Here are some tools to fight depression* . Why the disclaimer below? Because depression can be life-threatening, if it is severe. Even if it’s not, if you have been feeling “blue” for two weeks or more, it’s time to seek professional help. But in the meantime, here are some things to try:
- Consider 3 grams of Omega 3 essential fatty acids. These can make a big difference in our how bodies and brains feel. I happen to like Country Life brand Ultra Omega 3-6-9 at Vitamin Station in Simi Valley. The owners are very helpful, low-key and knowledgeable.
- Reduce “depressants” – alcohol and marijuana increase depression and disrupt sleep patterns. They may feel like they help short-term, but there is a quick “better then worse” cycle that isn’t helpful.
- Ecstasy and amphetamines literally deplete the brain of neurotransmitters, especially serotonin. Don’t risk long-term changes to your brain by using these drugs.
- Add protein to your diet, and reduce sugars and fats. Many people are far more sensitive to changes in their blood sugar than they think. Eating sugars or refined carbohydrates (think anything “white”, like pasta, potatoes, breads, etc.) can cause a quick “high” and then a severe “crash”. If your blood sugar feels more even, you will feel more even.
- Caffeine can also cause a roller-coaster effect, and most especially can disrupt sleep. Experiment with cutting caffeine down, and cutting it off after a certain time. The older we get, the earlier that time becomes. My cutoff time used to be 7 or 8 pm. Now, in my fifties, it’s 12 noon.
- Light regulation. Sunlight helps our brains feel “not depressed”, especially sunlight earlier in the day. Some people, especially in cloudy geographic areas, benefit from light boxes that emit at least 10,000 lumens or luxes of light. Vitamin D supplements can also help, in the neighborhood of 2000 IUs. Many people these days are so good at protecting themselves from UV rays that they aren’t manufacturing enough Vitamin D.
- Mindfulness meditation or heart-rate coherence exercises. These are based on deep breathing, which literally resets the body. Begin by practicing deep breathing, and go on from there. A great book is The Mindful Way through Depression, by Williams, Teasdale, Segal, and Kabat-Zinn. It has a CD with guided breathing exercises as well.
- Consider short-term antidepressants . Depression is a chemical event in your brain. The tools below will help alter it, especially over time. Sometimes a “boost” from anti-depressant medications can really help.
- Don’t forget a physical workup to rule out other possible causes of depression, like hypothyroidism, hormonal problems, heart disease, etc.
You may also want to view our website page on depression for more helpful links.
* The above is for informational purposes only and should not be treated as medical, psychiatric, psychological or behavioral health care advice. Nothing contained here is intended to be used for medical diagnosis or treatment or as a substitute for consultation with a qualified health care professional.
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