I have found a couple of very interesting e-books that discuss depression and ways to get relief.
This first e-book is actually written by a retired clinical counselor and discusses ways to deal with depression.
Stop Your Depression Now
This e-book discusses ways to get rid of anxiety, stress and depression via natural means. A lot of people are against using antidepressants or other medications for their disorders and would prefer to try natural methods to get relief.
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
Friday, July 1, 2011
Thursday, June 9, 2011
Depression/Eating disorders - Blog/Website
As mentioned in previous posts, I have suffered from depression, anxiety as well as bulimia/anorexia nervosa. I am working on a blog and website about eating disorders to provide knowledge regarding these disorders, as well as how to deal/cope with them. I will provide more information once these sites are launched so please check back soon.
Friday, May 20, 2011
Depression and Eating Disorders
As a life-long sufferer of depression and anxiety, as a teen, I also suffered from an eating disorder. I suffered from anorexia and bulimia which nearly destroyed my life as well as my family's life. Also, my teenage daughter suffered from anorexia a few years back but is doing better now. Back 30 years ago there were not near the resources and help available as there are today.
I found this interesting article on WebMD (which I have copied) regarding how depression and eating disorders are related.
Eating disorders often begin with the best of intentions -- a desire to lose weight and control eating. But in some people, those good intentions go badly wrong, resulting in anorexia nervosa, bulimia, binge eating, or other disorders.
Why some people are at risk for eating disorders isn’t clear. But surveys show that depression is often a factor. In a 2008 study by researchers at the University of Pittsburgh Medical Center, for example, 24% of bipolar patients met the criteria for eating disorders. An estimated 44% had trouble controlling their eating.
As many as half of all patients diagnosed with binge eating disorder have a history of depression, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Binge eating afflicts 3% of adults in the U.S., making it the most common eating disorder.
Depression also plagues many people with anorexia, another common eating disorder. People with anorexia fail to eat enough food to maintain a healthy weight. The results can be tragic. Studies show that anorexics are 50 times more likely than the general population to die as a result of suicide.
The Link Between Depression and Eating Disorders
Depression may lead to eating disorders, but there’s also evidence that eating disorders can result in depression. “Being severely underweight and malnourished, which is common in anorexia, can cause physiological changes that are known to negatively affect mood states,” says Lisa Lilenfeld, PhD, an associate professor of clinical psychology at Argosy University in Arlington, Va., who specializes in eating disorders.
Depression in people with eating disorders typically has its own unique features, according to Ira M. Sacker, MD, an eating disorders specialist at Langone Medical Center at New York University and author of Regaining Your Self: Understanding and Conquering the Eating Disorder Identity.
“People who develop eating disorders feel as people that they’re not good enough,” Sacker says. “They become obsessed with perfectionism. That perfectionism begins to focus on what they eat. But underlying it is depression and anxiety. Often, these patients have suffered a lot of emotional trauma.”
People with binge eating disorder are frequently overweight or obese, for instance. This can lead them to feel chronically depressed about the way they look. After succumbing to an episode of binge eating, they may feel disgusted with themselves, worsening their depression.
To determine if depression is part of an eating disorder, doctors use a well-tested battery of questions that tease out the most common symptoms of depression. These include:
Feelings of sadness or unhappiness
Loss of interest in activities that once were pleasurable
Loss of libido
Irritability or anger
Sleep problems
Loss of appetite
Diagnosing serious depression is relatively easy, experts say. But finding an effective treatment for combined depression and eating disorders can be a challenge.
I have found a couple of e-books related to eating disorders that are worth checking out. There is so much help available now to help families/patients deal with eating disorders.
Anorexia Bulimia Recovery
Anorexia-Bulimia
Eating Disorders - Parent's Guide
These are no substitute for medical care, however, these books give a lot of good advice on ways to deal with eating disorders. If you, or someone you know has an eating disorder, please visit your physician who can be available to help or refer you to someone who specializes in the treatment of eating disorders.
I found this interesting article on WebMD (which I have copied) regarding how depression and eating disorders are related.
Eating disorders often begin with the best of intentions -- a desire to lose weight and control eating. But in some people, those good intentions go badly wrong, resulting in anorexia nervosa, bulimia, binge eating, or other disorders.
Why some people are at risk for eating disorders isn’t clear. But surveys show that depression is often a factor. In a 2008 study by researchers at the University of Pittsburgh Medical Center, for example, 24% of bipolar patients met the criteria for eating disorders. An estimated 44% had trouble controlling their eating.
As many as half of all patients diagnosed with binge eating disorder have a history of depression, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Binge eating afflicts 3% of adults in the U.S., making it the most common eating disorder.
Depression also plagues many people with anorexia, another common eating disorder. People with anorexia fail to eat enough food to maintain a healthy weight. The results can be tragic. Studies show that anorexics are 50 times more likely than the general population to die as a result of suicide.
The Link Between Depression and Eating Disorders
Depression may lead to eating disorders, but there’s also evidence that eating disorders can result in depression. “Being severely underweight and malnourished, which is common in anorexia, can cause physiological changes that are known to negatively affect mood states,” says Lisa Lilenfeld, PhD, an associate professor of clinical psychology at Argosy University in Arlington, Va., who specializes in eating disorders.
Depression in people with eating disorders typically has its own unique features, according to Ira M. Sacker, MD, an eating disorders specialist at Langone Medical Center at New York University and author of Regaining Your Self: Understanding and Conquering the Eating Disorder Identity.
“People who develop eating disorders feel as people that they’re not good enough,” Sacker says. “They become obsessed with perfectionism. That perfectionism begins to focus on what they eat. But underlying it is depression and anxiety. Often, these patients have suffered a lot of emotional trauma.”
People with binge eating disorder are frequently overweight or obese, for instance. This can lead them to feel chronically depressed about the way they look. After succumbing to an episode of binge eating, they may feel disgusted with themselves, worsening their depression.
To determine if depression is part of an eating disorder, doctors use a well-tested battery of questions that tease out the most common symptoms of depression. These include:
Feelings of sadness or unhappiness
Loss of interest in activities that once were pleasurable
Loss of libido
Irritability or anger
Sleep problems
Loss of appetite
Diagnosing serious depression is relatively easy, experts say. But finding an effective treatment for combined depression and eating disorders can be a challenge.
I have found a couple of e-books related to eating disorders that are worth checking out. There is so much help available now to help families/patients deal with eating disorders.
Anorexia Bulimia Recovery
Anorexia-Bulimia
Eating Disorders - Parent's Guide
These are no substitute for medical care, however, these books give a lot of good advice on ways to deal with eating disorders. If you, or someone you know has an eating disorder, please visit your physician who can be available to help or refer you to someone who specializes in the treatment of eating disorders.
Monday, May 16, 2011
Depression E-books
I have found a couple of very interesting e-books that discuss depression and ways to get relief.
This first e-book is actually written by a retired clinical counselor and discusses ways to deal with depression.
Stop Your Depression Now
This e-book discusses ways to get rid of anxiety, stress and depression via natural means. A lot of people are against using antidepressants or other medications for their disorders and would prefer to try natural methods to get relief.
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
Other E-books:
End Your Depression
Step out of Depression 5-week E-Course
This first e-book is actually written by a retired clinical counselor and discusses ways to deal with depression.
Stop Your Depression Now
This e-book discusses ways to get rid of anxiety, stress and depression via natural means. A lot of people are against using antidepressants or other medications for their disorders and would prefer to try natural methods to get relief.
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
Other E-books:
End Your Depression
Step out of Depression 5-week E-Course
Friday, April 29, 2011
Light therapy to help depression
Information from the Mayo Clinic on Light Therapy
Treatment with light therapy:
Light therapy is a standard treatment for seasonal affective disorder. Consult your doctor to make sure you are using it effectively and that you understand the potential benefits and drawbacks.
In the dark days of fall and winter, you may turn your face to the afternoon sun, seeking out what little light filters through fading gray skies. You may throw open the blinds, leave lights on throughout your home or even head south for a vacation — anything for a little more light. Or you may even be unable to crawl out of bed in the morning.
For people with a type of depression called seasonal affective disorder (SAD), this need for light takes on greater significance. Treatment with light therapy may offer a chance to regain the happier mood and brighter outlook that you lose to seasonal affective disorder. Learn how light therapy works and understand its pros and cons.
Understanding light therapy:
In light therapy, you sit with your eyes open in front of a light box — a small, portable device that contains fluorescent bulbs or tubes. The light box emits a type and intensity of light that isn't found in normal household lighting, so simply sitting in front of a lamp in your living room won't relieve the symptoms of seasonal affective disorder. Light therapy mimics outdoor light and causes a biochemical change in your brain that lifts your mood, relieving symptoms of seasonal affective disorder.
Light therapy, also called bright light therapy or phototherapy, has been used to treat seasonal affective disorder since the early 1980s. Many mental health professionals now consider light therapy to be standard treatment for seasonal affective disorder.
However, light therapy hasn't been officially approved as a treatment by the Food and Drug Administration because of a lack of definitive evidence about its effectiveness in clinical trials. Results of some clinical trials have shown light therapy to be effective — and in some cases even more effective than antidepressants — while other research has shown that it's not effective. In addition, most studies have lasted less than six weeks.
You can purchase a light therapy box over-the-counter, which means you don't need a prescription. However, check with your doctor before trying light therapy to make sure it's appropriate for your situation.
The link between light and seasonal affective disorder:
The precise cause of seasonal affective disorder isn't known, but genetics and your age may be factors. Most evidence, though, suggests that it arises from abnormalities in how your body manages its internal (circadian) biological rhythms or matches those rhythms to the 24-hour day. In particular, the hormone melatonin is thought to play a major role in seasonal affective disorder. Melatonin helps control body temperature, hormone secretion and sleep. It's produced in a specific area of your brain during the hours of darkness.
