Depression is a devious disorder whose symptoms work against the very actions you need to take in order to conquer your depression. Finding yourself in the initial stages of mild depression is the time to overcome the symptomatic lack of energy, by taking action to prevent yourself from spiraling down into the dark and deep well of severe depression. The important thing is to take the first small step to combat the onset of mild depression, to form a base that you can build the next little steps on.
Self-treatment options that will boost your mood:
- Physical activity is well proven to boost your mood, as feel-good neurochemicals called endorphins are released in the brain while exercising. Feeling blue at a certain time of the day, such as just before sunset? That is the right time to go for a walk.
- Spend some time in the sun, as the body converts the sun’s UV rays to vitamin D, which is a natural mood-booster. If unable to soak up the sun, take vitamin D supplements. Determining your body’s vitamin D levels is done via a simple blood test.
- A healthy gut does wonders to reduce stress, anxiety and depression. Taking probiotic supplements can help in this regard, but keep in mind it takes about four weeks to feel a difference.
- Eat healthy, as a balanced and nutritious diet can increase energy levels and improve your mood. Do not resort to finding comfort in food by eating too much, or eating very tasty but unhealthy food and snacks.
- Try not to isolate yourself. Confide in to somebody who will listen with empathy, without judging you. Also keep in touch with family and friends, even if only by email or text messages on your phone.
- Get enough sleep by implementing a sleeping routine and removing distractions from your bedroom, such as a computer or TV. Getting enough sleep can help to improve your mood and boost energy levels.
- Depression can have a detrimental effect on structure in your life. Take charge by getting into a routine – force yourself out of bed and get into a daily routine. It helps to set yourself daily goals, even for minor things such as doing the dishes, in order to combat the feeling that you cannot accomplish anything. Also do not duck your daily responsibilities – at home and at work. It will contribute to the feeling of accomplishment.
- Fight those negative thoughts hand and tooth. One hint is to keep a gratitude diary – make a daily list of just three things that you can be grateful for. Consciously make time for the things that you enjoy doing, or try doing something new, as trying new things aids the release of dopamine in the brain.
- Be good to yourself, and spoil yourself, even if only by taking a long luxurious bath. And it is fine if you have not achieved all of your daily goals, none of us manage to do that on a daily basis.
Where to get help in severe cases:
If you are unable to cope on your own and need a referral to a psychologist, psychiatrist or support group, call the South African Depression and Anxiety Group (SADAG) on 011-234-4837 or 0800-20-50-26 and speak to a trained counsellor who will be able to assist you in getting help.
Sources:
Three steps to help fight depression. Published online 9 July 2017. Weekly Health e-Tips UK, Nutrition and Healing. (www.nutritionandhealing@angorahealth.co.uk)
10 natural depression treatments. Published online July 2015. WebMD. (www.webmd.com)
Eight ways to actively fight depression. Published online 6 October 2011. Psychology Today. (www.psychologytoday.com)
Self-care for depression. What can I do to help myself? Published June 2016. MIND, the mental health charity. (www.mind.org.uk)
Dealing with depression at home. Published June 2017 edition. Natural Health Magazine. (www.sadag.org)
