Overview
The World Health Organization estimates that over 300 million people worldwide suffer from depression (WHO, 2018). Depression results from a complex interplay between physiological, psychological and social factors, and can be a serious and life-threatening condition when not treated appropriately. As such, you should always consult with a physician or mental health professional if your depression is interfering with daily life.
Conceptualizations of major depressive disorder have evolved beyond basic psychological and biochemical models (such as low levels of serotonin), to a systems model that integrates whole-body functionalities over a lifetime (Anderson, 2018). Although it may be difficult to pinpoint the source of one’s depression, some of the factors that may contribute include hormonal imbalance, nutrient deficiencies, lifestyle factors such as inadequate sleep or exercise, unresolved emotional issues, social isolation, and stressful life events.
The following is a list of ways in which you can alleviate the symptoms of depression and help maintain a healthy, happy mindset naturally. With that said, each person faces unique challenges and it is best to work with a qualified health practitioner for best results. These suggestions serve to augment the treatment plan your healthcare professional develops.
1. Identify the Root Cause and Take Control
As challenging as it may be for some, a crucial first step is to identify the problem so you can come up with a solution. From personal experience, I know that sometimes when we are depressed, it can seem like everything is going wrong. While it may seem difficult to pinpoint the source, really honing in on just a few key areas and then prioritizing what to focus addressing first could really help get things moving along. As your first step, take the time to sit down and reflect upon your challenges. What would you like to improve? Once you’ve identified what you’d like to focus on first, try brainstorming ways in which you can achieve your desired outcome using precise SMART goals (Specific, Measurable, Achievable, Realistic, and Timely). Often when we tackle just one area of our lives, it ends up giving us hope and benefiting other areas as well.
2. Reframe Negatives Into Positives
Sometimes there are extraneous factors we have no control over that influence our state of mind, right? But hold up – do we really have no control? While roadblocks happen (such is life), you do have the power to change your outlook. Breaking the cycle of perceiving yourself as helpless can be empowering. The next time you feel sad or angry about something – try this exercise:
Think about a time in which you really struggled with something. Was there anything positive you took away from this experience, such as more resilience, better perspective or insight, a new outlook on life?
Instead of viewing your struggle as a hindrance, how about viewing it as an opportunity for growth? Some of the most influential people with the greatest drive and passion have had to overcome the greatest struggles. So, what’s your next step?
3. Get Moving with Aerobic Exercise
We were made to move. Exercise, in particular aerobic exercise such as running and bicycling, stimulates the production and release of feel-good neurotransmitters including serotonin and norepinephrine. Since studies have linked low levels of serotonin and norepinephrine levels to depression, it seems like a no-brainer that one should engage in routine exercise in order to maintain levels of these neurotransmitters in order to naturally enhance our mood. Moreover, exercise has also been reported to increase levels of brain-derived neurotrophic factor (BDNF), another chemical that is reduced in depression (Sleiman et al., 2016). BDNF is able to mitigate neurodegeneration and promotes brain health and memory. Most everyone has also heard of the neurochemical endorphin being released after exercise, which may also contribute to feeling great, post-exercise. Endorphins are produced in the brain’s hypothalamus and pituitary gland in response to stress. They activate opioid receptors in the brain that help minimize discomfort, and can also help bring about feelings of euphoria and general well-being.
4. Don’t Skip Meals
Skipping meals causes fluctuating blood sugar levels, leading to mood swings and decreased mental performance. Your brain requires and uses more glucose for fuel than any other part of the body. With regular, balanced meals to prevent low blood sugar, you can maintain optimal cognitive function and help protect yourself against depression, anxiety, and mood disorders.
5. Eat a Nutritious, Serotonin-Boosting Diet
Serotonin is a neurotransmitter involved in sleep, mood, appetite, and pain. Interestingly enough, the majority of serotonin (80-90%) is found in the gastrointestinal tract. Studies show that low levels of serotonin are involved in depression, but with a diet high in tryptophan, an amino acid precursor of serotonin, one may be able to increase levels of this feel-good neurotransmitter. Foods high in protein, iron, riboflavin, and vitamin B6 all tend to contain large amounts of tryptophan.
Pyridoxal phosphate, the active form of Vitamin B-6, is an important cofactor in the conversion of tryptophan to serotonin; thus a deficiency of Vitamin B-6 may reduce the brain’s production of several crucial neurotransmitters, including serotonin, N-acetyl serotonin (Melatonin), norepinephrine, and dopamine (Schaeffer et al., 1998).
