Depression Self Help
All about depression self help ....
Throughout our site we've discussed many topics dealing with depression except for depression self help, which is extremely powerful.
Therefore, we decided to dedicate this webpage to provide you with some helpful recommendations that can help alleviate some of the symptoms of depression.
Depression makes an individual feel worthless, helpless, hopeless, and NOT to mention exhausted.
Oftentimes using self help techniques can make the difference between remaining depressed or "bursting" through the dark cloud of depression.
However, these recommendations are not meant as a replacement to professional treatment, but as powerful components to depression treatment.
We are not saying that the following recommendations on depression self help are simple because it isn't. The steps depression sufferers must take to recover are made difficult due to the very nature of the symptoms of depression, which include chronic fatigue, hopelessness, and the feelings of worthlessness. However, while recovery may not be simple, it is certainly by no means impossible.
So, how do you help yourself if you're depressed?
First, if you have not sought medical help and treatment this would be the first place to start.
Second, we highly believe in the power of education and, as such, it's important to learn all about depression, including treatments, diet, lifestyle, nutritional supplements, medications etc.
It's important to identify self-critical thoughts and reroute them to self-rewarding thinking. Some suggestions include working with a psychotherapist, particularly a cognitive behavioral therapist whose specialty is in this line of work.
In addition, keeping a daily log can also help you recognize distorted thoughts and develop skills to promote positive thinking.
Depression Self Help: Diet and Nutrition
Follow a diet high in raw fresh fruits and vegetables along with consuming an adequate amount of complex carbohydrates. A diet too low in complex carbohydrates can lead to the depletion of serotonin and can cause the very thing you're working hard to alleviate – depression. Therefore, if want to relax because you're feeling nervous try increasing your intake on complex carbohydrates.
What are complex carbohydrates? Complex carbohydrates are foods such as whole grains, vegetables, peas, and beans.
On the other hand, if you want to boost alertness consume more protein foods containing essential fatty acids like salmon and white fish.
Omega 3 fatty acids that are found in fish oil benefit the heart and the brain and, as such, fish oil fatty acids have shown to be successful in boosting mood and alleviating depression. Researchers have found that the lack of omega-3 fatty acids, particularly DHA is linked to depression.
The B complex vitamins play a major role in the normal functioning of the brain and the nervous system. In fact, the B vitamins are often referred to as the stress and energy vitamins. However, the B vitamins do much more than just combat stress and boost energy levels.
Oftentimes certain nutrient deficiencies are found in depression sufferers and, as such, supplementing these vital nutrients may help combat depression. Click here to learn more about depression and the B vitamins.
Depression Self Help: Foods to Avoid
Avoid sugar of all forms, including honey, fruit juice, molasses, and artificial sweeteners. Indeed, these forms of sugar may boost energy levels, but it is quickly followed by fatigue and depression.
Diets that are high in saturated fats can also lead to sluggishness, slow thinking, and fatigue. They also interfere with blood circulation, which in turn results to poor circulation, especially to the brain.
Other foods to avoid include processed foods, alcohol, and caffeine.
Stevia, a concentrated natural sweetener does not have the same effect on the body and is considered a good choice to replace sugar.
In addition, you may want to delve deeper and investigate the possibility that food allergies are not the cause or play a role in your depression.
Depression Self Help: Exercise
Exercise triggers the release of endorphins, which are compounds known to boost people's moods and is good for depression.
In addition, exercise reduces your blood levels cortisol, the stress-depression hormone, and it gives you a sense of accomplishment, which in turn enhances your self esteem. Studies have shown that regular exercise is very important for all types of depression.
Depression Self Help: Sleep
Regulate your sleep patterns. Get up no later than 8:00am and go to bed no later than 11:30pm, even if you can't sleep. If you have problems getting up in the morning, get someone else to rouse you, or have a friend call.
Breaking up the normal routine works wonders for depression. Studies consistently show that activity decreases and wards off depression.
Depression Self Help: Relaxation Therapy
Get some kind of relaxation during the day. If you know any type of relaxation therapies such as meditation, self hypnosis, yoga, tai chi, or some other mind-calming techniques incorporate it in your life regularly. People who practice relaxation therapies often report a sense of enhanced well-being.
Depression Self Help: Music Therapy
Music can have powerful effects on mood so sing in the shower, sing in the car, sing, sing, sing.
In addition, you can turn on your favorite music and dance, dance, dance—until you work up a sweat.
Depression Self Help: Other Important Recommendations
The following are excellent recommendations from National Institute of Mental Health:
1. Set realistic goals in light of the depression and assume a reasonable amount of responsibility.
2. Break large tasks into small ones, set some priorities, and do what you can as you can.
3. Try to be with other people and to confide in someone; it is usually better than being alone and secretive.
4. Participate in activities that may make you feel better.
5. Mild exercise, going to a movie, a ballgame, or participating in religious, social, or other activities may help.
6. Expect your mood to improve gradually, not immediately. Feeling better takes time.
7. It is advisable to postpone important decisions until the depression has lifted. Before deciding to make a significant transition change jobs, get married or divorced discuss it with others who know you well and have a more objective view of your situation.
8. People rarely "snap out of" a depression. But they can feel a little better day-by-day.
9. Remember, positive thinking will replace the negative thinking that is part of the depression and will disappear as your depression responds to treatment.
10. Let your family and friends help you.
Depression Self Help: Depression Herbs and Nutrients
To learn more about depression herbs and nutrients click here.
If you're looking for a comprehensive high quality depression natural remedy product we highly recommend Neuro Natural Serenity from Xtend-Life Natural Products. This product contains super star depression herbs such as Passion Flower, Ginkgo biloba, and Siberian Ginseng as well as other depression-fighting nutrients, including L-Tyrosine, SAMe, 5-HTP, and many more.
In addition, Neuro Natural Serenity is formulated by a highly credentialed scientific team that can blend these ingredients perfectly to ensure maximum benefits, but as importantly that do not interact adversely. The company also uses only standardized herbal extracts, the purest herbal extracts with the highest quality and therapeutic benefits, and they adhere to strict GMP compliance, which is the toughest in the industry.
Lastly, all the ingredients in Neuro Natural Serenity are supported with a Certificate of Analysis (COA) on file and, in addition, the company does a series of crosschecks before purchasing any raw ingredients that guarantees their potency and safety.
We hope this webpage discussing depression self help was useful to you!
To your health!
Much more than Depression Self Help can be found at our Health Supplement Guide web-page