an holistic approach to depression - daily habits to lift your spirit

  Depression ranges from feeling down for a few days/weeks/months to manic mood swings, chemical imbalances and clinical conditions. Some people are more prone to bouts of mild depression than others. We all have a weak point in our body, which plays up when we are upset, worried or there is something wrong with our lives. We are familiar with the physical symptoms, which our body gives us as a ‘red flag’ to let us know that something is up. We learn that we need to step back and deal with it. These symptoms we can talk about with friends and family fairly easily. However depression is a mental ‘red flag’ – a bit more exotic but still a sign that something needs to be seriously looked at in our lives nevertheless. The problem is, that so far in our modern society, we don’t talk about it as we deem it a taboo subject. ‘Sure they’ll think I’m a bit mad’, ‘I’ll be branded as crazy’. There are many of us that are subject to depression. Thankfully we are now becoming more aware of our mental health and more importantly how to look after it. Here are some tried and trusted and often surprising holistic ways to prevent mild depression. These also work with and help relieve the more serious clinical conditions, which usually require longer-term medication.

1. MENTAL HEALTH Depression is not a symptom as such. It is a sign of an underlying problem that needs to be addressed. Once that is remedied then the effects of depression will abate. The symptoms may be obvious - the end of a relationship, a bereavement, a job loss. Some may not be so - mid life crisis, unresolved issues from childhood, boredom, feeling that life is passing you by. With the help of a good friend or family members who are listeners or the confidential professional help of a counsellor these issues can be unearthed and dealt with. Many people make the decision to go to a counsellor since their loved ones may be perceived to be part of the problem and they seek an unbiased and neutral perspective on the situation. Seeking help like this is often a very private matter and many tell no one that they are going which is fine. Later when all is well they may choose to share the fact that they went to another.
Our mental health is key to a well-rounded and healthy life. The best way to ensure it is to regularly ‘check in’ with ourselves to see if there is anything bothering or unduly worrying us. Life will always have ups and downs that are normal. We should take time to figure out what is wrong, talk it over with a trusted friend or family member who is a good listener (this may not be your partner). Then make an action plan and follow it through. The problem being solved means the anxiety or worry will stop and all will be well.

2. DIET
The effect that food and drink has on depression is enormous and it often really surprises people to know this. Stimulants such as coffee, tea and fizzy drinks put the adrenal glands under stress and dehydrate the body adding even more stress. Sugary and processed foods which have little nutritional value will give a temporary sugar ‘high’ to elevate our mood which half an hour later will plummet, leaving us feeling low. Of course this is a vicious circle as when we are depressed the last thing we want to do is eat healthily and the temptation to comfort eat is strong. That is why it is essential when feeling well or on temporary medication to get our diet sorted to sustain us afterwards.
Eating Omega essential fatty acids from fish oils (linseeds for vegetarians) will replace vital oils in the brain and body which coat the nerves and soothe our systems. Avocados, bananas, wheat germ, porridge oats and brown rice are terrific as they increase serotonin, the natural brain chemical that makes us feel happy in ourselves. It is important to make sure to stay hydrated with plenty of water and herbal teas as dehydration puts a strain on the body and depletes us of energy.

3. EXERCISE
When we are depressed exercising is the last thing we want to do yet it is vital to recovery. We need to try to get as much fresh air as we can and plan our exercise around the daylight hours. This is especially the case if we are susceptible to Seasonal Activated Disorder/Depression known as SAD. This occurs when we feel depressed in the Winter months due to lack of sunlight. Good brisk movement produces endorphins, natural chemicals, in the body, which make us feel good.
Yoga, Pilates and Tai Chi are excellent practices, which not only are soothing exercises but also, boost our energy by stimulating the body’s endocrine (hormonal) system.

4.HERBAL REMEDIES
Passiflora, is a gentle sedative that alleviates nervous tension, depression and anxiety. Avena Sativa (from oats) is rich in B vitamins that are essential for a healthy nervous system. The Scots knew a thing or two about long dark nights and oats for breakfast! These are all from the Bioforce range in any good health food shop.

5. ROUTINE
If we are prone to depression when there is a problem in our lives then we need to know the first small warning signs. These may be a withdrawal from family life, moodiness, comfort eating. This is the time to stand back and assess the situation to spot the reason why the depression has occurred. Then to seek help while checking that the above tips are in place. A good relationship with your GP will help so that if you do need temporary medication to help you get back on track then it is available. However a key preventative measurement is to keep a regular daily healthy routine. Waking up and going to bed at the same time with a slight variation at the weekend really helps our body and brain function optimally. Moderation in food and alcohol intake is important. Indeed certain drinks will bring our mood down so it’s best to avoid these. You know what they say about ‘crying into your Gin’!

6. SPIRITUAL HELP
Those of us with spiritual beliefs can find great solace and refuge from our life problems in knowing ‘that we are not alone’. Whether our beliefs are from a formal religion to an eclectic mix to a love of nature, we can harness them to help us help ourselves.

Seasonal Activated Depression
Full Spectrum Light Therapy
This is a light box that simulates daylight www.outsidein.co.uk . You can also get a version of this from Argos or buy the daylight simulation light bulbs from a health food shop.

Holistic Health with Karen Ward
Corporate Holistic Health.
Have Karen come to your office, place of work or community group to do a one-off inspiring Holistic Talk. Topics include: Stress Management, Weight Management, Relaxation Techniques. Cost €500 per hour (+ travel expenses if outside Dublin).
Holistic CDs Karen has recorded a ‘Quiet Time’ relaxing CD for you to take some valuable tranquil time for yourself. She also has two fabulous Yoga CDs so you can listen to her instructions as you stretch yourself beautifully and safely in the comfort of your own home. Each CD costs €16 each OR two for €30 OR three for €42. All inc. pandp. For details email kward@iol.ie or visit www.karenwardholistictherapist.com