View page B for the full webpage on depression. DEPRESSION: Identifying the cause often leads to the best course of action. Was there a triggering event? If so, it is probably reactive (situational) depression: counselling, such as Cognitive Behavioural Therapy may be indicated, but most of life's adverse situations are resolved within 16 weeks, yet the medical criteria for depression, and the prescription of antidepressants is only 2 weeks!. Or, was it a more gradual thing, with no apparent cause? (a nutritional deficiency, hypothyroidism, environmental toxicity, or reactions to some medications, such as Advil (ref: Mercola.com) etc., becomes more likely as the cause). Antidepressants work quicker than the following; 2 - 6 weeks, but you may have to adjust dosage, or types. St. John's wort helps most people; tolerance doesn't develop, and the few side effects don't occur often, and even then are normally not severe (neither antidepressants, nor the wort, nor supplements should be relied on as a sole treatment). It doesn't cause sleeping problems, or weight change, but usually takes at least 2, and generally 4 - 6 weeks to become effective, but can sometimes work quicker than antidepressants. See http://www.ncbi.nlm.nih.gov/pubmed/10759336?dopt=Abstract A recent, independent German double blind study showed it to be as effective as a commonly prescribed antidepressant, in cases of major depression, with far fewer side effects, and those were generally better tolerated, with a lower rate of discontinuation. Unlike antidepressants, where sexual dysfunction is a common side effect, it happens much more rarely with St. John's Wort (I didn't experience any).
A multidimensional approach to treating depression without medication follows. All except for no. (7.) are safe to use with medication, but not SJW, because of interactions, and it's sensible to check out anything else first, like Ginkgo Biloba, Gotu Kola, or supplements, such as SAMe, 5HTP, or L-phenylalanine, with your doctor. (1.) Take at least 4 Omega 3 fish oil supplements, daily: (certified free of mercury) it is best if consumed with an antioxidant, such as an orange, or its FRESHLY SQUEEZED juice. If vitamin E is added, it should be certified as being 100% from natural sources, or it may be synthetic: avoid it! In the winter months, if not getting sufficient daily exposure to strong light, see http://www.mercola.com SEARCHBAR: enter: "vitamin D3". Go to a doctor and ask for a 25(OH)D, also called 25-hydroxyvitamin D, blood test. When you get the results, don’t follow the typical “normal” reference range, as these are too low. The OPTIMAL value that you’re looking for is 45-52 ng/ml (115-128 nmol/l)". The company which tests your levels has to be one of those using the correct form of test, and this topic is addressed via the searchbar at Mercola.com - "vitamin D3; testing". Also take a vitamin B complex which is certified as being 100% of natural origin; the deficiency in vitamin B9 (folate, or folic acid) that most depressed people have, is known to cause depression. Around 30% - 40% of depressed people have low vitamin B12 levels. (2.) Work up slowly to at least 20 minutes of daily exercise, or 30 - 60 mns, 5 times weekly in daytime, outside. Too much exercise can cause stress, which isn't wanted when dealing with depression. (3.) Occupational therapy (keeping busy allows little time for unproductive introspection, and keeps mental activity out of less desirable areas of the brain).
