadness in relationships may cause us to withdraw emotionally and physically until there is no relationship. Activities we once enjoyed now seem like a chore and we stop doing them.

When depression settles in, it sucks the energy out of your life and you become ’stuck’ in what seems like an ever increasing downward spiral. You’re irritable, sad, have no energy and feel isolated. The natural response of people around you is to pull away, which only reinforces & deepens your sadness & isolation.

The good news is there are a lot things you can do to get better. There is no panacea for any illness including depression. No one thing will cure you, but if you do several things together, then the combined effect will move you towards physical and mental health. You will in effect ’stack the deck’ in your favor. It won’t happen overnight, so be patient and realize that you are moving towards wellness even if it seems at times that you’re making no progress. Have faith and keep going. The dark clouds will lift.

Before you do anything please see your doctor. Get a physical and make sure there’s no underlying problems and it’s okay for you to exercise. If you’re seeing a counselor, keep seeing them. If you’re on anti-depressant medication, keep taking it. In other words if you are doing anything now to get yourself better/healthier, keep doing it. It’s the bad habits that are working against you that we want to stop and replace with good habits!

The following are things everyone can benefit from, whether they’re suffering from depression or not. When you’re depressed everything can seem like a chore so don’t overwhelm yourself by trying to do everything on this list all at once. Start slowly and just do one new thing a week. Add another new thing each following week until you’re doing them all regularly. Keep a daily journal to keep track of your progress.

• Coming out - When you reveal something it starts to loose it’s power over you. We tell ourselves that it’s easier to keep our emotions bottled up; that others may judge us harshly if we reveal our secret. If we are honest with ourselves, our family & close friends about this dis-ease; then that’s one less thing we have to worry about. Depression is a physical disease with a mental and emotional component. It isn’t a sign of weakness or a personal fault. If you had cancer or diabetes would you hide it from your family and friends? Would you feel guilty if you had heart disease? You don’t need to dwell or obsess over it, just be emotionally honest with loved ones. You may be surprised at the support and understanding you receive.
• Friends & Family - Do more with family and friends. Keep it simple. Do activities that you enjoy (or at least used to!). Go to a movie, out to eat, take a walk, play a game, etc. You may not feel like it and maybe not even enjoy it - at first - but with repetition over time you’ll start to enjoy it more and more.
• Take Omega-3 & multivitamin every day - Omega-3 aids in brain functioning allowing the circuitry to work more efficiently. These are the same circuits that drugs like Zoloft, Paxil, etc. affect. In fact some studies suggest they work as well or better! Click here for more info.
• Stop Ruminating! - Yes, I know it’s easier said than done but this is one of the hallmarks of depression. The foundation on which much of depression is built and it is well worth the effort of fighting it. Dwelling on your problems, past or present, real or imagined, etc. only serve to keep you down and make you worse. You can gain control over them through awareness. Start to recognize the way of thinking that makes you feel bad. Continually remind yourself that this way of thinking makes you upset and then tell yourself to ‘Stop It!’ and start thinking of something different or do an activity that distracts you. If you find yourself ruminating a thousand times a day, stop it a thousand times and eventually it will start to loose its hold.
• Get Outside - Light exposure is vital to your circadian rhythm; that internal clock that’s responsible for your waking and sleeping cycle. It will ultimately help you sleep better and have more energy when awake so get 30 minutes a day exposure to bright sunlight outside or buy a lamp made for this. Don’t wear sunglasses as they filter the light.
• Exercise - Aerobic exercise (that gets your heart rate up) done for 35 to 40 minutes, 3 times a week has been shown to be effective in relieving depression. You don’t have to run a marathon just walk fast, play a game of tennis or anything that gets your heart rate up (120-140 beats per minute). Ask your doctor first!
• Sleep - Get into a healthy routine. A tired body and quiet mind are necessary for good sleep, so all of the things on this list will help you. Turn the t.v. off or move it out of your bedroom. Go to bed and get up at the same time. Avoid caffeine & alcohol late in the day. Encourage relaxation by reading or other ‘quiet’ activities. Yoga, Tai Chi or Chi Gong are good ways to relax too.
• Me Time - Take time for yourself. Do things that you used to enjoy whether it’s by yourself or with a friend. You may get some flak from people who aren’t use to you not being a doormat; that’s their problem. Recognize that you’re doing this to get better and if you don’t take care of yourself - who will?

I’ll leave you with a couple of quotes by Sir Winston Churchill ~

“Continuous effort - not strength or intelligence - is the key to unlocking our potential”

‘The only way a man can remain consistent amid changing circumstances is to change with them while preserving the same dominating purpose.’

This entry was posted on Sunday, August 5th, 2007 at 11:06 am and is filed under Light Therapy, exercise, nutrition, sleep, therapeutic lifestyle changes T.L.C..