Reduce the Potential for Depression

Exercise Daily

Exercise stimulates the nervous system, increases blood flow to the brain, and increases levels of endorphins that provide a natural high in addition to being a natural antidepressant.  I recommend Cardio/Aerobic workouts for preventing depression.

Take Your Vitamins

B Complex works with creating a healthy nervous system.  When a person is deficient in the B Vitamins the person may experience increased depression, fatigue, anxiety, and restlessness among other symptoms. 

Calcium / Magnesium supplements act as a natural tranquilizer and help to reduce depression and anxiety.

Vitamin C fights depression as well.

Consider Fish Oil

Fish Oil increases the production of serotonin and other neurotransmitters.  Recent Studies have shown Fish Oil (Omega 3 Fatty Acids) to have stabilizing and uplifting effects on mood.

Drink More Water

Dehydration leads to fatigue and anxiety.  Experts say to get between 6 – 8 glasses a day.

Get a Good Nights Rest

Sleep is your chance to recharge your batteries and wake up ready for a new day.  Loss of sleep can cause changes in mood, behavior and performance.

Avoid Alcohol and Other Depressants

Depressants and depression do not mix well.  Alcohol and other depressants tend to add impulsivity to a low mood, which is a horrible combination.  Please take care in self medicating with depressants when your mood is low.

When Depression is Present

Take Baby Steps

Make a list of the things that need to be done.  Make a separate list for personal goals.

Prioritize the items on each list. 

Break the large items into smaller items.

Accomplish something from each list everyday.

Use Affirmation and Mantra

Some Examples:

‘This too Shall Pass’

‘I Can Handle Whatever Comes My Way’

Practice Self Nurturance

When I first came across the concept of Self Nurturance I mistakenly thought it sounded selfish.  In reality it is anything but selfish.  When you take care of yourself you make the lives of those around you easier too.  Overall it is a win win situation.

Nourish Your Spirit

Ideas include:

Write a Letter to Your Higher Power

Pray

Read a Spiritual or Religious Text

Attend a Church Service

Speak to a Minister

(If you can afford it) Take a retreat

Smile

Rent a funny movie or look at joke websites.  Spend time with one of your “funny” friends.  Release some of the tension and physical rigidity that depression creates and smile.

Express Yourself

It is very essential to healing depression to begin to express what you feel.  This can be done in a personal or public journal, in therapy or group therapy, through the arts or theatre, and anything that helps you to put words to those very deep and intense feelings that may not have had words for so long. 

Distract Yourself

When the depression is just too much and you feel you have had all you can take distract yourself.  Do a simple crossword puzzle.  Watch a funny show.  Read a work of light fiction.  Clean the dishes.  Do something that requires minimum thought.  Distract, distract, distract.

Adopt a Pet

Having a pet can lift your spirits greatly as well as give your life a sense of purpose.

Use Aromatherapy Oils

When the problem is depression you might try the following oils:

Basil

Bergamot

Neroli

Jasmine

Melissa

Rose

Sandalwood

Lavender

Oils can be used in many ways.  I recommend taking a bath with a bit of oil in it.  If you experience anxiety at night apply a bit of oil to your pillow cases.  If you experience anxiety primarily when you are out and about try oil applied to a piece of clothing.

Spend Time in Nature

There is something about watching the waves or climbing a mountain or even star gazing that is just good for the soul. 

Do Something Nice for Yourself

Treat yourself with kindness as you would a loved friend who was going through a difficult time. 

Do Something Nice for Someone Else

I have no idea why this works as well as it does.  Somehow this is one of the best remedies I have found for depression. 

Try a Bach Flower Remedy

Bach Flower Remedies can be purchased at your local health food store.  They cost about $10 and once added to water usually work immediately.  The following are helpful for depression:

Cherry Plum – Helpful when you are on the verge of a breakdown

Clematis – Helpful for reconnecting to the present

Elm – Helpful when you feel overwhelmed

Gentian – Helpful with discouragement

Gorse – Helpful with hopelessness and despair

Larch – Helpful for low self esteem and feelings of low self worth

Mustard – Helpful for when you are depressed for what seems like “no reason”

Olive – Helpful for when you feel mentally and physically drained

White Chestnut – Helpful for worry

Wild Rose – Helpful for apathy

Willow – Helpful for bitterness and self pity

Work with Anger

It has been said that depression is anger turned inward therefore it may be helpful to look at the role of repressed anger in your life. 

Get Inspired

Ideas include:

Read a biography of someone inspirational

Write inspirational quotes on index cards; pick a card when you are feeling low

Take up an art form such as painting or calligraphy

Leave inspirational messages for yourself where you can see them