SIGNS OF DEPRESSION
Even those individuals with excellent mental health feel down and depressed at times. Once you understand the signs and symptoms then it is much easier to find the appropriate treatment for depression. The following is a list of common signs of low mood that are perfectly normal when they happen occasionally:
- A lack of interest in everyday life or lack of energy
- A change in appetite or sleep pattern
- Sexual problems
- Difficulty making decisions
- Irritable or grouchy mood
- Feeling hopeless or helpless
It is important to seek help if the above signs are long lasting. A good rule of thumb is to seek help if depressive signs and symptoms last for over 2 weeks. Furthermore, if you notice that depressive symptoms are having a significant impact on your relationships, physical health, or school or work performance then this is also a signal that you should seek help.
Often times signs of depression are caused by physical or medical problems. Seek advice from your primary care physician to check for physical or medical problems. The sooner help is sought out the better.
DEALING WITH DEPRESSION
There is always treatment for depression if individuals do not feel capable of managing depression on their own. Each case of depression is different, but regardless of the severity the following forms of help are always available:
1) Counseling/Therapy – qualified mental health professionals can aid you in better understanding your feelings, and developing solutions to your problems. (Group or individual counseling is available)
2) Self help groups – These are typically informal support groups made up of individuals who are going through similar problems
3) Medication – primary care physicians and psychiatrists can prescribe certain medications to help relieve various symptoms of depression.
Seeking help is a sign of strength, not weakness.
TREATMENT FOR DEPRESSION
Depression medication often helps to produce chemicals in the brain that everyone can produce through natural means. Two of the most common chemicals produced by our brain that foster a positive mood are endorphins and serotonin. There are many things we can do to encourage natural production of endorphins and serotonin in our brains. The following strategies are natural remedies and treatments for depression that we can all do.
- Vigorous exercise – strenuous exercise has been shown to release endorphins (consult with a health care provider prior to starting any new exercise routine).
- Listen to soothing music – 30+ minutes of instrumental or classical music.
- Get outside on a sunny day – have you ever felt great when you’re out in the sun? That’s the endorphins flowing.
- Eat spicy foods – spicy foods trigger endorphin release in the brain.
- Laugh or cry – researchers have shown that both laughing and crying cause a release of endorphins and often leave us feeling a sense of relief afterwards.
NATURAL TREATMENTS FOR DEPRESSION
Medications such as Prozac elevate serotonin levels in our brain, which in turn improves out mood. Many do not know that there are many natural strategies for elevating our mood that do not involve depression medication.
The following are natural depression remedies that help to produce serotonin in our brains:
- BREATHE – Deep belly breathing has been shown to increase serotonin levels in the brain.
- Eat protein – protein contains tryptophan, which converts to serotonin in our brain.
- Exercise – exercising for 15-20 minutes per day is a huge boost to mental and physical health.
- Sleep well – serotonin has been connected to appropriate sleep, so maintain an excellent sleep routine to aid in producing the right amount of serotonin to improve mood.
- Take a fish oil supplement – okay, so this doesn’t boost serotonin levels, but fish oil has been proven to enhance brain health and regulate mood, which in turn helps to manage depressive symptoms.
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