Episode 72 - 18 Natural Treatments To Relieve Signs Of Depression

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Today's lesson is 18 natural treatments to relieve the signs of Depression. As an rn, I've watched too many doctors prescribe antidepressant medications every time a patient starts to cry. We have become a culture that finds this practice as acceptable. I don't mean to diminish the pain and symptoms of depression from someone who might experience them.

In fact, I suffer from symptoms of depression. So it's important to say tears are healthy. Sadness doesn't always need treatment. It's critical to understand that pleasure and pain come from the same source. So if you keep yourself closed off from one, you won't feel the other. Hey, depressive symptoms can affect your family life and contribute to physical illnesses.

If you are someone who suffers from depressive disorders, my heart goes out to you. I understand your struggles. I suffer from treatment resistant depression. That means I have tried lots of prescribed medications and over time they stopped working for me, that meant that either an increase in dosage of the antidepressant medications or an addition of another medication to enhance the antidepressants I was taking.

Natural treatments for depression are important to a healthy lifestyle. I have suffered from depression since I was a young woman. My mom died when I was 18 after her death. Grief, sadness and depression became an ongoing struggle. I also suffer from seasonal effective disorder when the days become shorter and the sunlight is less,

my depression like symptoms return. My depression does not prevent me from functioning in the rural world. Trust me, I have my really down days. There's days when I just want to stay in bed and hide under the covers. My mother died between Thanksgiving and New Year's. She's been gone 51 years now, and yet every single year when the holidays approach the signs of depression reemerge.

Recently, the Diagnostic and Statistical Manual, also called the DSM-5, has included grief as a depressive disorder if the symptoms go beyond two weeks. Let me explain the DSM-5 to you. It'll make you understand things easier. Mental health disorders are one of the most common medical conditions in America.

According to recent statistics, over half of Americans will deal with a mental disorder at some point during their lifetime. With that reality comes the need for diagnosis and treatment on an individual basis. The American Psychiatric Association known as the A P A is helping bridge this gap by providing resources like the D S M Dash five Diagnostic and Statistical Manual of Mental Disorders, and it's the fifth edition.

This comprehensive manual offers invaluable information regarding various forms of mental illness, empowering the mental health professional with essential insight into identifying the subtle symptoms associated with these complex issues, ultimately leading towards more effective treatments for those who face them everyday.

I want to share this information on grief. It is often considered a major depressive disorder. Anniversaries of a loved one's death can cause a person to experience depression symptoms. This is not an abnormal response. I lost my oldest son, a disabled veteran to suicide 11 years ago. So grief can cause emotional and physical problems that cause symptoms of depression.

 In 2020, the American Psychiatric Association introduced prolonged grief disorder, a new mood disorder, specifically characterized by intense and pervasive grief responses. Our data confirms that its criteria are accurate. Symptoms include disbelief, emotional pain, identity confusion, avoidance of loss, our associated reminders and more, which last at least as six months after suffering a significant loss.

With this updated definition leading it leads to greater awareness and understanding on how individuals cope with prolonged grief in different ways over extended periods of time.

Medical professionals can now provide better care for those affected. When severe sadness strikes for extended periods of time, this is considered clinical depression now called major depressive disorder. So taking small steps, like making lifestyle changes could provide some relief from the emotional and physical problems associated with depression.

This will create more opportunities for joyous moments ahead. I've tried every type of medication and supplement available, so I thought I would share the natural alternatives that work for me. I want to say, I am no way intending you to discourage you from taking antidepressant medications, or I'm not even suggesting you ignore your doctor's advice.

I know antidepressant medications can be lifesaving for some people. I feel that unless you are having suicidal thoughts or otherwise in need of medication, before you start taking side effect late in antidepressant medications, it's worth considering some natural treatments that may help lift your mood.

 In fact, I recommend that everyone that suffers from any mental health conditions incorporate these natural approaches to relieve the size of depression and even anxiety disorders.

