Do-it-yourself cures for what ails you

Depression

It would be nice if blue moods came only once in a blue moon. But life happens. The breakup of a relationship, the loss of a job, and other bumps and knocks in the road of life can make a mood shift from rosy to blue.

"We have a range of emotions, and feeling depressed at times, for short periods, is very normal," says Bernard Vittone, M.D.

But for the nearly 19 million Americans who experience depression, the blues just don't go away.

If you and your doctor agree that your depression is mild, there are many ways to boost your mood. And even if you're being treated for chronic or severe depression, the following strategies may help.

When to Call a Doctor


See a doctor if you are depressed most of the time for 2 or more weeks, even though you haven't experienced a significant loss, such as the death of a loved one. Also seek help if you have experienced a loss and your depression continues for several months or if you have intermittent bouts of depression for more than 2 years. Be sure to get a physical to rule out other possible illnesses such as hypothyroidism or anemia. Symptoms of depression include feeling hopeless, helpless, sad or blue; losing interest in previously enjoyable activities; or an inability to be cheered by normally happy events. Other signs include insomnia, changes in appetite, low energy, poor concentration, irritability, a negative attitude, and frequent guilty feelings. Know, too, that symptoms of depression and anxiety often overlap. (See Anxiety)

See a doctor if you are depressed most of the time for 2 or more weeks, even though you haven't experienced a significant loss, such as the death of a loved one. Also seek help if you have experienced a loss and your depression continues for several months or if you have intermittent bouts of depression for more than 2 years. Be sure to get a physical to rule out other possible illnesses such as hypothyroidism or anemia.

Symptoms of depression include feeling hopeless, helpless, sad or blue; losing interest in previously enjoyable activities; or an inability to be cheered by normally happy events. Other signs include insomnia, changes in appetite, low energy, poor concentration, irritability, a negative attitude, and frequent guilty feelings. Know, too, that symptoms of depression and anxiety often overlap. (See Anxiety)

Panel of Advisors


Edward M. Hallowell, M.D., is a psychiatrist and founder of the Hallowell Center for Cognitive and Emotional Health in Sudbury, Massachusetts. He is the author of Worry: Hope and Help for a Common Condition and Connect: 12 Vital Ties That Open Your Heart, Lengthen Your Life, and Deepen Your Soul. Bernard Vittone, M.D., is a psychiatrist and founder of the National Center for the Treatment of Phobias, Anxiety, and Depression in Washington, D.C. Andrew Weil, M.D., is a clinical professor of medicine and director of the program in integrative medicine at the University of Arizona in Tucson. He is the author of several books, including 8 Weeks to Optimum Health; Natural Health, Natural Medicine; and Healthy Aging.

Edward M. Hallowell, M.D., is a psychiatrist and founder of the Hallowell Center for Cognitive and Emotional Health in Sudbury, Massachusetts. He is the author of Worry: Hope and Help for a Common Condition and Connect: 12 Vital Ties That Open Your Heart, Lengthen Your Life, and Deepen Your Soul.

Bernard Vittone, M.D., is a psychiatrist and founder of the National Center for the Treatment of Phobias, Anxiety, and Depression in Washington, D.C.

Andrew Weil, M.D., is a clinical professor of medicine and director of the program in integrative medicine at the University of Arizona in Tucson. He is the author of several books, including 8 Weeks to Optimum Health; Natural Health, Natural Medicine; and Healthy Aging.

