Depression. It is such a depressing word.
In fact if you want to skip the descriptive bit below, please go straight
to What We Can Do About It ...
We are looking here at the sort of depression that we can all fall into
from time to time during our lives. What they call mild depression. If
you are experiencing clinical depression, bipolar disorder (intense sadness
and intense elation swings) and/or suicidal thoughts, please seek medical
assistance immediately. This is not something to play with, and the solutions
that we offer here need to be supplemented by proper medical care.
Depression is classed as a mood disorder, which is an emotional disturbance
that continues over an extended period. While sadness is a part of everyday
life, this usually lifts within a few days as you become accustomed to
the situation which triggered the sadness. If this mood continues over
a longer period and is experienced as intense sadness, inactivity and
the inability to enjoy life, this is called depression and it can have
a considerable impact on your life.
Symptoms that you can experience with depression include an inability
to function as normal, a difficulty with normal social interaction, low
self-esteem or lack of self-confidence, pessimism, despair, fatigue, lethargy,
feelings of guilt about the past, helplessness, irritability, poor concentration,
and it can lead to eating badly or insufficiently and/or abusing alcohol
or drugs.
Depression may be more often experienced by those who are introverted,
who are alone or without much social interaction, who have experienced
a major life stress such as death in the family or a relationship breakdown,
or those who are particularly anxious. Abuse of drugs or alcohol can also
lead to depression, as well as some prescription drugs. You may also be
affected by long spells of wintry weather or SAD (Seasonal Affective Disorder).
Even a lack of quality sleep can be a trigger for depression.
A less intensive form of depression is better described as "demoralisation".
You may feel demoralised due to disappointment or loss, as you get low
or discouraged by what has happened. You are more likely to come out of
this after a few days as circumstances improve.
While medically the exact cause of depression remains unknown, and suspicion
falls on chemical imbalances, we see depression as being a much more spiritual
experience, and that this may cause the chemical changes which affect
the body.
WHAT CAN WE DO ABOUT IT?
As a start you can seek help, and the fact that you are reading this
means that you are making an effort towards overcoming this depression.
In fact let's stop using the D word right now.
Here is a step by step strategy. Please consider each step, and if one
seems too hard right now, that is fine, but do come back to the step when
you are feeling more up to undertaking it.
You may wish to play with more than one of these strategies at a time,
but do keep up with at least one of them. Be aware that your success in
each action may fluctuate and that this is natural. Just keep up the good
work, because the mere fact that you are doing these things, at least
one at a time, means that you are closer to your goal of coming out the
other side of this thing.
- If you are feeling disinclined to even get started, perhaps because
you have all these other things you are "supposed" to be doing,
put them aside and do something that you really would like to do right
now. This is not an invitation to go to the pub or
switch on the TV, but it is an invitation to take the dog for a walk,
or cook/bake your favourite food, wash the car, dig weeds in the garden,
or any other mundane task that you feel you can handle for a short while.
This is just a way of getting you moving, right now.
- Determine in this moment that you want to be happy and be able to
enjoy all aspects of your life. Write down on a piece of paper some
of the things you might like to see in your life. Be light with it.
Have fun. Be creative. This is a play list of ideas that you might one
day like to experience or have. Give your list a title of "THINGS
I MIGHT LIKE TO DO OR HAVE ONE DAY".
- If you feel cut off from others make a point of getting out in the
fresh air. Maybe go for a walk in the morning or evening, and when you
see other people just say "Hi!" or "Good day!" and
give them a smile. Nothing more, nothing less.
- Go see a light movie – perhaps a comedy, an adventure or a special
interest movie. Steer clear of anything too heavy, scary or violent,
and also avoid weepies or movies which are likely to set you off again.
Go out to do this. This is not an invitation to rent
a DVD and sit at home.
- Play some sport, perhaps a team sport so that you get the social interaction.
Racquet sports like tennis and squash, as well as aerobic dance are
particularly good.
