Depression affects people in different ways. Common symptoms include intense misery, negativity and self doubt, tearfulness, guilt and bouts of crying, lethargy, difficulty sleeping, loss of appetite, loss of sex drive, constipation, and headaches.

Treatment

Practical Advice

* Depression is a physiological and psychological illness which cannot be treated alone. One of the first steps is to seek out a trusted friend, relative or health professional with whom you can share your feelings and get advice on how to cope doctors’ practices have counsellors. Alternatively a self help group may be able to offer support or recommend professional help.

* Try to avoid spending long periods alone, even though you may not feel like socialising. Seek out new activities and people with whom you can share your feelings.

Dietary

* depression can sometimes result from nutritional allergies or deficiencies.

* avoid junk food and sugar and increase your intake of wholegrain cereals, vegetables, fruit, lean meats, low fat dairy products and fish. Take a multivitamin and mineral supplement daily.

* the amino acid tryptophan has been found to relieve depression. Natural sources include turkey, chicken, fish, cooked dried beans and peas, brewer’s yeast, peanut butter, nuts and soya beans. Ensure a plentiful intake of these foods, and eat them with a carbohydrate (potatoes, pasta, rice), which facilitates the brain’s uptake of tryptophan.

* NB: you may have heard that synthetic drugs containing trytophan have been withdrawn from the market. Natural food sources such as those given above are, however, completely safe.

* the amino acid D,L-phenylalanine (DLPA) has been shown to relieve depression. 100-500 mg are recommended daily.

* caution: not to be taken by those with high blood pressure.

Aromatherapy

Essential oil of clary sage is both a powerful relaxant and mentally uplifting. It eases mental fatigue and depression and helps bring good sleep.

* put 2-3 drops into a bowl of steaming water and inhale, or inhale 4-6 drops from a tissue.

* add 5-6 drops to a bath.

* place 1-2 drops on the edge of the pillow.

Bach Flower remedies

* use together or separately as needed: Rescue Remedy, Sweet Chestnut, Mustard. (All the remedies may be of use, depending on the particular case, but these three are specifically for depression.)

Exercise

* exercise diverts the mind and alleviates mental stress. It also increases blood flow to the brain. Studies have shown that jogging for 30 minutes 3 times a week is as effective as psychotherapy in treating depression. Establish a routine of regular exercise (walking, jogging, swimming, or playing a sport) for 30 minutes at least 3 times weekly. Start gradually, building up to a more energetic pace as you go on. If you can find someone to exercise with, it will encourage you and provide more pleasure.

Professional Help

Studies have shown that some people with depression have a particular strain pattern which can be corrected by craniosacral osteopathy. This is often the case in depression which follows a shock to the system, such as childbirth, or chronic pain of a structural nature.

Orthodox

Your doctor may suggest counselling or psychotherapy. A course of drugs may be prescribed, such as tricyclic antidepressants. These can be very effective; however, they are not without side effects. Discuss the potential effects and the expected duration of antidepressant medication with your doctor.