One of the healthy habits I picked up along the way though was reading self-help books. I realized almost a decade into my battle with Depression that even though I wished someone would just come and save me, I knew that I was the only one that really could. About 2 years ago I saw this book in Borders Bookstore called "The Depression Cure" by Stephen S. Ilardi, PhD. The title immediately caught my attention. It was an extremely bold statement for the author to claim that he could cure Depression, when for the last 10 years of my life I had been told that I will never be cured of Depression, only learn how to cope with it (which for the record, I now know is a lie. Maybe just something doctors tell you so you can't sue them for not curing you...understandable.) The booked talked about how physical health directly affected mental health. It taught me how my brain worked and why certain daily activities, or lack there of were causing me to go deeper into my Depression. You see it wasn't just because I had lived a hard life, or that I wasn't where I wanted to be in life, or that I hated myself, or all of the negative thoughts I had circling around in my mind; but that what I did on a daily basis was aiding my negative outlook on all my life circumstances.
Here are a few tips from the book including some of my own to give you a jump start to curing your own Depression:
1. Exercise (don't worry I won't work you too hard)
It's no secret that exercise is good for you but did you know that it's also an anti-depressant? Activities like walking, jogging, bike-riding and weight lifting release dopamine and serotonin ("the happy chemicals") into your brain. Exercise also increases the brain's productions of a key growth hormone called BDNF. Levels of this hormone decrease substantially in depression and affect your learning and memory. So do it not for your looks or even your physical health, do it for your happiness and mental well being.
Here's what I suggest: I know that when you're experiencing a depressive episode the world can seem too big to face and your mental state can really weigh you down and make it difficult to get up at all, but don't think about facing the world or all of your problems think about the small tasks of getting up, getting out the door, and walking. Start with baby steps.
2. Diet (not the kind that makes you skip meals)
I have personally experienced the effects in my mood from a poor diet versus a conscious one consisting of natural foods like fruits, vegetables, eggs, yogurt and water. We know that these natural foods provide us with the vitamins that our body and brain need to function properly. The dietary-supplement that the book suggests for anti-depressive effects is omega-3 fatty acids (Fish Oil) since it is crucial in building brain structure and function and can affect the production of those "happy chemicals" we talked about. One thing in our diets that has been directly linked to depression is dietary sugars. These sugars can decrease the production of the hormone mentioned above, BDNF which overtime can actually start to shrink parts of our brain. Dietary sugars can also cause inflammation which can lead to a whole slew of health problems including depression. Taking fish oil can also work as an anti-inflammatory.
Here's what I suggest: Dr. Ilardi suggests starting with a high grade omega-3 supplement of 1,000mg EPA and 500mg DHA. I have been taking fish oil since I read this book and have definitely noticed major changes in my body and mental state! Making small changes to your diet can really go a long way and is a much more attainable and realistic approach to changing your life and curing your Depression. Instead of having that piece of cake or cookie, grab a piece of fruit. I use honey or agave in my tea every morning instead of sugar. You don't have to have a strict and complete overhaul on your entire kitchen, just take it one day at a time. It's about creating consciousness. If you traded one junk food for a healthy snack just once a day you'd be introducing a healthy supplement to your body that it's not used to having and in turn feeling the positive effect on your mental health no matter how small it may be.
*Consult your doctor before starting this and any regiment suggested here.
3. Sunlight (gives you more than just a healthy glow)
Now we know that the sun provides crucial nutrients like vitamin-D--which by the way is a hormone that promotes the proper day-to-day function of basically our entire body and everything it consists of not to mention the fact that the majority of Americans have a vitamin-D deficiency--but did you know that it's the light that actually affects our internal clock and helps produce serotonin (one of our "happy chemicals") which affects how we respond to stress? Our internal clock, we all know, is the one that tells us when to fall asleep and when to wake up. Or in the case of those dealing with depression, it's the one that will never let us sleep at night and makes it impossible to wake up in the morning. If you have known any young children then you have seen first hand the direct effects that improper sleep habits can have on a child. Grown-ups are no different. It's suggested that 30 minutes of sunlight (even on a cloudy day) within 30 minutes of waking up in the morning are sufficient to setting your internal clock to a healthier time. There are also light therapy products out there if you can't get outside on a daily basis. It's also extremely beneficial to breath in the fresh air and experience the peaceful nature as much as you can.
