Being depressed seems to be the human condition these days - at least in modern British society. Financial worries, relationship stresses and long working hours all seem to contribute to the strain of every day living. According to mental health charity, Mind, one in five people in the UK are affected by mental health issues at some time in their life.
Of course we all feel down at some point - but it doesn’t necessarily mean we are suffering from clinical depression or some other form of mental illness. Paul Farmer, chief executive of Mind, says if symptoms go on for longer than a few weeks, it is likely you are coping with mild to moderate depression.
GP’s are all too happy to dish out anti-depressants these day rather than suggest other alternatives. However, reports show how changing your lifestyle can be just as effective. Regular exercise, a healthy diet, and cut backs on alcohol can all make a huge difference. There has also been a lot in the news lately about the St John’s Wort supplement - with studies showing it is a natural alternative to medication and just as effective.
It is also no secret that exposure to sunlight can be a great mood lifter. Experts say to avoid very hot weather though - about 22 degrees celcius seems to be the perfect temperature to release those feel good endorphins. Dr Paul Keller, a social psychologist says,
“For pleasant weather to improve mood you need to spend at least 30 minutes outside. It really does offer a way to alter your mindset.”
Many of us also suffer from Seasonal Affective Disorder (SAD) in the winter, due to a lack of daylight. Light therapy could be the answer, with new high tech gadgets coming on the market all the time. Currently you can buy an alarm clock lamp that wakes your body up naturally as it slowly recreates the light of the rising sun.
Exercise is also well known to release those happy chemicals. Keller goes on to say,
“There is very good evidence that regular exercise is beneficial for people with depression. Any exercise helps and people should do whatever makes them feel good.”
That doesn’t mean to say we all need to be hitting the gym and working up a sweat every chance we get - gentle exercise like walking or a light run has been proven to stimulate the growth of new brain cells as well as having a similar effect to anti-depressants. Studies further show that the benefits of being outside far outweigh those of being stuck in the gym. Mind collaborated with the department of biological sciences at the University of Essex last year, carrying out an Eco-therapy study. Farmer says,
“We found there were significant benefits to being outside as opposed to an enclosed environment. Ninety-four per cent of people with depression said that Nature and exercise is most important in improving how they feel. Kite flying, for instance, sent moods soaring with 71 per cent of subjects in the Eco-therapy study experiencing significant improvements in their depression.”
Now, it is a well known fact that laughing makes us feel good - and yes it’s those old endorphins again - the feel good hormones are released into the body when we just let go and have a good old giggle. Some have taken this even further with the concept of “laughter yoga” being practiced, with a more formal emphasis on the business of comedy.
Similarly there is a lot of buzz around Cognitive Behavioral Therapy (CBT) at the moment - a talking therapy proven to be especially effective in combating clinical depression.
Lack of sleep can be enough of a trigger for anyone to be grumpy and groggy in the morning, with the “got out of the wrong side of bed” symptoms. However, studies now show that insomnia can be a huge trigger in itself to lead to more serious depression. Dr Daniel Buysse, of the University of Pittsburgh said,
“We used to think that insomnia was often just a symptom of depression. But growing evidence suggests that it may actually precede depression. In other words, people who can’t sleep but have no depression are at increased risk of later developing it.”
Experts say we should take little siestas during the day to make up for the lack of a long sleep at night, as when we are sleeping hormones that combat mood problems are released.
Finally, it’s an obvious one - but diet really can make a significant effect on your well being. People should aim to be eating their five fruit and veg every day, as well as sticking to low fat, low sugar, high fibre meals. Colour therapy may seem unusual to some, but there has been evidence to show it works, so mix up your colours when cooking your dinner. And of course, there is no supplement for keeping well hydrated, as lack of fluids can cause irritability and headaches - now that’s just asking for trouble!
So, the next time you reach for the prozac, think again - could the answer to your problems really be found in a chemical packed pill? Or are they out there, surrounding us in nature? Think about it.
