Posted: 2008-09-12 12:57:59
There is no one single cause of depression -- and no one magic remedy, says Rob Udewitz, Ph.D., director of Behavior Therapy of New York. There are two major categories of depression: reactive depression (depression caused by a major life change, a crisis or a loss) and chronic depression (depression that returns again and again and may or may not be tied to specific life events). "The treatments for both types of depression are similar," Udewitz says. Medication is always an option, but many of Udewitz's clients have luck trying one or more of the following natural remedies:
Cognitive Behavioral Therapy
A registered therapist can use this type of "talk therapy" to help you understand your own patterns of thought, Udewitz says. "We pay attention to the language going on in your mind to see how your judge yourself and your perceived lack of ability to change anything in your life," he says. The goal is to become empowered to stop the negative thoughts and make the appropriate changes.
Group Therapy
It's true that there is strength in numbers -- especially when you're trying to work through difficult issues. "Many people feel alone in their experiences and a group gives a sense of belonging," Udewitz says. Group therapy is especially helpful for things like social anxiety (which often goes along with depression) because it gives you practice talking in a group setting.
Exercise
"I definitely recommend exercise and probably talk about it in every session," Udewitz says. Not only does exercise release endorphins -- natural "feel good" chemicals -- it also gets you focused on goal setting. Udewitz is a big fan of running, but counsels that people should do whatever form of exercise feels good to them -- and one they'll stick with.
Rework Your Diet
When you eat a healthy diet, you feel better physically and mentally. "Balance is really key," Udewitz says, especially since it's easy to use food as an emotional crutch, or on the other end of the spectrum, to restrict yourself too much. The recipe is relatively simple: keep processed, fried, and high-sugar foods and drinks to a minimum while focusing on whole grains, lean proteins and vegetables. It's also a good idea to avoid stimulants (like caffeine) if you're prone to anxiety.
Engage in a Hobby
"It's really important to do something you enjoy every day," Udewitz says. We already know that hobbies like knitting can help reduce the stress response; other hobbies -- especially ones that involve working with your hands, like sewing, cooking, woodworking or gardening -- can have similar calming responses. Leisure activities can help pull you out of your funk because you're forced to focus on something outside yourself.
Meditation
Udewitz often recommends meditation to his clients, so that they learn to develop the ability to just be with themselves and their thoughts. Everyone meditates differently. Some people chant a mantra and try to focus; others just let their mind go blank and let thoughts wander in and out of their brain. A good way to get started: Focus on tracing the path of your breath.
Biofeedback
Biofeedback machines measure physiological functions (like temperature and heart rate). It gives you information about your body (sometimes while introducing stressors) so that you can see how you are responding physically to a stress. "You can learn to regulate your physiology through breathing and quieting the mind," Udewitz says. Many psychologists (including Udewitz) use biofeedback as part of therapy.
St. John's Wort
St. John's Wort is a yellow flowering plant that many people take to aid their depression. According to National Center for Complementary and Alternative Medicine (run by the National Institutes of Health), there is conflicting evidence on whether or not <St. John's Wort can relieve symptoms of depression. However, keep in mind that even traditional prescription anti-depressants don't work all the time either. If you're interested in trying St. John's Wort (or any herbal supplement), always consult your doctor first, because it can interfere with other medications (including birth control pills and blood thinners).
Sam-E
S-adenosyl-L-methionine (SAMe, usually pronounced "sammy") is another supplement many believe helps alleviate depression. The U.S. Department of Health and Human Services examined 47 studies on SAMe and depression and found that 28 of them suggested that taking SAMe decreased the symptoms of depression.
Valerian Root
Valerian root is most commonly used as a sleep aid, but some people have found it helps with anxiety and mood as well. Udewitz hasn't seen solid scientific evidence that it helps, but does have patients who have tried it and seemed to have benefited from it. A review article in American Family Physician (published by the American Academy of Family Physicians) reached a similar conclusion.
