Depression can affect anyone, it is thought about 9% of the population of Britain suffers from depression. As the financial crisis hits harder, it is thought that this level will rise. We are also heading towards winter which traditionally sees an increase in depression. It is easy to see how we end up with such a problem, we seem to have no time to relax and much of daily lives are very stressful. It is estimated that 1 in 5 of us will suffer some type of depression in our lifetimes.
If you start to feel blue, or just down, and that feeling does not lift after 14 days, there is a good chance you may have depression, and you may need medical help. However, research is showing that depression can be prevented by non medical means. If your shares have just plummeted, or your bank has gone bust and you feel down in the dumps the following can help stop the blues from becoming depression.
Laughter is still one of the best cures. Even the thought of having a good laugh can help lift the spirit. This is because laughter lowers the stress hormones, while the levels of beta-endorphins- rise by about 27%. The chemicals which help to create stress are lowered while the individual laughs. This has support from Dr Lee Burke at the Loma Linda University in California. As a consequence this has encouraged some people to take up laughter yoga. At least 40,000 people in Britain swear by it.
Good weather has a positive effect on people who suffer from depression. It has been found that the sufferer needs to be outside on a warm day for 30 minutes. It is also important that the temperature is no more than 22C, if the temperature goes above that it will have the opposite effect. Should the temperature be well below 22C it will also have the opposite effect.
Physical exercise also helps. Any exercise will do, but it is important that you pick an exercise you enjoy. It does not have to strenuous; walking on a treadmill for 30 minutes will have a positive effect. Running also helps to produce brain cells and can act as an antidepressant. Doing your exercise outside is thought to be better than doing your exercise inside. One study found that 71% sufferers of depression who flew a kite for 30 minutes experienced improvements.
It is also important to get a good night’s sleep. Insomnia was thought to be a symptom of depression; however, it is now thought to precede depression. If suffering from a lack of sleep it can be an indicator that you will be prone to depression. Sleep, even short naps, can help to relax people and reduce anxiety levels. One study has found the ideal is a 15-20 minute siesta, anything longer than that will create grogginess and make the situation worse.
Finally, there are always supplements. Dr Klaus Linde, of the Centre for Complementary Medicine, Munich, has found that St John’s Wort is effective as a serotonin reuptake inhibitor. Prozac does the same. It was found that St John’s Wort had fewer side effects than conventional drugs. Before you go out and buy this form your local shop, make sure you have no other symptoms which would be made worse by its use. Also the extract has to be suitable 300-450mg is regarded as a maximum.
The advice seems to be, get out during your lunch hour and try to walk in a park if you can for about 30 minutes. Try to take up some exercise and make sure you have some one whom you can talk your problems over with. Get some comedy DVD’s you have enjoyed in the past and make watching them a treat. Many doctors will help you find ways of fighting depression without medication. It may not mean much, but you will not be the only one.
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