Treatment of depression

If you have established that you are suffering from any form of depression – this is a good start as this is your first step towards healing yourself and making positive changes in your life. There are various different treatments available which focus on thought patterns and behaviours and analyse how the depression has started and how to address it.

AROMATHERAPHY

This is a technique using essential oils to aid well-being and these are often used in conjunction with massage but equally could be used in baths and as body oils to good effect.

PET THERAPY

Cuddling a pet can be very therapeutic and pets are often used in homes for the elderly to decrease anxiety levels. This is not necessarily a treatment for depression but can certainly help with psychological well-being.

TAKE TIME OFF

If you really feel that everything is getting on top of you and that you are not coping, try to take a break. This can prove very beneficial, even if for a short period of time as it allows your mind to tackle the problem clearly. If you can actually take a proper holiday, this would be even better but sometimes just a day can make a difference. This can help gain perspective and should not be seen as a cowardly option – it is actually a very healthy one. If you do this however, and do not benefit from it, this may need more serious help.

LOOK AFTER YOURSELF

This sounds like a simple thing to do – but getting out of the house to start a new hobby can be very beneficial. It can stave off loneliness and can surround you with a network of supportive friends. If this seems like too large a step, even going out with friends and family for a low key outing can help – a trip to the cinema, shopping, whatever you enjoy. Exercise is a good boost if you can find the energy as it is psychologically beneficial as well as physically. However, looking after yourself can be viewed on a much more simplistic level – having a good meal, a warm bath, watching a favourite film are all forms of taking some time out to spend on yourself. You will be surprised at the sense of well-being this can promote.

GETTING SLEEP

Sleep is vital to well-being and can often suffer as a result of depression. Sleep disturbance can leave the sufferer tired, unrefreshed and groggy. There are ways to get a better nights sleep such as doing exercise during the day, not napping during the day but trying to take your sleep break all in one go at night time. Try not to drink things like tea or coffee late at night as they contain caffeine and will keep you awake – if you want to have a drink, go for something warm and milky. Get into a regular pattern for sleeping such as the same time every night, waking at the same time in the morning. Do not eat too late at night or have any alcohol as this can prevent sleep and will create bad habits. Your bedroom should be comfortable and at the right temperature and relaxation can help before you go off to sleep – try using a tape or CD with relaxing sounds or one specifically designed for sleep.

RELAXATION

Relaxation can be something which not everyone knows how to do and what techniques to use. This is however a great release for stress and tension and learning techniques can be very beneficial in the treatment of depression. This may involve breathing or Yoga and various other types of techniques. Tapes and CD’s are available to assist this and there are also groups and courses available to help teach techniques and guide you towards a more relaxed existence. Shining Brights’s Depression Course will teach you these techniques as part of your self help program and you will be able to continue using these techniques for the rest of your life.

MASSAGE

There are various different types of massage which can be beneficial for both relaxation and also depression. Shiatsu focuses on using pressure points to manipulate or unblock tensions within the body. Reflexology is a type of massage which focuses on the foot and the various pressure points that relate to parts of the body which may be out of balance.

LIFESTYLE CHANGES

This does rely on the ability to assess your life and make the necessary changes to your life in terms of what has brought about the onset of depression. You may be able to do this – equally, you may need some assistance in identifying these issues. Groups or courses are particularly beneficial for looking at these aspects and assisting with identifying small life changes that can be made to begin with, moving on to more serious changes which are sometimes not as easy to take on in the early stages.

TALKING

This sounds obvious – but not all of us can do this easily. Think about who you have around you to talk things through with – a partner, friend, family member, work colleague, teacher, anyone that you have a bond of some kind with and whom you trust. This may be a counsellor as it can be easier to talk to someone who is not involved with your life, depending on the circumstances and the type of person you are. The main thing is to do it – to talk things through with someone and make sense of what is bothering you. You may think this is pointless and that you have thought of every solution possible – this may not be the case. Other people can have new ideas and thoughts and can simply be used to bounce ideas of off. You may need to cry when you talk to someone, to release the tension and sadness you are feeling. Do not see this is a weakness – speaking to someone else could be the very step you need to take to start tackling your depression.

ANTI DEPRESSANTS / BEHAVIOURAL THERAPIES

There are different types of therapies available such as behavioural therapies which are aimed at looking at depressive thought patterns and turning them into more positive ones. Other types of therapy focus on what we do, not what we think such as the self help pointers mentioned – getting a good nights sleep, looking after yourself and so on. Some therapies look into your past to see if any issues there may be responsible for thought patterns or depression later on. These therapies suit some people and can be a positive step towards recovery.

For other people, some sort of medication or anti depressant may be required. These can be a very effective form of treatment for some sufferers and the period of time spent on this type of medication can vary from person to person. Some people will find that symptoms feel improved after a few weeks, for others it can be six weeks or longer before any benefit is felt. Typically, you would continue to take this medication for at lest six months to be sure that the depression had completely cleared. Anti depressants work well for moderate and severe depression in particular.

Some people are worried that they will become addicted to anti depressants if they begin to take them – but they are not addictive and will only work if you actually are depressed. Anti depressants work by sending messages to nerves cells and to bring them back into balance. Medication such as anti depressants should be prescribed by your GP who will talk you through the plan, any side affects and symptoms that you might experience. There are many different types available and your GP will be best placed to review your personal situation and decide what type is best for you. Sleeping pills may be prescribed but usually only short term as this will not tackle the actual cause of the depression – sleep disturbance is a symptom of depression, not a cause. There are herbal remedies on the market such as St John’s Wort which is the most popular and it can certainly be very beneficial for those suffering with mild depression.