I am not a medical professional and I am not trying to give medical advice. Please see a health professional before adjusting any medications.
Now that being said, some of the following things have helped me, or have helped others with depression.
1. St.John's Wort is an herb that is known for being one of the best natural antidepressants of all time. It works best on mild depression when taken with a regular diet.
2. Exercise is the body's natural antidepressant. When you exercise your body produces hormones that help lift your mood. Personally, I think cardio is a lot better for lifting my mood than anything slow like yoga, but you go Glen Coco and figure out what works for you.
3. Limiting caffeine can improve mood, according to some studies. Unfortunately, caffeine is not just in soda but in brownies, chocolates, and all kinds of goodies. Reducing these things has helped me, but I know chocolate is comfort for some women lol.
4. Essential Oils of citrus scents has shown to improve mood.
5. Light and Color, especially sunlight and bright colors, psychologically lifts mood. Try to spend time outdoors, or paint a room a happy yellow color. Gray or blues can bring out depressed moods. When possible, don't live in dark apartments of basements.
6. Vitamin C Intake is another indicator of mood. Stay up on your vitamin C intake, as well as B12 and folic acid.
7. Saffron is shown to significantly improve mood as well. Studies show 30mg of saffron is the equivalent of 20mg of Prozac, without the side effects of Prozac. This is not something I have tried myself, but I have heard wonderful things.
8. Vitex is a hormone regulator that can not only improve mood, but adjust cycles and acne as well. This herbal drug has worked well for me.
Sources: Encyclopedia of Natural Remedies, Readers Digest 2011, Natural Remedies for Healthy Living.
Wednesday, July 2, 2014
10 Things That Helped With My Depression
Through my depression, these things helped get through every day with some joy.
1. Keep a gratitude journal
I always hated the, "just choose happiness" mantra, but the truth is there is so much to be grateful for. Mentally count your blessings as you fall asleep, or keep a daily journal of all the blessings that day. I promise you will see God in your life if you keep a journal of the little miracles in your day.
2. Get outside
Take a walk and get outside at least 30 minutes a day. People say sunshine is important when you have depression; Personally, I think it can be a cloudy day, but it feels great to be outside. Something about God's created nature puts us at ease. Spend time playing outside,r easing outside, working outside, or working out outside.
3. Eat healthy
"The best people love food". Loving food is about loving life. Personally, when I was depressed, I had no appetite for food because I had no appetite for life. But eating a well-balanced meal will make your body and mind feel better.
[For me, the stricter the diet the better. Even too much sugar negatively effects my mood. It might not be the same for you, but a healthy meal does wonders for the soul.]
4. Work Out & Sweat
It makes you feel good. I try to work out sometimes five (sometimes six) days a week because it makes me feel good and I always feel accomplished. Don;t you like feeling accomplished? You'll never say, "wow I really regret that workout." :)
You also need the confidence of being in shape. Hello positive body image!
5. Grow a New Hobby
Cultivate a new skill- something you enjoy, just for your peace of mind. This could be cooking, painting, running, sculpting, singing, writing in a journal, having a guilty pleasure TV show (Bachelorette anyone?), gardening, reading novels, something. Something just for you that brings you satisfaction.
[One of the most healing things for me is acting and singing. It let me think about what someone else's problems would be like. ]
6. Find someone to serve
"For whosoever will save his life shall lose it: and whosoever will lose his life for my sake shall find it." Finding good deeds to do for others will only grow your happiness, and help take you mind off your needs and sadness. Finding that others need us also increases our own self worth. You can serve your family, or you can serve in your community, but whatever way you do it, you need to work service into your regular routine.
7. Laugh
Be around people you think are funny, watch funny Youtube videos, go to a comedy club, watch your favorite sitcom. Even if you aren't up to being funny, let other things make you laugh.
8. Get out of bed
I know how easy it is just to lay there and think and wonder what the point of the day is, but get out of bed. Figure out what the purpose is/what good you can do with today, and accomplish it. Be around people as much as possible. You are an acting agent, not something to be acted upon.
9. Give yourself a break
You didn't choose to be depressed, just like you don't choose high blood pressure. Take accountability for what you can do, but let go of the things you don't know how to control yet. No good will come from being hard on yourself; No good will come from blaming yourself. Muster all the positive thoughts you can and at the end of the day be proud of the positive thoughts you created.
