i found this article on web MD and thought id share with you guys since i know some of you go through hard times or seriously do have depression as i as well do.
Let Your Pet Nuzzle Blues Away
Sometimes your pet really can be your best friend -- and that's good
therapy. When you play with your pet, you take your mind off your
problems. Also, when you take care of your pet you're fulfilling a
commitment to something outside yourself. Caring for others can be very
therapeutic.
(having a little furry thing to care for really is theraputic. ive heard pets really do love you unconditionally and they will really repay you if you treat them right. xavier curles up on my feet and warms my toes at night as well as protects me from tall people on our walks (he doesnt like anyone tall coming near me 0.o)
Eat Smart to Lift Mind and Body
There's a connection between mind and body. Although there is no
specific diet that works for depression, a healthy diet can be part of
an overall treatment plan. Build your diet around plenty of fruits,
vegetables, and whole grains to help boost your physical and emotional
health.
(i dont know about you but eating ANYTHING makes me happy :P)
Choose Foods to Boost Your Mood
Some studies suggest omega-3 fatty acids and vitamin B12 may ease the
mood changes that are part of depression. Fatty fish such as salmon,
tuna, and mackerel contain omega-3 fatty acids. So do flaxseed, nuts,
soybeans, and dark green vegetables. Seafood and low-fat dairy products
are sources of B12. Vegetarians who eat no meat or fish can get B12 in
fortified cereals, dairy products, and supplements.
(oh goodness i want baked salmon now....)
Try Low-Fat Carbs for a Pick-Me-Up
Serotonin is a brain chemical that enhances your sense of well-being.
Carbohydrates raise the level of serotonin in your brain. Low-fat carbs
such as popcorn, a baked potato, graham crackers, or pasta are options.
Vegetables, fruit, and whole grain options also provide fiber.
(yyyyy baked potato!!!)
Drink Less Caffeine to Improve Mood
Do you really need that third cup of coffee? Anxiety can accompany
depression. And too much caffeine can make you nervous, jittery, or
anxious. So cutting back on soda, coffee, tea, and chocolate may make a
difference in your mood. It can also help you sleep better at night.
(i find caffene and anything claiming to give you "energy" not only makes me sick but it makes me jittery and anxious and sometimes irritable =/)
Treat Your Aches and Pains
Feelings of depression can be related to pain. Work with your health care team to treat your depression and your pain.
Exercise to Change the Way You Feel
For some people, exercise works as well or even better than
antidepressants. And you don't have to run a marathon. Just take a walk
with a friend. As time goes on, increase activity until you exercise on
most days. You'll feel better physically, sleep better at night, and
improve your mood.
Choose an Exercise You Enjoy
If you don’t like to run, you won't last long training for a marathon.
But you will stay with a moderate exercise you enjoy. For instance, try
golfing without a cart, riding a bike, working in your garden, playing
tennis, or swimming. The important thing is to pick something you like.
Then you'll look forward to it and feel better when you do it.
(....i should maybe walk a little at least)
Exercise With Others for Support
Staying connected with other people helps overcome the lethargy,
exhaustion, and loneliness of depression. Join an exercise group or
exercise with a friend. You'll stay connected. And you'll have support
to help you stay on track!
Be Sure You Get Enough Sunlight
Do you feel more depressed during darker, cold months? You may have
seasonal affective disorder, or SAD. SAD is most common in the winter,
when there's less sunlight. SAD can be treated with light therapy or
exposure to artificial sunlight, antidepressants, and psychotherapy.
(instead of going to "light therapy" oO my doctor suggested switching to brighter lightbulbs...still working on that XP)
Explore Your Creativity
Painting, photography, music, knitting, or writing in a journal: These
are all ways people explore their feelings and express what's on their
mind. Being creative can help you feel better. The goal isn't to create a
masterpiece. Do something that gives you pleasure. It may help you
better understand who you are and how you feel.
Make Time for Mindful Relaxation
Stress and anxiety can increase your depression symptoms and make it
harder to recover. Learning to mentally relax can help restore a sense
of calm and control. You might consider a yoga or meditation class. Or
you could simply listen to soothing music while you take a long, hot
bath.
Become Actively Involved
Being involved with others can help you regain a sense of purpose. And
it doesn't take much to get started. Try volunteering with a charity. Or
join a discussion group at the library or at church. Meeting new people
and doing new things will help you feel good about yourself.
Keep Friends and Family in Your Life
The people who love you want to support you. If you shut them out, they
can't. If you let them in, you'll feel a lot better. Call a friend and
go for a walk. Have a cup of coffee with your partner. You may find it
helps to talk about your depression. It feels good to have someone
listen
Get the Healthy Sleep You Need
Depression interferes with healthy sleep. Some people with depression
sleep too much. Others can't fall asleep easily. As you recover from
depression, relearn good sleep habits. Start by going to bed and getting
up the same time each day. Use relaxation techniques to help you fall
asleep. Healthy sleep makes you feel better physically and mentally.
Avoid Alcohol and Drugs
Alcohol and drugs can slow or prevent recovery from depression. They can
also make your depression worse and interfere with the medicines you
take for depression. If you have a problem with substance abuse, ask for
help now. You'll have a far better chance of recovering from
depression.
Continue Your Treatment
The steps outlined in these slides may help you feel positive about your
life. But alone, they're not enough. They won't replace medical
treatment or talk therapy. Depression is a serious illness, and it
carries a risk of suicide. If you are thinking about suicide, seek help
immediately. And never stop or change treatment without discussing it
carefully with your doctor.
(it took me a while..like just last year, to realize i really did therapy and that it wasnt for "crazy people")
