Symptoms of Depression - Top 7 Tips to Beat Depresssion

Around 9.9 million adult Americans aged 18 and over suffer Major Depressive Disorder in a given year. that's 5% of the population.

Depression develops over time, is caused by a complex set of factors and is a manifestation of problems and stress in our lives. With over 80 documented symptoms of depression it is characterized by lack of energy, sleep difficulties, aches and pains, an overwhelming feeling of hopelessness, helplessness.

Estimates suggest 10% of children will suffer a depressive episode before age 12.

1. KNOWLEDGE / RESEARCH IT.
   Find out all you can about depression. Know the symptoms of depression, causes of depression and conventional treatments of depression. Understanding through knowledge puts you in a position of power over this 'adversary.'


2. KEEP A DEPRESSION DIARY / MOOD DIARY
   As above, information is power. Keeping a depression diary / mood diary gives you great insight into how the illness manifests for you specifically i.e. what symptoms of depression, their severity and frequency. You will be able to see patterns, triggers and which management strategies or treatments work best for you. It's invaluable and puts you ahead of the game, if you have yet to approach a health professional to seek advice, support or treatment.
   


3. TALK ABOUT IT / WRITE IT DOWN
   You may not want to shout it from the rooftops, but don't keep it to yourself. Talk to someone you trust and who is capable of genuine listening. They may notice something you have omitted, as you are so close to the problem yourself. Check out online forums, chat lines.
   Have no-one immediately to talk to....then write it down. Could be a list, a letter, a poem, even mere rambling. At least they may seem like that to you. Don't underestimate the power of your mind and of writing. Read some ideas in the link above.


4. DRINK WATER / IMPROVE NUTRITION
   Lackof energy is one of the symptoms of depression. Drink plenty of plain water (6 - 8 glasses a day) to rehydrate the body and the brain and increase energy levels. Eat more foods rich in Omega 3 e.g. wild salmon, mackerel, sardines herrings, anchovies, walnuts and kiwi fruit. Be aware of cravings you may have, of comfort eating, and be alert to possible food intolerances. Your mood diary will help here.
   
   
   
   
5. EXERCISE
   
Exercise is an effective, but underused treatment for mild to moderate depression. Something of a catch-22 as exercise requires energy and you don't have bags of that to hand.
As a minimum be aware of body posture. Literally raise your sights - look up and out as much as you can - take a walk outside and look at the sky, the trees, the moon, the sun or even the rooftops. Remember: THINK, FEEL, DO - change one and you change the others - so DO move your body.
Exercise releases endorphins and boosts self-esteem, wards of anxiety and stress and improves sleep. Join a small exercise class or train with a friend for social support too. Walking, jogging, swimming, Yoga, Pilates and Dancing are just a few ideas.


6. SLEEP
   Sleep problems are one of the significant symptoms of depression, and probably affect more than 80 per cent of people suffering from depression, usually not getting enough. A good sleep routine is important. We 'anchor emotions to space, places and objects. Your bedroom/bed should be designated for sleeping. Get up at the same time each morning, even if you have not had a good night's sleep. Don't sleep during the day. Don't go to bed early to try and get more sleep - you'll only lie there thinking over problems. Go to bed in the evening when you are tired.


7. MEDITATE
   
Depression often follows anger and helplessness. We quite often are literally beating ourselves up. 'Depressed people are often self fixated, caught in regrets from the past or fears of the future and never in the present moment.'(Meditation society of Australia)
Meditation helps you focus on the present rather than the past or future. Affirmations and mantras are probably the most powerful meditation exercise during times of crisis such as manic depressive and/or anxiety attacks.

SEEK QUALIFIED PROFESSIONAL HELP.

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