6 Practical and Powerful Ways to Overcome Depression

Zach Says:

August 23rd, 2007, 5:52 am

From Wikipedia: “Recent studies show sleep deprivation has some potential in the treatment of depression. […]” So carefull when advocating more/better sleep as a treatment. I personally found that one very short night can help to quickly overcome a depressive phase.

Kyle Richardson Says:

August 23rd, 2007, 6:31 am

Brilliant work!
I am impressed with this site everyday.

William Mize Says:

August 23rd, 2007, 7:01 am

As someone who struggled with severe depression in the past, please let me recommend two books that I used to yank myself up and out of it.

“Feeling Good” by David Burns - shows you the fallacies in your thinking. Just because you think a thought doesn’t mean it’s true.

“The Artist’s Way” by Julia Cameron - I’m a novelist, and this really helped me reconnect to the absolute joy of creating, journal writing, drawing, etc.

Michel Says:

August 23rd, 2007, 8:38 am

Depression is a clinical condition caused by chemical imbalance in your brain. Maybe you are talking about sadness?
I don’t know if you can tell the difference. You say “Over 120 million people worldwide are affected by the black dog of depression”, that’s depression in the clinical sense. Not in the colloquial sense. The approach you describe can’t do much to someone with clinical depression.
The first thing you need to do to overcome depression is seeing a doctor. Sadly, it is not even mentioned in this article.

Kim Says:

August 23rd, 2007, 8:53 am

I have to agree with Michel. “Against Depression” by Peter Kramer explores clinical depression including brain changes (shrinking hippocampus) and more that occur when depression is untreated. With that said the article certainly advocates positive habits for all.

Winky Says:

August 23rd, 2007, 9:03 am

Serving others.

For me, when depressive thoughts and feelings begin, if I go and serve or help and do for others, this changes the focus away from me and a power greater than myself lifts me out of the depressive mood or state.

Josh Says:

August 23rd, 2007, 9:11 am

#6 is good advice, but saying “stop it” isn’t going to do much. In the tradition of Zen, and most traditions that focus on meditation and changing your thoughts, the awareness of the negative thought patterns is the best you can do — and it’s all you need to do.

We cannot forcefully control our minds. Buddhists have known this for thousands of years and modern studies have reinforced the traditional wisdom. But we can TRAIN our minds by being aware of negative thoughts and seeing them for the empty, hollow, meaningless jabber that they are. This mindfulness, in turn, translates to a reduction in negative thinking.

Janice Says:

August 23rd, 2007, 9:29 am

@Kim and @Michel - There are many different kinds of mood disorders with some common themes related to depression:
http://www.allaboutdepression.com/dia_01.html

Yes, it is good to see both a primary care physician and a psychologist to check your symptoms to make sure there’s nothing else wrong biologically. But many doctors and psychologists recommend many of the above as ways to deal with depression. There are individual differences in how well people respond to just these changes alone, and how much they need some combination of regular therapy and drugs to help overcome their symptoms.

Judd Says:

August 23rd, 2007, 9:49 am

some of you guys need to get over yourselves and accept this for what it is some simple steps that, in addition to one’s normal routine of dealing with depression, i.e. meds, lobotomies, shock therapy, may, and indeed in my life very well do, help one deal with the daily darkness that makes life seem like a wet banana sandwhch.

Drew Says:

August 23rd, 2007, 9:57 am

Leo, thanks for posting this! Your blog is tremendously helpful, and I appreciate the fact that you delve into subjects like family life, diet, and fitness as well as simplicity and productivity. Great stuff - keep it up!

forrest Says:

August 23rd, 2007, 10:03 am

Depression is caused by a chemical imbalance in the brain. There are many real physical changes. The activities promoted in this article can correct the imbalance and reverse the changes. Ingesting pharmaceuticals isn’t the only way to fix your brain.

I overcame the worst depression of my life by exercising outside and becoming aware of my thought patterns. The therapy/medication route had failed me and I had lost all hope that I would ever want to be alive again. Exercise does change your brain.

I second the recommendations for “The Artist’s Way”, “Against Depression”, and “Feeling Good”.

Megan Says:

August 23rd, 2007, 10:12 am

Some of you make the point that depression involves things going on in the brain and that medical intervention is necessary. One point however, is that the things mentioned in this article, particularly sunlight exposure, do affect chemicals in the brain. For example, sunlight increases melatonin, which is a precursor to serotonin, a chemical that plays a role in depression. So although you may write these things off as extremely simple, they can help immensely. I have struggled on and off with depression in my life, and while I have also consulted doctors and taken medication in the past, I especially found that working out regularly helped me a lot. It also increased my self-esteem and how I felt about myself, which in turn helped me deal with my depression as well.

