Depression advice...help please?

Question

i have been feeling real depressed lately so whats a couple of ways of making me feel better?

Answer 1

Have a full medical checkup. Ask yourself: "Why do I feel depressed, and when did I first start to feel this way: can I associate this with any recent change in my life?" (if so, it is probably situational depression: counselling, such as Cognitive Behavioural Therapy is indicated). Or, was it a more gradual thing, with no apparent cause? (nutritional deficiencies, hypothyroidism, environmental toxicity, or reactions to some medications, etc., becomes more likely as the cause).

Antidepressants work quicker than the following; 2 - 6 weeks, but you may have to adjust dosage, or types, whereas St. John's wort is effective for most people, tolerance doesn't develop, and the few side effects don't occur often, and even then are normally not severe.

It doesn't cause sleeping problems, or weight change, but usually takes at least 2, and generally 4 - 6 weeks to become effective. A recent, independent German double blind study showed it to be as effective as Sertraline (marketed in the USA as Zoloft: a commonly prescribed antidepressant) in cases of major depression, with far fewer side effects, and those were generally better tolerated, with a lower rate of discontinuation. Unlike antidepressants, where sexual dysfunction is a common side effect, it happens much more rarely with St. John's wort (I have noticed no effect in this area).

Remember back to a time when life was full of promise, or a day when you felt particularly good, or possibly excited from a good result. Emotional states are associated with memories, and if it isn't major depression, this method can help.

A multidimensional approach to treating depression without medication follows. All except for no. (7.) are safe to use with medication, but not St. John's wort, because of interactions, and it's sensible to check out anything else first with your doctor.

(1.) Take 4 Omega 3 fish oil supplements, daily: (certified free of mercury) it is best if consumed with an antioxidant, such as an orange, or grapefruit, or their FRESHLY SQUEEZED juice. If vitamin E is added, it should be certified as being 100% from natural sources, or it may be synthetic: avoid it. Also take a vitamin B complex which is certified as being 100% of natural origin; a deficiency in vitamin B9 (folic acid, or folate) is known to cause depression. Around 30% - 40% of depressed people have low vitamin B12 levels. Depressed females using the contraceptive pill may benefit from vitamin B6 supplements. ~~~ (2.) Work up slowly to at least 20 minutes minutes of exercise, daily, or 30 - 60 mns, 5 times weekly. Too much exercise can cause stress, which isn't wanted when dealing with depression. ~~~ (3.) Occupational therapy (keeping busy allows little time for unproductive introspection, and keeps mental activity out of less desirable areas of the brain).

(4.) Use daily, a relaxation method* and/or yoga*, and/or Tai Chi. ~~~ (5.) Initially, at least, some form of counselling, preferably either Cognitive Behavio(u)ral Therapy, or Rational Emotive Behavio(u)ral Therapy. ~~~ (6.) Maintain a mood chart, and daily activities schedule. ~~~ (7.) As options, if desired, either a known, effective herbal remedy, such as St. John's wort, (the strength varies, but the supplier should be using a standardised hypericin content, so follow the directions) or supplements, such as SAMe, or Inositol (from vitamin and health food stores, some supermarkets, or mail order: view section 55).

If 5HTP is used to boost serotonin levels, (which are low in depressed people) it is best taken with a high carbohydrate, minimal protein meal, like pasta with tomato & basil, and avoid protein for 90 minutes, before, and after, to maximise the amount crossing the blood/brain barrier.

Also, 80% of people in the Western world have low magnesium levels, and these are known to cause depression & anxiety. Try the magnesium supplement types shown in http://www.real-depression-help.com/ Some of these will be available in pharmacies, or supermarkets. Low levels of calcium, and potassium can also cause depression. Have your blood tested, and correct any deficiencies, preferably through improved nutrition.

An improvement can be noticed in as little as a week, if a deficiency is the cause. Also, iodised salt is much preferable to regular salt (one of the treatments in books on depression is iodine drops). Try to imagine, as vividly as possible, a time in the not too distant future, when you have overcome this temporary setback, and things are much better. *View section 2, on the first 3 pages, and also pages R, C, I, and section 11, at http://www.ezy-build.net.nz/~shaneris  

Answer 2

Why are you depressed, may be there is a reason for that? In that case you have to try to resolve the problem. How old are you? I would recommend to try another new thing, new hobby. You can find something that interesting for you: drawing, stained glass, dancing, etc. You can take some short course witch can keep you busy.  

Answer 3

I am one that doesn't believe that every problem needs it's own special pill.  I feel the medications are out there for certain people, but to try certain things before taking medication.  With that said... I feel one of the best ways to start dealing with depression is a journal.  If you are not able to talk with a professional start to keep a journal.  You will be amazed at how much information will flow out, and you can look back on certain events and figure yourself out.  It's also important to start seeing the positive in everything.  Before you go to bed every night try to think of something positive and be thankful for that.  Even if it's just family, or being alive.  Set goals, and focus your energy on achieving those goals.  Realize that you are the only person that can change your life.  Find that inner strength to get through this.  Once you start to be negative again, force yourself to change your thoughts back to positive.  Everyone goes through this, it's just a matter of being strong enough to change your mind set.  If you are able to speak to a professional just to talk to someone that is not going to judge you I would recommend that.  

Be strong, and just keep going day by day.  Good luck