(4.) Practice a relaxation method, daily, and when needed, such as: (free) http://www.drcoxconsulting.com/managing-stress.html or http://altmedicine.about.com/cs/mindbody/a/Meditation.htm or http://www.wikihow.com/Meditate or Tai Chi, Qi Gong, or yoga. (5.) Initially, at least, some form of psychotherapy or counselling; later, perhaps either Cognitive Behavio(u)ral Therapy, (a free E course in it, which may well reduce the time needed in therapy, as should *, & ** is at: http://ecouch.anu.edu.au/welcome ) or Rational Emotive Behavio(u)ral Therapy for, say, 6 months. (6.) Maintain a mood chart, and daily activities schedule**. (7.) As options, if desired, either a known, effective herbal remedy, such as St. John's wort, (get a German variety, if possible; local ones may vary in effectiveness. Jarsin, Perika, and Kira brands have been recommended as being effective. Take with a meal), Ginkgo Biloba, Gotu Kola, or supplements, such as SAMe, 5HTP, or L-phenylalanine: see: http://www.indepression.com/depression-natural-remedy.html (from vitamin and health food stores, some supermarkets have old/inferior types, or mail order: Google: " ... ; supplies"). If 5HTP is used to boost serotonin levels, (which are low in depressed people) it is best taken with a high carbohydrate, minimal protein meal, like pasta with tomato & basil, and avoid protein for 90 minutes, before, and after, to maximise the amount crossing the blood/brain barrier. 80% of people in the Western world have low magnesium levels; this is known to cause depression & anxiety. Try pharmacies & supermarkets for the magnesium supplement types shown in http://www.real-depression-help.com/magnesium-for-depression.html
Low levels of calcium, and potassium can also cause depression. A quiz is at http://psychcentral.com/depquiz.htm if positive, see a doctor. Have your blood tested, and correct any deficiencies, preferably through improved nutrition. Use sea salt, http://www.naturalnews.com/025883.html as many people are iodine deficient, adversely affecting thyroid function. Read: The Depression Cure: The 6-Step Program to Beat Depression without Drugsby Stephen S. Ilardi PhD, & Self-Coaching: The Powerful Program to Beat Anxiety and Depression, 2nd Edition, Completely Revised and Updatedby Joseph J. Luciani, & "Lift your mood now." by * John D Preston, Psy.D. 2001, New Harbinger Publications, Inc., 5674 Shattuck Avenue, Oakland. CA, & "Feeling Good - the new mood therapy" ** by David D. Burns, M.D., from your bookstore, or Amazon.com. See http://your-mental-health.weebly.com/b.htmlFEMALES:Depression-Free, Naturally: 7 Weeks to Eliminating Anxiety, Despair, Fatigue, and Anger from Your Life (Paperback) by Joan Mathews Larson, & Healing Depression & Bipolar Disorder Without Drugs (Paperback) by Gracelyn Guyols. See http://www.safemenopausesolutions.com/clinical-depression.html & www.womentowomen.com IF TAKING ANTIDEPRESSANTS: I suggest that you check out www.drugs.com & www.rxlist.com and wean off, in accordance with http://www.theroadback.org/workbook.htm and begin the core treatments below immediately, and the herbal remedies, or OTHER supplements, like SAM-e, 5HTP, or L-phenylalanine, when below 50% weaning dosage. Most doctors are only taught: "antidepressants, therapy, and if resistant, ECT". ~~~ Take folate (vitamin B9) in the form of a multivitamin (400 to 800 micrograms). St. John's wort should NOT be taken with prescription antidepressants, birth control pills, protease inhibitors for HIV, theophylline, warfarin, digoxin, reserpine, cyclosporine, or loperamide. View http://www.hbcprotocols.com/sjw-trial.html and http://www.hypericum.com and note the information about the requirement for both hyperforin, as well as hypericin but also note the test results show contamination by pesticide residues, and heavy metals, which is why I don't recommend HBC products. * has short, easily read and implemented chapters, and is ideal to start with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ DEPRESSION IN OTHERS: Read: "Help Me, I'm Depressed: How To Effectively Help Your Family Members, Friends, and Colleagues Dealing With Depression" by Jody Ehrhardt, from your bookstore, or Amazon.com. Some of the things you can do to help a depressed person are: Ask them to: Go for a (preferably 20 mn brisk) walk in daylight with you. Practice with you (at first; later, by themselves, daily) a form of relaxation; 4 types are shown at http://your-mental-health.weebly.com/l.html The easiest to learn is the Progressive Muscle Relaxation, but even just gazing at a candle burning in a semi darkened room for 15 - 20 mns is helpful. Go out for coffee, a movie, meal, or other entertainment. Depressed people often tend to withdraw, when it is a highly inadvisable thing to do, so try something like: "I'd really like you to come with me for ... - It'd be good for both of us", or similar. Depressed people often isolate themselves, staying inside, and not getting regular daily exposure to sufficient levels of sunlight to produce adequate levels of vitamin D3, and this exacerbates, and even causes depression. Most people in the USA are deficient in this very important vitamin, and even 50% of the population of those in Australia in temperate latitudes. Depressed people often eat poorly, so it is a good idea to take some healthy, balanced meals over, and eat with them, perhaps leaving some more in the refrigerator, for later. Suggestions: Oily, cold water fish, such as salmon, mackeral, cod, or (less often) tuna, along with vegetables like sweet potato/yams, and broccoli, or salads with avocado, sprouts, grated carrot & cheese, beans, rice, tomato & celery.
