- Symptoms of depression
- 1st step: LUMINOTHERAPY
- 2nd step: ANTI-DEPRESSION SUPPLEMENTS
- 3nd step: MEDITATION
- 4nd step: PHYSICAL ACTIVITY
- 5nd step: RENEW ITS SOCIAL RELATIONSHIPS
Before getting to the heart of the matter and explaining in more detail the 5-step method for fight depression,
I would just like to remind you: if you suffer from severe depression, that you have dark thoughts and suicidal thoughts. See your doctor promptly.
I will present here a method developed to fight against depression naturally. The logic behind this program is the belief in a holistic approach. That is to say that we are convinced of the importance of a multidisciplinary approach, where we integrate the latest research and natural solutions to treat this problem.
I have accumulated tons of information on nervous breakdown. I will not go into details here on taking synthetic antidepressants, see this with your doctor. On the other hand, if you are looking for a solution to fight depression with a step by step method, in a natural way, then you have come to the right place.
(This article is a bit long .. so take your time)
If you are suffering from seasonal depression read this article.
Symptoms of depression
Depression is a particularly prevalent disease that affects very many people. According to statistics about 1 in 5 people will experience depression in their lifetime. No discrimination either in the event of depression.
She can touch children, young, old, men or women. However, it has been observed that it affects women twice more frequently than men.
It can be difficult to tell the difference between short-lived depression and depression.
To help you see more clearly, depression is defined by several of these symptoms for at least 2 weeks.
- Sadness, black idea, impression of seeing his life in black and white
- Loss of interest in activities you enjoy
- Sleep disorder: this can be hypersomnia or insomnia
- Change in eating behavior: weight loss or gain
- Chronic fatigue, low energy
- Decreased self-esteem with often a strong sense of guilt
- Great difficulty in concentrating. Reading a book or watching a movie can be tricky
- Thoughts of suicide may appear
Depression can also take many forms.
- La “classic” depression which can develop into chronic depression if left unchecked.
- La bipolar depression. It is also called manic depression. In this case the phases of deep depression alternate with phases of mania, characterized by great restlessness and excitement, a lot of energy and projects. These changes can be frequent or more or less spaced.
- La seasonal depression. We find some symptoms of classic depression at the onset of winter. This decline in morale would be due to the decline in light. There are simple solutions to put in place to fight against this form of depression. Light therapy as well as St. John’s Wort can greatly help you.
- La postpartum depression. It is also called postnatal or postpartum depression. We also find the name baby blues. It is a depression that lasts, often quite strong, that follows the birth of a baby.
This gives you an overview of the classic symptoms of nervous breakdown, and other forms of depression. I will not go into this article on the causes that trigger this depression, but we will see itow to treat depression and burnout with a simple, effective and natural method.
After going through several periods of depression I decided to create some sort of plan of attack based on all of the reading and research I had done. My goal was to create a coherent plan, with effective and proven techniques, and above all with a step by step system. .
(I’m not offering you a miracle recipe or magic solution, just common sense, a little effort, a little help from anti-depression plants)
It will therefore be a question of being active in these 5 areas at the same time, it is also important to record your progress and the actions taken. Buy yourself a small notebook and write down your different actions.
1st step: LUMINOTHERAPY
Do you know that light plays a very important role in our mood? In recent years, many studies have taken place to study the role of sunlight in the causes of winter depression, especially in the Nordic countries. As you can imagine, the risk of seasonal depression is higher there.
The effectiveness is no longer proven. But then, is this light therapy could also be used in classic depression. The quick answer is yes!
Effective light therapy to treat so-called classic depression
A recent study suggests that the beneficial effects of light therapy may indeed extend to depression. The researchers studied a small group of 122 adults with depression, which is more prevalent than seasonal depression.
They found that among the 32 patients who did light therapy only and 29 who had a combination of light therapy and Prozac, 44% and 59% observed signs of remission after eight weeks, meaning that their symptoms of depression have disappeared.
In comparison, only 19% of the 31 patients who had just Prozac and 30% of the 30 patients who did not receive any treatment achieved remission.
“I think this opens up another treatment option for people with nonseasonal depression and we need other treatment options because not everyone gets better with standard treatment options”said Dr. Raymond W. Lam, professor of psychiatry at the University of British Columbia.
Study participants used light therapy while sitting in front of a light for 30 minutes every day immediately after waking up, preferably between 7 and 8 a.m. other activites . The lamps emit 10.000 lux, which is the level of light to which you have to be exposed.
