Engaging Your Depression and New Approaches

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Depression is defined as a persistent feeling of sadness, hopelessness, and a lack of interest in activities once enjoyed.

Did you know that 30% of people struggling with depression do not have positive results from drug therapy?

It takes 4-6 weeks for antidepressants to bring relief, if they work. Medical experts agree that faster ways to help their patients feel better are a MUST, as suicides are at their highest rate in 30 years. (Time Magazine - Mental Health A New Understanding 2018)

Depression results in one withdrawing not only from their environment, but also from themselves.

Some first steps to take are:

1) See your doctor to get a medical examination and a full Thyroid screen test.

2) Move your body - go for a walk, exercise, connect with nature. Give yourself a really good body shake. We carry a bodily form to every emotion we feel. As one feels depression, anger, stress, or anxiety mounting, a bodily response comes into play - tight or rounded shoulders, low energy, etc. Shaking the body breaks this cycle and enlivens the body.

3) Ask yourself, “If I wasn’t feeling depressed, what other feelings might I be feeling?” See what comes up. We all have a “Go To Emotion”. It is that feeling that may be very uncomfortable to bear, but it is known and can be survived. The go-to emotion is the protector emotion of other, more vulnerable feelings. Moving into more vulnerable feelings allows one to move from reaction to response (to self and others) into resolve.

4) Sleep is important - ensure it’s good. 7-9 hours per night is needed.

5) Review your diet. Decrease sugars and starches and increase fruits, vegetables, and good proteins. Eating a protein and a fruit helps regulate blood sugar, so your sugar levels will not be erratic.

Excellent foods to improve mood are:

  • Dark leafy greens

  • Walnuts

  • Avocados

  • Berries & apples

  • Mushrooms

  • Onions & Tomatoes

  • Beans

  • Seeds

6) Decrease electronic use.

7) Engage with a psychotherapist to begin to address your depression and feelings that contribute to this state. Psychotherapy and antidepressants together have been proven to be more effective than either approach alone.

WHAT’S NEW ON THE SCENE

Float tanks seem to have an overall calming effect on the body. The International Journal of Stress Management (2006) reported that after 12 float sessions, a group of 70 participants reported reduced pain, stress, anxiety, and depression while also noting improved sleep and optimism, which remained for several months after treatment. (Time Magazine: Mental Health A New Understanding 2018)

Gene-Sight is a genetic test that reveals how a person may respond to various antidepressants. A study in 2018 showed that those who had been tested by Gene-Sight were 50% more likely to experience a decrease in depressive symptoms after eight (8) weeks than those who were not tested.

Animal Therapy - Animals and pets give unconditional love, acceptance, connection, and engagement. We are well aware of therapy dogs in hospitals and retirement centres, but studies have shown that rabbits, crickets, horses, fish, and guinea pigs also improve mental well-being.

Psylocybin is still in trial studies, but is showing great promise. Psylocybin is a compound from magic mushrooms that eases anxiety and depression for up to six (6) months in some individuals. In a Hopkins study, the results after six (6) months were:

  • 80% had a continued decrease in depressive symptoms

  • 83% better well-being

Cognitive Behavioral Analysis System (CBASP) is an effective approach for persistent depressive disorder.

Transcranial Magnetic Stimulation (TMS) is a non-invasive brain stimulation technique used to treat major depressive disorder (MDD), particularly in patients who have not responded to other treatments.

Safe and Sound Protocol: is a five-hour auditory program designed to regulate the nervous system by stimulating the vagus nerve and helping individuals feel safer and calmer.

Remember, each person’s path to understanding and overcoming their depression is unique. It may require a combination of therapies to effect change.