However if you prefer to cycle, swim, walk, run or ski, go for it.
Just doing the exercise and getting the blood and air coursing through
your body will lift your spirits immensely. Regular exercise releases
endorphins, the brain's feel-good chemicals.
Regular exercise is probably one of the best things you can do, and
it's fun.
- As your mood shifts, and you feel some joy or sense of fun, celebrate
it. Even the smallest of shifts is absolutely perfect and it means that
you are moving in the right direction. You are doing well.
- Read your list of "THINGS I MIGHT LIKE TO DO OR HAVE ONE DAY"
on a daily basis, just to remind yourself where you are headed. You
will attract these things to you as you focus more and more on them.
- Get yourself a wastepaper basket or a box. Every time you have a dark
thought write it down on a piece of paper. Put it into the basket/box
and say "Thank you and goodbye – I am a lighter person now".
Empty your wastepaper basket or box into the rubbish sack each rubbish
collection day. Be aware that whatever was in there is going away for
good.
- Check out your sleeping patterns. If you are sleeping well, this is
great. Sleep is very healing and allow yourself up to 9 hours if you
need it. If you are sleeping more than 9 hours or less than 6 hours
a night, you may need to take some action about improving your sleep.
I have written an e-book on sleep which I can recommend (!). Please
see sleepglorioussleep.com
for immediate download.
- If you do not want to take prescription drugs to shift your mood,
see a naturopath who can prescribe some food supplements (including
5-HTP) and/or a herbal remedy (St John's wort is great but use under
a naturopath's care). Homoeopathy is another alternative solution.
- Take every opportunity to become more optimistic. Whenever you have
something to be optimistic about, make sure that you celebrate it. The
mere fact of doing this makes positive chemical changes in the brain.
- Likewise, gain more control over your life, even if it is in small
ways. This is important in itself, and also has biochemical benefits.
A real double whammy! Yes, every small bit of control helps - just chip
away at them.
- Eat more tryptophan, which increases the serotonin (a natural mood
elevator) in the brain. Tryptophan is found in bananas, beef, chickpeas,
chocolate, cottage cheese, dried dates, eggs, fish, lentils, milk, nuts,
oats, peanuts, poultry (especially turkey), pumpkin seeds, red meat,
sesame seeds, soybeans, spirulina, and yoghurt. It will also help you
sleep better.
- By the same token, reduce or eliminate the things which reduce serotonin.
These include smoking, alcohol abuse, high sugar intake, and too much
protein (e.g. too much meat, not enough veg).
- Also reduce or eliminate caffeine (coffee, energy drinks, colas) and
junk food. Some people are so sensitive to caffeine that even decaffeinated
coffee, chocolate and tea should be avoided. A real shame, but worth
it.
- Yes, improve your diet to a natural healthy diet including fruit and
vegetables.
- Have some fun. Go on I dare you!
- Try some meditation or yoga to help you relax and reduce stress. There
are some great relaxation and meditation CDs around which make it easy
as you don't have to do anything except play them! I like and use the
Insight Program CD available from www.immrama.org.
- Be as positive as you possibly can be. Be grateful for what you do
have in your life. Write these things down as a GRATITUDE LIST. Read
the list at least once a day, and add to it as you find new things to
be grateful for.
- At some stage you need to consider having a Journey Process. The Journey
helps you to heal the causes of the issues in your life – it goes
way beyond the physical expression which drugs try to manipulate. Go
to the very source of the problem and address that in a wholesome, caring,
supportive way.
A Journey Process is a one-on-one, confidential, personalised session
which reaches the core issues at the root of your personal situation,
and starts the healing process where it counts.
Life Magic Healing Centre offers Journey
Processes in Auckland, but if you are elsewhere in the world, take
a look at The
Journey website for your nearest practitioner. I can heartily
recommend this course of action.
- Further information on depression, especially for New Zealanders,
may be found at the NZ Government sponsored Depression
website.
Go well, and allow the healing to take place. If we can help, please
do contact us for further information.
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