Feeling depressedMost people have occasional low moods ,but if you are depressed they become persistent. You may feel tearful and low, particularly in the morning; lack energy and confidence; and find it hard to concentrate or make decisions. Sleep problems and loss of sex drive and appetite are common .Depression is often a reaction to a life event such as bereavement ,or it may have no obvious cause .Lack of sunlight in winter makes some people feel sad, and 1 woman in 10 has depression after childbirth.
Make an appointment to see your doctor if you have feelings of depression that last longer than a week.
NATURAL REMEDIES
St John’s wort is a popular herbal remedy for mild depression. Taken as a tablet once a day,it appears to be as effective as some prescription antidepressants. Like prescribed drugs ,it can take some time to work.
CAUTION: Check with your doctor before taking St John’s wort. Don’t use it if you are already taking prescribed antidepressants or the contraceptive pill.
Essential fatty acids or EFAs, are obtained from foods and play an important part in forming healthy cells and nerve tissue. A group called omega-3 EFAs may also help to regulate hormones and brain chemicals that control mood, and can help to reduce symptoms of depression. You can boost levels of these EFAs by eating olive oil, walnuts, and oily fish, such as salmon and mackerel.
Boosting omega-3 EFAs
Make sure your diet includes 2 or 3 portions a week of oily fish, such as grilled mackerel.
What you can do yourself
There are several lifestyle changes and home treatments that can help you through a short period of feeling low, They will also support treatment given by your doctor.
* When you are depressed, even simple tasks may seem difficult. Set a small, achievable, pleasant goal for yourself each day, such as taking a walk around the block or having a special breakfast. Adopt the same approach if you feel you have an overwhelming list of problems Tackle only one problem at a time if necessary, break it down into smaller, achievable goals and work through them.
* If you have occasional sad or negative thoughts, distract yourself by listening to the radio or watching TV, which require little concentration.
* Try to avoid extra stress. If possible, postpone or delegate important decisions. Look rationally at the work you have to do; focus on essential tasks and sideline less important ones.
* Don’t bottle things up. You may find it a relief to share your feelings and emotions with sympathetic relatives or close friends. Talking about problems is not a sign of weakness.
* Try to eat regularly, even though you may not feel like it. Choose foods that you enjoy, but make sure you include plenty of vegetables, fruit, bread, pasta, rice, and potatoes. Have small portions if you don’t feel like eating large meals.
* Exercise helps you relax, improves sleep, and may reduce depression by releasing chemicals in the brain that improve mood. Just going for a walk or doing some gardening is beneficial. Everybody should be capable of taking some exercise, but if you have a medical condition (such as arthritis or a heart problem),check with your doctor first.
* Try the natural remedy St John’s wort to relieve low moods (see NATURAL REMEDIES)
* Include foods such as oily fish and olive oil in your diet to boost your levels of essential fatty acids, or EFAs (see NATURAL REMEDIES, left). These substances may help to combat depression.
* Cut down or stop drinking alcohol. Although it may appear to offer a “qiocl fix”, alcohol can contribute to depression and also affects your physical health.
* Stop using any recreational drugs, such as cannabis or ecstasy; they can have long-term effects that contribute to depression.
* If your sleep is disturbed, try reducing your caffeine intake, and avoid sleeping in the day.
* If you regularly feel tense and find it difficult to unwind, try practicing deep breathing exercises and muscle relaxation methods.
* If possible ,try to identify the cause of your depression. Defining your problem may help you to stop feeling guilty about your feelings an
d, with time, you may become able to deal with the underlying difficulty.
* If you are regularly depressed in the winter months ( a condition known as seasonal affective disorder, or SAD) you may benefit from light treatment.
PRACTICAL TIPS
Coping with SAD Symptoms of seasonal affective disorder usually develop as the days get shorter in autumn. You may feel sad, low, and tired, want to sleep more than you normally do, and have cravings for starchy or sugary foods, Increased exposure to natural light is thought to help SAD sufferers, so try the following tips.
* Try to get outdoors as much as possible on winter days. Even on dull, cloudy days you will benefit from exposure to natural light.
* Arrange work and home conditions so that you are exposed to as much natural light as possible. Work by a window if you can. Trim back trees and bushes around your home to let in light.
* If possible treat yourself to a short winter break in a sunny country.
* Some people find light therapy helpful. This is usually given using a special light box that emits a very bright light. Other devices simulate a natural dawn in the morning. Light boxes are usually expensive, so discuss what might be of value with your doctor you invest in equipment.
Using light therapy
You can carry out normal activities, such as reading, working, or eating, while staying close to the light box.
Seek further medical advice
Arrange to see your doctor if :
* Your depression is becoming more severe and/or lasts longer than 2 weeks
* You are taking prescribed antidepressant drugs and they are not having an effect within the time span suggested by your doctor.
