Suppose it is true that significant depression requires the intervention of a specialist. In that case, it is equally valid that a single depressive episode can be successfully overcome by taking care of yourself. Listen to your body and get help from some natural remedies. Let’s see which ones together.
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What Is Depression
Depression is a mood disorder characterized by a series of physical, behavioral and psychological symptoms which, taken together, are capable of decreasing the mood, debilitating the person and undermining their ability to adapt. Depression can have causes that can be biological, linked to the “chemistry of the brain”, or psychological, connected to the person’s individual history and life events. Sleep alterations, eating disorders and sexual disorders may occur, in addition to difficulty concentrating, making decisions or indifference towards what one was once interested in or passionate about.
Major Depressive Disorder: A Condition Worth Treating
Depression can take different forms. For example, we speak of reactive depression when a well-known and theatrical event causes it; of dysthymia, however, when the symptoms are milder and therefore manageable but last a long time, at least two years. Major depression, which affects approximately 5% of the population every year, has chronic characteristics to the point of drastically interfering with emotional states and physical health.
Unlike a normal feeling of sadness or a passing state of bad mood, it cannot be overcome with goodwill alone: professional support is essential. After an initial consultation with the general practitioner to exclude organic causes, the first choice approach is psychotherapy, possibly supported by drugs. The latter can only be prescribed by a doctor and must be monitored step by step.
Also Read: Experts Advice To Fight Stress
A Depressive Episode, What Is It
We speak of a major depressive episode when a person experiences the typical symptoms of depression on a daily basis but for a limited period, usually identified as at least fifteen days. During this period, the person feels unmotivated and tired, is disinterested in usual daily tasks, tends to isolate himself and has alterations in sleep or appetite. A single depressive episode, in itself, does not represent a diagnosis of major depression: the latter occurs to the extent that the depressive episodes are repeated and drastically compromise the quality of life.
How To Get Out Of A Depressive Episode
“When an isolated depressive episode is suspected, it is essential first of all to follow some common sense measures and avoid unjustified alarmism ”, underlines Dr Francesco Minelli, a psychologist and psychotherapist who lives in Rome and online. “A single episode can have specific causes due to difficult or painful life situations (e.g. during a separation or bereavement). If the depressive symptoms last less than a month and are not so intense as to lead to a radical change in one’s daily life, then there are some measures to consider.”
- Maintain a healthy lifestyle. “Following a reasonable eating regimen, wealthy in fundamental supplements and adjusted, as well as completing normal actual work, are two ways of behaving related with genuine upgrades in psychological well-being in many examinations in global writing,”
- Focus on maintaining quality sleep. “The nature of rest is essential for one’s psychological prosperity: dozing a particular measure of hours (around 7-8), nodding off and awakening pretty much simultaneously and presenting oneself to daylight following awakening are ways of behaving related with enhancements in temperament. Staying away from openness to blue light, (for example, that from cell phones) around 3 hours prior to nodding off is likewise suggested,” he proceeds.
- Practice stress management activities. “Learning and rehearsing pressure the executives’ strategies, for example, care and profound breathing, has been displayed to extraordinarily work on our state of mind. A few investigations, for example, that of Kabat-Zinn et al. (1992), have, truth be told, featured the advantage of care in decreasing restless and burdensome side effects”.
- Maintain and support social connections. Keeping up with associations with loved ones can add to more noteworthy close-to-home strength.”
- Focus on enjoyable and rewarding activities. “Helping those experiencing burdensome episodes to zero in on the thing is wonderful and fulfilling, as well as having the option to rehearse appreciation, are other good judgment mediations that have been displayed to further develop burdensome side effects enormously.”
Lifestyle
Although it cannot be described as a natural “cure”, a correct and balanced lifestyle can be helpful in terms of mental well-being. Here are some simple positive changes that everyone can make:
- Physical activity: without necessarily doing sport at a high level, moderate and regular physical exercise (including walking) is enough to release hormones that fight stress, give a sense of satisfaction and increase energy levels.
- Balanced diet: a healthy and balanced diet, complete with all the necessary nutrients, keeps the body healthy and avoids the onset of deficiencies.
- Sleep: maintaining a regular sleep routine puts the body in a position to perform at its best, with positive repercussions also in terms of mental health.
- Stress management: although the rhythms of family, work and social life may be pressing, it is essential to learn to slow down, respect oneself and also take help from specific stress management techniques, including meditation, yoga and deep breathing.
- Social support: during difficult times, it may be tempting to isolate yourself, but in reality, it is a counterproductive choice. Cultivating relationships with friends, family, or support groups means having a precious emotional outlet, as well as an opportunity for sincere discussion.
