How to Overcome Mild Depression
Minimizing Mid-Life Depression and Getting Rid of the Blues
Jul 8, 2009
Instead of days spent packing school lunches, chauffeuring kids to after school lessons and sports activities and helping with homework assignments, they are now filled with emptiness and too much time to think. It is common for some women to experience feelings of restlessness, anxiety or even regret where their children leave home to attend college or to begin families of their own. But at what point does a little sadness turn into depression?
When the sadness continues, and becomes so great that it saps energy and clouds judgment, or when fatigue makes it impossible to function in a productive manner at home or at work...that is depression.
The good news is that as long as you are willing to recognize the symptoms as a form of illness, and not a flaw in character, depression can be beaten.
Always See Your Doctor First
Before making a self diagnosis always be sure to consult your family doctor to rule out other causes for feelings of sadness, fatigue and other symptoms generally associated with depression. They could be as simple as a nutritional deficiency, a thyroid problem, or a side effect to a prescription drug. A physical exam can rule out any or all of these.
If symptoms are diagnosed as depression, the doctor may or may not feel it necessary to prescribe prescription drugs to help calm the symptoms. The following ideas should be used in conjunction with and not in place of any doctor prescribed medications.
Practice Cognitive Therapy
Everyone who has ever been down in the dumps even occasionally, has been told by a friend or family member to cheer up, or just forget about it, and that is easier said than done. To someone suffering from depression, the feelings of sadness, hopelessness and shortcoming may seem overwhelmingly real, but are not an accurate reflection of the way things actually are. Practicing Cognitive Therapy can work wonders to change the mood (cognition is the scientific term for the process of thought). In laymen`s terms, cognitive therapy means that if someone dwells on bad thoughts, he will feel badly, but if he thinks more positively, that mood cannot help but become improved.
Always try to look at the glass as being half full.
B Vitamins
Studies show that many people who suffer from depression, also suffer from deficiencies of cobalamin (B12), folate, pyridoxine, and riboflavin which are all found in B vitamins. B vitamins regulate the brain chemicals that enhance mood and promote positive thinking. B vitamins are high in folate, which is often used to treat patients with more severe depression.
Exercise
Even mild exercise increases blood flow, relieves tension and can give spirits the lift they need. Many people who suffer from depression become sedentary, and do not get enough exercise. Even a simple daily walking regime can release healthy endorphins in the brain that help to improve mood and boost morale.
Those who already have an exercise program may want to turn it up a notch. Joining a gym or a team sport may be just the outlet that is needed to get rid of hostilities and emotional strain.
Get Busy
Those who suffer from depression often tend to spend too much time thinking about their sadness or why they are sad in the first place. Finding activities that are enjoyable not only occupies the time that would otherwise be spent dwelling on feelings of sadness, but also provides a sense of great satisfaction and achievement.
Eat Complex Carbohydrates
Besides being comfort foods, potatoes, rice and pastas are also complex carbohydrates. Complex carbs are known to release the mood enhancing chemical serotonin. It is suggested that at least one meal that is high in complex carbohydrates and low in protein be eaten each day in order to release the necessary levels of serotonin in the brain.
Stay on Track
Keep track of all the thoughts and activities that worked to lift a bad mood and try to make time in each day to do at least some of them. The sense of accomplishment and achievement that is gained from them will only help more to further improve overall feelings of mental well being.
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