.....Simple and natural solutions that the drug industry does not push, nor want you to know or do.
Certain times of year (usually Spring turning to Summer or Fall going to Winter) are hard for many people who experience depression (or mania) ... it is generally a high point for depressive episodes. For people feeling depressed right now, or who have a history of depression, and who may also have a strong aversion to taking drugs, or bad experiences with such, I offer the following things which can be done to manage depression without the use of medication, or along with your medication. These things can be done by anyone to improve their overall mood and health, depressed or not.
Be aware that taking a pill every day is much easier than the effort required to do these things, but the following have been shown to be highly therapeutic, and when followed trump pills hands down, with NO SIDE EFFECTS ... except for happiness and an improved outlook. I am no psychiatrist. I am Bi-polar, well managed I might add. The information here comes from my own research and experience in trying to manage and overcome my own depression and mania - hopefully it will help others too.
Keep in mind that all of these things below can be done in conjunction with medication ... it is not a case of either-or.
If you are currently on medication please continue it. If you desire to wean yourself off your medication please discuss this decision and these methods with your doctor, and do so under their care. Some antidepressants/antipsychotics cannot just be stopped cold turkey without adverse reactions, and rebounds.
Realize that the medical profession has a huge predisposition to prescription. Psychology (counseling and therapy) is somewhat a dying art, in favor of science: Psychiatry, which is basically plying drugs in trying to find the "right" chemical cocktail. Some physicians may not be cool with you NOT taking drugs given your situation, or given theirs. Pay attention to their advice, especially if you're in an extreme place where your judgement is not clear (depression or mania). If you're seeing a psychiatrist, it's a pretty safe bet that your judgment or something surrounding your head-space is off in some degree. No matter how much we stigmatize mental illness, there is nothing wrong with seeing a Psychiatrist, or seeking mental health and wellness. If you ask me, everyone is mentally ill, in one shape or form (or many). Some people are just mentally ill in socially acceptable and functional ways.
1. Exercise: Exercise daily at least 30 minutes. If possible get outdoors in the sunshine and fresh air (hard to do sometimes with an inversion or bad weather). Do anything active, especially if you enjoy it. This should be something that elevates your heart rate and gets the blood moving. Extensive research shows that the increased blood flow to the brain which is achieved during exercise can improve brain function, memory, and stave off Alzheimer's.
Exercise and Alzheimer's: http://phys.org/news205430929.html
Exercise and Mood: http://www.mayoclinic.com/health/depression-and-exercise/MH00043
Exercise and Memory: http://www.memory-improvement-tips.com/exercise.html
It's interesting that something as simple as exercise is such a common and effective solution to many of the health problems people experience today, not just those of the mind. There is truly a mind-body connection. This is why Exercise tops off my list. The rest are somewhat random.
2. Positive Self Affirmation: Watch your inner dialogue closely (the peanut gallery). Cut short thoughts which are negative, and while acknowledging problems and issues, try to find the good things in yourself, the situation, and in others. PMA = Positive Mental Attitude. If you run, cycle, or otherwise exercise, write yourself a self affirming cadence, much like they use in the military for training cadets to love the Armed Forces. "I am great oh yes I am...I eat meat and I love spam...I love to sing I love to run, I go running just for fun!" If you are embarrassed to sing it out loud, sing it in your head. Whatever, make it reinforcing to you and your desired self and behaviors. Fake it till you make it. If you tell yourself something long enough you will believe it and it becomes part of you. It becomes your story. Dare to tell yourself a different story, or look at the story anew. Whatever you believe, believe first and foremost in you. Don't be reluctant to congratulate yourself, for even small successes and accomplishments. See also Mindfulness (i.e. Google it).
3. Omega-3: Take a high dose of an omega-3 suppliment daily. Studies have shown a good therapeutic effect of Omega-3 Oil on mood. I take 3 grams a day (three 1000mg pills), but your effective dose may vary. The great thing about this is that since it is a food you cannot overdose on it (it's just fish oil). A study has shown a few adverse effects of high doses but consider the source of that study (It is my opinion that the FDA is in bed with big pharma - google that if interested). Find a good source with high levels of EPA and DHA, also be aware that Mercury levels can be a problem in low quality sources. I came by this information by reading The Omega-3 Connection http://www.amazon.com/The-Omega-3-Connection-Groundbreaking-Anti-depression/dp/0684871386,
But there is a lot of information online, http://en.wikipedia.org/wiki/Omega-3_fatty_acid
4. Gratitude-Appreciation: Make a list, mental or physical, of the things for which you are grateful. Refer to this list as a daily ritual. Each day try to mentally add one thing after reading the list ... this can be something as mundane as appreciating the fact that you have running water, or paper to write on - compare your current situation with the thousands of years of human history and suffering and appreciate your place in time. There are many things you experience every day that are a blessing and a joy, and you are so acclimated to the comfort that you miss the intrinsic joy, or at least the appreciation that you should be feeling. Our minds are differential engines, state machines that are constantly comparing and evaluating things. Practicing gratitude and appreciation helps you acknowledge that things are pretty darn good, and could be a lot worse. Tape this list in a location you see every day - like by the mirror where you brush your teeth. Also, try to find one thing each day you look forward to ... even if it's something so simple as eating dinner with your family or hugging your kid/spouse.