If they are agreeable, provide Omega 3 supplements, and either the recommended St. John's wort, or one of the supplements below. (1.) Take at least 4 Omega 3 fish oil supplements, daily: (certified free of mercury) it is best if consumed with an antioxidant, such as an orange, or its FRESHLY SQUEEZED juice. If vitamin E is added, it should be certified as being 100% from natural sources, or it may be synthetic: avoid it! In the winter months, if not getting sufficient daily exposure to strong light, see http://www.mercola.com SEARCHBAR: enter: "vitamin D3". Go to a doctor and ask for a 25(OH)D, also called 25-hydroxyvitamin D, blood test. When you get the results, don’t follow the typical “normal” reference range, as these are too low. The OPTIMAL value that you’re looking for is 45-52 ng/ml (115-128 nmol/l)". The company which tests your levels has to be one of those using the correct form of test, and this topic is addressed via the searchbar at Mercola.com - "vitamin D3; testing". Also take a vitamin B complex which is certified as being 100% of natural origin; the deficiency in vitamin B9 (folate, or folic acid) that most depressed people have, is known to cause depression. Around 30% - 40% of depressed people have low vitamin B12 levels. (2.) Work up slowly to at least 20 minutes of daily exercise, or 30 - 60 mns, 5 times weekly in daytime, outside. Too much exercise can cause stress, which isn't wanted when dealing with depression.
(3.) Occupational therapy (keeping busy allows little time for unproductive introspection, and keeps mental activity out of less desirable areas of the brain). (4.) Practice a relaxation method, daily, and when needed, such as: (free) http://www.drcoxconsulting.com/managing-stress.html or http://altmedicine.about.com/cs/mindbody/a/Meditation.htm or http://www.wikihow.com/Meditate or Tai Chi, Qi Gong, or yoga. (5.) Initially, at least, some form of psychotherapy or counselling; later, perhaps either Cognitive Behavio(u)ral Therapy, (a free E course in it, which may well reduce the time needed in therapy, as should *, & ** is at: http://ecouch.anu.edu.au/welcome ) or Rational Emotive Behavio(u)ral Therapy for, say, 6 months. (6.) Maintain a mood chart, and daily activities schedule**. (7.) As options, if desired, either a known, effective herbal remedy, such as St. John's wort, (get a German variety, if possible; local ones may vary in effectiveness. Jarsin, Perika, and Kira brands have been recommended as being effective. Take with a meal), Ginkgo Biloba, Gotu Kola, or supplements, such as SAMe, 5HTP, or L-phenylalanine: see: http://www.indepression.com/depression-natural-remedy.html (from vitamin and health food stores, some supermarkets have old/inferior types, or mail order: Google: " ... ; supplies").
