As mentioned earlier, if one suffers from a major depressive disorder, it's possible to have only one episode in a life time. However, once an episode is experienced, the likelihood of other episodes occurring in the future increases. Medication and psychotherapy are the most effective treatment, but they do not have to be the only source for help. You must remember that the depression did not appear overnight. It may have been in the works for years.
Other than genes and heredity, environment plays a major role in shaping who we are. One of the most likely environmental causes of depression is stress (see the stress handout for more details.) Stress is and will always be there. The difference among people is how each person deals with it. As I keep saying, quick-fix remedies don't work.
In order to cope with daily stressors we must change the way we live, not only while stressed or depressed, but permanently if we wish to get rid of it for once and all. This does not include just medication and therapy but a life style change. When you get a cold or flu, it's already too late to take vitamin C since the infection is already started. The battle should have begun long before the exposure to the virus. The same applies to stress, depression or any mental or physical illness. Here are the main areas where change must take place permanently:
• Diet and nutrition – Your brain's chemistry comes from the food and nutrients you eat. Whatever you put in your body impacts your mind. A healthy balanced diet consisting of carbohydrates, proteins and fat is a must. Today everyone is talking about low-carb diet; however, carbs (short for carbohydrates) are very important for energy and in dealing with stress. As usual, everything in moderation is good. Make sure you eat enough vegetables and fruits on a daily basis and reduce the intake of dairy products, high saturated fats (fried foods), and pure sugar. Alcohol, Caffeine, nicotine, carbonated drinks, sweets, and any mood-altering substances are not healthy and will impact your stress response and mood. Think about taking 6-8 small meals in place of 3 large meals. Daily intake of vitamins is very helpful. Drink 6-8 cups of water.
• Sleep – the average person requires 6-8 hours of sleep each night in order to function well. During sleep we go through 4-6 cycles, each cycle consisting of 4 stages which include a stage known as R.E.M. (Rapid Eye Movement.) REM is when we dream and the brain consolidates the information we acquire throughout the day. Without a good night sleep consisting of 4-6 cycles of deep sleep, the brain and body will not function well. In addition to 6-8 hours of sleep, pattern of sleep is very important too. This means going to bed and waking up at the same time 7 days a week. Disruption of this pattern will cause us fatigue and irritability during day. This is what we refer to as the Monday morning blues. Make sure the room temperature is appropriate (remember that our body's temperature drops during sleep), you have enough oxygen, the bed is comfortable, and the light and sound conditions are suitable. Allow 3-4 hours from the last meal before you go to bed, and make it a light meal if at all possible. The purpose of sleep is rest that means your mind and body. Eating and sleeping disrupts the rest and the body does not get the required rest which means fatigue, sleepiness, and irritability during the day, not to mention nightmares at times. If you are having difficulty sleeping try herbal teas such as chamomile, lavender or mint teas.
• Exercise – Wherever you turn today you hear of exercise and its benefits to the body and mind over and over again. Studies show that one of the major contributors to depression and stress is sedentary states. One study shows that Americans watch an average of 8 hours of television per day. Can you imagine what that does to your body? For the body to acquire energy it requires oxygen and food. Sitting still deprives the entire body from receiving these important components. When we are in motion, our heart rate increases, our breathing increases and our blood flows to all our tissues supplying all the cells with food and oxygen. In addition, when you exercise, you keep heart healthy, your veins will expand which will make the blood flow easier which will make your heart work less and more efficient, and the cells will get their food and oxygen faster with less energy consumption. In addition, when you exercise, you burn fat, and your metabolic rate increases which will keep you utilizing energy more efficiently. During exercise, the brain also produces chemicals known as Endorphins (Endogenous Morphines) which causes us to feel pleasure and less pain. Not to mention that these chemicals also enhance growth and the immune system. As much as a 10-minute walks per day is healthy enough one study showed. Another showed that women who exercise 3-4 hours per week reduce the risk of heart attack by 35 percent. If you want to reduce your stress and keep your body in shape and lose weight, exercise is it…there is no alternative. You don't have to join a gym, simple walks around the block or a walk in the park is all that is needed. If you have access to a pool, swimming can be a great exercise and low impact on the joints and spine. Whatever you do, know that sitting still is not healthy at all.
• Social Support – We are gregarious animals by nature, notice how we get along with cats and dogs, they too are gregarious. One third of our brain is dedicated to vision, and nearly one third of vision is dedicated to recognizing faces and facial expressions, which is another proof of our social need. Therefore, we can't live without each other. As I mentioned earlier, one of the main symptoms of depression is isolation and withdrawal. To counteract that is to force ourselves to be with others especially those who are supportive, understanding and helpful. It's alright to seek help during these times since our cognition is cluttered with negative thoughts. Our support system can help us make healthy decisions, distract our focus away from ourselves, and help cheer us up and if anything be there for us. "A hug a day will keep the doctor away." Affection is an extremely important and needed behavior. Babies left untouched will get sick and die although supplied with air, food and water. Touching is calming and invigorating and stimulates our body that's why we feel good when we are touched either by massage or affection, as long as it is appropriate of course. Stay away from toxic people including those who are even family members. When you are depressed your coping abilities go down, and you are more than likely incapable of dealing with stress. Avoid conflicts and overwhelming relationships until you feel better. That does not mean that you remain isolated. Hang around people who are loving, caring and supportive. Notice how well you are doing in the group setting here at the program. Perhaps for the time being you can make them your temporary surrogate family. If all fails, make sure you have one good friend whom you can trust and confide in. Friendships are not measured by the quantity, but by the quality of the friend.
