What can we do about depression?

Depression causes a persistent feeling of sadness and loss of interest in life. Symptoms are usually severe enough to cause noticeable problems in day-to-day activities, such as work, school, social activities or relationships with others. Some people may feel generally unhappy without really knowing why. Symptoms may include:

• Sadness, emptiness, or hopelessness
• Loss of interest in normal activities
• Sleep disturbances, including insomnia or sleeping too much
• Lack of energy (even small tasks take effort)
• Reduced appetite or compulsive eating
• Anger, anxiety and agitation
• Lack of focus and determination
• Frequent thoughts of suicide
• Unexplained body aches

Common depression triggers

• Stress is a very common depression trigger. It is not uncommon for mental health conditions, like stress and anxiety, to be a trigger for depression. If you have been under a lot of stress lately, you should know that it could eventually lead to an increase in your depressive episodes. Look for natural ways to relieve your stress that also help with depression at the same time, such as aromatherapy, taking a hot bath, or getting some exercise.
• Alcohol and drug use can exacerbate depression. While drinking casually might seem harmless, it is not going to last and can actually make depression worse because you get a short-lived peak in your mood, but then a much longer low after you sober up. This is the correlation between having a hangover and being depressed. It is not the hangover, but that alcohol was causing you to be triggered for depression.
• Reduced vitamins and minerals: A leading factor that connects diet and depression is the reduced amount of vitamins and minerals in your system, which can lead to health issues. You can avoid this by having a juice, smoothie, or vitamin-rich meal each day.
• High sugar levels: When sugar is metabolized in your system, it gives you a boost of energy at first and then you can be left feeling sluggish and tired. The crash from the sugar can lead to depression due to the fatigue it may cause. If you need something sweet to combat a craving, consider going with a natural fruit instead.
• Food coloring: Studies have shown that certain food dyes and colorings, even natural ones, can cause depression-related symptoms. They can cause fatigue, slowed circulation, or emotional issues. In fact, there are some research studies that point to food coloring as a contributing factor in sensory processing disorders and other related emotional issues. Avoid processed foods when possible.
• Physical Pain: Persistent, chronic pain is highly correlated with depression. This is particularly true for chronic head, neck and back pain. It is true for disease-related pain as well such as diabetes, cancer or heart disease. Pain can result in a domino effect that includes loss of sleep, irritability, less social interaction, higher stress levels, and even impact to financial well-being. If you can relate to this, a doctor of chiropractic could be your best solution. Here is one such example from a local chiropractor in Orem.

Natural relief

Depression treatment typically uses a combination of prescription medicines and counseling or therapy. Though these methods can be effective, there are also alternative options that are promising. If you’re interested in trying supplements, be sure to talk with your doctor, therapist, or psychiatrist to determine which are best for you, the amount. and if there are interactions with other medications you may be taking.        

• St. John’s Wort has been used to treat a variety of health conditions, including depression and mental health disorders. This herb also has anti-inflammatory properties and antibacterial and antiviral properties. Today, it is a popular alternative antidepressant medicine used in Europe.
• SAMe is made naturally by the body and is prescribed as a supplement to treat a variety of conditions, such as depression, osteoarthritis, heart disease, attention deficit-hyperactivity disorder (ADHD), and seizures. In the brain, SAMe helps produce serotonin, melatonin, and dopamine (if you have been diagnosed with depression, you may have inadequate serotonin levels).
• Omega-3 Fatty Acids are essential fatty acids that may be good for relieving symptoms of depression. These fats are important for neurological development and growth, but the body can’t make omega-3s on its own. They are found in supplements and foods, including fish, some nut oils, and some plants.
• Vitamin B is important to your brain health. Low levels of these vitamins are linked to depression. To diagnose a vitamin B deficiency, your doctor may draw a blood sample for testing. If your levels are low, you can increase your vitamin B through your diet. B-rich foods include meat, fish, eggs, and dairy. If your vitamin B levels are low or your doctor wants to increase them quickly, they may suggest a daily vitamin B supplement. In cases of severe deficiency, your doctor may recommend a B-12 shot.
• Vitamin D has many health benefits. Adequate levels of the “sunshine vitamin” help your body absorb calcium, which keeps your bones strong. It has been shown that people with depression tend to have low vitamin D levels, so maintaining adequate vitamin D levels may help reduce it. Your body makes vitamin D when your skin is exposed to sunlight. You can also get vitamin D from certain foods, including cod liver oil, milk, sardines, and eggs.
• Exercise can’t be overstated. Yoga helps you become more mindful of your body. The stretching and breathing techniques often help you quiet your body and mind and help you find emotional release. Running is a full body workout, cardio workout, and can help you with weight gain that might have been caused by depression. It helps by getting your body moving, getting stress out of your system, and helping you focus on something other than your depression. Crossfit workouts provide the chance to get a high intensity workout in a short amount of time. It puts your body through its paces and allows you to work muscle groups and areas that have been affected by depression and depression-related pain and stiffness.
• Mindfulness practices, such as meditation and journaling, can also help depression issues that are considered mild or moderate. The idea behind mindfulness is to focus on the positive, removing the negative from your life, and moving into a better space in yourself an environment. This can help give you a better outlook on life and help you get things back on track. Though this may not work for severe depression, it can help reduce symptoms.

When to see a doctor

Depression is an issue that may have bothered you for several years. You may think that it was something you could handle but sometimes it becomes worse. If you are not already seeing a doctor, below are some times you should consider getting professional help.

• Natural methods don’t seem to be helping enough. When your depression issues first started, you probably hoped that over-the-counter and natural options would work. For a while they may have helped, but over time, you still feel depressed. If this sounds like your situation, then you need to go to a doctor. The reason is because natural treatments often can help mild depression issues, but if there are more deep-rooted issues, you probably need professional help. Your doctor can also prescribe medications that could help your specific condition.
• Self-harm can involve someone cutting themselves, but there are also issues with self-harm that can involve drugs, drinking, and can even go so far as to include ongoing harmful behavior. If you are doing this, and find it is your only source of release, you need to go to a doctor.
• Suicidal thoughts can put your life at risk. This is the time that you urgently need to seek a doctor for assistance. If the suicidal thoughts are severe, make sure that you seek an emergency clinic or hospital for assistance.

Remember, there are different types of depression and each one has a different type of treatment plan. Be open to the fact that you may have a different form of depression than you might have thought. Be open to different options that could help you.

At The Arise Society we are dedicated to helping students overcome their mental health challenges, including depression and anxiety. We offer one-on-one counseling for all our students and provide 24/7 support. Our students’ depression issues, goals, and overall well-being are our priority, and always will be.

Sources

https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007

https://www.healthline.com/health/depression/herbs-vitamins-supplements#natural-relief