Fighting the Blues
A Self-Directed Approach to Overcoming Depression
Therapy and medication can be costly and prohibitive for some. For the garden variety mild depression, many individuals are turning to a self-directed treatment approach.
Medication can sometimes come with unwanted side-effects and psychotherapy can be costly. Because of this, many people prefer a self-directed approach to treating depression. For many individuals, the following steps may provide significant relief. However, when the following tips have not had a significant enough effect or if the depression is impairing a person’s ability to function (e.g. the ability to perform at school or work, increased strained inter-personal relationships, impaired decision making or parenting) it may be time seek the help of a trained professional. Further, before beginning a self-directed anti-depression regiment, individuals should visit their primary care physicians to rule out any serious underlying problems.
Causes of Depression
The causes of depression are numerous and complex. Generally, depression is the result of both biological and psycho-social factors.
Biological Causes:
- Genetics: Mood Disorders tend to be highly genetic, but not necessarily exactly akin to other family members. In fact, for example, many offspring of a Bipolar Parent may never develop Bipolar Disorder, but may suffer Dysthymia, a mild, non-manic type of depression.
- Pain: Ongoing pain affects the chemistry of the brain, depleting needed neurotransmitter substances causing depression.
- Ongoing medical conditions: Just like pain, many medical conditions (including heart disease and diabetes) have been linked to depression.
- Dehydration: Just a 2% dip in body hydration can cause fatigue, headaches, and depression.
- Vitamin B deficiency: This is a very common yet overlooked cause of depression.
- Poor thyroid function: The endocrine system and mood are highly related. Routine medical care can easily prevent this particular cause.
Psycho-Social Causes:
- Unresolved childhood trauma: Emotional pain, especially pain that has hung around for a while, can result in feelings of helplessness and hopelessness, as well as poor self worth, which then result in depression for many individuals.
- Stress: The body releases various chemicals in the body under psychological stress. These chemical changes often result in depression.
- Greif and loss: The sadness, and sometimes despair, that accompanies grief or a loss is a common factor in depression for both adults and children.
- Automatic negative thoughts and general pessimism: Thought content can also affect brain chemistry. Therefore, the way a person conceptualizes life’s challenges, can have a tremendous impact on mood.
Natural Remedies
Researchers in the Seattle Region conducted a study on women and depression finding that a tri-modal treatment greatly improved mood among study subjects. The three modalities used in this study include:
- Exercise (just a brisk 20-minute walk a day)
- Exposure to sunlight (even indirectly on rainy days)
- Taking a multi-vitamin (which may also address a Vitamin B deficiency for many people)
Other helpful remedies include:
- Drinking plenty of water
- Getting plenty of rest
- Reducing stress
- Learning how to manage conflict
Set Goals to Assist in Maintaining Your Mood
Decide what you need to do to maintain a healthy mood, write these decisions down as goals, and keep them where you will see them daily (e.g. on a vanity, on the refrigerator door, clipped to a daily planner or calendar). Goals might include statements such as:
- I will get out of bed by _______ a.m.
- I will go for a walk (or other exercise) every morning.
- I will take a vitamin each day.
- I will not work more hours than ____ a week.
More information on how to create a self-directed recovery plan is provided by the Depression and Bipolar Support Alliance.
