Page 24 - (DK) Home Doctor: Providing practical advice on home treatments

22 COMMON CONDITIONS: GENERAL SYMPTOMS

Feeling depressed

Most people have occasional low moods, but if you are depressed
they become persistent. You may feel tearful and low, particularly WARNING
in the morning; lack energy and confidence; and find it hard to Seek immediate medical help if:
concentrate or make decisions. Sleep problems and loss of sex ● You are having suicidal thoughts
● You are having thoughts of
drive and appetite are common. Depression is often a reaction
harming yourself or of harming
to a life event such as bereavement, or it may have no obvious your child
cause. Lack of sunlight in winter makes some people feel sad,
and 1 woman in 10 has depression after childbirth.

See also Stress, pp.20–21.

See your doctor first
NATURAL REMEDIES
Make an appointment to see your doctor
if you have feelings of depression that last St. John’s wort (see p.189) is a popular
longer than a week. herbal remedy for mild depression. Taken as a pill
once a day, it appears to be as effective as some
prescription antidepressants. Like prescribed drugs,
it can take some time to work.
What you can do yourself
CAUTION: Check with your doctor first. Don’t use
There are several lifestyle changes and home St. John’s wort if you are taking oral contraceptives,
treatments that can help you through a short prescribed antidepressants, or any daily medication.
period of feeling low. They will also support Essential fatty acids (see p.182), or
treatment given by your doctor. EFAs, are obtained from foods and play an important
● When you are depressed, even simple tasks may part in forming healthy cells and nerve tissue. A
group called omega-3 EFAs may also help regulate
seem difficult. Set a small, achievable, pleasant hormones and brain chemicals that control mood,
goal for yourself each day, such as taking a walk and can help reduce symptoms of depression. You
around the block or having a special breakfast. can boost levels of these EFAs by eating olive oil,
Adopt the same approach if you feel you have an walnuts, and oily fish, such as salmon and mackerel.
overwhelming list of problems. Tackle only one
problem at a time; if necessary, break it down into Boosting omega-3 EFAs
smaller, achievable goals and work through them. Make sure your diet includes 2 or 3 portions
a week of oily fish, such as grilled salmon.
● If you have occasional sad or negative thoughts,
distract yourself by listening to the radio or
watching TV, which require little concentration.
● Try to avoid extra stress. If possible, postpone or
delegate important decisions. Look rationally at the
work you have to do; focus on essential tasks and
sideline less important ones.

● Don’t bottle things up. You may find it a relief to
share your feelings and emotions with sympathetic
relatives or close friends. Talking about problems is
not a sign of weakness.