Three Ways to Alleviate Depression

It would be rare to go through life and never experience at least one bout of depression. However, this mental health issue is worsening and when not treated so are the consequences. According to the World Health Organization, 5% of the global population (almost 300 million) suffer from depression, and 700,000 of these people choose to end their lives.[1]

Depression has obvious symptoms. A lack of interest in normal activities, poor concentration, low self-worth, poor sleep patterns, change in appetite, and low energy, are the most common. Most important, depressed people feel hopeless and powerless to do anything about their condition. If they seek help, they’ve often prescribed medication. Sometimes it helps, sometimes it doesn’t, and the treatment isn’t without limitations. Agitation, headaches, loss of libido, inability to have an orgasm, insomnia, and digestion issues, are some of the side effects of anti-depressants. Also, adverse consequences when stopping some anti-depressants can be difficult. Withdrawal may include restlessness, agitation, insomnia, and sweats, which can last up to months. I’ve witnessed people suffering worse from anti-depressant withdrawal than the depression they experienced before their prescribed medication. Further, a recent study reported by U.S. News and World Report claims that anti-depressants don’t improve the quality of life.[2]

Unless a person has a chemical imbalance in their brain, some depression can be treated without medication. And since the side effects of medication can be worse than depression, (unless someone is severely depressed or suicidal) it makes sense to try other treatment options.

Grieving – We’ve become a world that does just about everything to avoid unpleasant emotions. We distract ourselves or numb out in any way possible. When we ignore our pain, it doesn’t go away. It lingers, and like building blocks, keeps piling up. Eventually, the load becomes so heavy it’s hard to get out of bed.

Going through the grieving process lifts the blues away. First, we acknowledge that we’re sad. Next, we allow ourselves to feel anger and sorrow without suppressing it. You can do this by journaling your feelings, openly admitting your pain to a trusted person, or just giving yourself permission to have a private meltdown. And it doesn’t have to be a one-shot deal. Think of grieving as water in a bucket that lowers a little bit with every release. Eventually, the bucket is empty of sorrow and can begin to refill with positive feelings again.

Nutrition – Part of our fast-paced lifestyle includes fast foods. Drive-thru food chains and microwaves provide quick-fix meals on demand. Some people don’t eat enough or eat irregularly, often living on non-nutritious foods. The body and the brain suffer from these types of habits.

The current breakthroughs in nutritional psychiatry have demonstrated the connection between diet and mental health.[3] Sugar and processed foods correlate with mood swings and depression. Skipping meals also causes low blood sugar, low energy, and moodiness. Eating a diet rich in protein, vegetables, fruits, and nuts not only produces healthy organs but is also key to fueling the brain with the ingredients it needs to run maximally.

Sense of Purpose – Every life has a purpose; without utilizing your talents, your life could feel meaningless. I’ve worked with many people who have felt lonely and were just existing. This is particularly common when the kids move out of the house, retirement, or the loss of a spouse.

Without a sense of purpose, feeling lost and alone is easy. But it’s never too late to develop a new hobby or interest. Perhaps you have something on your bucket list. Maybe a secret talent inside of you has been waiting to burst free. Instead of staying at home, you could find a new hobby. You might even have a special project that you’ve wanted to embark upon, or volunteer somewhere, but never had the time. Whatever you choose, there’s no lack of opportunities to seek fellowship and fun.

If you’re feeling blue, don’t make the mistake of thinking a relationship will fix it. Neediness doesn’t attract people and love doesn’t knock on your door. The best cure for depression is getting involved. It’s difficult to feel blue when helping someone else or engaging in something you enjoy.

Depression never feels good, and some sorrow in life is inevitable. But we don’t have to live there forever. At any point, we can choose to show ourselves compassion and take good care of our bodily and emotional needs. If you’re suffering from depression, remember this: no one will take better care of you than yourself. Before you try a quick fix, try a little TLC instead. See if it works. You deserve to recover from whatever you’re going through and deserve to be happy.

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