Paula Says:

August 23rd, 2007, 10:12 am

About the sleep: I was recently put on a CPAP breathing unit, which keeps me from snoring and waking up. My depression has dropped an incredible amount in the last couple of months, just because I can actually get sleep. According to the sleep study, I was waking up 96 times a night before I had the CPAP, and my blood oxygen dropped to 72%. Not really a miracle cure, it is a pain to clean every day, and sometimes to sleep with, but the unit really helped my depression.

PastDepressed Says:

August 23rd, 2007, 11:16 am

Megan has it exactly right. Most of the things listed above (including the rudimentary cognitive/behavioural therapy described in 6) do affect your brain chemistry. In cases of severe depression, they will not be enough, and you should combine them with medication prescribed by a psychiatrist. They may enable you to get by on a lower dosage than you would otherwise need, or reduce your dosage if you are already on medication. In common cases of acute depression, you may need to take medication to end the episode, but not need continuing medication as long as you can apply the strategies above and similar ones.

Consult a mental health professional in any case; they will help you integrate these kinds of strategies with your overall treatment regimen, and can supervise you getting off medication if that’s what you want.

Mike OD Says:

August 23rd, 2007, 11:25 am

From a professional fitness trainer’s point of view I can honestly say that exercise and nutrition are a huge factor. The lack thereof of good nutrition and exercise will certainly not help any moods. People always feel better after doing some kind of exercise especially if it is outdoors or with other people. Nutrition wise I can’t stress enough how insulin and insulin resistance of the brain plays a key role. Fish oil especially DHA has been proven to increase moods and cognative abilities (as well as decrease insulin resistance). SUGAR has to go, PERIOD! If you are not getting a good nights sleep then you probably are not getting the proper GH response needed. Sugar/Insulin will shut down the GH response at night, so make sure you don’t have any after 6pm. You need to take control of these good habits and you may be amazed at what can happen.

Balfour Says:

August 23rd, 2007, 12:29 pm

I read through the comments before I read Leo’s post and I just wanted to say Leo did not say don’t use medication or the traditional medical world–au contraire, he said this is an option, as quoted:

“Traditional routes of therapy and even medication are effective and should definitely be considered if depression is disrupting your life.”

For anyone who said the article didn’t even mention seeing a doctor, you can’t get antidepressants in the US without a prescription, and therefore, you would see a doctor to get one. Hello?

Priscilla Palmer Says:

August 23rd, 2007, 13:03 pm

You have been tagged for The Personal Development List. (See my site for details), I would love to have you participate.

gerryc Says:

August 23rd, 2007, 13:17 pm

I know from personal experience that the 6 suggestions worked for me (also the traditional approaches).
I would be interested in hearing from someone who is currently depressed, willing to try at least one of the suggestions and checking back after 1 week in the forum.
That being said-I know that getting started is easier said than done.

Betsbillabong Says:

August 23rd, 2007, 13:17 pm

Having dealt with depression, I can honestly say that for me, all of the above have helped. (Although at the worst of times, I needed medication just to get back to a place where I could consider doing them). Socializing and getting outside & exercising seem to be most important to me.

It’s absolutely true that all of the above affect the brain. I read a book recently, THE ATHLETE’S WAY, which has a very interesting section about the neurochemical benefits of exercise.

I also second (or third or fourth) FEELING GOOD and THE ARTIST’S WAY. Just getting out and doing something will make you feel better than staying in bed, no matter how hard it seems to leave.

Jen B. Says:

August 23rd, 2007, 13:19 pm

These are really good ideas in addition to medication, though. I definitely urge anyone with depression (not sadness) to see a doctor. But also go for walks in the sunshine and cuddle your dog.

Metroknow Says:

August 23rd, 2007, 14:12 pm

William/Betsbillabong: Thanks for the endorsement of Feeling Good. I have used the Artist’s Way in the past and found it really useful - I will check out Feeling Good as well.

Thanks for the article - I didn’t expect an article on this subject on this site, but it really maps well!

Gerard Says:

August 23rd, 2007, 14:52 pm

Everyone keeps writing, “What Leo was saying,” etc. This was a GUEST POST by John Van Sickel of Walking the Black Dog at http://www.walkingtheblackdog.com

Leo Says:

August 23rd, 2007, 15:01 pm

Hey everyone … I’d first like to point out that I didn’t write this article, as some of the comments seem to imply. It’s a guest post by John Van Sickel, who has actually used these techniques to deal with depression, and who writes about these issues on his own blog. I thought it was well done.

