September 26th, 2010 
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Self-Help for Depression: 7 Steps to Feeling Better Fast
Author: Patty Harder
With startling statistics such as these, it’s no wonder that the drug companies continue to pump countless resources into developing new drugs to treat depression. But with a myriad of side effects, prescription antidepressants aren’t always the answer for people suffering from sub-clinical depression.
Although it’s always best to seek appropriate medical treatment when you’re depressed, for symptoms of mild to moderate depression, which is sometimes characterized as “the blues,” there are several self-help steps you can take to feel better fast. By focusing on these things each day instead of your sadness, you will be better prepared to battle the blues.
Step 1: Get a Complete Physical
Sometimes an underlying health condition, like hypothyroidism or a vitamin D deficiency, can induce or mimic feelings of depression. That’s why it’s important to get a complete physical with comprehensive blood work before you begin a depression self-help regimen.
Step 2: Exercise at Least 30 Minutes a Day
Exercise is your body’s built-in antidepressant. Just 30 minutes of mild to moderate activity a day (such as a brisk walk) will prompt your body to release hormone-like chemicals called endorphins. Endorphins create a feeling of euphoria and well-being in the human body and can even mask mild pain. If you’re feeling particularly blue, instead of wallowing on the couch, get up and get some exercise!
Step 3: Eat Healthy Meals and Snacks
Fluctuations in blood sugar can intensify feelings of depression. Because of this, nutrition is an important component of your depression fighting self-help system. To give your body the energy it needs to feel good and face life’s daily challenges, eat three small meals and two or three small snacks each day. Make sure you get plenty of lean protein and at least seven servings of fresh fruits and vegetables each day. If you need a sweet treat, dark chocolate (in moderation) has been shown to have depression-fighting characteristics.
Step 4: Take Dietary Supplements
No matter how well you eat, it’s hard to get the recommended daily requirements (RDA) of all vitamins and minerals. At a minimum, take a high quality, high potency multi-vitamin each day. You may also want to take extra vitamin C and consider taking additional nutritional supplements that are known to have mood stabilizing properties (St. John’s Wort and 5-HTP are two examples).
Step 5: Avoid the News
If you’ve watched the news lately or checked the headlines on CNN, then you know there’s enough negativity in the world to make even the happiest person sad. If you’re battling depression, the news will only make you feel worse – so avoid it! If you need to check the weather report, try one of the online weather agencies because they don’t give you a helping of doom and gloom along with your forecast.
Step 6: Get Fresh Air and Sunshine
Depressed people tend to hibernate, shutting themselves off from the world. But this only makes them feel more sad and isolated. A great antidote to feeling blue is spending time with Mother Nature. Go to the park, the beach or your backyard. But get a little fresh air and sunshine each day.
Step 7: Get a Daily Dose of Spirituality
Doing one thing (or more) each day that lifts your spirits is essential when you’re fighting depression. Need a few suggestions? Watch your favorite feel-good movie, laugh out loud during a half-hour sit-com, read a few pages from a spiritually uplifting book, listen to a spirit-based instructional CD or DVD, spend 30 minutes playing with your pet or call a friend to catch up. Choose an activity that feeds your soul and leaves you feeling joyful.
Although severe depression should always be treated by a qualified health care professional, only 20 percent of depressed people actually receive the treatment they desperately need. By following the simple, self-help steps outlined in this article, you may be able to turn around your state-of-mind before clinical depression sets in.
Article Source: http://www.articlesbase.com/wellness-articles/selfhelp-for-depression-7-steps-to-feeling-better-fast-378112.html
About the Author
Learn more about self-help for depression at My Blog. Or, get your personalized support at
http://www.5MinuteSelfHelp.com.
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what to do for self depression?