Here's what I suggest: Regulating your sleep schedule when dealing with Depression takes time and a lot of effort, so don't beat yourself up if you can't wake up at the crack of dawn and start your day eager and optimistic. One day at a time! Start with when you wake up naturally. If you only have 10 minutes to bask in the sunlight first thing in the morning it's 10 minutes longer than yesterday and that's something to be proud of!
4. Social Connection (without the "like" button)
As humans, we were born to connect. It's literally etched in our DNA. From birth we are actually attuned to and mimic the biological rhythm of those around us teaching us instinctively how to regulate our heart rate and breathe. We are born into families giving us a natural sense of belonging. When were are isolated from others for even just a few days our stress hormones escalate and our mood and energy decrease considerably which in turn can actually cause Depression. Once in a depression our brain looks at this as an illness and immediately goes into rest and recovery mode. This is why people with Depression always want to be alone and it becomes a vicious cycle. In turn, studies have proven that the mood or mental state of those you surround yourself with can be transmitted to you and intensify your already depressive thoughts. So basically our moods are contagious, whether positive or negative.
Here's what I suggest: Although writing is an outlet for me and I love dearly the connections that I can make online with people that I wouldn't normally encounter, it's important to get out there and be with actual human beings and not a screen name, avatar, or profile picture. I would suggest joining some sort of local group that coincides with your own interests or beliefs that will give you a positive and engaging experience. Get out of your head and call a friend, get your mind off of things that keep you stuck in your depression and have a laugh. It is the best medicine! I started Hope Shines for that very reason! I get to be with people that have similar intentions while serving others and making a difference in my community. If that doesn't give you a sense of purpose and belonging I don't know what will!
5. Knowledge is Power!
One of the first and greatest steps I took to overcoming my own Depression was educating myself. It was important for me to dissect this illness, figure out why I did the things I did--not knowing made me feel so helpless. Oprah always quotes Dr. Maya Angelou's words, "When you know better, you do better." And that couldn't be more true in this case. "The Depression Cure" offered a weekly questionnaire to keep track of your own Depression. Eckhart Tolle, author of "The Power Of Now" and "A New Earth", suggests asking yourself the question: "How do I feel?" on an hourly basis to keep constantly aware. My own therapist gave me a form to fill out daily tracking how I felt and acknowledging my own accomplishments. It's knowing first, not necessarily doing, that will promote the kind of lifestyle change you need to cure depression. Knowledge truly is the power you need to overcome this!
Here's what I suggest: Start right now. Ask yourself: "How am I feeling right now?" No need to go into what's causing it, just the simple acknowledgment is what is needed here. Write down on a scale of 1-10 how you're feeling and maybe one "feeling word" to describe the emotion your experiencing. Do this once a day maybe when you wake up and it will start to awaken you to what is really going on within you.
6. (It Starts & Ends with) YOU
I mentioned at the beginning of this blog that the notion I was always given about Depression being incurable was a lie. There is a cure for Depression but you hold your own antidote. No one else can save you but yourself no matter how much easier it is to blame the rest of the world. I had divorced parents, an alcoholic mother, abusive boyfriends and a behavioral health system that neglected me that was what I thought caused me to spiral in a Depression. I gave these negative life experiences control over my own emotions. This is a reality that I had to face and the only one that truly empowered me to take back the control over my own mind, body, and life and help myself. I encourage you to take back your life, stop allowing toxic people and situations to dominate how you react to them. I know first hand that it's not all that simple, but we can take it one day at a time. Choose to be happy today. :)
Here's what I suggest: A positive outlet is extremely important so as not to harbor negative emotions. I use my alone time to have quality time with myself. I journal my thoughts, tribulations and appreciations, I meditate to realign myself and I took it upon myself 3 years ago to seek medical treatment and was given a wonderfully uplifting therapist that I visit weekly. I now consider her to be one of my angels assisting me in my journal to joy! I have to point out that although I have tried anti-depressants in the past, I chose to cure my depression the natural way and I have not been on any in years. I do know that if I do not keep up the healthy regiment than I, just as anyone else, am at risk of going back into a depressive state, but I now have the antidote!
-Darienne Rose
*Consult your doctor before making any changes to your diet, exercise and supplemental intake. Do not use these methods as an alternative to medicine previously prescribed by your doctor. It is important if and when stopping the use of any prescribed medicine especially anti-depressants and mood stabilizers that you do it under the care and advise of your doctor as it could result in worsened depressive symptoms and suicide.
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