80% of people in the Western world have low magnesium levels; this is known to cause depression & anxiety. Try pharmacies & supermarkets for the magnesium supplement types shown in http://www.real-depression-help.com/magnesium-for-depression.html or magnesium chloride. Low levels of calcium, and potassium can also cause depression. Have your blood tested, and correct any deficiencies, preferably through improved nutrition. An improvement can be noticed in as little as a week, if a deficiency is the cause. Use sea salt, http://www.naturalnews.com/025883.html as many people are iodine deficient, adversely affecting thyroid function. Google: "depression quizzes" and if positive, print, and take to your doctor, to eliminate medical causes. Read: The Depression Cure: The 6-Step Program to Beat Depression without Drugsby Stephen S. Ilardi PhD, & Self-Coaching: The Powerful Program to Beat Anxiety and Depression, 2nd Edition, Completely Revised and Updatedby Joseph J. Luciani, & "Lift your mood now." by * John D Preston, Psy.D. 2001, New Harbinger Publications, Inc., 5674 Shattuck Avenue, Oakland. CA, & "Feeling Good - the new mood therapy" ** by David D. Burns, M.D., from your bookstore, or Amazon.com. * has short, easily read and implemented chapters, and is ideal to start with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ POSTPARTUM - POST NATAL DEPRESSION: Take the quiz at: http://pediatrics.about.com/library/quiz/blquiz_ppd_scng.htm View http://www.womentowomen.com on postpartum depression, and their views about the use of antidepressants, which coincide largely with mine. Read: "Baby Blues - Goodbye Baby Blues Postpartum Depression Treatment for Postpartum Symptoms" by Healing Natural Oils, and "Natural Healing for Depression: Solutions from the World's Great Traditions And Practitioners" *** by James Strohecker and Nancy Shaw Strohecker, & Postpartum Depression Demystified: An Essential Guide for Understanding and Overcoming the Most Common Complication after Childbirth by Joyce A. Venis RNC and Suzanne McCloskey, & Postpartum Depression For Dummies by Shoshana S. Bennett and Mary Jo Codey, & and Restore Well-Being" , & St. John's Wort by Hyla Cass, & Surviving Post-Natal Depression: At Home, No One Hears You Scream by Cara Aiken. View: Postpartum Depression Demystified: An Essential Guide for Understanding and Overcoming the Most Common Complication after Childbirth by Joyce A. Venis RNC and Suzanne McCloskey (Kindle Edition - Mar 7, 2007) - Kindle Book, from your bookstore, or Amazon.com. See http://your-mental-health.weebly.com/r.html & http://alternative-complementary-health.weebly.com/dr-hyla-cass---womens-health.html and get her book, or audio course, and enter her name in the searchbar at Amazon.com
Chances are, a doctor will prescribe antidepressants, when what you would benefit from most is replacement NATURAL hormones, like estriol (NOT Premarin, which is SYNTHETIC estradiol; known to sometimes cause cancer) and supplements, like DHEA (according to Dr. Hyla Cass*** who is an expert at natural healing for women. NOTE: Dr. Cass has just released a new course about womens health: Eight Weeks to Vibrant Health: A Take Charge Plan for Women to Correct Imbalances, Reclaim Energy and Restore Well-Being by Hyla Cass MD and Kathleen Barnes or the audio: A wealth of health remedies and field-proven advice... In this new audio course, Dr. Hyla Cass guides you step-by-step through all the things you need to know to transform your health starting right now ... and literally hundreds of real-world tips, exercises, strategies and gems of knowledge from the brilliant mind of Dr. Hyla Cass. See http://alternative-complementary-health.weebly.com/dr-hyla-cass---womens-health.html for more details. Google: "naturopaths; (your location)" who can have them formulated by a compounding pharmacy (several are shown in appendix F ***). In the meantime/otherwise: St. John's wort helps most people; tolerance doesn't develop, and the few side effects don't occur often, and even then are normally not severe; it usually takes 2 weeks to start becoming effective, and another 2 - 4 for peak effectiveness.
Note, however, that it can interfere with some birth control pills, and should be discontinued before surgical procedures, and not resumed until healed. Also, it may negatively impact vitamin D3 levels, so they should be optimised - see http://articles.mercola.com/sites/articles/archive/2008/12/16/my-one-hour-vitamin-d-lecture-to-clear-up-all-your-confusion-on-this-vital-nutrient.aspx View the SJW, & HYPERICUM websites via page B, at 8m.com. Most people are suggestible, to some degree, so you could either seek professional hypnotherapy, or more along such lines is on page 3, at Weebly. Quicker, cheaper, and more conveniently: http://www.hypnosisdownloads.comOvercome Postnatal Depression: It's an awful thing to experience depression at any time but postnatal depression can be particularly difficult because of your new arrival. Extreme exhaustion, apathy, tearfulness and self-reproach and guilt go hand in hand with the experience of postnatal depression. Postnatal depression is not the baby blues: It's important to distinguish between the 'baby blues' which usually lasts only a few days after the birth and is experienced by many new mothers largely because of hormonal changes and 'proper' postnatal depression. Baby blues lifts quickly once hormonal balance is restored and sufficient rest is gained. Postnatal depression is different from the baby blues and affects about 10 % of new mothers. The depression often starts after the mother has been discharged from the hospital.
