Have you been experiencing irritability, loneliness, poor self-esteem, disturbed sleep, inexplicable fatigue or changes in appetite? These could be symptoms of depression. Most teens experience some symptoms occasionally. Adolescent depression may put girls at greater risks of obesity and abuse from a boyfriend or husband. Despite all efforts, if symptoms last for more than a few weeks, there are suicidal thoughts, or the concerned person is too lost to ask for help, seek professional help as soon as possible!
What You Can Do
- Regular exercise may be the most powerful natural antidepressant available. It stimulates release of endorphins, improves oxygenation, and lowers stress.
- Exposure to early morning sunlight improves health, regulates circadian rhythm and is helpful in case you are suffering from SAD (Seasonal Affective Disorder).
- Supplements: Vitamins B & C, Folic Acid and Zinc may help. A daily capsule of Becosule-Z or Cobadex-Z can provide all these. Anemics may need an iron supplement too.
- Diet: Fresh fruits and veggies contain vital nutrients which affect mood. Foods containing complex carbs such as brown rice, potatoes, wheat pasta and broccoli often act as comfort foods. Include wholegrain cereals, all beans, spinach, soya, wheat germ, oats, dairy products, figs, unsalted seeds and nuts, shellfish, ginger, basil and rosemary in your diet. Small amounts of chocolate can boost your mood, but larger quantities can cause it to plummet. Walnuts, fish and flaxseeds are good sources of omega-3 fatty acids (known to help alleviate depression).
- Avoid sugar, caffeine, drugs and alcohol. The short lived high is not worth the long term consequences.
- Bach Flower Remedies: Gorse helps overcome hopelessness and pessimism, gentian fights discouragement and sweet chestnut is for the really blue occasions. Learn more about these remedies and choose a combination that is uniquely right for you.
- Aromatherapy: St. John's Wort is well known as an effective anti-depressant. Lavender relieves stress and anxiety. Orange and Lemon improve mood and increase enthusiasm. Use a few drops of the essential oil on your pillow, in a diffuser, your massage oil or bath.
- Humor: Join a Laughter club, read humorous books, watch funny movies, sitcoms and visit comedy web sites. It's hard to feel down when your lips are turned up!
- Flag your Negative Thoughts and Replace with a Positive one: Every time you focus on criticism, feel hopeless, worthless or unsuccessful, call yourself a loser, etc... Stop right there! Put up a mental red flag, recognize the downward spiral and throw that thought out. Immediately substitute it with a positive thought or affirmation, such as “I am improving every day” or “I choose to be happy”. We cannot hold two thoughts (that too opposing ones) in our head simultaneously. If you catch yourself sulking or doing nothing, take up a constructive activity right away. Read, listen to your favorite music or take up any hobby you enjoy.
- Talk: Share your thoughts, emotions and feelings with friends, family or a trusted adult authority. Their support will be helpful and they will be alert to any dangerous aggravation of your depression. Don't clam up!