Remedies


Get educated	Learn more about depression and look for signs of wellness. Read books, listen to tapes, or watch videos.
Express yourself	The opposite of depression is expression. The blues often result from a pattern of suppressing and then repressing feelings, says Dr. Hallowell.	1 2 3 4 5
Get outside	Of the house, that is. Aim for a few hours out every day, says Dr. Vittone.	1 2 3 4 5
Be with friends	Socialize at least twice a week, Dr. Vittone says. Don't just schedule business meetings, client lunches, or telephone talks. Get together with people to talk, laugh, and relax.	1 2 3 4 5
Get your chuckles	Watch a comedy show on television, see a funny movie, or catch a comedian on stage. Happiness is contagious, says Dr. Vittone.	1 2 3 4 5
Sit with your feelings	It's okay to feel anything, says Dr. Hallowell. There are no "bad" feelings. Accepting how you feel helps you get past it.	1 2 3 4 5
Take time to heal	Be patient with yourself. Sometimes you'll take a step forward; other days you'll take two steps backward. Healing never occurs in a straight line.
Stick to a schedule	Alternating rest with activity brings healing by restoring the body's natural rhythms. For example, go to sleep at the same time and get up at the usual time every day.	1 2 3 4 5
Get some zzz's	Lack of sleep may cause depressive-like symptoms, such as lack of concentration and low energy, or exacerbate existing depression. Gauge how much sleep you need by how rested you feel.	1 2 3 4 5
Look on the bright side	Be optimistic, even if you don't believe it at first, says Dr. Vittone. Your attitude is likely to become a self-fulfilling prophecy.	1 2 3 4 5
Stay current	Tune in to the television or radio news. Pick up a newspaper or magazine. Keeping up with current events helps you feel more involved in life around you, says Dr. Vittone.	1 2 3 4 5
Don't decide now	Keep decision making to a minimum when you're feeling low. Decisions are less clear when you're depressed than when you're feeling at your best.	1 2 3 4 5
Go easy on yourself	Even with mild depression, temporary forgetfulness and clumsiness are common. You might misplace your keys or drop a glass.	1 2 3 4 5
Get a massage	When you're feeling blue, you may feel as if your mind and body are disconnected. Healing touch—once a week if possible—helps reconnect mind, body, and spirit, says Dr. Hallowell.	1 2 3 4 5
Reaffirm beliefs	Research shows that spirituality can improve mood, whether you pray, attend services, or read uplifting materials. Spirituality restores hope.	1 2 3 4 5
Don't lay blame	No matter what mistakes you think you've made, forgive yourself. Treat yourself with kindness, and never give in to regret. Everybody has failures.	1 2 3 4 5
Take a mini-vacation	Consider taking a vacation, says Dr. Vittone. Even 3 days at the beach, for example, may be enough to jolt you out of a mild depression. Alternately, take mini-vacations throughout the day.
Be thankful	Remind yourself what's good in life. Each day, jot down five things for which you're grateful. "Try to find things, little or big, that you appreciate," says Dr. Vittone.	1 2 3 4 5
Make someone's day	One way to feel good about yourself is to make someone else feel good.	1 2 3 4 5
Look forward	Try to have at least one substantial activity at the end of each week that you can anticipate with enthusiasm. Plan a day trip, a shopping excursion, or dinner at a favorite restaurant.	1 2 3 4 5
Eat healthfully	Choose a balanced diet rich in complex carbohydrates (such as fruits, vegetables, and whole grains), lean protein, and some fat.	1 2 3 4 5
Boost your mood with B vitamins	A lack of B vitamins is sometimes associated with depressive symptoms, such as fatigue, poor concentration, or moodiness.	1 2 3 4 5
Try St. John's wort	Many studies show that this herbal remedy improves mild depression, says Dr. Weil.	1 2 3 4 5
Sample SAM-e	This dietary supplement, which is short for S-adenosylmethionine, helps regulate some hormones and the neurochemicals that are important to mood: serotonin, melatonin, dopamine, and adrenaline, Dr. Weil says.	1 2 3 4 5
Avoid alcohol	Alcohol is a central-nervous-system depressant. After a drink, you may feel better at first.	1 2 3 4 5
Spruce yourself up	Spend time on grooming. Buy an outfit that enhances a positive outlook. "You'll feel better," Dr. Weil says.	1 2 3 4 5
Up your omega-3s	Stock up on sardines, herring, mackerel, wild salmon, kippers, and other fish from cold northern waters, says Andrew Weil, M.D. These fish are high in omega-3 fatty acids.	1 2 3 4 5
Depression	Get out of the house. Buy new clothes. Pray. Talk to people. Be thankful for everything you have.	1 2 3 4 5
uncertainly	When first awakening extended all limes, i.e., legs/arms as far as you can, don't exceed lifting above 5% of main torso.