During the low-light months of fall and winter, people with seasonal affective disorder produce more melatonin than normal — enough to cause potentially debilitating symptoms of depression. But exposure to bright light, such as that from a light box, can suppress the brain's production of melatonin, helping regulate your body's internal clock and reducing symptoms.
The benefits of light therapy:
Light therapy offers many potential benefits for people with seasonal affective disorder. It may be helpful for you if:
You don't want to take medications such as antidepressants
You can't tolerate the side effects of antidepressants
You've tried antidepressants but they haven't been effective
You want an alternative to psychotherapy
You're pregnant and concerned about the effects of antidepressants on your developing fetus
You lack insurance coverage for mental health services
Treating other disorders
Light therapy may be helpful in treating conditions other than seasonal affective disorder. However, it shouldn't be a substitute for standard treatment. And keep in mind that little research has been done using light therapy for other disorders. These other disorders may include:
Depression other than seasonal affective disorder
Obsessive-compulsive disorder
Premenstrual dysphoric disorder
Postpartum depression
Some forms of insomnia
Drawbacks and side effects of light therapy
Light therapy isn't for everyone, nor is it always completely effective in reducing all of your symptoms.
Cautions
Light therapy may trigger episodes of mania in people with bipolar disorder. In addition, although rare, some people, particularly those with severe forms of depression, have reported thoughts of suicide after treatment with light therapy. Light therapy alone may not be fully effective. You still may need treatment with medications or psychotherapy.
Side effects:
Side effects from light therapy are uncommon but can happen. They include:
Eyestrain
Headache
Agitation
Nausea
Insomnia
Irritability
Fatigue
Dry mouth
Sleep disruptions
You may be able to manage these problems by reducing treatment time, moving farther from the light box, taking breaks during long sessions or changing the time of day you use light therapy. Talk to your doctor for additional help and advice.
Who shouldn't use light therapy:
Don't use light therapy without consulting your doctor first if:
Your skin is sensitive to light
You take medications that react with sunlight, such as certain antibiotics or anti-inflammatories
You have an eye condition that makes your eyes vulnerable to light damage
How to use light therapy
Although you can buy light therapy boxes over-the-counter, it's important to consult your doctor when you use one. Done improperly, light therapy won't be effective, and it could even be harmful.
Averting your eyes
In order for light therapy to work, the light from the light box must enter your eyes indirectly. You can't get the same effect by exposing your skin to the light. But don't look directly at the light box because the light can damage your eyes. The bulbs in the light box are covered with a plastic screen that helps block out potentially harmful ultraviolet (UV) rays that can cause cataracts and skin problems.
Three key elements
Light therapy is most effective when you have the proper combination of intensity, duration and timing:
Intensity. The intensity of the light box is recorded in lux, which is a measure of the amount of light you receive at a specific distance from a light source. Light boxes for light therapy usually produce between 2,500 lux and 10,000 lux, with 10,000 lux being typical. In contrast, the lighting in an average living room in the evening is less than 400 lux, while a bright sunny day may register 100,000 lux. The intensity of your light box may also determine how far you sit from it and the length of time you need to use it. The 10,000 lux light boxes usually require only 30 minutes per session, while the 2,500 lux light boxes may require up to two hours per session.
Duration. Light therapy typically involves daily sessions ranging from 30 minutes to two hours. When you first start light therapy, your doctor may recommend treatment for shorter blocks of time, such as 15 minutes. You gradually working up to longer periods.
Timing. For most people, light therapy is most effective if used in the morning, after you first wake up, rather than during the evening. Doing light therapy at night can disrupt your sleep.
Finding time:
Light therapy requires time and consistency. Some people quit because they don't want to spend a lot of time sitting by a light box. But light therapy doesn't have to be boring. You can set your light box on a table or desk in your home or in your office. You can read, use a computer, write, watch television, talk on the phone or eat while undergoing light therapy. Some light boxes are even available as visors that you can wear. Because light therapy seems to work best in the early morning, you may need to wake up earlier than you normally would to match treatment with biological rhythms. You may find that difficult to do, especially if depression leaves you feeling lethargic. Your doctor can help you find a schedule that works for you.
What to expect from light therapy:
The general recommendation for most people with seasonal affective disorder is to begin treatment with light therapy in the early fall, as soon as the earliest symptoms start. Be on the alert for such symptoms as difficulty waking, daytime sleepiness and carbohydrate cravings. Treatment generally continues until spring, when outdoor light alone is sufficient to sustain a good mood and higher energy.
Some people experience seasonal affective disorder in the summer. And others who typically have winter depression may notice symptoms during prolonged periods of cloudy or rainy weather during other seasons. You and your doctor can adjust your light box treatment based on the timing and duration of your symptoms.
Sticking with it:
With appropriate light therapy, you may start to feel better within several days. In some cases, though, it can take two or more weeks. Sticking to a consistent daily routine of light therapy sessions can help ensure that you maintain those benefits over time. If you interrupt light therapy during the winter months or stop too soon in the spring when you think you're improving, your symptoms could return.
Apollo Health GoLite P1 Blue Spectrum Light Therapy Device
NatureBright SunTouch Plus Light and Ion Therapy Lamp
Treatment with light therapy:
Light therapy is a standard treatment for seasonal affective disorder. Consult your doctor to make sure you are using it effectively and that you understand the potential benefits and drawbacks.
In the dark days of fall and winter, you may turn your face to the afternoon sun, seeking out what little light filters through fading gray skies. You may throw open the blinds, leave lights on throughout your home or even head south for a vacation — anything for a little more light. Or you may even be unable to crawl out of bed in the morning.
For people with a type of depression called seasonal affective disorder (SAD), this need for light takes on greater significance. Treatment with light therapy may offer a chance to regain the happier mood and brighter outlook that you lose to seasonal affective disorder. Learn how light therapy works and understand its pros and cons.
Understanding light therapy:
In light therapy, you sit with your eyes open in front of a light box — a small, portable device that contains fluorescent bulbs or tubes. The light box emits a type and intensity of light that isn't found in normal household lighting, so simply sitting in front of a lamp in your living room won't relieve the symptoms of seasonal affective disorder. Light therapy mimics outdoor light and causes a biochemical change in your brain that lifts your mood, relieving symptoms of seasonal affective disorder.
Light therapy, also called bright light therapy or phototherapy, has been used to treat seasonal affective disorder since the early 1980s. Many mental health professionals now consider light therapy to be standard treatment for seasonal affective disorder.
However, light therapy hasn't been officially approved as a treatment by the Food and Drug Administration because of a lack of definitive evidence about its effectiveness in clinical trials. Results of some clinical trials have shown light therapy to be effective — and in some cases even more effective than antidepressants — while other research has shown that it's not effective. In addition, most studies have lasted less than six weeks.
You can purchase a light therapy box over-the-counter, which means you don't need a prescription. However, check with your doctor before trying light therapy to make sure it's appropriate for your situation.
The link between light and seasonal affective disorder:
The precise cause of seasonal affective disorder isn't known, but genetics and your age may be factors. Most evidence, though, suggests that it arises from abnormalities in how your body manages its internal (circadian) biological rhythms or matches those rhythms to the 24-hour day. In particular, the hormone melatonin is thought to play a major role in seasonal affective disorder. Melatonin helps control body temperature, hormone secretion and sleep. It's produced in a specific area of your brain during the hours of darkness.
During the low-light months of fall and winter, people with seasonal affective disorder produce more melatonin than normal — enough to cause potentially debilitating symptoms of depression. But exposure to bright light, such as that from a light box, can suppress the brain's production of melatonin, helping regulate your body's internal clock and reducing symptoms.
The benefits of light therapy:
Light therapy offers many potential benefits for people with seasonal affective disorder. It may be helpful for you if:
You don't want to take medications such as antidepressants
You can't tolerate the side effects of antidepressants
You've tried antidepressants but they haven't been effective
You want an alternative to psychotherapy
You're pregnant and concerned about the effects of antidepressants on your developing fetus
You lack insurance coverage for mental health services
Treating other disorders
Light therapy may be helpful in treating conditions other than seasonal affective disorder. However, it shouldn't be a substitute for standard treatment. And keep in mind that little research has been done using light therapy for other disorders. These other disorders may include:
Depression other than seasonal affective disorder
Obsessive-compulsive disorder
Premenstrual dysphoric disorder
Postpartum depression
Some forms of insomnia
Drawbacks and side effects of light therapy
Light therapy isn't for everyone, nor is it always completely effective in reducing all of your symptoms.
Cautions
Light therapy may trigger episodes of mania in people with bipolar disorder. In addition, although rare, some people, particularly those with severe forms of depression, have reported thoughts of suicide after treatment with light therapy. Light therapy alone may not be fully effective. You still may need treatment with medications or psychotherapy.
Side effects:
Side effects from light therapy are uncommon but can happen. They include:
Eyestrain
Headache
Agitation
Nausea
Insomnia
Irritability
Fatigue
Dry mouth
Sleep disruptions
You may be able to manage these problems by reducing treatment time, moving farther from the light box, taking breaks during long sessions or changing the time of day you use light therapy. Talk to your doctor for additional help and advice.
Who shouldn't use light therapy:
Don't use light therapy without consulting your doctor first if:
Your skin is sensitive to light
You take medications that react with sunlight, such as certain antibiotics or anti-inflammatories
You have an eye condition that makes your eyes vulnerable to light damage
How to use light therapy
Although you can buy light therapy boxes over-the-counter, it's important to consult your doctor when you use one. Done improperly, light therapy won't be effective, and it could even be harmful.