If you suffer from major depressive disorder, bipolar disorder, or anxiety disorder, these natural approaches should become part of your lifestyle to reduce the symptoms of depression. So let's discuss how to treat symptoms of depression naturally. Many of us may experience depression symptoms of low mood or a lack of energy and joy at some points in our lives.

These can lead to mental health disorders such as depression and anxiety disorder. Brightening your mood doesn't have to be a complicated journey. Simple natural methods can get you on the path to feeling better with or without medication. First, I asked you to consider why you might feel depressed. Sometimes, symptoms of depression have to do with life events rather than biochemical imbalances.

Do you feel job requires you to solve out your moral principles every day? Are you in an unhappy relationship and are unable to admit that you need to end that relationship? Are you feeling spiritually disconnected, unhappy?

Are you having creative blocks? Is your body failing you? Are you facing a financial disaster, are you feeling overwhelming grief over the loss of a loved one, a pet or a friend? This is also the time when you need to consider that it may be a chemical imbalance in your brain.

For me, I found it was a chemical imbalance. I would cry easily. I have no energy, and there were days when I just felt, blah. Be honest with yourself about what may trigger depression in your life.

Make an effort to get to the root of why these symptoms occur. Take time to identify when symptoms begin. Talking with others whether in an online support group or on one-on-one therapy, talk therapy can help you. It can take time to find the root cause of your depression. The next thing I'm going to tell you is get up and move your body.

Exercise releases endorphins, which act like natural antidepressants. Exercise our mind body therapies and herbal supplements may help rewire negative thought patterns or even modified brain chemistry in beneficial ways. Though it's important to remember that these approaches aren't always scientifically backed-up.

But I can tell you from personal experience, it does help. Develop a routine. Depression zaps the energy out of you. You begin to lose interest in life and you ignore normal activities. One day begins to meld into the next. You go through the emotions existing. Participating in life activities become challenging.

Begin to develop a daily routine, one task at a time till you get back on track. Your first step may be setting a time to get up and go to bed at night. Never skip a meal. Keeping your blood sugar stable reduces mood swings. If you suffer with low blood sugars, you know the physical symptoms, those warning signs of low blood sugar can make you feel irritable and fatigue.

Set goals for yourself. Depression has a way to make a person feel as if they cannot accomplish anything. It begins a cycle of negative thinking. This stranger energy. Break that cycle by setting small goals, push back against depression by setting daily goals. I'm a list maker.

My nurses training taught me to be a goal setter. Taking time to write things down you want to do that day, crossing them off your list gives a feeling of accomplishment. A simple task like this can make a difference in your self-esteem. I know this is crazy, but I love to iron and that I know weird, but I had a father who was a letter carrier and I used to have to iron his shirts and it gives me such a sense of accomplishment to finish a task and watch the ironing.

We don't iron like we used to, but see the ironing table all the clothes on the ironing table, go to hangers and look nice. Just made me feel better. Get moving is the next thing. Exercise is the last thing you feel you can do when depression sets in. Exercises releases, endorphins. It is a natural antidepressant.

Hey, you don't have to run a marathon. Walking just 30 minutes a day is a good start. In fact, studies show that 10 minutes, three times a day has the same health benefits. If you suffer from depression, there are times when you need to push yourself to get out of bed. I force myself to do 10 minutes, then I set a goal of 30 minutes three times a day.

If you are a person that suffers from severe depression, as hard as it is, I recommend that you find someone to walk with you or work out with you. I have been with patients that have literally could not force themselves out of bed. I have had to help them get up, shower and dress them and make them walk with me.

We've all heard the commercial, a body in motion stays in motion, and it's true. Once you start moving, it gives you the energy to do more. So get out and enjoy nature. Feel the sun on your face, enjoy the sounds of the birds or children playing. Go to a dog park and watch the dogs play. People watch at the mall.

Taking that first step is hard, but once you start and focus on nature, the time flies by, so take time and enjoy. I also recommend eating a serotonin enhancing diet. Foods that increase serotonin levels in your brain will act as a natural antidepressant.

