If you feel like you might be depressed, you’re not alone. Did you know there are over 300 million people around the world who suffer from this disorder? Continue reading to learn about possible causes, symptoms to look for, and 15 ways that might help overcome depression.

Depression Can Affect Anyone

This mood disorder is the most common mental illness in the U.S. One in ten Americans suffer from it, and women are twice more likely than men to be affected by this disorder. Someone might look like they have the perfect life on the outside but they may be battling with it behind closed doors.

To give you an idea, here are some examples of celebrities who have suffered mood disorders in the past: Kristen Bell, Lady Gaga, Dwayne ‘The Rock’ Johnson, Kerry Washington, Demi Lovato, Gisele Bündchen, Gwyneth Paltrow, and Jim Carrey just to name a few.

Causes of Depression

It’s not entirely clear what causes depression. It can be one or a number of factors that attribute to it, including:

• Biological changes in the brain: The hippocampus, a small part of the brain, tends to be smaller in some people with depression. Depression may be due to the fact that a smaller hippocampus means it has fewer serotonin receptors. (serotonin contributes to feelings of well-being and happiness.)
  
• Brain chemistry. The way neurotransmitters (naturally occurring chemicals in the brain) interact with neurocircuits can have an effect on a person’s mood.
  
• Hormones. Women are much more likely than men to suffer from depression due to hormone imbalances.
  
• Genetics. Depression may be inherited from a relative who suffers from the condition.
  
• Seasonal Affective Disorder (SAD) – This type of depression is caused by changes in the seasons. It’s most commonly experienced in the fall and winter seasons due to a lack of sunlight.
• Certain Medications: The side effects of certain drugs can also cause depression.
• Stressful life events. Something specific may have triggered it such as:
  • Abuse. Physical, sexual, and/or emotional abuse can create emotional turmoil for the victims, including self-blame and shame. Children who’ve experienced abuse are much more likely to experience adult depression.
  • Posttraumatic stress disorder (PTSD). PTSD can occur when someone experiences or witnesses a traumatic event. This is so common amongst our military. 
  • Cancer or other health-related illnesses 
  • Chronic pain
  • Major life events such as the death of a loved one, getting a divorce or losing a job.

Symptoms of Depression

People who are depressed often lose interest in activities. Sometimes they feel like they have nothing to give to others and isolate themselves. They may feel empty inside, have a sense of guilt or worthlessness, lack of hope, and possibly thoughts of death or suicide. 

This can manifest into:
lack of energy, fatigue, insomnia or excessive sleep, aches and pains (including headaches, cramps, and digestive problems) changes in appetite, anxiety, agitation and/or restlessness, slowness in thinking, speaking, and/or moving, and trouble thinking, focusing and/or making decisions.

If you feel like you may be depressed, here are 15 ideas that might help.

1. Talk to someone. First and foremost, if you’re feeling depressed, and especially if you’re having suicidal thoughts, please reach out to someone right away. It could be a friend, family member, therapist, spiritual leader, someone in your community, your doctor, or the National Suicide Prevention Lifeline at 1-800-273-8255. Talking about it will help release part of the burden you’re carrying. You don’t have to go through this alone. You might also consider anonymous therapy with talkspace.com. (Endorsed by Michael Phelps who has had his own personal struggles with anxiety and depression.)

2. Try to get a good night’s sleep. Sleep is so important to our health. It gives our bodies the time it needs to repair itself and allows our brains to process information better. Lack of sleep can weaken the immune system and further contribute to anxiety and depression. Consider the Calm app to help lull you to sleep. It’s one of my favorite apps. Also, our problems tend to seem more intense at night. If you’re feeling troubled, try journaling, pray for help/clarity, and then try to clear your mind so you can get some rest. Your problem(s) won’t seem nearly as daunting in the morning. 

3. Exercise. Moving the body can significantly improve your mood and make you feel better about yourself. When you exercise, your body releases endorphins which enhance the feeling of optimism. Exercise also suppresses hormones that cause stress and anxiety. I know it’s challenging to do when you’re not feeling good, but even taking a brisk walk in the sunshine can help.

4. Healthy diet. When you eat a healthy diet, you not only have a healthier body (which can help you feel better about yourself), but you also have a better chance of getting your essential nutrients, which can also contribute to your emotional well-being – especially if you have a deficiency. Try eliminating processed, junk, and fast foods, and incorporate healthy whole foods into your diet. Include mood-boosting foods such as dark chocolate (in moderation), salmon, oysters, blueberries, and leafy greens. Kris Carr wrote an article about 7 mood-boosting foods to fight the winter blues. 