Averting your eyes
In order for light therapy to work, the light from the light box must enter your eyes indirectly. You can't get the same effect by exposing your skin to the light. But don't look directly at the light box because the light can damage your eyes. The bulbs in the light box are covered with a plastic screen that helps block out potentially harmful ultraviolet (UV) rays that can cause cataracts and skin problems.
Three key elements
Light therapy is most effective when you have the proper combination of intensity, duration and timing:
Intensity. The intensity of the light box is recorded in lux, which is a measure of the amount of light you receive at a specific distance from a light source. Light boxes for light therapy usually produce between 2,500 lux and 10,000 lux, with 10,000 lux being typical. In contrast, the lighting in an average living room in the evening is less than 400 lux, while a bright sunny day may register 100,000 lux. The intensity of your light box may also determine how far you sit from it and the length of time you need to use it. The 10,000 lux light boxes usually require only 30 minutes per session, while the 2,500 lux light boxes may require up to two hours per session.
Duration. Light therapy typically involves daily sessions ranging from 30 minutes to two hours. When you first start light therapy, your doctor may recommend treatment for shorter blocks of time, such as 15 minutes. You gradually working up to longer periods.
Timing. For most people, light therapy is most effective if used in the morning, after you first wake up, rather than during the evening. Doing light therapy at night can disrupt your sleep.
Finding time:
Light therapy requires time and consistency. Some people quit because they don't want to spend a lot of time sitting by a light box. But light therapy doesn't have to be boring. You can set your light box on a table or desk in your home or in your office. You can read, use a computer, write, watch television, talk on the phone or eat while undergoing light therapy. Some light boxes are even available as visors that you can wear. Because light therapy seems to work best in the early morning, you may need to wake up earlier than you normally would to match treatment with biological rhythms. You may find that difficult to do, especially if depression leaves you feeling lethargic. Your doctor can help you find a schedule that works for you.
What to expect from light therapy:
The general recommendation for most people with seasonal affective disorder is to begin treatment with light therapy in the early fall, as soon as the earliest symptoms start. Be on the alert for such symptoms as difficulty waking, daytime sleepiness and carbohydrate cravings. Treatment generally continues until spring, when outdoor light alone is sufficient to sustain a good mood and higher energy.
Some people experience seasonal affective disorder in the summer. And others who typically have winter depression may notice symptoms during prolonged periods of cloudy or rainy weather during other seasons. You and your doctor can adjust your light box treatment based on the timing and duration of your symptoms.
Sticking with it:
With appropriate light therapy, you may start to feel better within several days. In some cases, though, it can take two or more weeks. Sticking to a consistent daily routine of light therapy sessions can help ensure that you maintain those benefits over time. If you interrupt light therapy during the winter months or stop too soon in the spring when you think you're improving, your symptoms could return.
Apollo Health GoLite P1 Blue Spectrum Light Therapy Device
NatureBright SunTouch Plus Light and Ion Therapy Lamp
Friday, April 22, 2011
Treating Depression
Mild depression can be treated effective through psychotherapy. Even short-term therapy can help you understand your natural inclination towards more negative and low moods. Also, you can learn to cope better with life's disappointments and triumphs. When depression is triggered by a seasonal change, light therapy, which extends exposure to bright light for measurable periods of time, may work to relieve symptoms.
In cases of more severe depression, medication will provide the main avenue for treatment. At the same time, psychotherapy is usually an important complement to medication. By restoring chemical balances within the brain, psychotropic medications will help lift the "veil of sorrow." The most commonly used anti-depressant medications are SSRIs (selective serotonin reuptake inhibitors), which include fluoxetine, sertraline, paroxetine and fluvoxamine, and TCAs (tricyclic anti-depressants), which include imipramine, nortriptyline, amitriptyline, and desipramine. Although general practitioners can usually prescribe these types of medications, it is usually best to consult with a psychiatrist or psychopharmacologist, who is specially trained to evaluate and monitor the need for and use of anti-depressant medicines.
For lots of different reasons, treatment with anti-depressants takes time to work. Because every person and his depression differ, finding the most effective medication is often a process of trial and error. While the process may be frustrating, you and your doctor will eventually find the right treatment.
During a severe episode of depression, there may be severe paranoid persecutory delusions or even hallucinations. There may even be suicidal behavior. When these occur, hospitalization, antipsychotic medication or electroconvulsive therapy (ECT) may be necessary. After the acute phase has subsided, psychopharmacologic treatment should be continued to decrease the likelihood of relapse or future recurrence.
Unlike medications for physical illness, psychotropic medicines do not work to cure the depressive illness; rather, they work to relieve acute episodes and prevent recurrences. For many people, medications work most effective in conjunction with psychotherapy. Insight-oriented therapy can allow you to consider how such contributing factors as early experiences of loss and cumulative negative life circumstances and disappointments have colored your disposition. Cognitive techniques can also provide significant relief insofar as they address the negative and distorted thinking that typically characterizes depression.
I realize that a lot of people are hesitant to take medications for depression due to side effects or just being against taking them. I have found several e-books that help with treating depression using more natural methods and/or other techniques to help someone deal with or overcome their depression.
Stop Your Depression Now
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
End Your Depression
Step out of Depression 5-week E-Course
In cases of more severe depression, medication will provide the main avenue for treatment. At the same time, psychotherapy is usually an important complement to medication. By restoring chemical balances within the brain, psychotropic medications will help lift the "veil of sorrow." The most commonly used anti-depressant medications are SSRIs (selective serotonin reuptake inhibitors), which include fluoxetine, sertraline, paroxetine and fluvoxamine, and TCAs (tricyclic anti-depressants), which include imipramine, nortriptyline, amitriptyline, and desipramine. Although general practitioners can usually prescribe these types of medications, it is usually best to consult with a psychiatrist or psychopharmacologist, who is specially trained to evaluate and monitor the need for and use of anti-depressant medicines.
For lots of different reasons, treatment with anti-depressants takes time to work. Because every person and his depression differ, finding the most effective medication is often a process of trial and error. While the process may be frustrating, you and your doctor will eventually find the right treatment.
During a severe episode of depression, there may be severe paranoid persecutory delusions or even hallucinations. There may even be suicidal behavior. When these occur, hospitalization, antipsychotic medication or electroconvulsive therapy (ECT) may be necessary. After the acute phase has subsided, psychopharmacologic treatment should be continued to decrease the likelihood of relapse or future recurrence.
Unlike medications for physical illness, psychotropic medicines do not work to cure the depressive illness; rather, they work to relieve acute episodes and prevent recurrences. For many people, medications work most effective in conjunction with psychotherapy. Insight-oriented therapy can allow you to consider how such contributing factors as early experiences of loss and cumulative negative life circumstances and disappointments have colored your disposition. Cognitive techniques can also provide significant relief insofar as they address the negative and distorted thinking that typically characterizes depression.
I realize that a lot of people are hesitant to take medications for depression due to side effects or just being against taking them. I have found several e-books that help with treating depression using more natural methods and/or other techniques to help someone deal with or overcome their depression.
Stop Your Depression Now
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
End Your Depression
Step out of Depression 5-week E-Course
Tuesday, April 19, 2011
Meaning of depression
For years I have suffered from depression, at different levels, some of them being major episodes and some more on a dysthymic (low-grade chronic) level.
What is depression?
There is a tendency to use the word depression to describe periods or episodes of sadness that each of us experience from time to time. And for many of us, during these periods it is not always easy to discern where normal sorrow ends and clinical depression begins. Yet, anyone who has ever experienced an episode of major depression knows - at least after the depression has lifted - that what they feel is more than just ongoing or persistent sadness.
Clinical depression is an illness characterized by a cluster of feelings, thoughts and behaviors that are remarkably distinct from a person's normal range of feelings and functioning. Caused by a complex interaction of biologic, psychological and social factors, a major depressive disorder can make a person extremely sensitive to life circumstances, the least of which can throw him/her into total loss of hope.
During a major depression, someone can become surrounded by feelings of sadness, hopelessness, helplessness, and emptiness, and these feelings can distort every thought and experience, making life seem hopeless and unworthy. Feelings of being deeply and continually deprived, unworthy, insignificant, and guilt-ridden build on feelings of sadness. At the same time, a person may feel chronically irritable, often exploding into anger and frustration.
While a major depression may be triggered by some life event or circumstance, a person's mood reaction may seem greatly exaggerated. However, depression has less to do with life's events than with an individual's existing vulnerability to the condition.
In some cases, someone may experience a major depression as a single episode, but in most cases, clinical depression tends to recur periodically, reactively or cyclically. A major depressive episode could possibly last up to 2 or more years.
When someone experiences milder depressive episodes, this is called dysthymia. For someone suffering from dysthymia, certain life circumstances, such as loss of a job, divorce, or relocating to a new environment, may provoke a much deeper depression.
For some individuals, there is a seasonal component to their depression called Seasonal Affective Disorder (SAD). This is a form of reactive depression that is more prevalent in northern parts of the country where climatic extreme changes are greater. SAD usually affects people in the fall or winter and is characterized by fatigue, carbohydrate cravings, overeating, lack of energy or motivation to do activities normally enjoyed, and oversleeping. While the exact etiology or cause of SAD is not certain, it is possible that it may be related to the way in which the light responsive pineal gland in the brain functions.
Below are two interesting e-books I discovered regarding depression with techniques to help someone deal with or overcome their depression.
Stop Your Depression Now
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
Check back for information on what to do if you have depression, when to seek treatment, types of treatment, and prognosis.
If you feel you are in crisis, please call 911 or go to the nearest emergency room.
What is depression?