Causes and contributing factors of postnatal depression: Some women who suffer postnatal depression don't have the support network around them that would help ease their situation. However they can still come out of the depression quickly and start to feel much more able to cope again. Many women who experience postnatal depression doubted their own ability to be a good mother before they gave birth. Others found their baby difficult to 'connect' with and felt depressed because of that. The more depressed they become the less they feel connected with the baby and so a 'vicious circle' formed.
Escape the illusions depression creates: Depression makes us think in narrow and blinkered ways. When you relax deeply you have the chance to gain access to the part of your mind which can think clearly and produce much healthier and more positive feelings. As you start to feel better all your relationships will improve not just your relationship with your baby. Remember all mothers recover from postnatal depression. As your recovery proceeds, the bad days get fewer and less upsetting and the good days increase. Gradually the bad days will disappear completely. Imagine how it's going to feel when you can start to get proper rest and feel lively and optimistic again. Depression can start quickly and it can also start to lift quickly and once you learn more about it you can start to keep it away for good. ~~~ It's a good idea to have a blood test to check out whether you are deficient in vitamins, Omega 3 fatty acids, or minerals; particularly zinc. USA - Zinc Tally (Metagenics), and in Australia, Thompsons have: ORGANIC ZINC (health food stores/pharmacies). If access to blood tests is a problem, just try the zinc for a few weeks, to see if improved. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Seasonal Affective Disorder: Get bright light on awakening, preferably for 2 hrs, but at least 30 mns, to reset your circadian rhythm. It's also a good idea to get bright light again in the evening, so you cover a daily span of 14 hrs; say 7 - 7.30 AM and 7.30 - 9 PM, then reduce light levels to simulate approaching darkness, in preparation for sleep. Depression impairs cognitive functioning, and can cause insomnia, which is addressed at http://your-mental-health.weebly.com/o.html Optimise your vitamin D3 levels. From: http://www.vitamindcouncil.org/depression.shtml "In 1999, in an even more interesting study, vitamin D scientist, Bruce Hollis, teamed up with Michael Gloth and Wasif Alam to find that 100,000 IU of vitamin D given as a one time oral dose improved depression scales better than light therapy in a small group of patients with seasonal affective disorder". View: http://drbenkim.com/vitamin-d-facts.htm & http://articles.mercola.com/sites/articles/archive/2008/12/16/my-one-hour-vitamin-d-lecture-to-clear-up-all-your-confusion-on-this-vital-nutrient.aspx
Go to a doctor and ask for a 25(OH)D, also called 25-hydroxyvitamin D, blood test. When you get the results, don’t follow the typical “normal” reference range, as these are too low. The OPTIMAL value that you’re looking for is 45-52 ng/ml (115-128 nmol/l)". The company which tests your levels has to be one of those using the correct form of test, and this topic is addressed via the searchbar at Mercola.com - "vitamin D3; testing". Many people in Western countries are lacking in minerals, such as zinc*, magnesium*, and calcium*, & vitamin D3, (U.S.A. only: INSIST ON the following, or be misled! "The correct test is 25(OH)D, also called 25-hydroxyvitamin D" - "I strongly recommend using LabCorp for these reasons until Quest can guarantee accurate, usable results." From Mercola.com - Enter: TEST VALUES FOR VITAMIN D DEFICIENCY in their searchbar ). Dr. J. Cannell, at http://vitaminDcouncil.org advises that the co-factors required for optimal absorption and utilisation, and which are lacking in the American diet are good levels of magnesium, zinc, boron, and vitamin K2 ( view: http://articles.mercola.com/sites/articles/archive/2011/03/26/the-delicate-dance-between-vitamins-d-and-k.aspx ). Use sufficient "daylight" fluorescents (not "cool white") to produce bright light; at least 80 watts, for 14 hrs daily, and enter "light bulbs" in the searchbar at Mercola.com. If you can't have them at work, get bright light on arising, and when at home, until bedtime, and go outside, preferably in sunlight, during breaks.