I’d also like to point out to those who might have missed this in the article (those who said the article doesn’t even mention seeing a doctor):

“So what can we do? Traditional routes of therapy and even medication are effective and should definitely be considered if depression is disrupting your life.”

Then John goes on to write, for those who missed it:

“However there are other, natural steps to take that can, over time, be very effective. In fact, some studies have shown these to be as effective (or more so) than traditional therapies.”

I think the intent of the article is clear from these paragraphs. If the depression is so bad it is disrupting your life, seek traditional therapy (seeing a doctor or therapist). However, there are some things you can do on your own that might also prove effective. And for many people, including John, they have.

That’s the crux of the article, and I don’t think it’s disputable. In fact, I’ve used 5 of the 6 items here myself, for mild depression (nothing serious), and can tell you that they actually help. You can add your own advice if you like, however.

Amy Says:

August 23rd, 2007, 15:17 pm

I have dealt with depression for 17 years and I do take medication daily but I also follow many of the suggestions outlined in todays blog. One thing I will say is if your depression is so severe that you need a Dr make sure you find the right Dr. For 10 years I saw a Dr that believed that the more medicine he prescribed the better I would be and I ended up on 8 meds and unable to function. I lost my job and wound up totally disabled. After nearly dying and spending 5 days in ICU I found a Dr that listened to me and worked to get me off all but 2 meds. I went back to work and use excercise, diet and meditation daily. I didn’t work for 3 years barely leaving the house and now I haven’t missed a day due to depression for nearly 5 years. Get outside go for a walk and be your own loudest advocate. Remember that a Dr and a pill won’t help if it is the wrong Dr and the wrong pill but fresh air and sunshine will never make it worse.

Bruce Says:

August 23rd, 2007, 15:31 pm

Intelligent discussion going on,that’s good. Anyone have a suggestion for severe post operative pain. I’ve had hip surgery and debilitating pain persists. Physician says I’m depressed, prescribed drug therapy. I say it’s my butt that hurts, I can’t lie on it, or my operative side, at night. So I don’t sleep. Without it, there is no healing physical or otherwise. Any suggestions?

Barrister Says:

August 23rd, 2007, 15:35 pm

At the risk of being attacked by the fringe, I’ll throw this out there: how about prayer? The happiest folks I know - and many of these are also poor and have numerous physical difficulties, as well. Yet, they’re also happy. They need omega 3 fatty acids to be happy about as much as my computer does to run a program.

JayZeli Says:

August 23rd, 2007, 16:24 pm

I do not pray but practice Gratitude. I do it every day it helps. Give thanks for all that is good in your present past and future. It gives me a sense of appreciation knowing that you’ve been given so much and will get more. I do this every day and it centers me and makes me happy. Love the post.

Gratitude plus Exercise plus Taking control of your life = Happiness

Jean Says:

August 23rd, 2007, 16:45 pm

Leo,
How affirming to sign on to my fav blog and find this great article. It’s just another one of your posts that is so spot on and timely for me - THANK YOU. I’ve done all of what Van Sickel suggests. It took time and persistence, particularly on days when I felt no motivation. Glad to report I had wonderful results. Though I’ve got to remain vigilant in keeping the black dog at bay, it’s been a treasure to learn of alternatives to the many meds that no longer worked for me.

Thanks for the link to “Walking the Black Dog.” It’s all good.

Jean

Donna Says:

August 23rd, 2007, 17:36 pm

All of these are essential steps for managing depression. I work in mental health and one of the most revealing questions I can ask is “So what do you do for FUN?”. Sadly, too many people are completely unable to answer this question. But those fun activities are what give life meaning and counteract the daily crap that we all experience. So getting people to think about hobbies and past interests and past dream goals they used to have can be a very useful exercise.
If those you are stuck and having trouble getting essentials done, I very much recommend http://www.flylady.net. It’s a site that started as a way of decluttering your home. But it also helps declutter your head in a non-psychiatric way. It has all of the elements of a good CBT program. Yet it offers good solid practical strategies for getting things done that are actually doable.
For the chap with the hip pain, have you seen an acupuncturist at all? When acupuncture works, it works impressively well and I’ve been able to discharge patients who were quite suicidal and depressed due to pain issues because that therapy made them human again.
Another tip…draw back the curtains and throw open those windows. The last thing you need if you are tipping into depression is a dark and dreary house. Light therapy is an effective therapy and even if you are not going to go for the expensive light boxes, exposing yourself to some good oldfashioned sunlight [preferably on your early morning walk!] can be a very good thing.