There is a tendency to use the word depression to describe periods or episodes of sadness that each of us experience from time to time. And for many of us, during these periods it is not always easy to discern where normal sorrow ends and clinical depression begins. Yet, anyone who has ever experienced an episode of major depression knows - at least after the depression has lifted - that what they feel is more than just ongoing or persistent sadness.
Clinical depression is an illness characterized by a cluster of feelings, thoughts and behaviors that are remarkably distinct from a person's normal range of feelings and functioning. Caused by a complex interaction of biologic, psychological and social factors, a major depressive disorder can make a person extremely sensitive to life circumstances, the least of which can throw him/her into total loss of hope.
During a major depression, someone can become surrounded by feelings of sadness, hopelessness, helplessness, and emptiness, and these feelings can distort every thought and experience, making life seem hopeless and unworthy. Feelings of being deeply and continually deprived, unworthy, insignificant, and guilt-ridden build on feelings of sadness. At the same time, a person may feel chronically irritable, often exploding into anger and frustration.
While a major depression may be triggered by some life event or circumstance, a person's mood reaction may seem greatly exaggerated. However, depression has less to do with life's events than with an individual's existing vulnerability to the condition.
In some cases, someone may experience a major depression as a single episode, but in most cases, clinical depression tends to recur periodically, reactively or cyclically. A major depressive episode could possibly last up to 2 or more years.
When someone experiences milder depressive episodes, this is called dysthymia. For someone suffering from dysthymia, certain life circumstances, such as loss of a job, divorce, or relocating to a new environment, may provoke a much deeper depression.
For some individuals, there is a seasonal component to their depression called Seasonal Affective Disorder (SAD). This is a form of reactive depression that is more prevalent in northern parts of the country where climatic extreme changes are greater. SAD usually affects people in the fall or winter and is characterized by fatigue, carbohydrate cravings, overeating, lack of energy or motivation to do activities normally enjoyed, and oversleeping. While the exact etiology or cause of SAD is not certain, it is possible that it may be related to the way in which the light responsive pineal gland in the brain functions.
Below are two interesting e-books I discovered regarding depression with techniques to help someone deal with or overcome their depression.
Stop Your Depression Now
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
Check back for information on what to do if you have depression, when to seek treatment, types of treatment, and prognosis.
If you feel you are in crisis, please call 911 or go to the nearest emergency room.
Monday, April 18, 2011
Natural help for depression
I have found a couple of very interesting e-books that discuss depression and ways to get relief.
This first e-book is actually written by a retired clinical counselor and discusses ways to deal with depression.
Stop Your Depression Now
This e-book discusses ways to get rid of anxiety, stress and depression via natural means. A lot of people are against using antidepressants or other medications for their disorders and would prefer to try natural methods to get relief.
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
This first e-book is actually written by a retired clinical counselor and discusses ways to deal with depression.
Stop Your Depression Now
This e-book discusses ways to get rid of anxiety, stress and depression via natural means. A lot of people are against using antidepressants or other medications for their disorders and would prefer to try natural methods to get relief.
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
Friday, October 17, 2008
Stages of Depression
While the American Psychological Association doesn't define clear stages of depression, there does seem to be a pattern among the way that depression progresses among people. Here are the basic issues that may lead to depression in many people:
Feeling frustrated or overwhelmed – When life begins to become burdensome, you can begin to have troubles dealing with the emotions that come along with this anxiety
Sense of sadness at the way things are – Feeling like everything is out of control, you begin to feel sad and despondent.
Loss of interest in things you enjoy – You begin to isolate yourself from others and from the things you love to do.
Changes in eating and sleeping – You might begin to change the way you eat and the way you sleep as a way to cope with the burdens of your feelings.
Feelings of hopelessness – As you continue to feel bad, you might begin to see things as hopeless and beyond your control. You begin to not care about anything. You might stop bathing or handling even mundane tasks.
Feelings of death and suicide – Those who feel like they are completely alone and have no one to turn to will often begin to have thoughts of death and finally 'ending' it all.
Feeling frustrated or overwhelmed – When life begins to become burdensome, you can begin to have troubles dealing with the emotions that come along with this anxiety
Sense of sadness at the way things are – Feeling like everything is out of control, you begin to feel sad and despondent.
Loss of interest in things you enjoy – You begin to isolate yourself from others and from the things you love to do.
Changes in eating and sleeping – You might begin to change the way you eat and the way you sleep as a way to cope with the burdens of your feelings.
Feelings of hopelessness – As you continue to feel bad, you might begin to see things as hopeless and beyond your control. You begin to not care about anything. You might stop bathing or handling even mundane tasks.
Feelings of death and suicide – Those who feel like they are completely alone and have no one to turn to will often begin to have thoughts of death and finally 'ending' it all.
Monday, August 25, 2008
What is Depression?
For years I have suffered from depression, at different levels, some of them being major episodes and some more on a dysthymic (low-grade chronic) level.
What is depression?
There is a tendency to use the word depression to describe periods or episodes of sadness that each of us experience from time to time. And for many of us, during these periods it is not always easy to discern where normal sorrow ends and clinical depression begins. Yet, anyone who has ever experienced an episode of major depression knows - at least after the depression has lifted - that what they feel is more than just ongoing or persistent sadness.
Clinical depression is an illness characterized by a cluster of feelings, thoughts and behaviors that are remarkably distinct from a person's normal range of feelings and functioning. Caused by a complex interaction of biologic, psychological and social factors, a major depressive disorder can make a person extremely sensitive to life circumstances, the least of which can throw him/her into total loss of hope.
During a major depression, someone can become surrounded by feelings of sadness, hopelessness, helplessness, and emptiness, and these feelings can distort every thought and experience, making life seem hopeless and unworthy. Feelings of being deeply and continually deprived, unworthy, insignificant, and guilt-ridden build on feelings of sadness. At the same time, a person may feel chronically irritable, often exploding into anger and frustration.
While a major depression may be triggered by some life event or circumstance, a person's mood reaction may seem greatly exaggerated. However, depression has less to do with life's events than with an individual's existing vulnerability to the condition.
In some cases, someone may experience a major depression as a single episode, but in most cases, clinical depression tends to recur periodically, reactively or cyclically. A major depressive episode could possibly last up to 2 or more years.
When someone experiences milder depressive episodes, this is called dysthymia. For someone suffering from dysthymia, certain life circumstances, such as loss of a job, divorce, or relocating to a new environment, may provoke a much deeper depression.
For some individuals, there is a seasonal component to their depression called Seasonal Affective Disorder (SAD). This is a form of reactive depression that is more prevalent in northern parts of the country where climatic extreme changes are greater. SAD usually affects people in the fall or winter and is characterized by fatigue, carbohydrate cravings, overeating, lack of energy or motivation to do activities normally enjoyed, and oversleeping. While the exact etiology or cause of SAD is not certain, it is possible that it may be related to the way in which the light responsive pineal gland in the brain functions.
Check back for information on what to do if you have depression, when to seek treatment, types of treatment, and prognosis.
What is depression?
There is a tendency to use the word depression to describe periods or episodes of sadness that each of us experience from time to time. And for many of us, during these periods it is not always easy to discern where normal sorrow ends and clinical depression begins. Yet, anyone who has ever experienced an episode of major depression knows - at least after the depression has lifted - that what they feel is more than just ongoing or persistent sadness.
Clinical depression is an illness characterized by a cluster of feelings, thoughts and behaviors that are remarkably distinct from a person's normal range of feelings and functioning. Caused by a complex interaction of biologic, psychological and social factors, a major depressive disorder can make a person extremely sensitive to life circumstances, the least of which can throw him/her into total loss of hope.
During a major depression, someone can become surrounded by feelings of sadness, hopelessness, helplessness, and emptiness, and these feelings can distort every thought and experience, making life seem hopeless and unworthy. Feelings of being deeply and continually deprived, unworthy, insignificant, and guilt-ridden build on feelings of sadness. At the same time, a person may feel chronically irritable, often exploding into anger and frustration.
While a major depression may be triggered by some life event or circumstance, a person's mood reaction may seem greatly exaggerated. However, depression has less to do with life's events than with an individual's existing vulnerability to the condition.
In some cases, someone may experience a major depression as a single episode, but in most cases, clinical depression tends to recur periodically, reactively or cyclically. A major depressive episode could possibly last up to 2 or more years.
When someone experiences milder depressive episodes, this is called dysthymia. For someone suffering from dysthymia, certain life circumstances, such as loss of a job, divorce, or relocating to a new environment, may provoke a much deeper depression.
For some individuals, there is a seasonal component to their depression called Seasonal Affective Disorder (SAD). This is a form of reactive depression that is more prevalent in northern parts of the country where climatic extreme changes are greater. SAD usually affects people in the fall or winter and is characterized by fatigue, carbohydrate cravings, overeating, lack of energy or motivation to do activities normally enjoyed, and oversleeping. While the exact etiology or cause of SAD is not certain, it is possible that it may be related to the way in which the light responsive pineal gland in the brain functions.
Check back for information on what to do if you have depression, when to seek treatment, types of treatment, and prognosis.
Friday, May 16, 2008
Depression E-books
I have found a couple of very interesting e-books that discuss depression and ways to get relief.
This first e-book is actually written by a retired clinical counselor and discusses ways to deal with depression.
Stop Your Depression Now
This e-book discusses ways to get rid of anxiety, stress and depression via natural means. A lot of people are against using antidepressants or other medications for their disorders and would prefer to try natural methods to get relief.
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
This first e-book is actually written by a retired clinical counselor and discusses ways to deal with depression.
Stop Your Depression Now
This e-book discusses ways to get rid of anxiety, stress and depression via natural means. A lot of people are against using antidepressants or other medications for their disorders and would prefer to try natural methods to get relief.