5. UV Light: Daily exposure to full spectrum ultra-violet light can greatly improve your mood. I try to get at least 30 minutes a day. This can be a UV light panel set up by your computer, or where you like to read (I read in front of a window with southern exposure almost every day). This can also be done in conjunction with your daily exercise ... if you have a treadmill, setup an ultraviolet (full spectrum) light source by it while you walk or run. If you can get out in the sunshine, do it. This is also know as Seasonal Affective Disorder - SAD. I have a theory that it is a residual evolutionary hibernation mechanism to which some people are more sensitive, shutting down as the daylight hours decrease.
http://en.wikipedia.org/wiki/Seasonal_affective_disorder
6. Diet: A diet high in nutrients and fiber is very beneficial. Avoid eating high calorie-low nutrient foods on a regular basis - sadly this describes most fast food, and most American's diet. This diet will almost certainly mess you up in more ways than just your mood. Try to eat foods in their whole and unprocessed state, even if it's just an apple or a carrot a day. Look for natural foods which are rich in color - this usually indicates high nutrient content. Try to eat a diversely decorated salad with lots of different greens routinely, or if not that at least a few vegetables every day. Snack on a stalk of Celery or a Carrot. Grind flax seed and sprinkle it liberally over your Oatmeal, yogurt, or in your morning protein shake (Flax Seed is a natural precursor to Omega-3 production in the body). Hydration is also important to nutrition and proper metabolism. Drink water - not soda or "energy" drinks. Actively be aware of your sugar intake and avoid too much sugar (sugar crash among other harmful effects). Processed sugar is ubiquitous in our foods, and can put you on a sugar cycle of high and low energy states that are easily mistaken for mood. There are all kinds of good things to eat and drink - This is one more thing to be thankful for and take note of as advised in step 4, that you enjoy such a plentiful and varied choice of food - enjoy that variety, and ditch or highly limit the addictive stuff.
7. Vitamin D: Studies have shown that Vitamin D deficiencies can effect mood. I take a daily dose of 1000 I.U. This goes along with points 5 and 6. http://www.livestrong.com/article/511578-does-vitamin-d-affect-your-moods/
8. Smile Therapy: Practice forcing a smile for a prolonged period each day - The Pencil Trick - place a pencil between your teeth and do not let your lips touch it. This forces a smile that can be maintained for a long period of time. The following video by Dr. Lynn Johnson contains some really good information about this therapy: http://www.youtube.com/watch?v=LmNDwFmsFmo When you smile in daily experiences, try to make that smile as genuine as possible, smile from the heart. This is known as the Duchenne Smile. If you have the ability, look at yourself in the mirror for a prolonged period of time and find your happy place - see how your face changes. Try to find a genuine mind and body connection between your facial expression and your happiness - this is also a Duchenne smile and it involves all the related muscles in your face and around your eyes. aka micro-expressions. You are transmitting this signal daily to others and it definitely affects how they treat you and see you. We (our brains) are highly skilled at reading people's faces and are tuned in to these micro-expressions. Tune yourself :)
9. CBT - Cognitive Behavioral Therapy: This is a very broad and deep subject. I personally feel that once learned it can be practiced independently from a Psychiatrist. I have never had CBT. All the psychiatrists I've seen only felt the need to prescribe me medication, and never anti-depressants, and never therapy. The adage about hammers and nails comes to mind. I have researched CBT on my own and applied the principles to my own behavior and thinking. In a nutshell, the approach seeks to examine and root out thinking errors - bad thinking and rationale that lead to bad behavior and mental anguish. It is a very effective therapy. If you see a psychiatrist/psychologist, request that they practice this with you if they are so trained. This practice has a lot of commonality with mindfulness and meditation (See 2 and 15). http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy
10. Laugh: Learn to laugh at yourself and others. Lighten up - cut yourself some slack. Do not blame yourself for being sad. Don't label yourself as an inherently sad person. Label yourself as a happy person who loves humor and laughing and being happy, that is sometimes sad, and for good reasons. Don't expect that you will always be happy, and don't frame unhappiness as personal failure. See sadness and disappointment as a natural part of life, not a personal defect. Recognize situational factors for your sadness that are external, and look for positive ways to deal with, think about, and overcome these situations. Realize that there may be genetic physiological reasons for your condition, and that this is just something you must learn to manage. Engage with people who make you laugh and feel good about yourself, and treasure these relationships. Read the comics. Find a Joke-of -the-Day. Look for things which lighten your mood and make you laugh and smile. Dare to be happy - dare to be stupid. :) A good laugh session can do wonders for your mood - rent and watch a video of your favorite comedian or a funny movie. If you're so inclined I hear there's Something about Merry...that is if you wanna. :)