Glenn Says:

August 23rd, 2007, 18:27 pm

It’s somewhat disappointing that noone has mentioned the human givens approach. This approach, while advocating the points mentioned in this article, also brings into the mix an up-to-date understanding of the way the brain works w.r.t. the path taken from impulse to thought (APET model), and especially the role emotional arousal plays in producing the cycle of depression. This understanding enables a therapist to quickly and effectively break the cycle and restore someone suffering from depression to an emotionally healthy life.

Side note: The so-called chemical imbalance mentioned in other comments is at best an effect, not a cause, and at worst a myth.

CS Palmisano Says:

August 23rd, 2007, 18:53 pm

Just when I was starting to think that your articles were becoming rather formulaic you drastically change your approach. Well done.

Lyman Reed Says:

August 23rd, 2007, 19:37 pm

Great article, and great comments as well. As a person who has struggled with clinical depression all of their life, I can attest to all of these as being helpful. And yes, medication and talk therapy can help as well. Use what works, drop what doesn’t. The light and exercise one’s were always key for me, but I didn’t care enough to even try them until I found a good doctor and started on a medication.

Vanessa Says:

August 23rd, 2007, 19:51 pm

Good info everyone! I think the thing to keep in mind is that everyone’s different – what works for one person isn’t a universal panacea.

I have mild to moderate recurrent depression, and after a serious episode 18 months ago I tried all the six steps John lists, plus meditation and a course of SAMe (a natural antidepressent). I also did Cognitive Behavioural Therapy with my psych, identifying negative thinking patterns and working to change them. All these things helped a bit, but the only thing that really made me “not depressed” was medication. It was the last resort for me, but a week after starting on it I woke up and felt normal – it was like a miracle. But like I said, this won’t be the case for everyone, or even most people. It’s just my story.

For what it’s worth, this is the page that helped most when I was depressed: http://www.faqs.org/faqs/alt-support-depression/faq/part4/

Richoid Says:

August 23rd, 2007, 21:58 pm

I’m buying into the idea that depression is a reduction or cessation of neurogenesis. Neurogenesis can be stimulated through excercise, socializing, learning activities, etc. but all those things are also harder to start, when depressed. Learning may just be impossible.

Omega 3s, caffeine, supplements like cat’s claw, lion’s mane, cordyceps and others may help stimulate neurogenisis as well. I found the latter helpful in learning, focus, and recall, which makes it easier to start all the other things (excercise, socializing, learning).

Ken Xu Says:

August 23rd, 2007, 23:16 pm

Can I add up some point of mine? I used to meditate to overcome my depression. It’s more useful than sleep.
When we are under depression, sometimes sleep would bring up a lot of nightmare and hallucinative subconscious view.

jo Says:

August 24th, 2007, 1:50 am

Leo I think your advice is good for those with mild or situational depression (cat died, lost job), and in conjuction with therapy & meds for more profound cases.

As someone who has struggled with depression since time began, I am firmly in belief that some of us came out of the factory with our wiring messed up. For those who are suffering from chronic depression, it will behoove you to get medical assistance. There is nothing wrong with it, and anyone who is reading this that is ashamed to get help, please don’t be.

Rod Sherwin Says:

August 24th, 2007, 3:54 am

All of the factors mentioned can help but what about clearing the actual cause of the depression? You can attempt to change your thoughts but what about actually clearing the emotion? The Emotional Freedom Technique or EFT is a form of ‘emotional acupressure’ that clears emotional issues at a deep level which then results in new behaviours and thoughts.

Brent Says:

August 24th, 2007, 4:16 am

While many of the commenter here have mentioned the chemical imbalance portion of depression and recommended seeing a doctor. A doctor will likely prescribe medication if you are diagnosed with depression. I think the chemicals may be more of the symptom than the problem. The only way I got out of my depression is when I stopped taking the medication which made me more depressed. I started doing the things this article suggested. I fixed my sleeping. I made sure to eat more regular meals. I made it a point to spend more time with people at school, even if I was just listening, and even if it wasn’t important (gossip, drama and the like). I took back up my exercise regime and whenever a down thought came into my head I gave myself a little internal rebuking reminding myself that my own mind could be my own worst enemy. I’m really glad to see this blog enlightening people into aspects of depression, many of us just go through slumps of mild depression and think that its not bad enough that medication is needed, but would like a solution. Doesn’t everyone want to be happy?