The study is the first to examine the effects of light therapy in people with depression. However, the results are similar enough to previous studies, at least for light therapy as a complementary treatment, that “clinicians should be confident and consider this as an option”,
** Click here to discover the best light therapy lamps **
I think that light therapy has its full place for healing. You know, I am in favor of a holistic approach and therefore to use all the means at our disposal.
2nd step: ANTI-DEPRESSION SUPPLEMENTS
Taking a natural supplement to overcome depression is an important pill. I remember wanting to avoid taking drugs with strong side effects.
But the help (in addition very effective) of a plant seemed perfectly suited to me. It’s a kind of natural crutch.
2 choices are available to you: St. John’s Wort or Griffonia
(do not take both at the same time but you can alternate)
St. John’s Wort
The complete guide to St. John’s Wort is here
St. John’s Wort is particularly recommended for mild to moderate depression. Different scientific studies have clinically proven its effectiveness. St. John’s Wort is also excellent for seasonal depression
It all depends on the form and strength of the tablets. Often the tablets will be 300 mg.
The recommended dose is 900 mg per day for an adult.
The effects do not appear immediately, it is often to wait a few weeks before fully feeling the effects of St. John’s Wort.
Natural remedy does not mean without contraindications. Taking St. John’s Wort is generally safe but it is important to carefully consult the list of contraindications. For the side effects in detail you can consult the complete guide to St. John’s Wort.
Here are some possible side effects:
- intestinal gene
- dry mouth
Find St. John’s Wort
** Click here to find St. John’s Wort **
Le Griffonia simplicifolia
Griffonia or 5HTP is also a plant used in the fight against depression. Different studies have proven its effectiveness. It is therefore an ally in the fight against depression.
Griffonia contains 5-hydroxy-tryptophan or 5htp which has the effect of increasing serotonin and thus regulates mood and sleep and reduces panic attacks. the 5htp also plays a role in regulating appetite.
It is often recommended to take 100 to 300 mg of Griffonia in case of depression.
Contraindications and side effects
Like St. John’s Wort it is necessary to pay attention to contraindications and side effects of Griffonia simplicifolia
Here are some side effects:
- gastrointestinal disturbances. Disorders that usually manifest as nausea.
- not recommended for pregnant women and children.
- Also watch out for taking St. John’s Wort and Griffonia
Acupuncture can also prove to be a very good supplement.
3nd step: MEDITATION
You probably know that on Happiness and Health we are very committed to promoting the practice of meditation. We have published a very comprehensive guide to help you get started.
Read: The Complete Guide to Learn to Meditate
In the care of depression, meditation can play a very important role, and has many benefits. It is free, apart from a meditation cushion which is very useful at the beginning, easy to put in place. The hard part is to practice with regularity and sincerity.
Meditation effective in the fight against depression: scientific studies
Psychologists from the University of Exeter recently published a study on “cognitive awareness therapy”(TCPC) also called mindfulness or mindfulness, believing that this may be more effective than drugs or psychotherapy. Four months after onset, three-quarters of the patients felt well enough to stop taking antidepressants.
This form of practice combines Eastern meditation with Western cognitive therapy. Patients learn the simple technique over eight sessions and then practice it at home for 30 minutes per day.
Professor Willem Kuyken, whose team is working on mood disorders at the University of Exeter Center in the UK carried out the research, and said: “Antidepressants are widely used by people who suffer from depression and that’s because they tend to work. They are actually very effective in helping to reduce the symptoms of depression, but when people come to stop treatment, they are especially vulnerable to relapse. for many people, meditation seems to prevent relapse. It could be a long-term alternative to antidepressants. “
Mindfulness was first developed in the mid-90s by psychologists at the universities of Oxford, Cambridge and Toronto to help stabilize the mood of patients during and after the use of antidepressants. About half of patients relapse into depression – even if they continue to take the drug.
What is mindfulness or full consciousness?
The MBCT technique is simple, and revolves around “mindfulness meditation”. In this you sit with your eyes closed and focus on your breathing.
Focusing on the rhythm of the breath helps produce a sense of detachment. The idea is that you come to realize that thoughts come and go of their own accord, and that your self-awareness is separate from your thoughts. This awareness is encouraged by gentle question-and-answer sessions modeled on those in cognitive therapy.
“One of the key characteristics of depression is that it distracts your attention ”, says Professor Williams. “We all tend to bring thoughts and feelings that reflect our current state of mind to the forefront of our minds. If you are sad, depressed, or anxious then you tend to remember the bad things that happened to you, and not the good. This takes you on a downward spiral that leads from sadness into deep depression. MBCT prevents and breaks this spiral ”.
How to practice?
