With the coming of Fall, the days are getting shorter. Less sunshine can bring on a type of depression. Depression can affect anyone. It is important to know what depression is, identify its symptoms, and seek treatment options.

Personal Story

While I haven’t ever been diagnosed with depression, I have empathy for those who have been. One of the most important components to mental health is having someone to talk to. I have been on both sides of that conversation, I have mostly been a listener, but there are times when I have needed to talk things out. I needed someone to pay full attention to my story. Being heard can start healing. Relationships with God, family, friends, and/or doctor, are important to defeating depression.

Definition

According to The Free Dictionary Medical Dictionary, the definition of depression in psychiatry is “a mental state of altered mood characterized by feelings of sadness, despair, and discouragement; distinguished from grief, which is realistic and proportionate to a personal loss.”

Symptoms

Low self-esteem and low confidence are associated with depression. Here are some other symptoms:

• Not feeling able to handle everyday situations
• Feeling insecure about life
• Refusing to eat
• Having little concern about personal appearance
• Having difficulty in making decisions
• Isolating
• Insomnia

Symptoms may be mild or severe. Both require attention.

Lifestyle Treatments

If a woman is depressed, she should reflect on her situation and visit her health care profession if her depression is deeper than “mild.” The choice of treatment depends on the diagnoses. Regardless of the diagnosis, some general lifestyle improvements can help.

Good nutrition

A healthy diet is foundational for good mental health. Dietary improvements are a basic need for managing depression. An individualized plan is best. A person’s diet supplies needed vitamins and minerals. It is necessary that the foods that an individual eats are digested and used to fortify the body. A woman needs to avoid food that she is sensitive or allergic to. Testing for poor digestion and allergy can supply needed information to consider when designing an eating plan. An anti-inflammatory diet may be beneficial. Another consideration is keeping blood sugar levels even, since one symptom of hypoglycemia is depression.

Supplements

Research suggests that depression may be associated with a B vitamin called folate that is needed for neurotransmitter synthesis and methylation. B-complex vitamins can provide folate in a balanced way. Herbs are good supplements to consider for body support.

Exercise

Daily exercise, especially outdoors in the sunlight, is beneficial. It takes several weeks to make an effect. Combining aerobic and strength training is most effective in conjunction with other therapies for mild to moderate depression.

Personal Hygiene

Taking care of personal hygiene is a great daily step to take.

Social Support

Relationships are important. Family and friends are vital, if not they are not dysfunctional. A counselor is a valuable person to have on the support team. Seeking a deep relationship with God through private study, group Bible study, or conversation with a pastor or spiritual mentor is also helpful.

Routines

Morning and evening routines of self-care can help. Setting them up and following them helps to give a sense of accomplishment.

Relaxation techniques

Managing stress through specific relaxation practices like deep breathing is beneficial.

Note: Carefully watch a depressed person, since the diligence is vital to prevent the person from committing self-harm. Always seek professional help when a person is cutting, contemplating suicide, or mentions any harming themselves or others.

Action

Take time to check yourself to see if you are feeling depressed and seek appropriate self-care or professional help as needed.

May God bless your healthful endeavors!

Joni

P.S. What do you do if you are depressed?

Resources:

http://medical-dictionary.thefreedictionary.com/endogenous+depression

Integrative Psychiatry, edited by Daniel A. Monti and Bernard D. Beltman

Depression http://christiananswers.net/q-acb/acb-f001.html

Cutting http://christiananswers.net/q-eden/cutting.html

https://www.drweil.com/blog/health-tips/5-simple-steps-to-boost-your-mental-and-physical-health/

http://doctormurray.com/are-some-of-us-just-wired-to-be-happy/