Other than genes and heredity, environment plays a major role in shaping who we are. One of the most likely environmental causes of depression is stress (see the stress handout for more details.) Stress is and will always be there. The difference among people is how each person deals with it. As I keep saying, quick-fix remedies don't work.
In order to cope with daily stressors we must change the way we live, not only while stressed or depressed, but permanently if we wish to get rid of it for once and all. This does not include just medication and therapy but a life style change. When you get a cold or flu, it's already too late to take vitamin C since the infection is already started. The battle should have begun long before the exposure to the virus. The same applies to stress, depression or any mental or physical illness. Here are the main areas where change must take place permanently:
• Diet and nutrition – Your brain's chemistry comes from the food and nutrients you eat. Whatever you put in your body impacts your mind. A healthy balanced diet consisting of carbohydrates, proteins and fat is a must. Today everyone is talking about low-carb diet; however, carbs (short for carbohydrates) are very important for energy and in dealing with stress. As usual, everything in moderation is good. Make sure you eat enough vegetables and fruits on a daily basis and reduce the intake of dairy products, high saturated fats (fried foods), and pure sugar. Alcohol, Caffeine, nicotine, carbonated drinks, sweets, and any mood-altering substances are not healthy and will impact your stress response and mood. Think about taking 6-8 small meals in place of 3 large meals. Daily intake of vitamins is very helpful. Drink 6-8 cups of water.
• Sleep – the average person requires 6-8 hours of sleep each night in order to function well. During sleep we go through 4-6 cycles, each cycle consisting of 4 stages which include a stage known as R.E.M. (Rapid Eye Movement.) REM is when we dream and the brain consolidates the information we acquire throughout the day. Without a good night sleep consisting of 4-6 cycles of deep sleep, the brain and body will not function well. In addition to 6-8 hours of sleep, pattern of sleep is very important too. This means going to bed and waking up at the same time 7 days a week. Disruption of this pattern will cause us fatigue and irritability during day. This is what we refer to as the Monday morning blues. Make sure the room temperature is appropriate (remember that our body's temperature drops during sleep), you have enough oxygen, the bed is comfortable, and the light and sound conditions are suitable. Allow 3-4 hours from the last meal before you go to bed, and make it a light meal if at all possible. The purpose of sleep is rest that means your mind and body. Eating and sleeping disrupts the rest and the body does not get the required rest which means fatigue, sleepiness, and irritability during the day, not to mention nightmares at times. If you are having difficulty sleeping try herbal teas such as chamomile, lavender or mint teas.
• Exercise – Wherever you turn today you hear of exercise and its benefits to the body and mind over and over again. Studies show that one of the major contributors to depression and stress is sedentary states. One study shows that Americans watch an average of 8 hours of television per day. Can you imagine what that does to your body? For the body to acquire energy it requires oxygen and food. Sitting still deprives the entire body from receiving these important components. When we are in motion, our heart rate increases, our breathing increases and our blood flows to all our tissues supplying all the cells with food and oxygen. In addition, when you exercise, you keep heart healthy, your veins will expand which will make the blood flow easier which will make your heart work less and more efficient, and the cells will get their food and oxygen faster with less energy consumption. In addition, when you exercise, you burn fat, and your metabolic rate increases which will keep you utilizing energy more efficiently. During exercise, the brain also produces chemicals known as Endorphins (Endogenous Morphines) which causes us to feel pleasure and less pain. Not to mention that these chemicals also enhance growth and the immune system. As much as a 10-minute walks per day is healthy enough one study showed. Another showed that women who exercise 3-4 hours per week reduce the risk of heart attack by 35 percent. If you want to reduce your stress and keep your body in shape and lose weight, exercise is it…there is no alternative. You don't have to join a gym, simple walks around the block or a walk in the park is all that is needed. If you have access to a pool, swimming can be a great exercise and low impact on the joints and spine. Whatever you do, know that sitting still is not healthy at all.
• Social Support – We are gregarious animals by nature, notice how we get along with cats and dogs, they too are gregarious. One third of our brain is dedicated to vision, and nearly one third of vision is dedicated to recognizing faces and facial expressions, which is another proof of our social need. Therefore, we can't live without each other. As I mentioned earlier, one of the main symptoms of depression is isolation and withdrawal. To counteract that is to force ourselves to be with others especially those who are supportive, understanding and helpful. It's alright to seek help during these times since our cognition is cluttered with negative thoughts. Our support system can help us make healthy decisions, distract our focus away from ourselves, and help cheer us up and if anything be there for us. "A hug a day will keep the doctor away." Affection is an extremely important and needed behavior. Babies left untouched will get sick and die although supplied with air, food and water. Touching is calming and invigorating and stimulates our body that's why we feel good when we are touched either by massage or affection, as long as it is appropriate of course. Stay away from toxic people including those who are even family members. When you are depressed your coping abilities go down, and you are more than likely incapable of dealing with stress. Avoid conflicts and overwhelming relationships until you feel better. That does not mean that you remain isolated. Hang around people who are loving, caring and supportive. Notice how well you are doing in the group setting here at the program. Perhaps for the time being you can make them your temporary surrogate family. If all fails, make sure you have one good friend whom you can trust and confide in. Friendships are not measured by the quantity, but by the quality of the friend.
SAD
CliniC
Stress, Anxiety, & Depression CliniC
Mind Over Matter: If you DO Mind, it Will Matter
West Los Angeles
How to cope?