I recently gave a talk on leading a happier and more fulfilling life to a gathering of over 100 people and one of the questions that came up was about depression.
Q. Is it necessary to seek medical help if one suffers from depression?
A. Of course, one should seek help if they feel they are suffering from depression. Often we don’t know if the cause of depression is clinical or environmental. If the cause is clinical, medical intervention is necessary.
In some cases, an external factor, such as the loss of a relationship, child, job, health, can cause extreme sadness that, if not controlled in time, will lead to depression. Therefore, it is imperative that we try to put the person in extreme pain/sadness out of their misery.
Living with a person who is going through depression can be very distressing and often as a form of self-preservation we tend to disown their feelings by trying to tell them to get out of it. For those of us who are not experiencing the same emotion, it is unfathomable how a person can be so short and have no joke for life. When such a situation occurs, we should adopt an attitude of caring instead of judging.
Often people end up depressed because they blame themselves for a particular outcome. They feel that if they had done things differently, the particular result could have been avoided. Anger and self-blame is what leads to depression. In order for this situation to be avoided, it is important that we, also the supporters, support the aggrieved person in any way we can.
A listening ear and a supportive attitude do wonders.
Try and gently insist on some kind of physical exercise. It helps if you can join them in the exercise regimen. Long walks in nature do wonders for both the body and the spirit. Walk with awareness and appreciation. Try going out of your mind and bringing a child like wonder along for the ride. Keep an eye out for butterflies and watch for the scent in the air. Take long, deep breaths and thank your body for being alive. Regular exercise is one of the most effective and inexpensive ways to improve your mood. Exercise, particularly aerobic exercise, releases chemicals in the brain that elevate mood and can lower stress hormones. Although one of the best options to end the blues is to go for a brisk walk every morning for at least 30 minutes five days a week, the important thing is that you choose something that you enjoy and stick with, whether it’s going going to the gym, signing up for dance classes, playing tennis or gardening.
The added bonus of morning walks is getting enough sunlight, which has proven effective for seasonal mood swings that occur in the darker winter months. Exposure to light in the morning helps the body’s sleep/wake cycle to function properly. The production of serotonin, a brain chemical that is key to influencing our mood, is activated in the morning by exposure to light.
Involve them in various activities; Take them out for light movies/comedies/concerts.
Add omega 3 fatty acids and St. John’s wort to your dietary supplements. Omega-3 fatty acids are a type of good fat needed for normal brain function. Our bodies cannot make omega-3s on their own, so we must get them through our diet. Studies have linked depression with a low dietary intake of omega-3 fatty acids.
St. John’s wort (Hypericum perforatum) has long been used in folk medicine for sadness, worry, nervousness, and lack of sleep. Currently, the results of more than 20 clinical trials suggest that St. John’s wort works better than placebo and is as effective as antidepressants for mild to moderate depression, with fewer side effects. Studies suggest that St. John’s wort is not effective for major depression. It is available in health food stores, pharmacies, and online as capsules, tablets, liquid extracts, or tea.
St. John’s wort may take 4-6 weeks to see the full effects. Side effects can include dizziness, dry mouth, indigestion, and fatigue. St. John’s wort increases photosensitivity, so extra caution should be taken to protect the skin and eyes from sunlight. Although St. John’s wort appears to be reasonably safe when taken alone, it may interfere with the effectiveness of prescription and over-the-counter medications, such as antidepressants, medications to treat HIV infections and AIDS, medications to prevent organ rejection in transplant patients and oral contraceptives.
St. John’s wort is not recommended for pregnant or nursing women, children, or people with bipolar disorder, liver disease, or kidney disease. Magnesium and vitamin B6 also naturally lift your mood.
Create an atmosphere of joy and happiness, but I understand that in some cases of extreme loss, this may not be possible. What I recommend is having soft music and some sort of scent (lavender, jasmine, rose, and sage have all been shown to be beneficial) in your place of residence. Certain musical frequencies, especially mantras, have a very uplifting effect.
Always remember that if a person is really depressed, they will need to see a qualified person. The above are just some of the things we can do to help our loved ones get out of extreme sadness or pain caused by an external factor.
love/luck/happiness
Shveita Sethi Sharma