Angie Hartford Says:

August 24th, 2007, 10:19 am

While this article is useful, it would be more appropriately titled: “Six Non-Medical Ways to Help Manage Depression.” To imply that a chronic neurological condition can be cured with these steps is disrespectful to those who struggle daily with clinical depression.

I also believe that the management of most chronic medical conditions is based in behavior, lifestyle, and medical treatment. There are few of us who would not benefit from incorporating these six suggestions into our daily lives.

Amy Says:

August 24th, 2007, 11:39 am

I don’t think anyone is being disrespectful, people don’t understand depression which makes things even worse. It took my near death for my family to finally realize how debillatating this disease can be. I know I will probably be on meds for the rest of my life but applying some of these 6 suggestions has vastly improved my quality of life. Depression can make you very angry but these suggestions are not given to diminish the very real suffering we experience. I think everyone could benefit from more exercise, a better diet, proper sleep and I think people suffering with depression can give themselves a better fighting chance by just trying a few of these.

Marc Says:

August 24th, 2007, 15:07 pm

Let’s keep in mind that not all of us live in the sunbelt and have the benefit of sunshine almost everyday. Here on the west coast of Canada, we often have up to a month or more of clouds, rain and no direct sunshine. Often during these times people get depressed. I’m planning on buying a sunlamp for this winter to overcome this problem.

We also have to keep in mind that “Western” medicine emphasizes in most cases treating symptoms and visible causes and not the root causes. While drugs may control depression’s chemical imbalances, isn’t it better to heal the whole body so that the dependence on these unnatural chemicals is not life-long? Yes, having to change your lifestyle (ie. diet, exercise, the way we think and react to life’s ups and downs, etc) is more work than just popping a pill everyday, but it is a more natural way to deal with any kind of illness, be it physical or mental.

I also strongly believe that acupuncture, TCM (Traditional Chinese Medicine), meditation/prayer/yoga and other alternative treatments should also be considered and any medical professional who dismisses them and is not supportive of you trying them should not be trusted. It’s just too bad that these alternative treatments are not always accepted by health insurance companies as valid medical treatments as they can be quite expensive.

And to add to the tips above: if you are suffering from depression, please stop watching/reading the news reports. I think Leo has posted before about a media fast and while some may argue (again) that you need to stay informed, at what price? Try a media fast for a week or more and see if you feel any better.

As far as books go, you might also check out some of the books written by Dr. Wayne Dyer (ie. “10 Secrets to Success and Inner Peace”, “Being in Balance” are two of my favourites) and the Conversation with God books by Neale Donald Walsch.

gerryc Says:

August 24th, 2007, 16:05 pm

Bruce Says:

August 23rd, 2007 at 3:31 pm
Asks about suggestions for debilitating pain

Jon Kabot Zinn - don’t know if i’m spelling correctly- teaches, or did, meditation to “alleviate” pain for cancer pts. i know he has put out Cds

Polly Says:

August 24th, 2007, 16:06 pm

I’m in Canada too and can’t speak highly enough of getting what I call a “happy lamp”. I’ve had mine for 6 winters now - well worth about $200!

And if you even think you might have sugar/alcohol sensitivity, check out “Potatoes not Prozac” (radiantrecovery.com) Learning how what I put in my body affects my mood and energy literally changed what I’ve been able to do in my life.

leah Says:

August 24th, 2007, 16:08 pm

I’m surprised to hear so much of a break between the medical-model people and the natural-path people. I’ve suffered from severe depression since I was 13 years old (22 years and counting!), and never have any of these things worked alone.

Yes, I pop a little pill every day, but that pill would never be enough without the skills I learned in years of cognitive and behavioral therapy. And while those things combined might give me the ability to survive, following the suggestions in this article allows me to thrive.

Depression is a complicated disease with many causes and effects that are still poorly understood. We shouldn’t be arguing over what is the “correct” way of viewing the disease but rather encouraging anyone who is suffering to get as much help from as many different approaches as possible.

Al Says:

August 24th, 2007, 16:17 pm

Great guest post. I went through therapy for depression and to me, it was the constant negative thinking that kept me down. Feeling Good and Artist’s Way are both excellent suggestions. I’ve used both. Sunlight and exercise were important factors for me too, living in Wisconsin at the time. Although they were offered, I had no interest in medication. Good luck to all who have to struggle with this.