Conquer Stress, Depression and Anxiety Naturally in Just 90 Days
Friday, March 7, 2008
Getting help for depression
If you are in a major bout of depression, you may feel like you are beyond help. However, depression CAN be treated and managed. If your state of gloom/sadness persists more than two weeks, you find that you cannot get out of bed, you are increasingly isolated from family and friends, and you have lost any sense of enjoyment or interest in your usual activities, call your doctor right away. Also, if you find yourself ruminating about death and the meaningless of life and you are considering suicide, SEEK HELP IMMEDIATELY. There is help available and things will and do get better.
Monday, January 28, 2008
Winter Blues
Every year I struggle with depression during the winter months. This year has been better but still difficult at times. Things that have helped me deal with things easier have been exercise (at least 20 - 40 minutes per day, even just walking helps), cutting back on sugary foods or carbohydrates, eating more high-protein foods, like low-fat cheese, fat-free, sugar-free yogurt, and also lots of fruits and veges. I do recommended Progresso soups that have 0 points on the Weight Watchers plan as they are very filling and have very few calories. I am down about 40 pounds so far and just these changes have tremendously helped my mood. The main thing is just keeping active. If I start feeling down, I make myself get on the treadmill, even 15 minutes helps bring up my mood.
Thursday, January 3, 2008
Foods that Fight Winter Depression
As someone suffering from depression, particularly during the winter months, I have been looking at foods in my diet that could possibly trigger depression or make it worse, and foods that may help improve it. I found this very interesting article on foods that fight winter depression at:
http://www.webmd.com/depression/features/foods-that-fight-winter-depression
Foods That Fight Winter Depression
When long nights bring on a long face, this can mean seasonal affective disorder (SAD). Here are some tips to help fight off the winter blues.
The winter blues can leave you not only feeling down in the dumps, but they can also send you rummaging for sweets. Don't get caught up in this vicious cycle.
Seasonal affective disorder, or SAD, is a form of depression that affects 25 million Americans, mostly women. Much research has been done on this mysterious disorder.
In somewhat of a simplification, the lack of light in wintertime can result in lower levels of serotonin, the mood-enhancing chemical that regulates hunger and the feeling of well-being.
Serotonin production increases with light, meaning that gray gloom creeping in the window is not kicking the production of feel-good chemicals into action.
Some symptoms include depression, marathon napping, low self-esteem, obsessiveness over little things, irritability, shyness, and panic attacks. People with seasonal affective disorder may also sleep poorly (although for many hours), partly because they don't have enough serotonin to convert to the sleep substance melatonin.
Symptoms can range from mild to severe, and people generally recover completely around April or May - once the days become longer.
Treatment includes light therapy and/or medications. However, there are things you can do yourself that can help boost serotonin levels.
3 Ways to Boot up Your Serotonin
Julia Ross, MA, is director of the Recovery Systems Clinic in San Francisco and author of The Mood Cure and The Diet Cure. She tells WebMD there are three ways to jump-start your serotonin:
Subject yourself to bright indoor light. This is the touchstone of seasonal affective disorder treatment. Many pricey lights are available. Ross says a 300 watt bulb within three feet for 20 minutes three times a day can help, although the boost in serotonin may be temporary.
Exercise. This is very hard to do when caught up in the seasonal affective disorder cycle. But if you can force yourself to start, 15 to 20 minutes of dancing to the radio or fast walking can reduce a sweet tooth and improve mood.
Eat wisely. This means, pushing away the leftover cake and eating sensible carbs to stimulate serotonin. Sweets and simple carbs, like white rice and white bread, quickly raise blood sugar, flood you with insulin, and then drop you in a hole.
Eating wisely also means watching the caffeine, which suppresses serotonin. "If you must drink coffee, save it for after the meal," Ross says.
More Nutritional Tips for Raising Mood in Winter
Ross also recommends a nutritional supplement called 5HTP (5-hydroxytryptophan), which raises serotonin levels. This is not for everybody -- read the label carefully. For instance, people with heart problems should not take it. Also remember that supplements such as this one are not as closely regulated by the government and may contain questionable substances. Ross says 5HTP should only be taken for a short period, to bump up serotonin levels, which will then stay elevated. "You don't take it forever," she says.
Protein, she says, should be eaten three times a day. Another good rule is to eat four cups of brightly colored veggies a day. "This is enough to fill a (pardon the expression) 1 quart ice cream container." Vegetables are carbs, but the kind that feed into your system slowly.
Samantha Heller, MS, RD, senior clinical nutritionist at the NYU Medical Center, tells WebMD it's best to substitute fruit for cookies and chocolate ice cream. In general, the good carbs of veggies, fruit, and beans help energy levels.
"If weight gain in the winter months is your concern," Heller says, "you should get a healthy eating plan from a registered dietitian."
Timing Is Also Everything
It's fashionable to urge people to eat half a dozen small meals a day, but this is an individual preference, Heller says.
"If you eat lunch at one o'clock and know you won't have dinner until eight o'clock, you may need a snack. If you eat junk food for lunch, by four o'clock you will be foraging for chocolate."
She urges people to try eliminating all white, starchy foods for two weeks -- bread, rice, potatoes. "You will be amazed at how good you feel," she says. "But you need to stick to it to see a difference."
Even as a nutritionist, she admits to having experienced the opposite. "I was going to visit my mother and bought a muffin for her and one for me," she says. "After I ate it, I felt like I had been drugged."
That's another thing about seasonal affective disorder -- the lows are lower. If you are already serotonin-challenged, what you eat will have a bigger impact than in summer.
Foods to Have on Hand
If you suffer from seasonal affective disorder, you may be too shot to run to the store. This can work for you if you keep fairly healthful commodities in the pantry. Some suggestions:
Popcorn
Oatmeal (original, not desserty)
Nuts
Egg whites for omelets
Peanut butter
Prewashed veggies
Fruit
Whole grain crackers and bread
Deli turkey
Cottage cheese
Forget the candlelight. In winter, dinner calls for 300 watts, hold the shade!
http://www.webmd.com/depression/features/foods-that-fight-winter-depression
Foods That Fight Winter Depression
When long nights bring on a long face, this can mean seasonal affective disorder (SAD). Here are some tips to help fight off the winter blues.
The winter blues can leave you not only feeling down in the dumps, but they can also send you rummaging for sweets. Don't get caught up in this vicious cycle.
Seasonal affective disorder, or SAD, is a form of depression that affects 25 million Americans, mostly women. Much research has been done on this mysterious disorder.
In somewhat of a simplification, the lack of light in wintertime can result in lower levels of serotonin, the mood-enhancing chemical that regulates hunger and the feeling of well-being.
Serotonin production increases with light, meaning that gray gloom creeping in the window is not kicking the production of feel-good chemicals into action.
Some symptoms include depression, marathon napping, low self-esteem, obsessiveness over little things, irritability, shyness, and panic attacks. People with seasonal affective disorder may also sleep poorly (although for many hours), partly because they don't have enough serotonin to convert to the sleep substance melatonin.
Symptoms can range from mild to severe, and people generally recover completely around April or May - once the days become longer.
Treatment includes light therapy and/or medications. However, there are things you can do yourself that can help boost serotonin levels.
3 Ways to Boot up Your Serotonin
Julia Ross, MA, is director of the Recovery Systems Clinic in San Francisco and author of The Mood Cure and The Diet Cure. She tells WebMD there are three ways to jump-start your serotonin:
Subject yourself to bright indoor light. This is the touchstone of seasonal affective disorder treatment. Many pricey lights are available. Ross says a 300 watt bulb within three feet for 20 minutes three times a day can help, although the boost in serotonin may be temporary.
Exercise. This is very hard to do when caught up in the seasonal affective disorder cycle. But if you can force yourself to start, 15 to 20 minutes of dancing to the radio or fast walking can reduce a sweet tooth and improve mood.
Eat wisely. This means, pushing away the leftover cake and eating sensible carbs to stimulate serotonin. Sweets and simple carbs, like white rice and white bread, quickly raise blood sugar, flood you with insulin, and then drop you in a hole.
Eating wisely also means watching the caffeine, which suppresses serotonin. "If you must drink coffee, save it for after the meal," Ross says.
More Nutritional Tips for Raising Mood in Winter
Ross also recommends a nutritional supplement called 5HTP (5-hydroxytryptophan), which raises serotonin levels. This is not for everybody -- read the label carefully. For instance, people with heart problems should not take it. Also remember that supplements such as this one are not as closely regulated by the government and may contain questionable substances. Ross says 5HTP should only be taken for a short period, to bump up serotonin levels, which will then stay elevated. "You don't take it forever," she says.
Protein, she says, should be eaten three times a day. Another good rule is to eat four cups of brightly colored veggies a day. "This is enough to fill a (pardon the expression) 1 quart ice cream container." Vegetables are carbs, but the kind that feed into your system slowly.
Samantha Heller, MS, RD, senior clinical nutritionist at the NYU Medical Center, tells WebMD it's best to substitute fruit for cookies and chocolate ice cream. In general, the good carbs of veggies, fruit, and beans help energy levels.
"If weight gain in the winter months is your concern," Heller says, "you should get a healthy eating plan from a registered dietitian."
Timing Is Also Everything
It's fashionable to urge people to eat half a dozen small meals a day, but this is an individual preference, Heller says.
"If you eat lunch at one o'clock and know you won't have dinner until eight o'clock, you may need a snack. If you eat junk food for lunch, by four o'clock you will be foraging for chocolate."
She urges people to try eliminating all white, starchy foods for two weeks -- bread, rice, potatoes. "You will be amazed at how good you feel," she says. "But you need to stick to it to see a difference."
