How to Conquer Depression

Roughly 1 in 10 American adults will go through some form of depression at some point, and the condition shows up most often between the ages of 45 and 65 (Healthline, 2015). It goes by several names: major depression, depressive disorder, clinical depression. Whatever the label, it is not the same as feeling low for an afternoon. The National Institute of Mental Health (2015) draws the line at two straight weeks of symptoms that get in the way of everyday life.

The toll is both physical and mental. People living with depression often report crushing fatigue, headaches, stomach trouble, irritability, anxiety, and a heavy sense of despair, hopelessness, or helplessness. Left unaddressed, it can push some toward suicide attempts. The weight rarely stays contained to one person either; it reaches co-workers, relatives, friends, children, partners, sometimes even strangers in passing. According to the American Psychological Association (APA), there is no single cause that applies to everyone. What the APA does make clear is that the condition responds to treatment, through changes in daily habits and the help of trained professionals: counselors, psychologists, therapists, clinical social workers, psychiatrists.

Consider movement first. If exercise is not already part of your week, that is a good place to start. Regular physical activity can lift depression or at least soften its edges, because working the body releases endorphins, the hormones tied to mood and energy. During the darker stretches, lean into it rather than away from it. Walk or jog in the morning, over a lunch break, or in the evening. Swim, play tennis, join a gym, get into a pickup game of basketball or soccer. Aim for three or four sessions a week, 30 to 60 minutes each. Beyond easing the depression itself, this tends to steady your mood, loosen muscle tension, bring sleep back into rhythm, and drain off stress.

Diet matters too. If chips, fries, burgers, pizza, candy, ice cream, and pastries take up more of your plate than real food, it may be time for a rethink. A diet built around fatty fish, fresh fruit and vegetables, whole grains, and lean meats, kept low in fat, is one of the better levers against depression symptoms. Drink water as part of that; flushing toxins through your system can take the edge off how you feel. Certain foods genuinely move mood in one direction or the other, and some can even change how well antidepressants work.

Fatty fish earns a specific mention. Salmon, tuna, and the like carry omega-3 fatty acids, which have been linked to lower stress and better mood. Researchers have found that a shortage of omega-3s can set off mild to moderate depression in some people. When you feel yourself sliding, try for at least three servings of fatty fish a week until things ease, then keep it going to help head off a return.

Whole grains belong on the list as well. Oatmeal, whole wheat bread, brown or wild rice, quinoa: these are complex carbohydrates, and they help keep mood level. Refined carbohydrates work against you. Candy, cake, cookies, and soda spike your blood sugar and then let it crash, which drags mood down with it.

Reach for two to three cups of fresh fruit and vegetables a day, and favor dark leafy greens such as kale, turnip greens, Swiss chard, and mustard greens. They are rich in folic acid, and low folic acid has been connected both to mild-to-moderate depression and to reduced effectiveness of antidepressants.

For moderate to severe depression, medication is often part of the picture. If a doctor has prescribed an antidepressant, taking it exactly as directed makes a real difference. Physicians and psychiatrists commonly pair medication with counseling. Among the drugs prescribed for depression are Abilify, Celexa, Cymbalta, Effexor, Zoloft, Wellbutrin, Seroquel, Prozac, Lexapro, and Sarafem.

Then there is counseling, which is worth considering if you have not already. Look for a mental health professional with real experience treating depression, and give the process your full commitment. A good psychologist or psychotherapist helps you name what is setting off your depression, and teaches sharper ways to cope, communicate, and solve problems. Over time that work tends to quiet symptoms and hand control of your life back to you. Counseling comes in several formats (individual, marital or couples, family, child, and group) and draws on different approaches, among them cognitive-behavioral therapy, psychodynamic therapy, and interpersonal therapy.

- Dr. R. Y. Langham