Evan Hadkins Says:

August 24th, 2007, 19:03 pm

My pet theory on depression (if not a simple chemical which is fixed by taking a pill - which it rarely is and those who advocate it don’t mention the side effects and the suffering involved with starting and stopping) is that depression is anger turned inwards instead of outwards.

So if you’re depressed see if your angry, find a way to express it that doesn’t hurt you, others or the furnishings. The people I know who have done this have felt better

Lyman Reed Says:

August 25th, 2007, 10:04 am

@leah - yes, yes, and yes! Thank you! People on the “chemical imbalance” side seem to constantly put down the “natural remedy” people by saying “You don’t understand are are being irresponsible”, while the “Improve your diet and stop taking unnatural pills” seem to love to talk about how just “popping a pill” isn’t going to help you in the long run. Both sides of the issue, in my opinion, are doing a disservice. I also “pop a pill” each morning, but use meditation, prayer, exercise (sometimes ;) ), nutrition, journaling, etc., to combat my depression. Don’t discount something just because it doesn’t fit into what you think “should” work.

Aurelius Says:

August 26th, 2007, 4:58 am

I notice that a lot of people here are falling back on that old myth - that a lot of depression is a result of a chemical imbalance in the brain and therefore must be treated chemically rather than through lifestyle changes as John has written.
But if that were the case, doctors would be testing for chemical imbalances before proscribing drugs. And they aren’t. Drug therapy is the first resort, before any such tests are done.
The reality is that in 98% of cases, depressed people need the kind of lifestyle adjustments mentioned in John’s 6 steps. But it’s “unacceptable” to say so. Most people on anti depressants do not need them. They need to do John’s 6 steps, and what Winky said in about comment number 5 or 6 - serving others.

Melanie Says:

August 29th, 2007, 21:56 pm

I think it’s important to realise depression is a clinical disease which results in a feelings and physiological effects. That is, one person’s “worst time of my life” might be another persons base line for day-to-day living (ie. it doesn’t get any better, but it can get a heck of a lot worse).

Using myself as am example, I have dysthymic depression coupled with major depression. So that means that I have chronic, long term depression (which doctors call ‘mild to moderate’), with periods of deep and acute depression. If we use a scale of 0 - 10 to indicate moode and severity of depression, where 1 is rock bottom, 10 is never felt better, then 4-5 would be my ‘good days’ experience with periods going down to 0.

In my experience, the steps above can help, but only if my depression is not within the major depression range. And they do not ‘fix’ my depression, merely alleviate it slightly.

So, say my mood is at 3 and I only feel flat and uninterested in life and be able to function to all appearances normally - then the measures above might help bring my mood up to 4 or even 5 if I am lucky.

But if I am at 0 or 1 on the mood scale, nothing really helps. Oh, you can ‘fake it until you make it’ (advice I am tired of hearing by the way) but really, at that stage, the going through the motions with the helpful steps above shows no perceivable benefit and feels empty and pointless. The only real assistance at this point is meds, therapy, self-care (hard to do when depressed), TIME and endurance.

But there is an actual point to this rambling:

Nothing is one size fits all. Certainly not depression treatments or therapies. And while these 6 steps are useful points, they will not help everybody all the time,

Melanie Says:

August 29th, 2007, 22:08 pm

Oh, and the most helpful piece of advice EVER is a quote from Winston Churchill, who famously suffered from depression:

If you are going through hell, keep going.

Simple advice, but so profound.

Jake Says:

August 30th, 2007, 15:29 pm

I was hospitalized in the past and was on long term medication treatments. For all those complaining “depression is a chemical imbalance”, I believe this is total BS, everything changes your brain chemistry as others have pointed out, Sleep patterns, Sunlight, Exercise, falling in love, etc.

The two things that helped me get out of depression were:
A) Stopping medication which ACTUALLY messes with your brain chemistry( for many years I had PTSD from the withdrawal symptoms)
B) The conscious realization that I and only I decide whether to be happy or sad.

Once you understand that you have control over your thoughts and actions, being happy is much easier.

Jon Says:

September 3rd, 2007, 11:01 am

This post hits the nail right on the head. I’ve suffered from severe depression and a mood disorder for years. I’ve taken all the drugs, and done endless hours of therapy, all to no avail. I quit the drugs (half because I don’t believe in their efficacy FOR ME, half because I have no health insurance and can’t afford the $400 a month for them) Now I manage my condition with a strict sleep schedule (same time in bed and awake each day), followed by a little exercise upon waking in the sunshine. Although some days it’s really hard to stick to it, that plan gets me 70% of the way. The power of positive thinking and doing the things I love get me another 20%. I’m not completely there, but I’m better off now than ever before.