11 - Low-T: If you are a man of increasing years you may be suffering from Low Testosterone. There is a strong link between mood and motivation and testosterone levels. The good news is that many of the behaviors listed here can be effective in treating Low-T WITHOUT the use of topical testosterone, which is expensive and creates its own problems (short circuits the body's natural T production and shrinks your nuggets). Exercise and diet can be shown to naturally increase testosterone. Zinc is important in testosterone production. There are specific foods which have natural testosterone increasing effects - like oysters and celery, among others. http://lowtestosteronesymptoms.org/natural-testosterone-foods/
12 - Overweight: There is a strong correlation between being overweight and being depressed. Again, many of the things suggested here can also be effective at managing your weight. The phrase "Fat & Happy" is just a cover up. Most people who are fat are not really happy. The reasons can be shown to be both mental (body image) and physical (body function). Reducing and managing your weight is one of the best things you can do for your mood and happiness.
13 - Music and Dance: Physical movement to music that you really enjoy is therapeutic. Even if it's bobbing your head to your favorite song while you drive - DO IT. Sing it out! Enjoy music with abandon. Listen to energetic and uplifting music, from classical, jazz, to pop or hip-hop -doesn't matter, whatever you enjoy. Just waving your arms like a conductor to a rousing classical piece will make you feel better. Physical movement and activities get you in touch with your body and out of your head. Done in conjunction with music it can't be beat! (especially with a good beat). Sign up for an aerobics class or any other class that involves movement and music. They're a perfect fit for this activity, and you also get to be out and around other people.
14. Sleep: Sleep deprivation can contribute seriously to a person's mood. Many times crankiness or irritability can be directly linked to just being tired. Establish a regular routine with your sleep. Go to bed at the same time every night. Make sure you are getting enough sleep. An ongoing pattern not getting the required amount of sleep can be a major contributing cause of weight gain, grumpiness, and irritability. Sleep apnea may also be contributing to your depression. (losing weight can reduce apnea). There is much information about how to establish good sleep habits online - just Google "Practice Good Sleeping Habits" or the like. There's a wealth of good information on this topic. If you have trouble relaxing and unwinding to the point of being able to sleep, might I recommend a good indica, if you live where that can be legally prescribed. ;)
15. Meditation/Body Connection: Sometimes when I'm all wound up and hypo-manic, the best way to turn it off is of course sleep, but for obvious reasons that often fails. For this mind state calming meditation, or yoga, or anything that gets you in touch with your body is beneficial. A massage is great for calming your mind and getting you "in touch" with your body, especially when paired with soothing music. Physical activity each day, along with taking time to center and calm your mind can help you calm the stress, the anxiety, or the hypo-mania (excitement) enough to get a good night's sleep.
16. ROUTINE ... ROUTINE, ROUTINE, ROUTINE: All of the above conditions and behaviors involve establishing and following a routine, a pattern of behavior. People with Bi-polar disorder (I don't know about those with just depressive disorder) are characterized by a general disability toward following a routine, and consistency in general. This is my observance and opinion, but when sharing this with my doctor she emphatically agreed that this is often the case. The more you can establish a daily routine, the better. Start off small and do what you can right now. You don't have to do everything in this list. Pick the ones you feel would be most beneficial to your situation. If you learn to organize your thoughts and your immediate world circumstances you will be better equipped to handle it.
When a person is depressed their motivation is generally very low. This creates a catch-22 situation. It's very hard to act your way out of a depressive episode when that very depression severely reduces your desire to act. Do what you can. As you do things you want to accomplish, these little successes can be tremendous for lifting your mood and self esteem.
ROUTINE, ROUTINE. ROUTINE can be your DREAM.
Arm yourself with information.
Here are two other blogs related to mood and thinking
Word Traps < -- > Thinking Traps
Manic Me - Managing Mania
I wish you peace, love, and happiness.
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