Regular depression treatment is shown at http://your-mental-health.weebly.com/1.html and page b. An option (not cheap): Google: "visors; fluorescent; seasonal affective disorder; supplies", also: "vitamin d3; natural sources; supplies", but the ones from health food, and vitamin stores will do, in the short term, if you don't want Dr. Mercola's vitamin D3 spray. A less expensive approach would be one Mercola light bulb (keep spares) with regular "daylight ones" in support, and vitamin D3 from a vitamin store. Also check out http://vitaminDcouncil.org & http://drbenkim.com/ & www.naturalnews.com on vitamin D3; they all agree on the optimal range. I use 5 x 1000 IU vitamin D3 capsules, daily, in winter; (latitude 35 degrees, South) you may need 6 - 8, capsules, depending on your daily exposure to sunlight. At a recommended minimum, have one test before starting, to establish your base level, then another, at the end of winter, and one at the end of summer. There are self test kits (except for New York) that you can send off, if you want to avoid high medical fees. Google them, if interested. There is also a regular testing program that you can join, to reduce costs.www.grassrootshealth.net/daction offer low cost postal 25(OH)D testing. HOME TEST KITS: http://www.zrtlab.com/vitamindcouncil/
You can learn to vary your dosage, according to sunlight exposure. Closely examine http://nadir.nilu.no/~olaeng/fastrt/VitD… (you really need to know what you are doing, with this calculator). Dr. Mercola recommends 20 mns daily, with 40% of the body exposed to full sun, for a Caucasian, and as much as 2 hrs for someone with very dark skin. Most Americans are deficient in vitamin D3; black Americans in Northern states are particularly so, sometimes causing Ricketts. Light Therapy: For years, light therapy has been used to treat seasonal affective disorder, a type of depression caused by short winter days and extended darkness. A lack of exposure to sunlight is responsible for the secretion of the hormone melatonin, which can trigger a dispirited mood and a lethargic condition. Light therapy helps to regulate the body’s internal clock in the same way that sunlight does. Light therapy is an effective treatment for seasonal affective disorder, and it may reduce the symptoms of non-seasonal depression as well.
SAD and St. John's Wort. - Two groups diagnosed with seasonal affective disorder (SAD - depression peaking in fall/winter and declining during spring/summer) were treated with 900 mg of St. John's Wort plus 2 hours' exposure to bright light or 2 hours of dim light over 4 weeks. Both groups improved significantly, suggesting that St. John's wort may be an effective therapy in patients with SAD. J Geriatr Psychiatry Neurol, Oct. 1994. http://www.personalhealthzone.com/stjohnswort2.html Address both aspects of S.A.D. - the reduced number of hours of daylight, and the corresponding reduction in the amount of vitamin D3 which your body is able to produce during the winter months (negligible, or zero, in many latitudes far from the Equator). Use recommended brands; Perika, Jarsin, or Kira; otherwise a standardised German variety. View the SJW and Hypericum websites, on page B, at Weebly. Check out: http://articles.mercola.com/sites/articles/archive/2006/10/10/more-evidence-of-the-benefits-of-full-spectrum-lighting.aspx &http://tanningbeds.mercola.com/
Dr. J. Cannell, at http://vitaminDcouncil.org is now recommending 10,000 iu of vitamin D3, ( NOT VITAMIN D2! ) daily, for depressed people. The Vitamin D Newsletter: April 21, 2010: More letters: "Vitamin D deficiency is but one cause of major depression; there are lots of others. However, I now recommend that anyone struggling with depression should take at least 10,000 IU /day with frequent 25(OH)D blood tests to assure levels of at least 100 ng/ml and to monitor for toxicity". He advises that the cofactors required for optimal absorption and utilisation are good levels of magnesium, zinc, boron, and vitamin K2. 