Even as a nutritionist, she admits to having experienced the opposite. "I was going to visit my mother and bought a muffin for her and one for me," she says. "After I ate it, I felt like I had been drugged."
That's another thing about seasonal affective disorder -- the lows are lower. If you are already serotonin-challenged, what you eat will have a bigger impact than in summer.
Foods to Have on Hand
If you suffer from seasonal affective disorder, you may be too shot to run to the store. This can work for you if you keep fairly healthful commodities in the pantry. Some suggestions:
Popcorn
Oatmeal (original, not desserty)
Nuts
Egg whites for omelets
Peanut butter
Prewashed veggies
Fruit
Whole grain crackers and bread
Deli turkey
Cottage cheese
Forget the candlelight. In winter, dinner calls for 300 watts, hold the shade!
Monday, November 26, 2007
Five foods to help depression
Drug advertisements and conventional doctors tell the public that depression is caused by an imbalance of a neurotransmitter in the brain called serotonin. This idea makes it seem that drugs that flood the brain with serotonin are the answer to depression, but there is no scientific evidence that drug therapy really works. In studies in which scientists lowered serotonin levels to induce depression, the experiment failed. Other studies found that dramatically increasing serotonin levels in the brain failed to relieve depression. So why do doctors persist in prescribing medications with side effects ranging from mood swings to suicidal or homicidal behaviors when those drugs may not even work?
There are treatment options that can relieve depression without swallowing pills. Many of the symptoms of depression can be directly linked to vitamin and mineral deficiencies in the standard American diet, which is largely comprised of empty carbs, caffeine and sugar. Depression, mood swings and fatigue often have a common cause: poor nutrition. Avoiding depression or recovering from a depressive episode is often as easy as changing your diet and boosting your consumption of key foods that deliver brain-boosting nutrients and help regulate brain chemistry.
The five foods for beating depression
Fish oils: Contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.
Another top food for delivering imega-3 fatty acids is chia, and we currently recommend two sources for chia seeds:
Good Cause Wellness
IntegratedHealth.com
Brown Rice: Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits. Any time you see "instant" on a food label, avoid it.
Brewer's Yeast: Contains vitamins B1, B2 and B3. Brewer's yeast should be avoided if you do not tolerate yeast well, but if you do, mix a thimbleful into any smoothie for your daily dose. This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer's yeast a no-brainer for treating depression.
Whole-grain oats: Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.
Cabbage: Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. There are numerous ways to get cabbage into your diet; toss it in a salad instead of lettuce, use cabbage in place of lettuce wraps, stir fry it in your favorite Asian dish, make some classic cabbage soup or juice it. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.
Also worth mentioning: Foods like raw cacao, dark molasses and brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression. Get raw cacao and brazil nuts at Nature's First Law. Another source for cacao is Navitas Naturals.
Things to avoid:
If you feel you are depressed or at risk for depression, you also need to avoid certain foods and substances. Some commonly prescribed drugs -- such as antibiotics, barbiturates, amphetamines, pain killers, ulcer drugs, anticonvulsants, beta-blockers, anti-Parkinson's drugs, birth control pills, high blood pressure drugs, heart medications and psychotropic drugs -- contribute to depression. If you are taking any of these, don't quit them without talking to your doctor; but be aware that they may be contributing to your condition by depleting your body of depression-fighting vitamins and minerals.
You should also avoid caffeine, smoking and foods high in fat and sugar. Keeping your blood sugar stable and getting B vitamins is important for stabilizing your mood. Cacao can be good for mood because it releases endorphins in the brain, but watch out for milk chocolate and candy varieties high in sugar.
Other non-food things to do
Get plenty of sunshine. Natural sunlight is a proven cure for depression.
Engage in regular exercise at least three times per week. Exercise lifts and mood and alters brain chemistry in a positive way.
Experience laughter. It's good medicine.
Take a quality superfood supplement to get even more natural medicine from the world of plants.
There are treatment options that can relieve depression without swallowing pills. Many of the symptoms of depression can be directly linked to vitamin and mineral deficiencies in the standard American diet, which is largely comprised of empty carbs, caffeine and sugar. Depression, mood swings and fatigue often have a common cause: poor nutrition. Avoiding depression or recovering from a depressive episode is often as easy as changing your diet and boosting your consumption of key foods that deliver brain-boosting nutrients and help regulate brain chemistry.
The five foods for beating depression
Fish oils: Contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.
Another top food for delivering imega-3 fatty acids is chia, and we currently recommend two sources for chia seeds:
Good Cause Wellness
IntegratedHealth.com
Brown Rice: Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits. Any time you see "instant" on a food label, avoid it.
Brewer's Yeast: Contains vitamins B1, B2 and B3. Brewer's yeast should be avoided if you do not tolerate yeast well, but if you do, mix a thimbleful into any smoothie for your daily dose. This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer's yeast a no-brainer for treating depression.
Whole-grain oats: Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.
Cabbage: Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. There are numerous ways to get cabbage into your diet; toss it in a salad instead of lettuce, use cabbage in place of lettuce wraps, stir fry it in your favorite Asian dish, make some classic cabbage soup or juice it. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.
Also worth mentioning: Foods like raw cacao, dark molasses and brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression. Get raw cacao and brazil nuts at Nature's First Law. Another source for cacao is Navitas Naturals.
Things to avoid:
If you feel you are depressed or at risk for depression, you also need to avoid certain foods and substances. Some commonly prescribed drugs -- such as antibiotics, barbiturates, amphetamines, pain killers, ulcer drugs, anticonvulsants, beta-blockers, anti-Parkinson's drugs, birth control pills, high blood pressure drugs, heart medications and psychotropic drugs -- contribute to depression. If you are taking any of these, don't quit them without talking to your doctor; but be aware that they may be contributing to your condition by depleting your body of depression-fighting vitamins and minerals.
You should also avoid caffeine, smoking and foods high in fat and sugar. Keeping your blood sugar stable and getting B vitamins is important for stabilizing your mood. Cacao can be good for mood because it releases endorphins in the brain, but watch out for milk chocolate and candy varieties high in sugar.
Other non-food things to do
Get plenty of sunshine. Natural sunlight is a proven cure for depression.
Engage in regular exercise at least three times per week. Exercise lifts and mood and alters brain chemistry in a positive way.
Experience laughter. It's good medicine.
Take a quality superfood supplement to get even more natural medicine from the world of plants.
Friday, November 16, 2007
Depression and Exercise Update
I talked earlier about how exercise can help decrease depressive symptoms. This time of year is very hard for so many people who suffer from depression. I decided to start including exercise into my daily schedule (at least 30 minutes or more) and I can say that it has made a tremendous difference in my moods and energy level. In fact on days when I do not exercise, I can tell a major difference in my energy symptoms. And not to mention, I have lost 20 pounds..
Monday, October 29, 2007
Depression and Exercise
We are coming upon the time of the year when depression becomes more prominent, the days are shorter, the weather gets colder, etc. Having suffered from depression life long, the wintertime is far by the worst time of the year for me. I have no motivation, want to sleep more, eat more, and just do nothing. I have decided this year I am going to try my hardest to try to decrease the depression by exercising. Just by getting on the treadmill or going for a short walk, even 10 minutes, has tremendously helped lift up my mood. I have worked up to about 30 to 45 minutes per day in the last month and it has really brightened my spirits, not to mention, I have lost about 15 pounds. And, finding a friend to walk with makes it so much easier.
Below is an interesting article from the Mayo Clinic regarding how exercise helps depression:
Exercise can improve symptoms of depression and anxiety. Even a little exercise helps. Use these realistic tips and goals to get started and stick with it.
If you have depression or anxiety, you might find your doctor or mental health provider prescribing a regular dose of exercise in addition to medication or psychotherapy. Exercise isn't a cure for depression or anxiety. But its psychological and physical benefits can improve your symptoms.
"It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn.
When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia. See how exercise can ease depression symptoms and anxiety symptoms. Plus, get realistic tips to get started and stick with exercising.
How exercise helps depression and anxiety:
Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes and other diseases. A growing volume of research shows that exercise can also help improve symptoms of certain mental health conditions, including depression and anxiety. Exercise may also help prevent a relapse after treatment for depression or anxiety.
Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term. "Small bouts of exercise may be a great way to get started if it's initially too hard to do more," Dr. Vickers-Douglas says.
Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.
If you exercise regularly but depression or anxiety symptoms still interfere with your daily living, seek professional help. Exercise isn't meant to replace medical treatment of depression or anxiety.
Below is an interesting article from the Mayo Clinic regarding how exercise helps depression:
Exercise can improve symptoms of depression and anxiety. Even a little exercise helps. Use these realistic tips and goals to get started and stick with it.
If you have depression or anxiety, you might find your doctor or mental health provider prescribing a regular dose of exercise in addition to medication or psychotherapy. Exercise isn't a cure for depression or anxiety. But its psychological and physical benefits can improve your symptoms.
"It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn.
When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia. See how exercise can ease depression symptoms and anxiety symptoms. Plus, get realistic tips to get started and stick with exercising.
How exercise helps depression and anxiety:
Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes and other diseases. A growing volume of research shows that exercise can also help improve symptoms of certain mental health conditions, including depression and anxiety. Exercise may also help prevent a relapse after treatment for depression or anxiety.
Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term. "Small bouts of exercise may be a great way to get started if it's initially too hard to do more," Dr. Vickers-Douglas says.
Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.
If you exercise regularly but depression or anxiety symptoms still interfere with your daily living, seek professional help. Exercise isn't meant to replace medical treatment of depression or anxiety.
Friday, September 14, 2007
The Depression Rollercoaster
Known to significantly impact the lives of one out of every six people in their lifetime, clinical depression is a health risk that is not to be ignored.