Also, I highly recommend the book Feeling Good: The New Mood Therapy by David D. Burns to anyone who wants to learn how to take control of their mood!

Ethan Says:

September 12th, 2007, 8:00 am

There’s also an approach which states that depression is caused by some form of disturbance in the same energy system/field that is adjusted by TCM/Acupuncture.

This approach, called Emotional Freedom Therapy, approaches depression (and many, many other things like anxiety, addictions, etc.) by tapping on a number of acupuncture points instead of using needles.

It is easy to learn and it can be learned for free. I’m saying this because it helped me quite a bit in various situations. Please see: http://www.emofree.com for more information and dive in with an open mind I’d say! :)

Sunny Says:

September 13th, 2007, 15:01 pm

I’d like to thank Leo for this fantastic blog.

I have been clinically depressed before and I would like to say that the silver bullet for me was a true friend in which I could confide in, someone that understood my situation and told me it was okay.

In my case, it came from the most unlikely person: my boss — who noticed my lackluster attitude at work and came to my home when I didn’t come to work the next day (he tried calling but I didn’t pick up).

When I wouldn’t open the door, when he was knocking (I truly didn’t care who was knocking), he got my landlord’s number from my neighbors and got him to open up the door.

He drove me to the E.R., where I was diagnosed with clinical depression.

I told him about my diagnosis and he told me it was okay and told me about similar problems he had encountered in the past and encouraged me to get better.

I was referred to a psychologist by the clinic but I never went. I didn’t have to - my boss’ concern “cured” me. It was like, perhaps the world is not so bad after all. After that event I got better gradually.

It helps to be conscious that you are depressed. That really checks you against inflicting bodily harm upon yourself.

It also helps to pray during this state.

I would imagine that most people don’t have anybody to confide in when depressed. I guess Amish and simple folks have friends all around who act as a pillar.

Leigh Says:

September 21st, 2007, 9:56 am

As someone that has long suffered from clinical depression in a family of others with the same condition, I want to echo the “not one size fits all” statements.

In general, doing the things on the list helps to keep me balanced–particularly socializing, getting exercise and enough sleep–but when a trigger occurs (such as the birth of my children or the loss of a job), I have required medication to lift my depression. As others have said, without the medication I couldn’t do the other things.

I have largely and permanently conquered the negative thinking spiral, but that negative thinking is completely separate from the spontaneous thoughts of self-harm that occur when I’m in a depressive episode. Only medication has been able to truly clear those from my mind at those times. I, for one, am grateful for it.

Leigh

mark Says:

October 21st, 2007, 21:50 pm

Sometimes depression is caused by an imbalance, but sometimes could that imbalance not be caused the depression? I recommend Choice Theory by William Glasser. He teaches you how to think your way out, how to uncover subconcious thoughts and choices so that you can choose your way out of depression.

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todd Says:

November 9th, 2007, 5:41 am

you are certainly right about the one size doesnt fit all statement. i believe some people do suffer from a chemical imbalance that have long term depression. for some its a series of more situational events and a spiraling effect into a deep dark hole. i certainly suffer from the latter, i dont really know for certain i suffer from a chemical imbalance. thats is theory i gather, when the doc passes out yet another med to try. but i havent any real proof of it. but i do know i still search for the answer to be stable enough to focus on retraining my thoughts and not let them possess me. at this time i dont do that well. meds havent helped me, and i no longer let the doc make the choice for me. actually he has no better idea than i do whether a particular med will work on me or not. its a little like throwing a dart at the dart board picking a med to try. being a well read patient is wise. but im still in a bad place and hope i can practice mediation and read dharmas when i feel so wound up with anxiety. i am going to try inositol. in larger doses it suppose to be helpful for depression, ocd and anxiety. certainly worth a try, as i hate the side effects antidepressants and anxiety meds have. i do agree that exercise helps, and i use to be an avid weight lifter. depression has a way of sucking your energy from you. prolonged stress has given me bouts of nervous exhaustion (read about this if you havent heard of it). its very frustrating to want to be active and feel old before your time. that is the circle of depression and anxiety, a frustrating cycle. i believe if one has friends and family that are supportive, people tend to have a better attitude and not feel as much the isolation and lonliness. which can just further deepen the hole. we are all different yet all the same in the fight to free ourselves from this darkness. i wish you all well and enjoyed reading your posts. thanks for reading mine.

