Holistic Approaches to Treating Depression

By Deborah Jandle

Depression looks different on everyone. Like a chameleon, its symptoms vary with circumstances. Indications such as lack of motivation, lethargy, low energy, change in sleeping habits, change in appetite, weight loss or weight gain, irritability, pessimism, impaired memory, lack of concentration, sense of hopelessness, continued sadness and unexplained body aches and pain, can range from mild to severe. When two or more of these symptoms persist for more than two weeks, it’s generally time to consult a physician or a qualified therapist for an evaluation.

Depression has a number of causes. For instance depression that occurs as a result of losing a job or having marital problems generally disappears when the specific situation is resolved. In other cases, extreme stress and significant trauma can bring about a change in brain chemistry. A third type, biochemical depression is usually hereditary and caused by disturbances in brain chemistry. It is frequently attributed to the lack of Serotonin, a powerful hormone which can be boosted naturally.

Just as the causes and symptoms of depression vary, so do the treatment approaches and medications. Exercise has a proven positive effect on depression and naturally increases serotonin levels, which in turn improve mood. A good example, referred to as a "runner’s high", is brought about by heightened levels of serotonin produced by prolonged physical activity such as consistent, aerobic type exercise. Those who have not been exercising should start with a 10-minute walk and increase the time by five minutes every one to two weeks up to 30 minutes three times per week. This is enough to have a positive impact on mental health.

Supplements can be used to bring about mood stability and boost the "good mood" chemicals in brain. Research has shown that Omega 3s have been proven to have a positive impact on many aspects of the body, but in the case of depression they specifically help to improve mood. Though fish and ground flax seed contain Omega 3s, it is better to take supplements with higher and more therapeutic levels.

St. John’s Wort has success in studies, but can also have drug interactions. It is best used if there are no other medications taken. 5-Hydroxy L-Tryptophan (5HTP) is a useful nutritional support for serotonin production. Green tea has many positive health benefits and may help with mood as well. B-vitamins help with stress and anxiety levels and would certainly be an asset in fighting depression. Visit a local health food store to do a little research treatments or ask a knowledgeable staff person for assistance.

Nutrition should not be ignored as a factor in depression. The chemical sweetners in diet foods have been linked to health problems and mood disorders. Eating mostly fresh, whole foods will benefit the body and the mind. Cut down or eliminate caffeine if anxiety is a problem and avoid eating refined sugar that can make the blood sugar unstable and affect mood.

The role of sunlight is essential to good mental health. Unfortunately people who are depressed tend to want to be in the dark with the shades drawn or closed. To further boost Serotonin, remove sunglasses and take in sunlight through the eyes. When the onset of depression occurs in the winter and disappears in the spring, the cause may be Season Affective Disorder, which mostly occurs during winter months when there is a lack of sunlight. Daily walks outdoors for at least 20 minutes, even on a cloudy day, will provide enough light to be therapeutic. Use a special full spectrum light indoors. Be sure that it is at least 10,000 lux and note how far away from the light you need to be in order to receive the full effect.

Having a positive support person to talk with can make a significant difference in the lives of people suffering from depression. This could be professional help or the care and support of a friend. Support from a group – anything from a depression support group to attending an interesting class or going to church – can also be a great moral booster.

A spiritual belief system is known to provide comfort and hope in times of pain and despair. Knowing that there is a Great Being who loves us, has insight into our problem and wants to help us, can bring great peace of mind. Something as simple as reading a devotional book every day may be a good way to start.

Using positive self talk is an important principle in fighting depression and improving mental health. Begin by eavesdropping on the continual loop of mental chatter in the mind. This is usually no more than inaccurate negative and judgmental messages that have come from others. This negative self talk will begin to cease only after we become aware of it. Develop a realistic perspective of strengths and weaknesses by journaling. Use journaling and positive affirmations to cheerlead yourself on when the going gets tough. Interrupt negative messages such as, "You can’t do anything right" or "That was stupid" and replace them with "I know you can do it" and "You can ask for help if you need it" or "Just don’t give up." These are more truthful and helpful statements.

The most important action is to seek out a physician or mental health professional for an evaluation. Most insurance companies have referral lists, however, it is also helpful to ask trusted friends and associates for recommendations. An evaluation will provide the information needed to begin a "get well" plan.

Keep in mind that there is treatment for depression and no one needs to suffer needlessly. Consider taking medications if there is no improvement with the natural remedies, or if the depression interferes significantly with every day living.