59% of Americans are deficient in vitamin D3. Those with the lowest levels are 11 times more likely to be depressed (www.mercola.com). A deficiency in calcium can also cause depression; vitamin D3 is needed so it is utilised, and good levels of magnesium ensures it is deposited on bones, (preferably with some weight bearing exercise) where it belongs, rather than in blood vessels. _____________________________________________________________________________________ TEEN DEPRESSION: There is a relationship between melatonin, which is produced by the brain during sleep, and the neurotransmitter, serotonin, which has been shown to be low in people suffering from depression. Although pre-teens need around the same sleep time as adults, teens may need up to 9.5 hrs. The thing is, many teens are naturally predisposed to, or habitually prefer to stay up late, and get up late, but societal, and school demands are such as to often preclude this. Some schools are changing their timetables to accomodate this, but they are, so far, few, and far between. Get bright light on awakening, preferably for 2 hrs, but at least 30 mns, to reset your circadian rhythm. It's also a good idea to get bright light again in the evening, so you cover a daily span of 14 hrs; say 7 - 7.30 AM and 7.30 - 9 PM, then reduce light levels to simulate approaching darkness, in preparation for sleep. Depression impairs cognitive functioning, and can cause insomnia, which is addressed on pages 1, and o, at http://your-mental-health.weebly.com Take the depression quiz at http://www.blackdoginstitute.org.au and print the result. Take to a doctor, for tests. I advise against the use of antidepressants for those less than around 24 -25, due to their increased risk of suicide, homicide, or aberrant behaviour. Many of those who use antidepressants report feeling loss of emotions, and/or a feeling of being "zombified". The rate of side effects is around 25% - 30%, and something that they don't tell people is that these can include, rarely, permanent sexual dysfunction, inorgasmia (inability to climax) and involving, in males, the total inability to attain an erection. I believe that it is wise not to take such risks unnecessarily, without at least first trying the alternatives. If antidepressants are offered, say "thank you very much, doctor", and pocket the prescription, but don't fill it until giving the alternative treatments a good tryout. Antidepressants will still be available, if required, (unlikely) but it's best to avoid the risks, and side effects, if at all possible. I only recommend their use as a treatment of first choice in exceptional circumstances. Check out: http://articles.mercola.com/sites/articles/archive/2010/05/08/robert-whitaker-interview.aspx and related articles. Most doctors, are only taught: "antidepressants, therapy, and if resistant, ECT", and both they, and psychiatrists (who are too busy to pass on their knowledge of other treatments, if they are aware of such) may be receiving rewards, or inducements/freebies from pharmaceutical companies, to prescribe their brands.
View http://articles.mercola.com/sites/articl… and http://articles.mercola.com/sites/articl… See pages 3, and b, at Weebly, for effective, non medication based depression treatments. Try them for 3 - 6 months, to see if they are sufficient. If not (which is unlikely) the core treatments should still be maintained, as neither antidepressants, nor St. John's Wort, or supplements should be relied on as the sole treatment for depression. Always check out medications first at www.drugs.com & www.rxlist.com & http://iguard.org and read any inserts, or labels. Be on the alert for any of the abovementioned effects. Wean off antidepressants in accordance with http://theroadback.org/workbook.htm I suggest that you use the many teen resources on page 2, at Weebly. Most people these days are deficient in vitamins, minerals, and/or Omega 3 fatty acids, so a sensible approach is to test for, and address any which are found, because they may well be the cause, or exacerbating the depression. Note that St. John's Wort usually takes 2 - 6 weeks to start reaching maximum effectiveness, and there are things you need to know about it, so don't just pick up the first one you see in a supermarket and expect instant results. Check out the information provided, particularly the SJW & HYPERICUM websites, and choose an EFFECTIVE brand! Perika, Jarsin, or Kira are recommended. See http://wiki.answers.com/Q/Can_you_take_St_Johns_Wort_and_5-HTP_at_the_same_time Google: "St. John's Wort; 5-htp" Teens tend to want things: "right here; right now" and 5-htp acts quicker, but use a maximum daily dosage of 50 mg. Read: When Nothing Matters Anymore: A Survival Guide for Depressed Teens by Bev Cobain R.N. C., & Beyond the Blues: A Workbook to Help Teens Overcome Depression by Lisa M. Schab, & Understanding Teenage Depression: A Guide to Diagnosis, Treatment, and Management by Dr. Maureen Empfield and Nicholas Bakalar, & A Relentless Hope: Surviving the Storm of Teen Depression by Gary E. Nelson, from your bookstore, or more media is at Amazon.com searchbar: teenage depression. View http://www.teendepression.org/
