Tips to Ease Depression

• Exercise. Many studies have demonstrated that a 10 minute, brisk walk three times per day for 4 days per week, for 10 days, or a 40-minute exercise session 4 times per week (10 min. warm up, 30 min. exercise, 10 min. cool down) for 6 weeks is equal in effectiveness to taking antidepressant medication. It doesn't matter what your level of fitness, whether you walk, jog, or run. The important thing seems to be movement. We were made to move; ancient humans moved much of the day, and cognitive psychologists have found that the movement of the head helps regulate neurotransmitters! Exercise has been shown to increase deep sleep, reduce stress reactivity, reduce depression, increase pain tolerance, and increase self-esteem.
• Decrease social media time - and time spent staring at screens. Start slowly, cutting down 15 or 30 minutes a day every few days. Instead, go outside for natural light and movement.
• Get more light. Sunglasses inhibit the effect of the sun on your retinas, which the brain needs to regulate its circadian rhythm and to produce serotonin (a neurotransmitter). Being inside provides only 800 lux (when 10,000 are needed). Many people with depression are effected by the reduced light of fall and winter. If that is true for you, consult your psychologist about the possibility of obtaining a medical light pad; Alaskan Northern Lights is a longstanding brand.
• Pay attention to your diet. Half of depressed people respond to the addition of omega-3 fatty acids into their diet (fish oil, nut oil, flaxseed oil). If you find yourself feeling lethargic during the day, a quick fix (which lasts 10 minutes to 90 minutes) is to eat protein without carbohydrates (protein powder, eggs, lean meat, nuts). If you find yourself feeling agitated, a quick fix (lasts up to 4 hours) is to eat complex carbohydrates without protein (fruit, vegetables--potatoes work very well)--not sugary treats, which will cause a very brief spike in energy, followed by a prolonged crash, which can make depression feel worse.
• Stop using caffeine. It takes caffeine 4-8 hours to leave your system (doubled if you are using antidepressants). Caffeine interferes with deep sleep (see below), causes agitation, disrupts your circadian rhythm, causes a brief spike in energy, followed by a prolonged 'down,' which makes depression worse. Caffiene content of various foods: 12 oz. coffee (125-150 mg); 12 oz. tea (50 mg); 12 oz. caffeinated soda (50 mg); hot chocolate or chocolate candy bar (15-20 mg); Midol (132 mg); Excedrin (65 mg); Excedrin Extra Strength (100 mg); Anacin (32 mg). It takes only 250 mg. of caffiene to severely impact your ability to reach deep sleep.
• Stop drinking alcohol and using other psychoactive substances. The single most common substance people use which affects their sleep is alcohol. Although people feel it makes it easier to fall asleep, alcohol abolishes deep sleep. Instead of entering deep sleep, you begin to wake up and find it difficult to fall back asleep. Regular use of alcohol in the evening therefore makes depression worse and makes it virtually impossible to rise out of depression. (Tranquilizers, including sleeping pills, and stimulants such as weight-loss pills, nicotine, and some decongestants, also affect deep sleep). Cannabis disrupts REM sleep, as does CBD and a host of other psychoactive substances. REM sleep is crucial for physical and psychological functioning.
• Sleep more. This is the #1 most important thing to pay attention to when depressed! Researchers have now concluded that lack of sleep is the biggest predictor variable of depression. We travel through four stages of sleep every night. The brain needs stages three and four to produce neurotransmitters. If you aren't getting to those stages, you will become physiologically depressed, and you will be unable to rise out of depression. Guard your sleep! Sleep tips can be found under 'books' and 'excerpts from The Creative Dreamer's Journal and Workbook.' Some people also find it helpful to take melatonin (1/2 mg at 6:00 pm sublingually--under the tongue), especially if they are suffering from hot flashes, since melatonin lowers body temperature at night. Calms Forte is a homeopathic which has actually helped tens of thousands of people. It has no side effects. It can be used during the day during periods of extreme stress, as well. There are a number of apps to help with sleep, including CBT apps, based on cognitive therapy. Reducing screen time 2 hours before bed, and exercise in the morning and afternoon are quite helpful.