Top Ten Tips for Dealing with Depression.com
The following tips are basic and are meant to encourage more research.
*Always consult a doctor before starting any exercise program or taking any dietary supplements*
1. EATING HEALTHY: Having a well balanced diet can play a key role in helping with depression.
If you are not able to meet your dietary needs through meals, supplements can be added to
insure they are meant. Vitamin B(B12) are important stress busters and deficiencies in Vitamin B
have been linked to depression.
NATURAL SOURCES of Vitamin B
-fish
-eggs
-soy
-most dark green veggies
-liver
-beef
Nutrients like omega 3 fatty acids(fish oil) and amino acids are also important and can be taken as supplements.
2. EXERCISE: Getting into a regular exercise routine can help reduce depression. Both aerobic
and non-aerobic exercise have been shown to be beneficial to ones mood. So whether you walk for
20 minutes or jog for 20 minutes the important thing is to pick something you will enjoy and make
part of your daily routine. Joining a team sport could have the added benefit of meeting new people.
3. GET PLENTY OF SLEEP: This can be easier said than done as often depression and anxiety can
cause insomnia. If you have sleep problems you definitely need to avoid caffeine and other stimulants.
Make sure your conditions for sleep are right, and if you have trouble sleeping its important to remember
when you do sleep well what were the conditions that lead to your good nights sleep so you can repeat them.
4. MEDITATION: Some find that taking 10-20 minutes everyday to meditate can greatly reduce stress
and give them a more positive outlook. We suggest finding a book at your local library or a search online
if you want more information on meditation. How to Meditate by James Gagne http://www.jamesgagne.com/HowMeditate.shtml
(Prayer can also be a great substitute for meditation and can trigger similar results.)
5. HERBAL SUPPLEMENTS: Herbal remedies are mans oldest form of medicine and like everything some people get
good results and some experience little or no help from them.
St John's Wort-Probably the most popular especially in Europe. Researchers disagree as to how or if St John's Wort works,
some say it acts as a ssri others a maoi.
Beet Powder(Sam-e)-Hmmm yum yum, yes beet powder is a top herbal remedy for depression. Beet powder contains
high amounts of betaine which helps stimulate production of Sam-e. Sam-e is important as it raises levels of
serotonin and dopamine both hormones responsible for well being and relaxation. Sam-e can also be purchased by itself.
5-htp Not really herbal but found naturally in foods like turkey. It is said to increase serotonin levels in
the brain thus leading to increased serotonin release.
Other herbs for depression and anxiety worth investigating are lemon balm, gingko biloba, lavender powder, passion flower,
gingseng, sage, black cohosh, oat straw, noni fruit, hawthorn berries, hops flowers, chamomile flowers, valerian and cat nip.
*Always consult your doctor before trying any herbal supplement*
6. EFT (emotional freedom technique): Is somewhat based on chinese acupuncture and the belief that the body contains
meridians that need to be balanced. It is easy to learn to do and does not take much time. The following website shows
how to do it in depth http://www.emotionalfreedom.com/articles/eftprocess.html
7. Positive Affirmations and self talk: This may seem more silly than many tips but its one that I have had more success with.
You want to be alone in a quiet place sitting in a comfortable chair or lying down now you want to repeat the following phrase 10 times
out loud (thus its important to be alone), "Each and every day in every way I'm getting better and better" Sometimes if your
very depressed it maybe hard to even repeat this sentence out loud ten times but after you will often feel a sense of well
being. This should be done 3 times a day in the morning and just before bed are good times to try it.
8. Laughter: Though it may not always be easy to laugh when you feel the pain of depression it is important as laughing
effects brain chemical and releases endorphins. Whether its a movie, tv show or the comics we need to find and rediscover
things that make us laugh. Laughter is also contagious you will notice if you goto a theatre and are surrounded by people
laughing you will laugh more than if you were watching a dvd at home. So being around people we find positive and funny is
important and leads to a happier outlook.
9. Therapy: I'm not going to get into much detail about therapy and the different forms but the simple act of going to therapy
gives you the feeling that you are helping yourself and can provide a outlet for you to discuss things. Its important to find
a therapist who you feel comfortable with as your not likely to open up if your not comfortable. Group therapy can also be very
beneficial as it can be very helpfull to know you are not alone. Online depression chat rooms also provide a form of group therapy if
your not able to attend one in person.
10. Reading: Giving yourself other things to focus on can be a great escape from your depression and reading can not only be a
escape but can be very relaxing. You can also benefit even more if you read books on depression as the more informed your are
about your illness the better, remember information equals self empowerment. Reading is also great exercise for your brain.
written by Scott Brett www.depressiontrip.blogspot.com
