Fighting Depression by Living Naturally

Depression is a complex condition with varying degrees, but overall it is characterized by a feeling of anxiousness and helplessness. The result is loss of energy and living in a constant state of sadness. Sadly, depression is prevalent in today’s society.

The increase in the prescription of antidepressants worldwide is staggering. Over 164 million prescriptions were written in the US alone in 2008.

Diet and Supplements

If we’re not starving ourselves, we’re eating empty-calorie, zero-nutrient, over-processed foods. The severity of depression can be managed by getting back to food-eating basics: eat a few fresh-made, well-balanced meals throughout the day with two small healthy snacks in between. Opt for home-made meals with a nutritional balance. Choose animal and plant-based proteins, whole grain “unprocessed” breads, fresh fruit and vegetables and if you must have sweets, choose those only homemade from real sugar. Avoid anything processed, “fat-free” or frozen. Processed foods are poison and your body needs fat to keep your brain working properly. Eat the “old-fashioned” way (like grandma used to make) and you will get the nutrients your body needs to stay healthy. Eat apples as a snack instead of a donut. Drink water instead of soda (try carbonated water with a splash of fruit juice for a soda-like effect). Make your own salad dressing – every little bit helps.

Avoid caffeine, tobacco, alcohol and excess sugar. These substances work to give you a momentary “high” but the crash afterward will leave you with a suger low on top of your mental low. And while many people believe herbal remedies, such as St. John’s Wort, are effective in managing depression, recent studies have proven otherwise.

Eating only natural and fresh foods will make a big impact on mood. If the supermarket is too confusing, limit your shopping to an “organic” store. While a little more expensive, at least you can shop with confidence that you are getting fresh foods.

Stress

The ability to manage stress is a big player in the ability to manage depression. Stress is unavoidable, so we have to be taught what to do with it. Pick your battles and try to channel stress into something positive. Is the source of stress easily ignored? Can the situation be turned into something constructive? Can you just laugh this one off? Or is it something that has to be confronted? If the stressful situation is too complex, such as a divorce, it might be wise to seek therapy. Knowing how to deal with stress has a big impact on your state of mind.

If you have too much stress (as in the case of the career mom), get help from a co-worker or family member to reduce your amount of “to-do’s”.

Exercise

There is a condition known as a “runner’s high”. It is caused by endorphins being released as a person exercises. Endorphins are the brain chemicals you release when you laugh or have sex. Anyone who completes a session of “cardio” is releasing endorphins. As a result, a dedicated exercise program is a good way for a depressed person to feel happy and relaxed.

Any vigorous exercise will release those endorphins and lift your mood. Pick an exercise that fits your lifestyle and is something you like to do. If you are a person that needs to work out with others, join an aerobics class, running club or swim team. Weight-training will help build muscle, but endorphins are only released with cardio exercise. And yes, enthusiastic sex counts!

When designing your workout program, set attainable goals for yourself and work towards them. When you reach those goals, set new ones. You should be working out for at least a half hour four times a week.

Now, for the first few weeks, you will wonder if endorphins are painful (they aren’t – that is just your muscles getting into shape), but after your first few weeks you will start to develop an “addiction” for the exercise. That is your body craving the endorphins.

Have Fun!

One of the biggest problems with North American society today is that we forget how to be adventurous and have fun. We get set in our daily commute, days at the office and driving the kids to soccer. We eat the same thing over and over. We yell at the kids to hurry up. We are drones in our hectic lives and we never get any enjoyment out of life. Monotony is a way of life these days, it seems.

To avoid becoming depressed by monotony, you need to set some time aside for yourself every day. Take at least half an hour every day to do what you want to do. This is your time, so your kids will have to wait for you to fill their next request. Read, do some gardening, take a walk, lunch with an old friend, workout, take a class or go shopping. The kids will appreciate your state of mind after you have your short timeout from the everyday.

If you still want more adventure, think about a weekend or weeklong trip. What have you always wanted to do? Your choice should be within your budget and something that includes the family. Why not rent a sailing ship and tour the Virgin Islands? What about skiing the Alps? Even something as local as a helicopter ride over your house can lift your mood. Do something new. Mix it up. Being adventurous will have a big impact on your spirits.

Happy, Naturally

Give yourself some time to make these adjustments in your life. It will take some time – and some work - to see the positive affects. Managing your own diet, exercise, stress and adventure plans will not cure your depression but it will help you take some small steps in turning those sad feelings into happy feelings.