Sitting meditation exercise twice a day
You can start practicing this exercise for 10 minutes or even 5 minutes to start, if it is really difficult for you.
1-Sit in a meditation position, legs crossed, back a little arched, spine straight.
2- Just focus your attention on your breath. On the inspiration then the expiration. You can help yourself by mentally reciting inhale for inhale and exhale with each exhale.
You will soon realize that your mind and your thoughts are very difficult to channel.
And after 10 or 20 seconds, you will be lost again in your anxieties, your predictions. Do not panic : it’s normal and even completely natural. The goal of the exercise is precisely to spot this moment, and quietly catch your breath. Each time you make this movement, you are at the heart of the practice of mindfulness.
4nd step: PHYSICAL ACTIVITY
After the natural anti-depression supplement, it is important to practice physical activity. You are going to have to find what is best for you, choose an activity (no need to want to run a marathon if you are not athletic) and set a regular date on your calendar.
Why physical activity to treat depression?
The benefits are really numerous. We will focus here on 2 very important benefits.
You know when you are depressed your self-esteem tends to drop. We feel bad, good for nothing. Not very pleasant mental states that you can start to reverse through regular physical activity.
With regular physical activity, your body will release endorphins. These endorphins will interact with receptors in the brain and reduce the perception of pain.
Endorphins are also called natural morphine. After a long jog or a sport session where you have surpassed yourself is often accompanied by a feeling of well-being and euphoria.
Endorphin is a natural pain reliever, which means that it decreases the sensation of pain.
It has been proven that the regular practice of a sport or more generally of a physical activity makes it possible to:
- Improve self-esteem
- Reduce anxiety and symptoms of depression
- Improve sleep
Which sport will you choose?
There are also very good health effects
- Lower blood pressure
- Increase energy
- Strengthens the musculature
- Regulates weight
What physical activity to practice?
It’s up to you to find what suits you according to your preferences and your level. Here is a list to give you some ideas
Choosing an activity that includes being in a group and meeting people can be a good idea. Support from others is essential in combating depression.
From a personal point of view I find that walks with a loved one in nature are very beneficial. I am convinced of the positive influence of contact with nature. Whether it is the forest, the sea, the countryside. It’s, I think it’s important to be able to reconnect with your emotions.
To read: how to practice yoga at night
5nd step: RENEW ITS SOCIAL RELATIONSHIPS
To treat and overcome depression the support from family and friends is very important. But during a depressive period, we will very often tend to do the opposite: close in on ourselves, avoid going out. A reaction often accentuated by the great fatigue that one feels and which will justify staying at home.
We will tend to always find good excuses, but in the end you will not do that accentuate your depression.
Avoiding cutting oneself off from loved ones and continuing to meet people is therefore essential.
Go step by step
Making the effort to go out and motivate yourself can be difficult, which is why I advise you to go quietly, step by step.
Start by going for a coffee, or an outing of a few tens of minutes with an acquaintance. You can also share a meal.
The goal here is to go out regularly, in order to replenish your energy. To withdraw into oneself too much will not bring anything positive.
always in the goal of fighting depression in a natural way, widening your social circle, or meeting a few people is an excellent action. But who can you ask for an effort. Caught up in the daily grind, it can seem difficult to find the time and even the opportunities to meet people.
Volunteering is a great way to meet new people, be useful and increase your self-esteem.
You will find on this site http://www.francebenevolat.org/ everything to find an opportunity to be able to volunteer.
A second option is to practice an activity. Anything as long as you have an interest works. It can be a physical activity, as seen above or anything else:
Here are some examples to see give an idea
- To learn a new language,
- Take courses at a popular university
- Practice sewing
- Learn gardening
- Join a walking club
- Join a meditation club
The list is long and it all depends on what you like. You can start to inquire with your town hall and on the site of the MJC of your district. This is a good starting point for research. (Type MJC and the name of your city in google)
With all these actions it is also very important to take time for yourself.
If you follow the plan then you must be resolved to take a natural antidepressant, exercise or continue physical activity, avoid locking yourself in and developing your social relationships.
Now you need to take some time for yourself and refocus your thoughts to make them more realistic and positive.
I would like to finish this article to try to put you in perspective. Having been there I know how difficult it is.
If you are a little familiar with Buddhism then you must know the notion d’impermanence.
This fundamental notion in Buddhism explains that nothing lasts, ever. All that comes, then goes. It is the same with our anxieties, our different mental states and also with depression.
She might be here today, but tomorrow a little less, and in a few months she will be gone. Keep this in mind.
I hope this article will give you some ideas to go up the slope. If you have any advice or ideas, please do not hesitate to contact me.