Unfortunately within the health community, medical professionals still remain uncertain as to the exact cause of depression as well as what causes it to settle in the life of one person and not the other. What causes the initial onset and what makes one person more susceptible than another? These are questions that remain unanswered at this time.
There does seem to be a hereditary disposition to depression and it is often found frequently throughout the generations of a particular family.
But there is also a loud voice within the research field that says that depression is all environmental and the appearance that depression is familial, that it is simply a farce and it actually related to the fact that the generations were raised in a depressive environment. Children watch how family members cope with stress and if they note depression being a natural response then they will have a higher tendency to react the same way.
While it is true that depression does tend to run in families, it is also seen in those who have no family history of depression. Often depression results due to issues such as illegal drugs or excessive amounts of alcohol, stress, trauma or even prescription medications. These factors have nothing to do with family genetics.
Depression is seen to run in cycles and can leave you completely and totally exhausted. You may wake up today feeling just fine and then tomorrow find yourself unable to get out of the bed. The dramatic range of emotions and the often completely debilitating affects of depression are startling.
Many healthcare providers agree with the notion that those battling depression demonstrate a chemical imbalance of Norepinephrine and Serotonin. These chemicals are the "feel good" neurotransmitters found in the central nervous system and in the brain. These neurotransmitters work to help us control feelings of happiness and well being.
Norepinephrine is thought to be a stress hormone; while Serotonin is thought to control hunger, overall moods, sleep and sexual feelings. Depression can occur when these neurotransmitters become unbalanced. As the levels of these "feel good" chemical rise and fall, then your feelings also go up and down, leaving many feeling terribly depressed.
However, the interesting notion is that some people do not seem to be a highly affected by the changes in chemical levels as do others.
So it takes us back to the question of is depression because of the environment or because of genetics. Do you have a real choice in the matter of a diagnosis of depression or do your family genes lead you down that path? This is definitely a question that still remains unanswered.
Researchers need more time to determine the true underlying cause of depression and to answer the question as to whether depression is genetic or if it is environmental.
If you have seen a family history of depression, at the very least it should put you on the alert and you should be more aware that you too may have that tendency. If you note yourself feeling more sad or blue than usual, then seek help before your depression gains too deep a toehold.
There are many options for the treatment of depression and so there is no need for you to suffer alone.
Unfortunately within the health community, medical professionals still remain uncertain as to the exact cause of depression as well as what causes it to settle in the life of one person and not the other. What causes the initial onset and what makes one person more susceptible than another? These are questions that remain unanswered at this time.
There does seem to be a hereditary disposition to depression and it is often found frequently throughout the generations of a particular family.
But there is also a loud voice within the research field that says that depression is all environmental and the appearance that depression is familial, that it is simply a farce and it actually related to the fact that the generations were raised in a depressive environment. Children watch how family members cope with stress and if they note depression being a natural response then they will have a higher tendency to react the same way.
While it is true that depression does tend to run in families, it is also seen in those who have no family history of depression. Often depression results due to issues such as illegal drugs or excessive amounts of alcohol, stress, trauma or even prescription medications. These factors have nothing to do with family genetics.
Depression is seen to run in cycles and can leave you completely and totally exhausted. You may wake up today feeling just fine and then tomorrow find yourself unable to get out of the bed. The dramatic range of emotions and the often completely debilitating affects of depression are startling.
Many healthcare providers agree with the notion that those battling depression demonstrate a chemical imbalance of Norepinephrine and Serotonin. These chemicals are the "feel good" neurotransmitters found in the central nervous system and in the brain. These neurotransmitters work to help us control feelings of happiness and well being.
Norepinephrine is thought to be a stress hormone; while Serotonin is thought to control hunger, overall moods, sleep and sexual feelings. Depression can occur when these neurotransmitters become unbalanced. As the levels of these "feel good" chemical rise and fall, then your feelings also go up and down, leaving many feeling terribly depressed.
However, the interesting notion is that some people do not seem to be a highly affected by the changes in chemical levels as do others.
So it takes us back to the question of is depression because of the environment or because of genetics. Do you have a real choice in the matter of a diagnosis of depression or do your family genes lead you down that path? This is definitely a question that still remains unanswered.
Researchers need more time to determine the true underlying cause of depression and to answer the question as to whether depression is genetic or if it is environmental.
If you have seen a family history of depression, at the very least it should put you on the alert and you should be more aware that you too may have that tendency. If you note yourself feeling more sad or blue than usual, then seek help before your depression gains too deep a toehold.
There are many options for the treatment of depression and so there is no need for you to suffer alone.
Friday, September 7, 2007
Treating Depression with Light Therapy
Information from the Mayo Clinic on Light Therapy
Treatment with light therapy:
Light therapy is a standard treatment for seasonal affective disorder. Consult your doctor to make sure you are using it effectively and that you understand the potential benefits and drawbacks.
In the dark days of fall and winter, you may turn your face to the afternoon sun, seeking out what little light filters through fading gray skies. You may throw open the blinds, leave lights on throughout your home or even head south for a vacation — anything for a little more light. Or you may even be unable to crawl out of bed in the morning.
For people with a type of depression called seasonal affective disorder (SAD), this need for light takes on greater significance. Treatment with light therapy may offer a chance to regain the happier mood and brighter outlook that you lose to seasonal affective disorder. Learn how light therapy works and understand its pros and cons.
Understanding light therapy:
In light therapy, you sit with your eyes open in front of a light box — a small, portable device that contains fluorescent bulbs or tubes. The light box emits a type and intensity of light that isn't found in normal household lighting, so simply sitting in front of a lamp in your living room won't relieve the symptoms of seasonal affective disorder. Light therapy mimics outdoor light and causes a biochemical change in your brain that lifts your mood, relieving symptoms of seasonal affective disorder.
Light therapy, also called bright light therapy or phototherapy, has been used to treat seasonal affective disorder since the early 1980s. Many mental health professionals now consider light therapy to be standard treatment for seasonal affective disorder.
However, light therapy hasn't been officially approved as a treatment by the Food and Drug Administration because of a lack of definitive evidence about its effectiveness in clinical trials. Results of some clinical trials have shown light therapy to be effective — and in some cases even more effective than antidepressants — while other research has shown that it's not effective. In addition, most studies have lasted less than six weeks.
You can purchase a light therapy box over-the-counter, which means you don't need a prescription. However, check with your doctor before trying light therapy to make sure it's appropriate for your situation.
The link between light and seasonal affective disorder:
The precise cause of seasonal affective disorder isn't known, but genetics and your age may be factors. Most evidence, though, suggests that it arises from abnormalities in how your body manages its internal (circadian) biological rhythms or matches those rhythms to the 24-hour day. In particular, the hormone melatonin is thought to play a major role in seasonal affective disorder. Melatonin helps control body temperature, hormone secretion and sleep. It's produced in a specific area of your brain during the hours of darkness.
During the low-light months of fall and winter, people with seasonal affective disorder produce more melatonin than normal — enough to cause potentially debilitating symptoms of depression. But exposure to bright light, such as that from a light box, can suppress the brain's production of melatonin, helping regulate your body's internal clock and reducing symptoms.
The benefits of light therapy:
Light therapy offers many potential benefits for people with seasonal affective disorder. It may be helpful for you if:
You don't want to take medications such as antidepressants
You can't tolerate the side effects of antidepressants
You've tried antidepressants but they haven't been effective
You want an alternative to psychotherapy
You're pregnant and concerned about the effects of antidepressants on your developing fetus
You lack insurance coverage for mental health services
Treating other disorders
Light therapy may be helpful in treating conditions other than seasonal affective disorder. However, it shouldn't be a substitute for standard treatment. And keep in mind that little research has been done using light therapy for other disorders. These other disorders may include:
Depression other than seasonal affective disorder
Obsessive-compulsive disorder
Premenstrual dysphoric disorder
Postpartum depression
Some forms of insomnia
Drawbacks and side effects of light therapy
Light therapy isn't for everyone, nor is it always completely effective in reducing all of your symptoms.
Cautions
Light therapy may trigger episodes of mania in people with bipolar disorder. In addition, although rare, some people, particularly those with severe forms of depression, have reported thoughts of suicide after treatment with light therapy. Light therapy alone may not be fully effective. You still may need treatment with medications or psychotherapy.
Side effects:
Side effects from light therapy are uncommon but can happen. They include:
Eyestrain
Headache
Agitation
Nausea
Insomnia
Irritability
Fatigue
Dry mouth
Sleep disruptions
You may be able to manage these problems by reducing treatment time, moving farther from the light box, taking breaks during long sessions or changing the time of day you use light therapy. Talk to your doctor for additional help and advice.
Who shouldn't use light therapy:
Don't use light therapy without consulting your doctor first if:
Your skin is sensitive to light
You take medications that react with sunlight, such as certain antibiotics or anti-inflammatories
You have an eye condition that makes your eyes vulnerable to light damage
How to use light therapy
Although you can buy light therapy boxes over-the-counter, it's important to consult your doctor when you use one. Done improperly, light therapy won't be effective, and it could even be harmful.
Averting your eyes
In order for light therapy to work, the light from the light box must enter your eyes indirectly. You can't get the same effect by exposing your skin to the light. But don't look directly at the light box because the light can damage your eyes. The bulbs in the light box are covered with a plastic screen that helps block out potentially harmful ultraviolet (UV) rays that can cause cataracts and skin problems.
