Here are some pointers for keeping the blues at bay when they arrive, and working towards happiness.
Get Lots of Light
The body responds well to natural light, which causes people to feel more upbeat and positive. Humans need at least half an hour of natural light a day, so get the required amount by stepping out of the shadows and into the sun as much as possible.
Exercise
Any self-respecting GP or advice book will tell people to undertake some form of exercise when depression starts to take hold. Though for most people getting up and active may feel like the last thing on earth when the blues hit, it really does make a difference. Exercise, however sedate, encourages the body to pump out ‘feel-good’ chemicals which lift mood.
Talk About It
Discussing dark feelings with a friend or trusted family member can work wonders. When people take time to talk through issues and worries, these fears can fade into the background, resulting in a more positive outlook and a clearer idea of what needs to be done to improve mood and start making changes for the better.
Cut Down on Alcohol
Alcohol is a depressant, even though when people are low it may be one of the first things that they crave. Drinking may alleviate depression temporarily, but it is only a matter of time before it increases anxiety, and magnifies problems to make them feel insurmountable. However tempting, stay away from the drink until your mood lifts.
Try St. John’s Wort
Research suggests that St. John's Wort (a natural antidepressant), raises levels of serotonin, norepinephrine, and dopamine — neurotransmitters that help boost morale and mood. It may help to alleviate depression without the side effects of more conventional medication. However, do check with a doctor before taking this as it can have unpleasant consequences if mixed with certain drugs or medical conditions.
Keep a Mood Diary
Sometimes it’s important to remember that these feelings will pass. A great way of getting this reminder is to keep a mood diary, and track feelings on a day to day basis. This will help the realisation that things will change and improve with time. Be detailed about cataloguing feelings, emotions and thoughts to get the most out of this handy tool.
Speak to a Professional
It’s important that anyone suffering with persistent depression seeks medical help, as this condition can be near-impossible to beat alone. However, by speaking with someone trusted such as the family doctor, a counsellor or other medical practitioner, the depressed person will soon realise that the condition can be easily managed with the right guidance. Common treatments for depression include anti-depressants, which take about two weeks to make a difference, and talking therapies such as counselling. Counselling helps to provide a safe place where triggers and issues can be discussed, helping people to articulate fears and feelings, and shed light on the condition and how to move forward.
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