10. Tell Someone You Trust
It took me a long time to admit the problem was out of my hands (or that I even had a problem). It hurt to swallow so much pride, but the people around you can lift you burdens. They're even better at lifting burdens if you will let them in. I may not have been best at this, but allow people to opportunity to do something good and serve. It will make both of you feel better, and the people closest to you deserve to understand.
These people also need to know that they are not the cause of your unhappiness, especially if you have a spouse or children. Be open about telling them what you need. Be open about telling them what does and does not help you. Help them understand that they cannot cure depression, but like any disease, they can significantly lift the burden with their loving support.
11. Get a routine and stay busy
I know, I said ten things but this is important. When you have depression it is so easy to let the day slip away, and spend time thinking or starring off into space. Get a routine. Work out at a certain time, get errands done, get to work at a schedule, get moving and stay busy. This will give you purpose and direction, or at least take your mind off yourself for a little while. Make sure you incorporate things that bring you small bits of joy (like hobbies or hot tea) into your daily routine.
1. Keep a gratitude journal
I always hated the, "just choose happiness" mantra, but the truth is there is so much to be grateful for. Mentally count your blessings as you fall asleep, or keep a daily journal of all the blessings that day. I promise you will see God in your life if you keep a journal of the little miracles in your day.
2. Get outside
Take a walk and get outside at least 30 minutes a day. People say sunshine is important when you have depression; Personally, I think it can be a cloudy day, but it feels great to be outside. Something about God's created nature puts us at ease. Spend time playing outside,r easing outside, working outside, or working out outside.
3. Eat healthy
"The best people love food". Loving food is about loving life. Personally, when I was depressed, I had no appetite for food because I had no appetite for life. But eating a well-balanced meal will make your body and mind feel better.
[For me, the stricter the diet the better. Even too much sugar negatively effects my mood. It might not be the same for you, but a healthy meal does wonders for the soul.]
4. Work Out & Sweat
It makes you feel good. I try to work out sometimes five (sometimes six) days a week because it makes me feel good and I always feel accomplished. Don;t you like feeling accomplished? You'll never say, "wow I really regret that workout." :)
You also need the confidence of being in shape. Hello positive body image!
5. Grow a New Hobby
Cultivate a new skill- something you enjoy, just for your peace of mind. This could be cooking, painting, running, sculpting, singing, writing in a journal, having a guilty pleasure TV show (Bachelorette anyone?), gardening, reading novels, something. Something just for you that brings you satisfaction.
[One of the most healing things for me is acting and singing. It let me think about what someone else's problems would be like. ]
6. Find someone to serve
"For whosoever will save his life shall lose it: and whosoever will lose his life for my sake shall find it." Finding good deeds to do for others will only grow your happiness, and help take you mind off your needs and sadness. Finding that others need us also increases our own self worth. You can serve your family, or you can serve in your community, but whatever way you do it, you need to work service into your regular routine.
7. Laugh
Be around people you think are funny, watch funny Youtube videos, go to a comedy club, watch your favorite sitcom. Even if you aren't up to being funny, let other things make you laugh.
8. Get out of bed
I know how easy it is just to lay there and think and wonder what the point of the day is, but get out of bed. Figure out what the purpose is/what good you can do with today, and accomplish it. Be around people as much as possible. You are an acting agent, not something to be acted upon.
9. Give yourself a break
You didn't choose to be depressed, just like you don't choose high blood pressure. Take accountability for what you can do, but let go of the things you don't know how to control yet. No good will come from being hard on yourself; No good will come from blaming yourself. Muster all the positive thoughts you can and at the end of the day be proud of the positive thoughts you created.
10. Tell Someone You Trust
It took me a long time to admit the problem was out of my hands (or that I even had a problem). It hurt to swallow so much pride, but the people around you can lift you burdens. They're even better at lifting burdens if you will let them in. I may not have been best at this, but allow people to opportunity to do something good and serve. It will make both of you feel better, and the people closest to you deserve to understand.
These people also need to know that they are not the cause of your unhappiness, especially if you have a spouse or children. Be open about telling them what you need. Be open about telling them what does and does not help you. Help them understand that they cannot cure depression, but like any disease, they can significantly lift the burden with their loving support.
11. Get a routine and stay busy
I know, I said ten things but this is important. When you have depression it is so easy to let the day slip away, and spend time thinking or starring off into space. Get a routine. Work out at a certain time, get errands done, get to work at a schedule, get moving and stay busy. This will give you purpose and direction, or at least take your mind off yourself for a little while. Make sure you incorporate things that bring you small bits of joy (like hobbies or hot tea) into your daily routine.
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