Depression is more popular than you might believe; over 10 percent of the population suffers from it at least one point in their lives.   If you find yourself moving at the pace of a slug, no longer enjoy activities like sex or biking, which at one point  provided enjoyment,  you may be experiencing depression.  Symptoms range from sleeping all the time, to restless insomnia. Significant weight gain make follow significant weight loss, which is followed by  weight gain once more.No  matter what your particular symptoms, it’s comforting to know that the road to recovery is only a phone call away.

Depression can result from an array of different causes, and if you’ve been experiencing symptoms for longer than a week, the time has come to focus on yourself. Ask yourself what you ate for lunch today. A, female college student once joked, “Whenever I feel like I want to lay down and die, I always eat a sandwich first.” And although it is no joking matter, depression can be a sign that one’s basic physical, spiritual, medical, and emotional needs require attention. Many of these areas you may address yourself, and others require the support of family, friends, or a trained professional to assist you.  Try these simple tips:

• Establish a commitment toward wellness by staying on a well balanced, nutricious diet. Treat yourself to a healthy sandwhich, a warm cup of soup- any type of healthy food that makes you feel happy. Of course, eat in moderation, and avoid alcohol and too much caffeine.
• If you’ve been riding the wave of the busy hustle and bustle of the new century, you know how exhausting it can be.  Try taking a short nap, and if you experience trouble sleeping, don’t’ force it.  Enjoy a glass of milk, or hot chamomile tea, while you read a favorite book. If you’re able to finally relax and snooze, don’t nap for more than half an hour. Set your alarm, and try to establish a healthy 8-hour  nighttime schedule.
• If you haven’t had a physical in over a year, call and schedule an appointment. Talk to your doctor about how you have been feeling as well as any other physical symptoms you may have been experiencing.
• Allow yourself at least 20 minutes of physical activity per day. Start off slow by taking a short, brisk walk in a nice park while listening to calming music, or walk with a friend. This will likely serve you better than a fast and furious hour on a treadmill.
• Take a warm shower , and attempt to dress neat everyday. This might seem like an obstacle at first, but there is some merit to the fact that people feel better when they aren’t moping around in their torn jeans or pajamas.
• Talk to a family member or friend that you trust, and  discuss what you’ve been feeling as well as the situations that may have led to your feelings of guilt, anger, or sadness.

Remember, these tips are meant as suggestions towards empowerment. You won’t be graded on your performance, but attempting is a great way to begin feeling better about yourself. These are things you can do on your own to improve innerself.  

You might want to try speaking to a clergyman or spiritual advisor if that appeals to you, especially if you have recently experienced a loss or are struggling with finding meaning and purpose in your life.

After attempting some of these steps, consider the relief you may get from contacting a well-trained, non-judgmental, and confidential professional who is are available to assist you to identify the causes of your depression, as well as help you to work through it. No matter what the cause, with the right attention and support, you will not only feel better, but will soon embrace the joy of life once more.

written by Alex Caroline Robboy, CAS, MSW, LCSW

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