Depression Self-Help for Managing

Depression

Depression is a whole-body illness. It can affect body, mood and thought, eating and sleeping patterns and the way sufferers feel about themselves, other people and the world around them. A depressed person may feel down, empty and hopeless. And while it's true that everyone has these feelings from time to time or because of life-changing or tragic events, depression that goes on for weeks or months is considered clinical depression. Make no mistake: It is a medical illness that needs attention.

Cause and Effect

Research has established a link between depression and an imbalance of chemical messengers in the brain. Heredity also plays a role, though not everyone who has a strong family history of the disorder will develop it. Personality type is a factor, with those who are pessimistic and easily stressed more likely to become depressed. Stressful events, such as death of a loved one or a change in living arrangements or finances, can trigger depression. But it also may occur for no apparent reason.

Depression can take a tremendous toll both on sufferers and on those who love and care for them. People who are depressed can feel wiped out—exhausted and helpless. Such negative feelings may cause sufferers to feel like giving up. It's important that they don't. These feelings are part of the illness that is depression, and they will fade as treatment begins to take effect.

Where to Start

The first step toward successful treatment of depression is a complete physical and psychological evaluation. Based on this information, any number of antidepressant medications and/or psychotherapies—or talk therapies—can be prescribed. Once doctor or therapist and patient agree on a treatment regimen, it's important to stick with it. With time, the results of treatment can be remarkable.

In addition to medical and psychological treatment, there are other steps sufferers can take to help themselves get better and, perhaps, to lessen the impact of future episodes. These include mind-body interventions and other basic strategies to help maintain good mental health.

Mind-Body Strategies May Help

Over the past 30 years, researchers have conducted a variety of studies to explore the mind's power over the body. They are finding that mind-body interventions offer a number of advantages. In addition to having proven effects on many disorders—including depression—these interventions also give people the chance to be involved in their own care and to make decisions about their health.

Because stressful events can trigger depression, stress management is especially important for those who are vulnerable to the disorder. True, it's not always possible to prevent bad things from happening. But sufferers can learn to cope more effectively. Following is an overview of some mind-body interventions that may offer help in coping with stress, anxiety and other depression triggers.

Meditation is a self-directed method for relaxing the mind and body. Its focus on breathing helps sufferers avoid getting carried away by negative thoughts and feelings so they can distinguish between actual experiences and their reaction to them. Some studies have found that meditation can reduce anxiety and other symptoms of depression.

Imagery is a mental process used to promote changes in attitude, behavior and physiological reactions. It has been used successfully as a part of treatment for a variety of illnesses, especially conditions such as depression, which are caused or aggravated by stress.

Biofeedback uses monitoring equipment to provide physical information such as brain wave activity and blood pressure. By watching the monitoring devices, patients can learn by trial and error to adjust thinking processes in order to control some bodily reactions.

Yoga has long been used to alter both mental and bodily responses. Thousands of research studies have shown that those who practice yoga may learn to control blood pressure, heart rate and respiratory function.

Dance and music therapy, when administered by qualified therapists, have been shown to be effective in helping to alleviate depression. Studies have found that music therapy is an especially useful relaxant and anxiety-reducer in infants and children.

Self-Help Strategies

A number of other strategies are available to help manage, and even minimize, depressive episodes. For example, sufferers can:

Keep a journal. Factors that contribute to mood disorders include poor sleep habits, vitamin deficiencies, stress, chronic illnesses and social isolation. Carefully keeping track of activities, eating habits and overall health can help determine possible contributing factors to depression.

Avoid unhealthy habits. Alcohol, over-the-counter or prescription medications, illegal substances and even food are ineffective, harmful methods of "self-medicating." Abusing such substances can lead to other health problems, increase or decrease the effects of prescribed medications or lead to serious drug interactions. In fact, in people who are not clinically depressed, drugs and alcohol can sufficiently alter the body's chemistry to bring about depression.

Heed the warning signs. As with other chronic illnesses, such as diabetes or asthma, depression sufferers should consider themselves "manager" over their illness. A depressed person's own experience with previous episodes offers an edge to recognizing symptoms and getting help.

Join a support group. Such groups are a source of emotional support, acceptance and encouragement. Group members share personal experiences as well as practical tips for managing depression.