Feeling sad, discouraged, down in the dumps? You could be depressed. A black dog, as depression is sometimes called is a gift that no one would want for Christmas but unfortunately all the merry making, the celebrating and the gathering together of family and friends can make that black dog seem bigger and meaner than ever.
What people generally refer to as "depression" can range from a mild melancholy to clinical depression, which is a psychological disorder where the symptoms last for two weeks or more and are effecting daily life.
Clinical depression, including postnatal depression should be referred to a medical practitioner, so if you suspect that this may be the case, see your doctor.
There are a number of causes of depression including;
- Neurological
- Medical conditions, especially prolonged illness and chronic pain
- Poor diet
- Environmental, such as sensitivity to mould or chemicals
- Lack of sleep or poor sleep quality
- Seasonal affective disorder or SAD, cause by insufficient sunlight
- Postpartum or postnatal depression
- Unresolved early life trauma such as physical or psychological abuse
- Low self-esteem
- Loneliness
Depression can be triggered by life experiences such as;
- divorce or the end of a serious relationship
- financial difficulties or poverty
- grief
- job loss or unemployment
- sexual difficulties
- work-related stress
- trauma
Of course this list is not exhaustive but what is more important here is what are you going to do about it? What can you do to help yourself?
As per my previous advice, if you suspect you have clinical depression, you must seek out the help of a medical professional. That doesn’t mean you can’t take some steps of your own to resolve it but always tell your medical professional what you are doing, especially if it includes supplements. Also if you are asked what medications you are taking, for instance when entering hospital for an operation, list the supplements as well, as they can interfere or react adversely with other medications.
Physical treatments;
- Light therapy – bright light, both natural and artificial, has been shown to be effective in treating seasonal affective disorder. There is also evidence that light therapy may be beneficial for other forms of depression as well.
- Acupuncture – seek an accredited acupuncturist.
- Exercise - studies have indicated that regular exercise, just 30 minutes brisk walk at least 3 times a week can have a significant effect on a person’s mood.
- Hypnotherapy – some studies have shown that hypnotherapy can help to reduce symptoms of depression and put in place strategies to help reduce the chance for recurrence.
- Meditation – has been widely studied and the effects have been found to be positive, encouraging a calm, reflective, and rational state of mind that can be of great help against depression.
Herbal and dietary supplements;
- Omega-3 fatty acids as in fish oil, when used as a dietary supplement.
- Dehydroepiandrosterone (DHEA), available as a supplement in the U.S., has been shown to be effective in small trials.
- Magnesium supplementation has gathered some attention as a possible treatment for depression.
- St John's Wort, but when taking other anti-depressants, make sure you check with your medical practitioner.
- Ginkgo Biloba has been proven to be an effective natural antidepressant and is also seen as being beneficial for Alzheimer's and stroke patients.
- Siberian Ginseng – devotees claim that it is effective for treating depression, insomnia, moodiness, fatigue, poor memory, lack of focus, mental tension and endurance.
- Zinc.
- Biotin - a deficiency can cause severe depression, which improves after the deficiency is corrected.
- B group vitamins, including B6 and B12.
- Chromium.
- Rhodiola rosea - anecdotal evidence has shown it to help alleviate depression and fatigue.
As with any herbal, vitamin or mineral supplements, it is best to advise your general practitioner to determine appropriateness and how it would interact with any other medication you may be taking.
Foods that can help;
- Chocolate – ask any woman about the efficacy of chocolate.
- Omega-3 fatty acid found in cold water oily fish such as salmon, herring, mackerel, anchovies and sardines. And for the vegetarian, flaxseed or linseed oil is high in omega-3s.
- Foods high in antioxidants such as blueberries or strawberries.
If someone you care about appears to be depressed, let them know you are there for them and they don’t have to handle it on their own. Sometimes the gift of friendship is the greatest gift of all, and it costs nothing. It doesn’t even need to be gift wrapped.