Already got a 14 out of 20..maybe it should be a 15. School psychologist knows and most of my friends are oblivious. One of the 2 friends who knows i don’t think gets it. Anyone got any great ideas of what to do to help me feel better in general? I’m really stressed by school..getting a 4.0 in hardest classes–barely. still with sister getting it through high school and stuff i have a legacy to live up to. I don’t want to tell my parents. You may not realize that the hardest thing to say to people you love is “i’m depresses” which is like saying (for me) I hate/dislike each day i live or most of them anyways. I feel like a slave to my emotions.
Any ideas here?
one day…u should spend hours just listening to ur fave music….watch some funny movies…treat urswlf to something nice…get away from everything….like family and friends…do what u want to do…get plenty of sleep….it will clear ue mind…if u have a pet spend time with it…he/she enjoy each others company……hope all goes well…if u ever need some advice or someone to talk to I’m here
soccerprincess760@yahoo.com
coming out to your parents about self harm/depression?
i am fourteen years old, and have been dealing with self harm (cutting&burning) for a year now. The thing is i’m tired of depression & self harm taking over my whole life. i want to tell my mom & get help but i cant. she suffers from depression & it got pretty bad when i was younger. i know if i tell her she will blame herself & fall back into a depression. But i need to get professional help because i dont want to look back on my teen years & only see sadness.i just need some advice.
Do you HAVE to tell your mom? If you have a father or a aunt or uncle they can take you…I’m not sure you want to go behind your mothers back though…but it sounds like you really do need help. You can get help if you go to a church and ask…I am sure about it….
where can i find self help for depression, self esteem on the internet?
Depression……….?
I’ve taken self depression tests after asking some questions on here about what i had and it sed i had moderate depression, this is what i wrote on another question..
Your Resolved QuestionShow me another ยป
Am I Depressed, Anxiety? Or Some Other Thing Like Just Hormones ? Please Read And See What You Think =/?
At some points during the day mostly at night. on some occasions during the day. I feel fidgety, i tend to breath kinda heavy and i have lots of bad feelings like everything is in my mind, example like sadness, Frustration, Anger <– But to myself not to anyone. Im not sure what it is. My parents have reasontly divorced, and we have moved, my sister has also anxiety and acouple of times had eating problems. Im not entirely sure what it is but i thought maybe some of you people might know? Thanks =] I also tend to feel cold and shake alott. i feel like i want to hurt myself on them occasions but not cutting just like burning or scratching ect ect. I Also tend to get very angry when anyone disturbs me at this time when im like this, i tend to think about starving myself, and i seem to cry about nothing, for exmaple someone was trying to help me and they said fine im trying to help but if you dont want it then bye and i just burst into tears
what would you think i should do now. i have talked to my mum about it slighty saying i have wierd feelings sometimes but i never said anything about depression.. what would you recomennd i do?
i would also like to add.. i have a diary and i tryed writing about how i feel and read it again later and think its stupid and rip it out. and i dont feel like i can talk to people. i keep to myself all the time with how i feel. im not sure if it is maybe because im ashamed or because its just how i am.
you should definitely tell someone. but make sure you can confide in someone you trust with all your heart. this is a difficult time for you so you need all the support you can get. you should seek some professional help also and you should probably keep a diary. sometime people get so depressed because they cant express themselves fully. write down how you are feeling or whatever you want to get off your chest. go out and do things you love. write down little feel good reminders and stick them everywhere around the house, in your bag, just anywhere where you will be constantly reminded. the little things can be a memory, a joke, a quote you love, a movie line, just anything that makes you feel good. i hope this helps. i have been through depression and it really helps to express your feelings to those you can trust.
How do I get help for depression/self-mutilation with no health insurance?
I’ve suffered a series of depression, self-mutilation, and led a drug addicted life for over 10 years. I am now 26, have an almost 3 year old daughter, and need to stop before she picks up on my behaviours or even worse winds up without a father. Please help.
Find a psychologist who uses a sliding scale for payments. It will be worth the money if you can change this one destructive behavior.Go to the first session and tell him that you have this one issue that you need to work on, but you have limited resources (we all do now). That way you can concentrate on getting it fixed quicker.You can try calling your county mental health association for information . Maybe there are free clinics in your area.