Consider incorporating foods that are high in omega-3 fatty acids and healthy fats into your diet. These include wild salmon, sardines, herring, mackerels, and anchovies, all which can be great sources of essential nutrients. Additionally, proteins like free range turkeys are full of tryptophan, which can help the body produce more serotonin. Depression causes you to overeat and experience weight gain. Depression affects many to make poor food choices, some others have no appetite at all. Taking control of your eating will help you feel better over about yourself. So if you are depressed and overweight, you get into a cycle of low self-esteem and causing an increase in depression symptoms.

This is a hard one for a lot, but get enough sleep. Depression can affect sleep patterns, many toss and turn causing sleep deprivation. This can contribute to making depression worse. Try to avoid distractions before bed, such as TV or computer. Avoid taking a nap during the day.

Go to bed and get up at the same time every day. And as hard as it is, avoid caffeine. Cut back on the caffeine as it reduces these important neuro-transmitters. Alternately consider L Triazine supplements, 500 to a thousand milligrams. If you're looking for an energy boost without compromising on mental wellbeing.

Expose yourself to sunlight every day. Sitting in the sun lifts your mood and increases vitamin D levels. So if you live somewhere where that you get little sun, invest in a therapeutic light box. L E D light bulbs are perfect for those that live in overcast or constantly dreary areas. Enhance your mood with natural supplements carefully. If you're looking for a safe and effective way to boost your spirits, consider taking 5-HTP or St. John's Wort in the morning. Start at 50 milligrams of 5-HTP three times a day, keeping an eye out for potential side effects like drowsiness or diarrhea, and 300 milligrams of St. John's Wort to three times a day with caution if using other medications such as the antidepressants. Listen always before implementing anything. Talk with a pharmacist or your primary care physician about the supplements you're taking. I know you feel that everything's normal and natural and it's got to be good for you.

That's not the case. Everybody responds differently to supplements as well as prescribed medications. So please make sure your pharmacist aware when you're going to introduce any of these to see if it's going to interact with your supplement or your prescribed medications. With the St. John's Wort, you increase dosage slowly over time if needed. But keep St. John's Wort under 600 milligrams total daily intake. Also note that birth control pills may be less effective when taking this supplement regime.

So for those that are younger, or family caregiver St. John's Wort could affect your birth control effectiveness. Sam E, S A M E 200 milligrams on an empty stomach twice a day. Increase your dose every two weeks to a maximum level of 600 milligrams twice a day. This can be very effective antidepressant, but it also can be expensive.

Side effects at higher doses include GI upset, nausea, agitation, and insomnia. L theanine a hundred to 600 milligrams daily reduce if you feel sleepy. This is found in green tea. Fish oil, also known as DHA/EPA, you can have one to three grams daily with food.

Some people get terrible burping of fish oil. Give and Terry coated fish oil a go. It's less likely to give you that unpleasant aftertaste, but it may not be as effectively absorbed by your body. So consider all the facts before deciding if this type of supplement is right for you. Again, I'm going to remind you, always consult a physician before starting any supplement regime.

They will help you ensure safety by monitoring progress and ruling out possible risk. Just because it's natural does not make it safe. If you're on any type of medication, there's always a potential to experience an adverse reaction. And as I always recommend, you should review all your medications and supplements that you take with your doctor and or pharmacist at least once a year.

But for seniors, I suggest at least twice a year because there's so many changes in their medications. The next thing I'm going to recommend is balance your hormones. If you're feeling low, sluggish, or just not quite right, make sure to get your hormones in check is key. Consider visiting a functional medicine doctor who can provide helpful tests and interpretations so that you can stay balanced and feel like yourself again. Hormones could be your thyroid, so definitely make sure you get that checked out. Another natural way to approach depression is to practice mindful meditation. Mindfulness meditation is an effective way to manage depression, enabling you to pause and become aware of what's causing your worries or fears.

