How To Treat Depression: 10 Easy Steps to Help You Get Started

Medications and psychotherapy are effective for most people with depression. Your primary care doctor or psychiatrist can prescribe medications to relieve symptoms. However, many people with depression also benefit from seeing a psychiatrist, psychologist, or other mental health professional.

Section 1: What is depression and how does it affect you?

Depression has a variety of causes. One possibility is that your brain is overly sensitive to normal levels of serotonin, a chemical that's important for mental health. Another possibility is that your brain chemistry is abnormal.

The condition can occur at any age. However, it's most common in adults between the ages of 25 and 55. (Kids may be depressed, but they typically don't have the full range of symptoms listed below.

How to get help

If you have a mental health disorder, talk to a family doctor or psychiatrist, or call 211 to find mental health services near you. Ask to see a list of local psychiatrists and therapists. Call or visit the psychiatrist, psychologist, or another mental health professional you are interested in to learn more about treatment options.

Read the labels of the medication to see how the drugs work. Some medications help your depression but can cause side effects, including dizziness, confusion, and nausea. Drugs that are safe and effective for depression should be the first choice. If you are on antidepressants or other medications, discuss whether you should stop taking the drugs to see if you are able to live with fewer side effects. You can call your doctor to discuss.

Treating depression

Treatments for depression can include:

Medication

Medications include antidepressants, mood stabilizers and antipsychotics. Antidepressants are often taken to reduce the symptoms of depression and may be prescribed to people who are depressed because of other medical conditions, such as fibromyalgia. These medications may include antidepressants (such as Prozac) or anti-anxiety drugs (such as Valium).

A therapist or psychiatrist can work with you to develop a treatment plan. These professionals can teach you relaxation and breathing techniques to relieve stress and anxiety. They can also encourage you to make the lifestyle changes necessary to relieve symptoms and improve your mental health.

Depression and your diet

A combination of depression symptoms and your diet can cause deficiencies in vitamins and minerals. The following symptoms and deficiencies are common in people with depression.

• Dietary deficiencies. People with depression are more likely to be deficient in:

• Calcium

• Copper

• Vitamin D

• Zinc

• Vitamin B12

• Magnesium

• Vitamin C

• Vitamin E

• Vitamin

• Biotin

• Vitamin D3

• Vitamin B6

• Vitamin B12

• Riboflavin

• Thiamine

• Niacinamide

• Folate

• Vitamin A

• Vitamin K2

• Zinc

• Selenium

• Vitamin B12

• Zinc

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• Eat fresh, organic produce, particularly green vegetables. Avoid sugar and processed foods and meals high in sodium and fat.

Depression and exercise

Exercise and daily mental exercise can help with depression. Regular exercise increases the release of the "feel-good" brain chemical dopamine. It also helps reduce stress and depression. The Mindfulness and Meditation techniques (adapted from the scientific studies) that many of us learn in yoga or meditation classes are also beneficial for reducing depression.

Increasing your heart rate, increasing your heart rate to a level that gets your blood flowing and to your head are beneficial for your overall mood and health.

What's wrong with exercise?

Exercise doesn't always get people out of depression. Most people who exercise regularly report that they're not better or happier.

Exercise-induced endorphins are great but your brain needs a recovery period after you do intense exercise.

Depression and sleeping habits

Over the last several decades, studies have consistently shown that a person's sleep cycle may play an important role in the development of depression. Depression often begins around 4 pm and lasts through the morning, affecting a person's ability to focus and work.

It's very common for people to go to bed around the same time every day, wake up around the same time every morning, and go to sleep around the same time every night. But those actions may alter the timing of your sleep cycle. Sleep cycles can get out of sync if you're not getting enough time to sleep, falling asleep at the wrong time, or if you're waking up before your body has adjusted to wakefulness.

If you sleep in late and often feel exhausted during the day, that's a sure sign that your sleep schedule is thrown off.

Depression and the workplace

Depression can get worse at work. It can also increase workplace stress.

For example, depression can interfere with your ability to organize your day effectively or to complete your work to the best of your ability.

You may not have the motivation or energy to focus and achieve your goals. You might also have poor work performance. Your work may also be affected by your ability to manage your emotions, maintain a positive attitude and cope with changes and other problems.

Depression can also worsen your relationships with coworkers. The presence of depression can make you less likely to want to socialize and less likely to want to participate in-office meetings and interactions.

Conclusion

Depression affects more than 16 million adults in the United States every year. But it is a treatable condition if you have the right attitude, get the help you need, and learn how to identify and avoid depression triggers.

Don’t let the darkness of depression take over your life. Read the next page to learn how to reduce your risk for depression and cope with its symptoms.