- Substances of abuse: alcohol and drugs have psychotropic effects and are, therefore, harmful to physical and mental well-being at any dose.
- Routine: disorder is inevitably destabilizing. To find fixed points and feel less at the mercy of your emotional states, it can be helpful to establish a predictable and reassuring daily routine.
- Goals: setting ambitions that are too high is counterproductive because it exposes you to a high possibility of failure, with the resulting frustration. It is much wiser to think of small goals and celebrate every success.
Phytotherapeutic Remedies
Phytotherapy against depression offers some medicinal plants that act as natural antidepressants (and which, therefore, should not be taken at the same time as pharmacological therapy). Here are the main ones:
- St. John’s wort ( Hypericum Perforatum ): known since the Middle Ages, it was already considered an excellent remedy for the treatment of anxiety, melancholy, insomnia and nervous restlessness. These properties are mainly attributed to flavonoids, in particular to hypericin, which has an antidepressant action in case of mood changes, mild depression, and menopausal disorders.
- Rhodiola ( Rhodiola Rosea ): The adaptogenic action of this drug has been known for a long time among Nordic peoples, as it increases plasma levels of beta-endorphins, which helps to attenuate the hormonal changes that occur during psycho-stress. It also appears that the plant inhibits the enzyme catechol-O-methyl-transferase (COMT), which catabolizes serotonin and dopamine to inactive substances, thus increasing the intracerebral levels of these neurotransmitters with antidepressant and psychostimulant action.
- Griffonia ( Griffonia simplicifolia ): woody plant belonging to tropical and humid African areas. It’s seeds contain 5-hydroxy-tryptophan (5-HTP), a precursor of serotonin, the “feel-good hormone”, which in our body is involved in various physiological functions, including mood, sleep, and appetite. By raising serotonin levels, griffonia is able to improve mood, sexuality and sleep quality; promotes control of the pain threshold; and helps regulate the sleep-wake cycle, body thermoregulation and appetite.
- Mint essential oil: diffused in the environment, it exerts a stimulating action on the central nervous system, counteracting the feeling of fatigue typical of depressive states and stimulating concentration and reactivity.
- Valerian: as also proven by some studies, it helps you fall asleep faster and improves the quality of sleep. It can, therefore, prove to be a valid help for those people who, during a depressive episode, tend to sleep little and badly.
- Chamomile: It is commonly known for its relaxing properties. According to some studies, the latter can also be helpful for those suffering from anxiety, even with comorbid depression.
- Passiflora: it is the passion fruit plant and is widely used in cases of nervousness, irritability, restlessness, agitation, tachycardia, anxiety, mood disorders and mild insomnia.
- Linden: due to its soothing action on the central nervous system, it is traditionally used in the form of an infusion to combat anxious states, promote relaxation and improve sleep.
- Hawthorn: its vasodilatory action causes a decrease in blood pressure and counteracts arrhythmias and tachycardia. At the same time, it exerts a soothing and relaxing action, which can be helpful when depression is associated with anxiety.
Movement And Sporting Activity
Sports against depression have proven effective for several reasons. First, it stimulates the production of endorphins, chemicals that improve mood and ease painful sensations.
During physical exercise, adrenaline (which gives the proverbial rush of energy), dopamine (which stimulates us to continue without letting fatigue stop us) and serotonin (which gives the final sense of satisfaction) are also produced. Regular physical activity also stimulates you to eat correctly, is an opportunity to take a break (including mental) from daily worries and positively influences the quality of sleep.
To enjoy all these benefits, it is not necessary to undertake exhausting workouts. Indeed, those who improvise workouts that are too intense for their physical fitness only risk facing inevitable disappointment, which is certainly not good for them in terms of emotional well-being. Sports activities that help in feeling better can also be elementary: brisk walking, yoga, swimming, and running. The important thing is that training is not a one-off but becomes an integral part of the weekly routine, helping to give a sense of security and discipline.
Yoga And Controlled Breathing
Yoga practice can also become an integral part of a multidisciplinary approach to depression. In fact, the practice of asanas keeps stress hormones, including cortisol and adrenaline, at bay, triggering the so-called “relaxation response”, which does not mean forgetting negative emotions but instead welcoming them with more significant serenity, giving them the right weight without being overwhelmed by them. In addition to physical positions ( asanas ), the practice of yoga has breathing techniques ( pranayama ) among its pillars.
Precisely, this focus on breathing helps to be aware of the present moment, interrupting the rumination on negative thoughts that are typical of depression. There are various styles of yoga, and everyone is free to find the one that best suits them. As a general guideline, those who have insomnia due to depression can find relief in those practices that are closest to meditation; vice versa, those who perceive a decline in energy can find new stimuli in more dynamic styles.