Lee Edward Says:

December 9th, 2007, 15:15 pm

Thanks for all the good information listed.
I started taking some really bad “blood pressure” medicine and have felt horrible the last several weeks.
The things I used to enjoy are now simply not worth doing. I am distant from my wife and kids and have suicidal thoughts. I am going to buy the book mentioned and pray that things get better.
Thanks.

Beth Says:

December 30th, 2007, 9:21 am

For those who mention pharmaceutical therapy — please keep in mind that for some of us, drugs are not the answer. I am a nurse and my personal and professional opinion is that people are way to quick to turn to a pill to solve all their problems. All depression is NOT caused by chemical imbalances in the brain; furthermore, even chemical imbalances can be created by longstanding patterns of sadness brought on by bad habits and choices, erroneous thought processes, or outside events over which we have no control. By correcting diet and other lifestyle habits, and by making a concerted effort to change the way we think, we CAN have an impact on our brain chemistry.

Beth Says:

December 30th, 2007, 9:24 am

I am not opposed to drugs per se, but I have seen them fail time and again with my friends. At one time, almost all of my 30-something professional friends were on Prozac, Wellbutrin, Zoloft, etc. Routinely, like clockwork, I would hear them having the conversation about how that particular antidepressant had stopped working and their doc was switching them to another. I even got on the bandwagon, trying multiple antidepressants before finally deciding that my brain just didn’t like them. I had horrible side effects that were too numerous and severe to wait out until the positive effects kicked in and the negative side effects abated. The feelings were so horrible, I decided I preferred sadness!

What works for me is exercise and Omega-3 fish oils. It isn’t easy; nothing is magical. I have to work at it. I have to fight negative thinking, and stick to my diet and exercise plan with vigilance.

Kathy Says:

January 1st, 2008, 22:40 pm

After reading through all of these posts, I see that there are many different types of depression, and many ways of “treating” it. I tried self-help books, psychotherapy, herbs, energy healing - you name it - and nothing really made a difference until I tried a fairly low dose of an SSRI medication. Within one day, I realized that THIS is the way other people must feel (”normal” people)! It was incredible, and it has continued to work for me for several years. I’ve tried getting off it, but each time I become very irritable and down. I guess in my case I had a “chemical imbalance”.

That said, I also try to eat right, get at least 9 hours of sleep each night, and exercise. I get at least 20 min. of sunlight each day. I “use” coffee to wake up in the morning.

I also found that my most serious depression lifted after I had children. I think that this is because I needed someone else to focus on, to care for. Pets are a great way to get outside of yourself and care for another living thing (for those of you who do not want to parent a human at this time!).

If you are depressed, I wouldn’t rule out medication, as I did for so so many years; on the other hand, all of the other steps are necessary as well.

Peace!

Me Says:

February 12th, 2008, 10:09 am

@Bruce,

Like you I’ve had surgery on my Hip to fix a fracture, Dull Pain Persists and there is a screw embedded in my muscles as well.

I’m currently depressed and taking St. John’s Wort hopefully this would resolve matters

psyche Says:

April 3rd, 2008, 16:19 pm

hi barrister:

if you are indeed a believer, and are advocating a positive method to overcome a problem, then why call non-believers names? doesn’t your god talk about compassion for all?

camuacores Says:

April 6th, 2008, 5:35 am

Interesting that recent analysis of all the anti depressant studies indicate placebo’s actually work as well if not better than anti depressants. Anti depressants have always been a bit of a con.Most people get better within a couple of weeks all by themselves. The whole chemical imbalence hypothesis was just that a hypothesis, good for selling pills but not actaually backed by any hard science. It seems time is the great healer anything else is just window dressing, except perhaps ECT which does seem to help with extreme depression but god knows how.

Christian Says:

April 11th, 2008, 16:37 pm

That’s a terrifically succinct summery. As someone who has been through it I know how effective all those things are. I’d make one minor supplements though.

Rather than specify aerobic exercise I’d encourage any vigorous exercise. If your out of shape start by walking fast enough to get a little out of breath 20 minutes a day 5 days per week. That can be a tremendous help. Once you’ve got that ritual down for 30 days find something to push yourself further. If your already in some decent shape though exercise can complicate your depression. Missing a day or taking a rest day will darken your mood.

If that’s the case, up the intensity. Cut back on long slow runs for more speed intervals. Join a boxing/martial arts gym (they’re not all intimidating). Do some vigorous, functional weightlifting a la CrossFit. Your body adapts to your exercise. You’ll need to push yourself to keep getting those endorphins.

Of course, check with your doctor and keep it age appropriate. A heart attack is a poor cure for depression.