5. Avoid misusing alcohol to try to “solve” your problem. It won’t. Alcohol is a depressant and if overused can lead to lethargy, weight gain, brain fog, possible health problems, and it could even create tension in your relationships. Try to find other ways to cope. If you feel like alcohol is becoming a problem in your life, please seek help. If you’re looking to cut back, here’s an article from Harvard Health on 11 Ways to curb your drinking.

6. Consider supplements. There’s some evidence suggesting natural supplements can help with depression. With your doctor’s assistance, consider trying some mood-boosting supplements. Dr. Andrew Weil, M.D. recommends the following:

• St. John’s Wort which has been used in Europe for years to treat mild to moderate mood disorders. According to Dr. Weil, “It should not be taken with anti-retroviral medications, birth control pills, or antidepressant medications, especially SSRIs like Prozac or Celexa. Try 300mg of an extract standardized to 0.3 percent hypericin, three times a day. Its full effect will be felt in about eight weeks.”
• SAMe (S-adenosy-L-methionine). This supplement (found naturally in the body) helps regulate and produce hormones.  It tends to work more quickly than St John’s wort. Dr. Weil recommends using “only the butanedisulfonate form in enteric-coated tablets, or in capsules. Try 400-1,600 mg a day on an empty stomach.” Keep in mind that this might interact with anti-depressant medications you may be taking.
• Fish oil. This omega-3 fatty acid has been known to help maintain a healthy mind. Dr. Weil recommends “fish oil supplements in the range of 2,000- 3,000 mg per day of EPA+DHA to help treat mild depression.”
• Vitamin D. A deficiency in vitamin D (which we get through sun exposure) can also be linked to depression. Dr. Weil recommends “2,000 IU of vitamin D daily, taken with the largest meal.”
• B vitamins: B vitamins (folic acid and vitamin B6) may help with mild depression. They may also increase the potency of prescription antidepressants.

7. Set a realistic, manageable goal. Setting and accomplishing goals can help give you a sense of accomplishment and improve your mental health. Ie: Prepare to run a 5k, start that online business you’ve been thinking about, volunteer for a charity. It can be something as simple as organizing your closet. What have you been putting off that you want to accomplish? 

8. Find activities that bring you joy. Find an activity you can get excited about and look forward to. Ie: Start planning your bucket list vacations, take a pottery class, join a book club, start skate skiing, find an author whose books are hard to put down. Lacking ideas? Here are 100 activities to consider.

9. Try meditation. Evidence suggests that calming negative emotions through meditation can help with depression. There are several great meditation apps you can try, including Headspace and RelaxMelodies. My favorite meditations are from Oprah and Deepak Chopra’s 21-day meditation experience which are offered for free (a few times throughout the year). You can sign up for those meditations here.

10. Give back. Volunteer your time. Not only will you feel good about helping others, but it’s also a great way to meet people. You might also consider adopting a pet. Having an animal around can help alleviate stress and feelings of loneliness. Plus, it offers a sense of purpose to have something to care for, and if you adopt from your local shelter, you may just be saving a life.

11. Light therapy. Phototherapy is light therapy where the patient is exposed to ultraviolet light (administered by a doctor). You could also go the more natural route and get outside – enjoy the fresh air, surround yourself with the beauty of nature, and enjoy some moderate exposure to vitamin D.

12. Acupuncture. There is some evidence that points to the benefits of this natural and powerful alternative medicine to help treat anxiety (a possible symptom of depression). It might be something worth looking into.

13. Transcranial Magnetic Stimulation. This non-invasive treatment involves stimulating specific areas of the brain with magnets to help alleviate depression. It might be something else to explore with your doctor.

14. Challenge your inner critic. We all have that critical voice inside our heads that tells us we’re not good enough from time to time. If your depression was caused by abuse, you might be blaming yourself. It’s normal, but please try to understand it wasn’t your fault. Click here for tips on how to recognize and challenge that inner voice.

15. Keep reading. I will continue offering ideas to help people lead happier, healthier lives. Please subscribe to my free newsletter to be notified of my latest articles if you haven’t already done so. Here’s another article from Healthline with additional tips to help fight depression. 

Please don’t lose hope. You’re not alone and you’re not to blame for your depression. Even though you may not feel it now, you have control over your life, but you need to take action. If you have a chemical imbalance, you may need an anti-depressant. Don’t be burdened by this on your own. It’s time to reach out and get help so the healing can begin. 

Sources: Medical News Today, Mayo Clinic, Everyday Health, Huffington Post, Huff Post, Harvard Health, Science Daily, ADAA, Live Strong, Eating Well, Washington Post, Healthline, Mental Health Foundation, Dr. Weil, Huffington Post, Psychology Today, Everyday Health, Harvard Health, Military Times, NPR

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