DEPRESSION. Pt. 3

Pt. 3

While it is not my purpose to address the most severe forms of depression here or the treatment thereof, following is an acronym which someone experiencing minor to moderate depression may use to reduce the existence or severity of the malady.

FINERS

F - Fun

Recreation has a way of taking one’s mind off the matters at hand. Leisure time with friends and family. A vacation. A movie. A concert. A walk in the woods. A hobby such as painting, stamp collecting, or quilting.

I - Intimacy

Quality time with one’s significant other.

N - Nutrition

The importance of proper eating habits cannot be over-emphacized. Attention given to a balanced diet. ‘3 squares a day.’ Copious amounts of water. A decrease in the amount of sugar, fat, starch, caffeine and carbonated drinks in one’s diet.

E - Exercise

A minimum of 20-30 minutes aerobic exercise 4-5 days per week.

R - Rest

A regular sleep schedule. 7-8 hours per day.

S - Spirituality

Attention to that facet of a human being which is eternal; one’s soul. Prayer. Scripture reading. Church attendance. Fellowship with other believers.

I would add two additional suggestions to the above list:

Counseling

As a pastoral counselor of almost 2 1/2 decades, and having sat with thousands of clients, I can attest to the power of counseling.

Medication

The use of medications such as Paxil and Zoloft, when properly prescribed and overseen by a physician can be especially cathartic in overcoming the symptoms of depression.

I hope this e-workshop on the topic of Depression has been helpful.

Addendum

NATURAL REMEDIES FOR DEPRESSION

Traditional medicine practitioners will inevitably recommend treatment with SSRIs for depression, anxiety and other mental health issues. But you need to be aware that there are natural, non-pharmaceutical ways to help deal with such issues. Below are just a few of tried and true methods of helping ease depression.

• Eat a whole food, plant-based diet. Also one which includes natural mood-enhancing foods such as oily fish like salmon, tuna, and mackerel which provide the fatty acids, Omega 3s which enhance serotonin release and makes us feel “happy”.

• Incorporate healthy fats such as coconut oil and flaxseed oil in your diet.

• Cut out sugar and processed foods. They include chemical ingredients which can enhance depressive symptoms.

• Reduce or eliminate coffee. While caffeine can give you a real boost in the morning, you will eventually come crashing down, thus adding to depressive symptoms.

• Drink green tea. While this seems contradictory to the recommendation to eliminate coffee, green tea does not work the same way. It possesses the compound L-theanine which works with the caffeine to enhance energy without the same crash effect of caffeine alone.

• Meditation. This can be difficult to accomplish for people experiencing depression, but once you get the hang of it, it can be immensely beneficial. All you need is a quiet place and some time. The goal is to clear your mind of all the thoughts which busy your brain and contribute to the overwhelming atmosphere depression creates. Start small. Limit yourself to only 2-3 minutes at first and as you find yourself embracing this silence gradually increase. Total silence can be overwhelming – you tend to hear every sound, every tick of the clock, everything that was blocked out by normal sounds of the day. It may prove beneficial to start with a relaxation CD. These have a very calming effect in general and are a great tool when you just want to relax and block out the outside world. Breathe deeply and rhythmically. Don’t be annoyed if thoughts pop into your head. Just acknowledge them, dismiss them, and begin to focus on the peace and solace you are seeking.

• Increase your B vitamins. The B vitamins, and in particular vitamin B12, are instrumental in the creation of serotonin, dopamine and other important chemicals in the brain. Consider taking a good B complex vitamin or eat more vitamin-B-rich foods which include fish, cheese, shellfish, spinach, bell peppers and turkey among others.

• More magnesium. Magnesium is one of the most important elements which regulate a wide range of biomechanical functions in our bodies. Modern diets are sorely lacking this mineral. This is even further complicated by stress which depletes magnesium. It is advisable to eat more magnesium-rich foods which include almonds, cashews, cooked black beans, bananas and boiled spinach. There are also magnesium supplements which can be taken to remineralize the body and help to guard against depression.

• Exercise has already been recognized for the mood-enhancing benefits it provides. If you can get yourself up off the couch and go out for a walk or run it will indeed provide benefits of clear thinking and improved mood. So when you feel that veil of depression beginning to fall around you, go for walk. Get out into the fresh air and breathe it in deeply. You will be glad you did.

• Find something you like to do and do it often.

• Laughter is indeed good medicine. Watch a funny movie, read a book of jokes, do whatever makes you laugh.

• Reach out and help someone less fortunate that yourself.

• Play with a pet and reap the benefits of their unconditional love.
Depression does not have to control you. Consider implementing some of these simple methods to deal with depression before moving on to prescription medications. Or if you are already on prescription medications, consider giving these a try to see if it makes a difference in your overall wellbeing. If so, perhaps your doctor might consider reducing or eliminating the medication altogether.

by William McDonald, PhD. Copyright 1999

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