The feeling of depression is a common experience. Most of us will have moments where we feel low, unmotivated, troubled or directionless. In Australia, depression affects 1 in 8 men and 1 in 5 women to the degree that it will seriously impact their work, family life and daily tasks.
Whether you are simply down and heavy, or are deep in battle for your health, there are three proven, non-chemical tools that will help combat those feelings of depression.
Exercise – There is a huge amount of research and study that shows the positive affect of exercise on preventing, managing and even recovering from depression. Psychologist, Laura Scherman recently wrote, “I’ve had some of my clients completely rid their depression just through exercise!” Unfortunately, many wait until the desire for exercise comes along and they keep waiting and waiting. It’s a little bit of the cart before the horse – we want to feel great before we are motivated to move a muscle; whereas if we choose to move our body and start the cycle, it will grow our motivation by the reward we receive in return. Although I’ve claimed that these tools are non-chemical, exercise produces the body’s own natural drugs that combat feelings of depression. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Once endorphins are released, the body experiences a natural “high”, lifting that heavy feeling. Even if it takes all of our strength, a change in work pattern or a buddy to hold us to it, exercise should be the first step in fighting the black dog. (Take a look at the article on starting a new exercise habit).- Sleep – I often ask clients about their sleep patterns and most who suffer depression admit that they’ve never really thought about sleep as a factor. Research has shown a dramatic difference in the mental health of a person who is well rested compared to someone who is getting less than adequate sleep. Most of us will admit that we are often tired, exhausted and busy but we fail to see that we are actually in control of how much rest we get. Many of us choose to stay up late, stimulate our eyes with backlit screens and continue eating/drinking until late. One powerful step in taking control of our mental health is taking stock of our sleep habits and choose a pattern that will bring about proper rest. Sleep experts suggest 7-9hours per night for adults, 8-10 hours per night for teenagers, and up to 11 hours for children. One study also suggested that each hour of sleep before midnight is equivalent to two hours after midnight. An interesting thought.
- Talk it out – It amazes me how many people have difficult situations in their lives but bottle it up, grit their teeth and just bear it. Situational depression is much more prevalent than is commonly discussed, but the reality is that most of us will have experiences in life that bring hurt, pain, hardship, stress, and sorrow. One of the proven tools to combat depression, sorrow and pain is to give in to our innate need to talk, get it off our chest, unload, debrief and just say it out loud. Whether you are experiencing a difficult relationship; stress at home; financial burdens; physical debilitation; career set backs; loss of direction; or any number of other challenges, my strong encouragement would be to talk it out. If you’re not sure who would be good, try a counsellor with a good reputation in an area near you.
Have you experienced or know someone who has been freed from depression? If so, what was your solution? We’d love it if you were to share so others can benefit…