Three key elements
Light therapy is most effective when you have the proper combination of intensity, duration and timing:
Intensity. The intensity of the light box is recorded in lux, which is a measure of the amount of light you receive at a specific distance from a light source. Light boxes for light therapy usually produce between 2,500 lux and 10,000 lux, with 10,000 lux being typical. In contrast, the lighting in an average living room in the evening is less than 400 lux, while a bright sunny day may register 100,000 lux. The intensity of your light box may also determine how far you sit from it and the length of time you need to use it. The 10,000 lux light boxes usually require only 30 minutes per session, while the 2,500 lux light boxes may require up to two hours per session.
Duration. Light therapy typically involves daily sessions ranging from 30 minutes to two hours. When you first start light therapy, your doctor may recommend treatment for shorter blocks of time, such as 15 minutes. You gradually working up to longer periods.
Timing. For most people, light therapy is most effective if used in the morning, after you first wake up, rather than during the evening. Doing light therapy at night can disrupt your sleep.
Finding time:
Light therapy requires time and consistency. Some people quit because they don't want to spend a lot of time sitting by a light box. But light therapy doesn't have to be boring. You can set your light box on a table or desk in your home or in your office. You can read, use a computer, write, watch television, talk on the phone or eat while undergoing light therapy. Some light boxes are even available as visors that you can wear. Because light therapy seems to work best in the early morning, you may need to wake up earlier than you normally would to match treatment with biological rhythms. You may find that difficult to do, especially if depression leaves you feeling lethargic. Your doctor can help you find a schedule that works for you.
What to expect from light therapy:
The general recommendation for most people with seasonal affective disorder is to begin treatment with light therapy in the early fall, as soon as the earliest symptoms start. Be on the alert for such symptoms as difficulty waking, daytime sleepiness and carbohydrate cravings. Treatment generally continues until spring, when outdoor light alone is sufficient to sustain a good mood and higher energy.
Some people experience seasonal affective disorder in the summer. And others who typically have winter depression may notice symptoms during prolonged periods of cloudy or rainy weather during other seasons. You and your doctor can adjust your light box treatment based on the timing and duration of your symptoms.
Sticking with it:
With appropriate light therapy, you may start to feel better within several days. In some cases, though, it can take two or more weeks. Sticking to a consistent daily routine of light therapy sessions can help ensure that you maintain those benefits over time. If you interrupt light therapy during the winter months or stop too soon in the spring when you think you're improving, your symptoms could return.
Apollo Health GoLite P1 Blue Spectrum Light Therapy Device
NatureBright SunTouch Plus Light and Ion Therapy Lamp
Treatment with light therapy:
Light therapy is a standard treatment for seasonal affective disorder. Consult your doctor to make sure you are using it effectively and that you understand the potential benefits and drawbacks.
In the dark days of fall and winter, you may turn your face to the afternoon sun, seeking out what little light filters through fading gray skies. You may throw open the blinds, leave lights on throughout your home or even head south for a vacation — anything for a little more light. Or you may even be unable to crawl out of bed in the morning.
For people with a type of depression called seasonal affective disorder (SAD), this need for light takes on greater significance. Treatment with light therapy may offer a chance to regain the happier mood and brighter outlook that you lose to seasonal affective disorder. Learn how light therapy works and understand its pros and cons.
Understanding light therapy:
In light therapy, you sit with your eyes open in front of a light box — a small, portable device that contains fluorescent bulbs or tubes. The light box emits a type and intensity of light that isn't found in normal household lighting, so simply sitting in front of a lamp in your living room won't relieve the symptoms of seasonal affective disorder. Light therapy mimics outdoor light and causes a biochemical change in your brain that lifts your mood, relieving symptoms of seasonal affective disorder.
Light therapy, also called bright light therapy or phototherapy, has been used to treat seasonal affective disorder since the early 1980s. Many mental health professionals now consider light therapy to be standard treatment for seasonal affective disorder.
However, light therapy hasn't been officially approved as a treatment by the Food and Drug Administration because of a lack of definitive evidence about its effectiveness in clinical trials. Results of some clinical trials have shown light therapy to be effective — and in some cases even more effective than antidepressants — while other research has shown that it's not effective. In addition, most studies have lasted less than six weeks.
You can purchase a light therapy box over-the-counter, which means you don't need a prescription. However, check with your doctor before trying light therapy to make sure it's appropriate for your situation.
The link between light and seasonal affective disorder:
The precise cause of seasonal affective disorder isn't known, but genetics and your age may be factors. Most evidence, though, suggests that it arises from abnormalities in how your body manages its internal (circadian) biological rhythms or matches those rhythms to the 24-hour day. In particular, the hormone melatonin is thought to play a major role in seasonal affective disorder. Melatonin helps control body temperature, hormone secretion and sleep. It's produced in a specific area of your brain during the hours of darkness.
During the low-light months of fall and winter, people with seasonal affective disorder produce more melatonin than normal — enough to cause potentially debilitating symptoms of depression. But exposure to bright light, such as that from a light box, can suppress the brain's production of melatonin, helping regulate your body's internal clock and reducing symptoms.
The benefits of light therapy:
Light therapy offers many potential benefits for people with seasonal affective disorder. It may be helpful for you if:
You don't want to take medications such as antidepressants
You can't tolerate the side effects of antidepressants
You've tried antidepressants but they haven't been effective
You want an alternative to psychotherapy
You're pregnant and concerned about the effects of antidepressants on your developing fetus
You lack insurance coverage for mental health services
Treating other disorders
Light therapy may be helpful in treating conditions other than seasonal affective disorder. However, it shouldn't be a substitute for standard treatment. And keep in mind that little research has been done using light therapy for other disorders. These other disorders may include:
Depression other than seasonal affective disorder
Obsessive-compulsive disorder
Premenstrual dysphoric disorder
Postpartum depression
Some forms of insomnia
Drawbacks and side effects of light therapy
Light therapy isn't for everyone, nor is it always completely effective in reducing all of your symptoms.
Cautions
Light therapy may trigger episodes of mania in people with bipolar disorder. In addition, although rare, some people, particularly those with severe forms of depression, have reported thoughts of suicide after treatment with light therapy. Light therapy alone may not be fully effective. You still may need treatment with medications or psychotherapy.
Side effects:
Side effects from light therapy are uncommon but can happen. They include:
Eyestrain
Headache
Agitation
Nausea
Insomnia
Irritability
Fatigue
Dry mouth
Sleep disruptions
You may be able to manage these problems by reducing treatment time, moving farther from the light box, taking breaks during long sessions or changing the time of day you use light therapy. Talk to your doctor for additional help and advice.
Who shouldn't use light therapy:
Don't use light therapy without consulting your doctor first if:
Your skin is sensitive to light
You take medications that react with sunlight, such as certain antibiotics or anti-inflammatories
You have an eye condition that makes your eyes vulnerable to light damage
How to use light therapy
Although you can buy light therapy boxes over-the-counter, it's important to consult your doctor when you use one. Done improperly, light therapy won't be effective, and it could even be harmful.
Averting your eyes
In order for light therapy to work, the light from the light box must enter your eyes indirectly. You can't get the same effect by exposing your skin to the light. But don't look directly at the light box because the light can damage your eyes. The bulbs in the light box are covered with a plastic screen that helps block out potentially harmful ultraviolet (UV) rays that can cause cataracts and skin problems.
Three key elements
Light therapy is most effective when you have the proper combination of intensity, duration and timing:
Intensity. The intensity of the light box is recorded in lux, which is a measure of the amount of light you receive at a specific distance from a light source. Light boxes for light therapy usually produce between 2,500 lux and 10,000 lux, with 10,000 lux being typical. In contrast, the lighting in an average living room in the evening is less than 400 lux, while a bright sunny day may register 100,000 lux. The intensity of your light box may also determine how far you sit from it and the length of time you need to use it. The 10,000 lux light boxes usually require only 30 minutes per session, while the 2,500 lux light boxes may require up to two hours per session.
Duration. Light therapy typically involves daily sessions ranging from 30 minutes to two hours. When you first start light therapy, your doctor may recommend treatment for shorter blocks of time, such as 15 minutes. You gradually working up to longer periods.
Timing. For most people, light therapy is most effective if used in the morning, after you first wake up, rather than during the evening. Doing light therapy at night can disrupt your sleep.
Finding time:
Light therapy requires time and consistency. Some people quit because they don't want to spend a lot of time sitting by a light box. But light therapy doesn't have to be boring. You can set your light box on a table or desk in your home or in your office. You can read, use a computer, write, watch television, talk on the phone or eat while undergoing light therapy. Some light boxes are even available as visors that you can wear. Because light therapy seems to work best in the early morning, you may need to wake up earlier than you normally would to match treatment with biological rhythms. You may find that difficult to do, especially if depression leaves you feeling lethargic. Your doctor can help you find a schedule that works for you.
What to expect from light therapy:
The general recommendation for most people with seasonal affective disorder is to begin treatment with light therapy in the early fall, as soon as the earliest symptoms start. Be on the alert for such symptoms as difficulty waking, daytime sleepiness and carbohydrate cravings. Treatment generally continues until spring, when outdoor light alone is sufficient to sustain a good mood and higher energy.
Some people experience seasonal affective disorder in the summer. And others who typically have winter depression may notice symptoms during prolonged periods of cloudy or rainy weather during other seasons. You and your doctor can adjust your light box treatment based on the timing and duration of your symptoms.
Sticking with it:
With appropriate light therapy, you may start to feel better within several days. In some cases, though, it can take two or more weeks. Sticking to a consistent daily routine of light therapy sessions can help ensure that you maintain those benefits over time. If you interrupt light therapy during the winter months or stop too soon in the spring when you think you're improving, your symptoms could return.
Apollo Health GoLite P1 Blue Spectrum Light Therapy Device
NatureBright SunTouch Plus Light and Ion Therapy Lamp
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