Cheese, eggs, salmon, turkey and nuts all contain a healthy dose of tryptophan. But since tryptophan has to compete with other amino acids to be absorbed into the brain, it may be more conducive to eat these foods with a healthy serving of carbohydrates. Carbs cause more insulin to be released into your system, which then promotes the absorption of amino acids into the heart, muscles, and organs. Since there is more tryptophan left behind in the bloodstream, this means it’s more likely that it will be absorbed through the blood-brain barrier. Once inside the brain, tryptophan immediately gets converted to serotonin. A diet rich in magnesium, found in foods such as dark leafy greens, avocados, bananas, fish, and nuts, can also help boost the production of serotonin.
6. Get 7-8 Hours of Sleep But Don’t Sleep In Too Late
Sleep deprivation can lead to irritability, stress, and worsen health problems such as depression, heart disease and diabetes. Insomnia and poor sleep patterns can lead to a vicious cycle of feeling un-refreshed during the day, causing anxiety about the following night’s sleep. Adequate sleep and a regular sleep schedule is therefore crucial to maintaining your mood, motivation and work performance. With that said, too much sleep may actually worsen depression. In my experience, unless you work third shift or get to bed past midnight because of job obligations, waking up later, long after most of the world has already been up for 3 hours or more, may contribute to feelings of negativity. Your day is heavily influenced by the evening before. If you wish to rise early, then you should train your body to get to bed early. Try moving up your bedtime by 15 minutes each evening to get to your desired schedule, and keep your sleeping schedule consistent, even on the weekends, to help reduce insomnia. Rising early and having the whole day ahead of you to accomplish your goals is definitely something to feel happy about.
7. Limit Your Alcohol Intake
Alcohol, as most of us know, is a depressant. If you’re drinking alcohol to relieve anxiety or depression, paradoxically enough, you may be exacerbating your condition. According to the American Psychological Association, “Alcohol abuse and alcoholism can worsen existing conditions such as depression or induce new problems such as serious memory loss, depression, or anxiety” (APA, 2012). Furthermore, alcohol is also associated with an increased risk for suicidal behavior since alcohol gets rid of inhibitions that might otherwise stop us from doing something regrettable. According to researchers, “Alcohol abuse may lead to suicidality through disinhibition, impulsiveness, and impaired judgment, but it may also be used as a means to ease the distress associated with committing an act of suicide” (Pompili et al., 2010). So next time you’re tempted to drink again, just remember you are only hurting yourself, both physically and mentally.
8. Get Some Sunshine
We’ve all experienced that sudden positive shift in our mood the moment the sun comes out after days of cloudy skies. I know I have. Our mood can certainly be a reflection of the changing seasons, as many of us who’ve had to endure long, cold winters may experience Seasonal Affective Disorder at one point or another. There is definitely a physiological explanation for this phenomenon, as exposure to sunlight is thought to increase the brain’s release of serotonin, which is associated with boosting mood and helping a person feel calm and focused.
As sunlight passes through the eyes, it cues special areas in the retina, which trigger the release of serotonin. Exposure to sunlight can also benefit those suffering from non-seasonal depression, premenstrual dysphoric disorder, and in pregnant women with depression (Duan et al., 2018; Young, 2007).
Anxiety-related disorders and panic attacks have also been linked with changing seasons and reduced sunlight. Beyond sunlight’s mood-altering effects, other benefits include better bone health and decreased risk for osteoporosis due to the Vitamin D producing effects of sunlight. On a personal level, I find that even just sitting on my enclosed lanai with indirect sun exposure, where I can still feel the breeze and watch the clouds pass by, puts me in a better mood instantly.
9. Get Your Hormone Levels Checked
Hormonal imbalance can wreak havoc on your mental and physical health. Those who find themselves chronically depressed may want to consult their physician and get their hormone levels checked to see if an imbalance may be contributing to their depression. If your thyroid, adrenal or sex hormones are out of balance, then it is important to address these issues first to put you on the correct course of treatment. We are all unique in our physiology, and therefore require a unique treatment protocol (Newhouse & Albert, 2015).
