12 Tips for Managing Depression ... Naturally

Begin and End Your Day with Prayer

Here are  your 12 tips for managing depression.

1. Pray: Start each morning off with a prayer. Here’s the one I like to use. Then, end your day with a prayer or by reading something from the Holy Words as revealed by whichever prophet you believe in. The holy words revealed by the Prophets have creative power and they can change your life, i.e. help you create a new life. Here’s a simple cry for help as revealed by the Báb (Arabic title meaning the Gate). Say it one time or chant it 9 times or 19 times, or as many as you need to help you find peace and comfort.

“Is there any remover of difficulties, save God? Say praised be God. He is God. All are His servants and all abide by His bidding.”

2. Watch What You Eat: Because depression can be triggered by nutritional deficiencies, poor diet, the consumption of sugar and food allergies, it is important to be ever conscious of what you ingest. Some general guidelines are:

1. Eat complex carbohydrates which have a calming effect on the body. A diet that includes plenty of raw fruits and vegetables, with soybean and soy products, whole grains, seeds, nuts, brown rice, millet and legumes.
2. Eat high protein foods, such as salmon or white fish; these foods promote the production of dopamine and norepinephrine which increase alertness.
3. Omit wheat products from your diet as the gluten in wheat has been linked to depressive disorders.
4. Food allergies: Try to find out if you have food allergies since these can contribute to depression.

3. Watch What You Drink: Avoid alcohol and caffeine.

4. Get Enough Sleep: Most people require at least 7 to 8 hours of rest each day to function normally. If you feel tired and run down from too much stress and tension in your life, it is okay to have an occasional “sleep in” over the weekend to “catch up”. But try not to overdo it. Try to maintain a pattern or a schedule for getting your 7 to 8 hours each night and do not deviate from this. If you work a swing shift, you may have problems as this could interfere with the regulation of your internal body clock. Working the same shift daily is preferable to working a rotating shift. Though you may tend to believe that working a swing shift is not affecting you, just add to that the fact that you may not be eating right or exercising regularly and you too will conclude that it will be impossible for the body to readjust that internal clock efficiently without the proper tools. So, do whatever you have to do to get a “one shift” or straight shift job if you are experiencing chronic or recurrent bouts of depression.

5. Smoking can’t help: People who smoke are more likely than non-smokers to suffer from depression. Smokers may benefit from Zyban or Wellbutrin SR (prescription medications).

6. “So You Think You Can Dance”: Music can affect mood and can be useful in alleviating depression.

7. Walk, Swim or Do Something: Vigorous exercise can be an effective antidote to bouts of depression because the brain produces endorphins and enkephalins which are pain killing chemicals. Exercise is touted as the best way to get rid of depression because it produces a natural “high” when you are feeling down.

8. Herbs from the garden: Some herbs are known widely for their beneficial effects in the treatment of depression. My herb of choice is valerian root which can be purchased in pill form at your local Wal-Mart store in the health supplements section located by the pharmacy. Other useful herbs include:  St. John’s wort which should not be taken if you use antidepressant prescription drugs or any medication that interacts with monoamine oxidase (MAO) inhibitor drugs. It can also be used with caution during pregnancy. Ginger, ginkgo biloba, oat straw, peppermint and Siberian ginseng are useful. If you have high blood pressure, hypoglycemia or a heart disorder, you should not use Siberian ginseng. Kava kava is an herb that can be used with caution. Do not use if you are taking prescription anti-depressants or are pregnant or nursing.

9. Check Your Attitude: Become an Optimist-Learn to recognize and reroute negative thinking patterns. Cognitive Behavioral Therapists specialize in this type of work. Keeping a daily log can help you recognize distorted thoughts and develop a more positive outlook.

10. Sugar, Sugar, Everywhere: avoid processed sugar of any kind. Also avoid the so called “good” sweeteners such as honey, molasses, and fruit juice. Instead eat complex carbohydrates as mentioned in item #2. Do not use artificial sweeteners (i.e. Nutrasweet, Equal) which contain aspartame which blocks the formation of serotonin. Try Stevia instead. This is a natural sweetener derived from a South American shrub and does not have the same effect on the body as sugar and does not have the side effects of artificial sweeteners.

11. Stressing You Out; try to remove yourself from stressful situations. Got an abusive spouse? Unruly children? A job made in hell? The simple answer would be to leave them all, but of course life is much more complicated than that. When you are under stress or a great deal of tension, try to consult with friends and counselors, or use employment assistance programs which may be available where you work. Each can offer assistance in helping you manage your particular stressors.

12. Take your prescription medication and keep your counseling appointments with your mental health professionals. There are many effective treatments for depression and affective disorders and many stages of this dis-ease. But as with all treatments, the remedy is only as good as your commitment to using it. If you are currently under treatment for depression, continue your treatment as planned. Alternative preventative and maintenance remedies are offered here for consideration, but should not be used without first discussing your plans to change or switch regimens with your doctor or counselor.

Remember, 80 to 90 percent of depression can be treated effectively, according to the American Psychiatric Society. But only a third of those suffering from the impairment actually get the help they need.

“A good support system from friends and family members is often crucial in getting a depressed person to seek help for his or her illness,” the Balchs note.

So do yourself a favor: start to learn how to reach out to others even when you don’t want to reach out, especially when you don’t want to reach out. It could save your life, or at a minimum improve the quality of your life.