The Scoop Summer 2020 | Page 22

DEPRESSION JUST WON’T GO AWAY !!!

I personally have been diagnosed with Depression, Social Anxiety, Eating disorder, and even post-trauma stress disorder. I know it all sounds really crazy. For those who haven't experienced this wouldn't understand the struggle even if it hit you with a bus. I really want to make it clear that it isn't crazy at all. Having this doesn't mean you're alone on this even when you feel the whole world has turned against you. I'm not trying to gain pity or rude comments from anyone. I'm here to not only spread awareness on this topic but educate information and ways to cope with it. I have been dealing with it ever since I was a child, and I'm still finding ways to even cope with it every single day right now. Whether you're young or old, it doesn't matter. It's hard enough, but as I have mentioned, no one is alone on this journey. I personally overthink all the time, which makes it worse. If you're reading this and going through something similar or something exactly like this, you have come to the right place. Yet it feels like everyone else around you just doesn't get what you're going through, which makes it even harder. When it comes to that person overcoming such things as a simple task or just daily objectives. As easy it sounds, it really isn't. I can feel that you have a lot of questions bottled up? So, what are the natural treatments for depression? So let us get into it right away.

Being depressed can make you feel helpless. You're not. Along with therapy and sometimes medication, there's a lot you can do on your own to fight back. Changing your behavior -- your physical activity, lifestyle, and even your way of thinking -- are all natural depression treatments. These tips can help you feel better -- starting right now.

By: Jennifer He

1. Get in a routine.

If you're depressed, you need a routine, says Ian Cook, MD. He's a psychiatrist and director of the Depression Research and Clinic Program at UCLA.

Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.

2.Set goals.

When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself.

"Start very small," Cook says. "Make your goal something that you can succeed at, like doing the dishes every other day."

As you start to feel better, you can add more challenging daily goals.

3. Exercise.

It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways, Cook says.

How much exercise do you need? You don't need to run marathons to get a benefit. Just walking a few times a week can help.

4. Eat healthily.

There is no magic diet that fixes depression. It's a good idea to watch what you eat, though. If depression tends to make, you overeat, getting in control of your eating will help you feel better.

Although nothing is definitive, Cook says there's evidence that foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) could help ease depression.

5. Get enough sleep.

Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.

What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.

6. Take on responsibilities.

When you're depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don't. Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment.

If you're not up to full-time school or work, that's fine. Think about part-time. If that seems like too much, consider volunteer work.

7. Challenge negative thoughts.

In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions.

The next time you're feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat those negative thoughts before they get out of control.

8. Check with your doctor before using supplements. "There's promising evidence for certain supplements for depression," Cook says. Those include fish oil, folic acid, and SAMe. But more research needs to be done before we'll know for sure. Always check with your doctor before starting any supplement, especially if you're already taking medications.