10. Unclutter Your Life
From personal experience, I can tell you that my home and work surroundings are both a reflection of and influence on my mental state of being. Working from home, I find that if my surroundings are filled with clutter, I not only have a more difficult time concentrating, but I also feel more anxious. If your surroundings aren’t kept orderly and clean, this may have an effect on your mental state. A more extreme case may be seen in hoarders who cling onto items as a way of holding onto their past, preventing them from moving on with their lives. Uncluttering your life can certainly help you see things more clearly, thereby making your daily tasks a little easier to manage, which in turn reflects positively on your mood.
11. Be Mindful. Be Thankful. Meditate.
With depression, you may constantly feel as though you are stuck in the past and have no hope for the future. Since you can’t exactly control the past, try to bring awareness to the present and see what baby steps you can take to fix the current situation. To put you in a better mood, try hard to come up with 1-3 things you are grateful for. If you have no hope for the future, try to envision yourself 10 years from now, the way you would like to be, and imagine as though you are already there living it. What are the exact steps you need to get there?
Multiple studies have shown that a type of meditation called Mindfulness Meditation, has been shown to help manage depression, anxiety and pain in some clinical populations (Elder, 2014; Rod, 2015).
High levels of the stress hormone cortisol can contribute to anxiety as well as poor immune function, so why not engage in a little meditation to practice mindfulness and relaxation? Researches are finally beginning to understand how psychological stress triggers chronic inflammation, which can cause ills ranging from heart disease to pain to depression. While some may doubt its effectiveness in managing a whole range of medical conditions such as cancer, it’s certainly not harmful and can be done in the convenience of your own home at no cost.
12. Stay True to Yourself
We sometimes wear masks and conceal our true selves from others. Although social media has connected us in an unprecedented way, ironically, it may also be pushing us further apart. And the more we don’t stay true to ourselves by choosing relationships or a career that aren’t fulfilling, the more unhappy we may become. We won’t be able to, and should not want to, please everyone. Instead, accept yourself and stay true to who you are and what you stand for.
13. Talk It Out. Connect.
Although it may be tempting to avoid others, social isolation may only exacerbate depression. Simply talking about your feelings may have a tremendous impact on your recovery. Perhaps you’ll also gain some clarity and perspective from hearing another’s point of view. Having a close friend, relative, or therapist listen to you may significantly help relieve symptoms of depression. Expressing your feelings verbally or through creative forms such as art, writing, or music, may make all the difference in the world. Connection to others, as well as acts of kindness and generosity, have also been shown to foster contentment.
14. Drink Green Tea
Green tea has L-theanine, an amino acid that may be responsible for increasing dopamine and serotonin levels, both of which give us feelings of mood enhancement. Dopamine is the neurotransmitter that helps control the brain’s reward and pleasure centers and serotonin can affect mood and social behavior, appetite and digestion, sleep, memory and sexual desire and function. In addition, L-theanine has been shown to increase GABA production, inducing a state of relaxation since GABA is an acid whose function is to inhibit or limit neuron activity in the brain, as well as to stimulate the brain’s alpha waves, which are associated with the state of waking relaxation. According to a systematic review by Mancini et al. (2017), green tea consumption may help alleviate anxiety and improve both cognition and mood due to the synergistic effects of both caffeine and L-theanine working in tandem.
15. Take Baby Steps. Get Into a Routine. Try Something New.
It’s important not to take an all-or-nothing approach to fighting depression. Some things that work for others may not work for you. Those who are severely depressed may have a difficult time getting out of bed, let alone going to the gym for a workout. I had the pleasure of attending a lecture given by a local mental health organization at a nearby medical school, and one of the presenters shared her experiences of suffering from depression. She made a great point when saying,
“Those of us who suffer from severe depression don’t want to be told to simply exercise. Instead, tell us to take it one day at a time, in baby steps. On day one, perhaps you’ll muster up the energy to get dressed. The following day, maybe you’ll get the mail. Then when you’re really feeling inspired, maybe you’ll go outside and take a walk.”
So don’t beat yourself up if you didn’t go to the gym today or if not everything is going according to plan. Be patient with yourself and remember to take baby steps. Once you’ve taken those baby steps, keep going. Don’t just read the above tips only to try them once and forget about them later. Repeating these steps over and over will help solidify them into habits. Actions today become the habits of tomorrow! Maybe you can post your schedule on the fridge or set alarms on your phone. Having a set routine each day makes it much easier to follow a healthy, happy lifestyle. With that said, it also helps to do something completely NEW and exciting every once in a while.
So which of these techniques will you try today?
References:
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