Through this self-awareness practice, the symptoms associated with feelings of being debilitated can be reduced over time, allowing for a healthier mental state by finding relief in living in the present without judgment. Mindfulness meditation provides a powerful form of relief from stress, pain, and depressive disorders.

By bringing your attention to the present moment, you can become more aware of both yourself and the world around you. Your symptoms begin to slowly fade. This Buddhist inspired practice has been scientifically proven to reduce feelings such as anxiety, depression, and physical discomfort. Offering an invaluable tool in our lives for cultivating positivity. Become responsible.

When a person has depression symptoms, they tend to avoid regular duties at home. They become less involved in family life, at home, and at work. Force yourself to stay active, force yourself to keep commitments. Needing obligations will give you a sense of accomplishment and help decrease your depression.

The next thing I'm going to recommend is you face your negative thoughts. It can be tough to do this. With the right tools you have what it takes to come out ahead. Whenever pessimistic feelings start creeping in, use some logic as a natural way of thwarting depression Challenge yourself when a negative thought enters my head, I have taught myself to say, stop. Then I replace the negative thought with a positive one. One thing I ask myself, is there really any evidence that backs up those gloomy conclusions? With practice and resilience, you'll become more adept at identifying destructive thought patterns before they spiral out of control, and it takes work.

But trust me, this is a great technique that you can use at any time. Hey, if you feel like you're in interrupt, get out of it. Force yourself to do something new. Get out and enjoy. Have fun. If anybody knows how hard it's to do, it's me. I find that I struggle to enjoy things. The diagnosis is called anhedonia.

It's the inability to feel pleasure. So I force myself to do things even when I don't want to, and it really does improve my mood. Doing something new and different creates new neural connections causing chemical reactions in the brain, increasing dopamine associated with pleasure and learning. And this is not an easy task.

Depression makes having fun work, do things you like force yourself to do it even when it feels like a chore. In time, you'll learn to enjoy life again. Live your best life by embracing and expressing the real unique you.

People often feel confined to playing certain roles in school works or relationships, but when we don't stay true to ourselves, it can take a toll on our mental health. Consider giving yourself permission to let go of those expectations and connect with who you really are instead. Start talk therapy to find your authentic self if you need to, you will notice how uplifting that feeling is as soon as you do. And this is a hard one for a lot of people that suffer with depression and anxiety.

You've got to avoid alcohol and other drugs. And I'm going to laugh because I know I'm talking about psychedelic psychiatry and ketamine and other things in my other audiocast. But really if you do suffer from depression, you got to avoid the alcohol and other drugs. Looking for a way to bring back, join your life.

Experts suggest avoiding alcohol and other drugs as substance abuse is often linked with depression. While it is unclear if drinking or using drugs actually causes depression, long-term use could alter the brain's functioning, causing existing symptoms of mental health issues to worsen. However, don't give up on having fun. It may take longer than usual while dealing with depression, but rekindling that enthusiasm in life is not impossible.

You just have to rediscover how. If your mental health is bringing you down, don't feel like a failure. Sometimes our emotions can be out of balance due to biochemical factors that require medication to help us cope, and that is totally okay. While drugs may provide the foundation for recovery, it doesn't mean personal growth has stopped there.

Define true wellbeing again, it's important also to look after all the other aspects of life as depression often arises from many complex sources such as relationships, work stresses, or even environmental influences. Working on these points can make sure your inner pilot light shines brightly once more. So if you're a person with severe depression that suffers with severe symptoms that include suicide thoughts, please call the new local emergency number 988.

This is a new suicide in crisis lifeline.

This is a 24 hour, seven day a week national network that offers support from trained counselors. They are there to provide comfort in a difficult time, and also to help connect you for those in needs to resources nearby. Seek treatment options that are right for you. Interpersonal therapy, talk therapy, a healthy diet can improve both depression and your sense of wellbeing.

And as I said in the beginning of this audiocast, I encourage you to incorporate these natural treatment approaches into your everyday life with or without medication.

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