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Ten Ways to Fight Depression

BY: T. Franklin Murphy | March 2015 (edited February 1, 2022)

Young man sitting, lost in sorrowful thought. A Flourishing Life Society article on mild depression

We get down, pulled into the darkness of helplessness. We can assist recovery through action, even though action is the last thing on our mind. Here is ten things you can do.

Depression is one of the most common and serious disorders. Over 264 million people are afflicted by this disease. Depression is not normal mood fluctuation, but a condition that can linger for weeks, months or even years. Ignoring signs of depression can be costly. With early detection, sufferers can address the in-coming waves of darkness before overwhelmed with despair.

The negative stigma of depression often flowing from ignorant suggestions that sadness is a choice often prevents seeking professional help. Depression is not a choice. Depression is caused by a complex mixture of social, psychological and biological factors.

Typically, there is genetic underpinnings that create a susceptibility to depression. Basically, to be clear, depression is not a choice. It should be treated as an illness with compassion and kindness.

Signs and Symptoms of Depression

A period of at least two weeks when a person experienced:

a depressed mood or
loss of interest or pleasure in daily activities, and
have several of these specified symptoms:
- Persistent sad, anxious, or “empty” mood
- Feelings of hopelessness, or pessimism
- Irritability
- Feelings of guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy or fatigue
- Moving or talking more slowly
- Feeling restless or having trouble sitting still
- Difficulty concentrating, remembering, or making decisions
- Difficulty sleeping, early-morning awakening, or oversleeping
- Appetite and/or weight changes
- Thoughts of death or suicide, or suicide attempts
- Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment

*List from National Institute of Mental Health (NIH)

Depression often co-occurs with other diseases, traumatic events, and relationship troubles; but can also stand alone. When seeking treatment, we should also explore options for addressing co-occurring problems that may be contributing to the depression.

Suicide and Depression

Depression and Bipolar Support Alliance compiled these shocking statistics:

Depression is the leading cause for suicides. Accounting for two-thirds of the 30,000 reported suicides in the U.S. each year. (White House Conference on Mental Health, 1999)
There are 30% more suicides than homicides. Older adults have a 50% higher rate of suicide than the nation as a whole. (American Society on Aging, 1998)
The lifetime suicide risk for patients with untreated depressive disorder is nearly 20%. (Gotilb I, Hammen C. (2002). Handbook of Depression.)
Suicide is a threat to each stage of life. For individuals between the ages of 10 and 34, suicide is the second leading cause of death, and for those 35 to 54, the fourth leading cause of death. (Centers for Disease Control and Prevention, National Center for Injury Prevention and Control. 2018)
The total suicide rate increased 31% from 2001 to 2017 (National Institute of Mental Health, 2018)

*Depression and Bipolar Support Alliance, Depression Statistics

A List of Resilience Building Remedies

This list is not to replace professional help and treatment. This list is not intended for major depressive disorders. This list builds emotional resilience. These are practical remedies for mild, chronic (dysthymia) depression.

These remedies are in-line with a behavior activation treatment, meaning we implement behaviors that we may not feel like doing but have been shown to help fight minor episodes of depression.

1.   Structured Simple Social Interaction: During episodes of depression social contact is demanding. We shouldn't push over engage in social events that overwhelm. However, we shouldn't isolate. Reach out to a friend or family member, a person that is safe. There are also helpful on-line and off-line support groups that are helpful.

2.       Avoid Alcohol: Alcoholic beverages provide an escape, especially for men. Alcohol only momentarily relieves distressed emotions. The temporary relief is deceptive. Alcohol depresses the central nervous system. Too much alcohol interferes with sleep, exercise and relationships. While alcohol may help in the short run, over time it creates more triggering factors, and more depression.

3.       Exercise : When we are depressed, exercise often is the first casualties. Lack of motivation is a sign of mild depression. Exercise can be therapeutic. Exercise has an anti-depressant effect; it boosts natural levels of serotonin and dopamine. These chemicals feel good, naturally boosting mood. When we respond to mild depression by abandoning workouts, we further deplete feel good chemicals. (See Exercise and Mental Health).

4.       Improve Eating Habits: Vitamin and mineral deficiencies have proven to contribute to low moods. Elevated amounts of sugar and other simple carbohydrates destabilize blood sugar levels. Because higher sugar levels increase serotonin production, we crave sugar when we are down. The sugar high is short lived. The body balances the high levels through releasing balancing chemicals into the blood stream. Fast burning carbohydrates quickly deplete, creating a dip in blood sugar levels. This roller coaster ride creates anxiety. The sugar binging also prompts guilt further depressing the system. Eat food rich in vitamins and nutrients. Add a few servings of fish to increase Omega-3 consumption. Also add a multivitamin to your morning routine.

5.       Work on Unfinished Business: Unfinished business weighs on our mind, creating anxiety and draining mental resources. The most difficult step of a project is the first step. We put projects aside for a variety of reasons. These projects linger in our minds, weighing on mental resources. We don't have to finish everything but a detailed plan in place relieves pressure. Once we create a plan, often the weight of the unfinished business is lifted. For example, if housework has been postponed and the thought of cleaning the entire house is overwhelming, we tend not to start. In our mind, the unfinished job drains resources. We know it must get done. Instead of committing to clean the entire house, make a simpler plan, such as, cleaning three days a week for thirty minutes. (See Reflection or Action and The Waiting Game)

6.       Open the Curtains and Blinds: Light deprivation is associated with depression. Light has positive effects on the brain. Simply open up those curtains and blinds to give yourself a little mood boosting light.

7.       Interrupt Depressing Ruminations: A depressed mind is drawn to depressing thoughts. The negative thoughts further depress the mind. It's a powerful cycle that is difficult to break. Mindfully attention to other activities often intervenes with thought cycles.

8.       Avoid Behavior Addictions: Alcohol and sugar are not the only addictions drawing us when moods are low. Television, internet, and relationship addictions are also common escapes. It's important to keep our lives in balance. Too much television, too much facebook, and too much clinging to another person disrupts healing.

9.       Engage in Activities: Psychologist Mihály Csíkszentmihályi has written several books on flow. Flow is activities requiring concentration to perform but not too complicated, discouraging us. Hobbies, exercise, cooking can all require flow when sufficiently demanding. (See Flow and Well-being)

10.   Seek Professional Help: Depression is caused by chemical imbalances. When the balances deviate too far from normal we need professional help to get back to a functioning range. There is no shame in depression. Get the help you need and get back to living.

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