With the number of people who claim to be depressed at near epidemic proportions, it's time to take a step back and ask ourselves: Why are so many people are depressed and why are women significantly more depressed than men? Better yet, if you're depressed, or know someone who is, what is the best course of treatment to beat the blues so you can begin to lead a happier, more productive life?
There are different factors that contribute to depression. Too many challenges in life (and not enough coping skills) are certainly factors. Un-related health problems, such as hypothyroidism or a vitamin D deficiency, can also make you feel depressed. And a chemical imbalance within the body can lead to depression.
Although many cases of depression are treated with medication, drugs alone rarely get to the root of the problem. Anti-depressants attack the symptoms of depression from a chemical perspective. But if you don't address the other factors that contribute to depression, you may end up being medicated for a very long time. That's why the best defense against depression is a wellness plan that takes a body, mind, spirit approach.
Body
If you're taking medication for depression, you've begun working on the Body part of the whole person approach toward wellness. But there are other aspects of your body that you should address. Diet is a huge defense mechanism when fighting depression. Proper nutrition - including plenty of fresh fruits and vegetables and adequate amounts of lean protein - are critical to the optimal functioning of your body. Filling your stomach with fast food and refined sugar will only increase the chemical chaos in your body, making it more difficult to reset the balance. Consider taking a high quality vitamin supplement each day to support adequate vitamin and mineral intake.
Exercise is another important aspect of the Body equation. Studies have shown that 30 minutes of light aerobic activity like walking can help your body product natural antidepressants, called endorphins. Getting some sort of exercise every day is very important if you're depressed.
Mind
Next up in the fight against depression is the Mind. Negative, self-defeating thoughts are learned over time. And with hard work, they can not only be un-learned, but they can be replaced with positive, nurturing attitudes.
Although immersing yourself in self-help books can help, re-training your mind often requires outside assistance. A therapist or personal coach will have many skills, tips, and tricks to help you overcome the internal mind games that we all play. It's important to find someone you can trust so that you can be honest about your thoughts and feelings without feeling judged. Because of this, you probably shouldn't fill this support role with a friend or loved one. The people you are close to often can't be objective in this role and may not tell you what you need to hear.
Spirit
Finally, it's vital to feed your Spirit when fighting depression. Although taking a more active role in religious activities can help some people, feeding your Spirit goes well beyond this structured environment.
There are countless ways to bring more spirit into your life. Here are just some examples:
- Take a class
- Read an uplifting book
- Take up meditation or yoga
- Do volunteer work
- Practice random acts of kindness
- Get a massage
- Take a long, hot bubble bath
- Hug your children or spouse more often
- Call in sick and take a "mental health" day
Feeding your Spirit simply involves taking action or doing activities that makes your soul feel good inside.
Not an Easy Road
Taking a proactive, mind-body-spirit approach to fighting depression is not an easy road to follow, especially when you can't even bring yourself to get out of bed in the morning. But if you truly want to heal yourself from the inside out, you really need to address all aspects of who you are: body, mind, and spirit.
Begin by taking baby steps and incorporating a little bit of each aspect into each day. And be sure and reach out to your health care provider and other trained professionals to ensure that you get the loving support you need as you begin the road to recovery.
Patty Harder is a Reiki Master, ordained S.H.E.S. minister, and the founder of 5 Minute Self-Help, an online community and personal coaching program for women who want to feel better, look better, and live better fast. To learn how you can improve your life in just 5 minutes a day, visit http://www.5MinuteSelfHelp.com
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