I
have the blues. I feel sad, unloved, and
unworthy. I look in the mirror and I don’t like what I see. I look tired,
overweight, and frumpy. Maybe I just need a new hairdo, or a new outfit. But I
know that won’t change the way I feel about myself. I give myself a peptalk. “What
have you got to feel sad about?” I ask myself. “You are a highly educated
woman. You have a nice home, a family that loves you, and plenty to eat. Why isn’t
that enough?” I have no answer.
I
know I’m not alone. Right now, about 20
million Americans are in the midst of an episode of depression. Some have it
much worse than I do. They may have the incapacitating symptoms of what doctors
call “major depression.” These symptoms
usually require professional attention because they are very severe and
demoralizing. But that knowledge doesn’t stop me from feeling lousy about
myself and my life at this moment. I just want to sit on my “pity pot” and feel
sorry for myself, but I know that will only make me feel worse. So what to do?
The
research indicates that there are several steps I can take to prevent and
overcome minor depression.
1. Put some spring in your step.
Regular exercise may be the most powerful
natural antidepressant available. It is advisable that you take a brisk walk.
Exercise helps generate the release of brain chemicals called endorphins. When
endorphin levels are low, depression can seep in. Exercise also oxygenates the
brain, keeping it healthy.
How much should you exercise? Thirty minutes,
five days a week, at moderate intensity, is a nice level to aim for to help
prevent the brain imbalances that can make you vulnerable to depression.
2. Nourish your brain.
Virtually any nutrient deficiency can result
in impaired mental function, including depression. To help prevent depression,
health experts recommend that people should take high-potency multivitamins or
mineral supplements. This will supply the brain with enough nutrients in order
to keep it properly functioning and, thus, avoid some mental disorders such as
depression.
3. Get enough sleep.
Getting less than eight hours of sleep, night
after night, may lower levels of the brain chemical known as “serotonin,” which
can make you more prone to depression. To sleep well, health practitioners
recommend going to bed and waking up at the same time every day, including
weekends.
Relax before bedtime, perhaps with a hot bath.
And for the soundest sleep, keep your bedroom quiet and dark.
4. Consider some alternate
explanations.
Your emotions, positive or negative, are
created not by situations themselves, but by the way you interpret those
situations. A very common situation can turn into a reason for hand
wringing unless you take mental steps to prevent it.
All good suggestions, but none of them will work without
some serious efforts on my part. Indeed, depression can be very destructive if
neglected. Time to get off my “pity pot” and take the first step toward feeling
better. After all, I am responsible for my own happiness in life. It’s the one responsibility
that I cannot assign to others.