Females could be helped by maintaining a daily journal, and mood chart, (rating out of 10) and seeing if they can correlate it with their menstrual cycle. If so, view page R about PMS/PMDD. Use http://www.patientslikeme.com/mood/community?gclid=CMvT06b9_J4CFSIjagodARezig - MOOD CONDITIONS FORUM. Many other teenage girls experience similar problems, but women advise that, as they mature, get more used to their changing bodies, and their raging hormonal fluctuations, and their brains reach full development in early adulthood, and they find their way in the world, then things get better. _____________________________________________________________________________________ MEDICATION & DEPRESSION: A previous answer follows: Antidepressants/anxiolytics either don't work for, cause side effects, or lose efficacy, over time, with a considerable proportion of people; probably more than 50%. See: http://articles.mercola.com/sites/articles/archive/2010/05/08/robert-whitaker-interview.aspx & http://suiciderateup.wordpress.com I suggest that you view http://your-mental-health.weebly.com/3.html about depression, then page B. Check out www.drugs.com & www.rxlist.com and wean off, in accordance with http://www.theroadback.org/workbook.htm and begin the core treatments immediately, and the herbal remedies, or OTHER supplements, like SAM-e, 5-htp, or L-phenylalanine, when below 50% weaning dosage. St. John's wort has anxiolytic, as well as antidepressant properties, so consider taking a recommended brand, along with a low dosage of 5-htp, (50 mg daily; no more!) which works quicker than the wort, and employing the core treatments shown for depression, and a relaxation method, and/or the EFT. SJW is thought to work by increasing the levels of multiple neurotransmitters moderately, rather than just boosting those of serotonin considerably, as with many antidepressants. Check out: http://www.foodforthebrain.org/content.a… At least, give the above a trial period of 3 - 6 months, after weaning off, to see if they are sufficient. If not, (which is unlikely) medications will still be available, but maintain the core treatments as complementary ones, because they treat the cause, rather than mask symptoms.
There are various kinds, and levels of depression, with at least 7 different causes. Different treatments may apply. Doctors and psychiatrists rely too much these days on medications, and are overly influenced by the sales reps of the drug companies, who profile them psychologically, and study their prescribing record, then offer rewards, freebies, courses, payments to lecture; even attendance fees to view lectures. Use the Mercola.com SEARCH BAR, about how drug company money has corrupted psychiatry, & view: http://articles.mercola.com/sites/articles/archive/2007/08/18/drug-company-reps-are-using-psychological-warfare-techniques-on-your-doctor.aspx People who ask their doctor for a certain brand have it prescribed 70% of the time, hence the huge media campaigns - see http://www.naturalnews.com/010315_advertising_drugs_doctors.html The feedback that I have received here is that antidepressants work, if they do, by blunting the emotions. Many users describe it as "zombification", or emotional deadness. They produce side effects in around 25% - 30% of cases, and they can sometimes (rarely) include the possibility of permanent inorgasmia, (inability to achieve orgasm: "I haven't tried zoloft, but since the very first lexapro tablet I ever took, I have never had an orgasm again. And I came off it a year ago".) or even the permanent loss of the ability for a male to achieve an erection, which is something they don't advertise.
Although they may limit the lows, they also limit the excitement, and joys of life. That effect is far less pronounced with St. John's wort, and may be unnoticeable. Antidepressants have demonstrated increased rates of suicide, homicide, and aberrant behaviour, especially in people under the age of around 24 - 25. Note the warnings on the label/insert, or at www.drugs.com The wort carries no such risks, and side effects are rarer, generally much milder, and never permanent., so why take an unnecessary risk? I suggest that such people immediately adopt the core treatments shown, and consider using the herbal remedies, or OTHER supplements. If antidepressants are offered, say "thank you very much" and pocket the prescription, but don't fill it until giving the natural & alternative treatments a trial period of at least 3, and preferably 6 months. Antidepressants will still be available, if required, (unlikely) but it's best to avoid the risks, and side effects.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ MALE'S EXPERIENCE OF DEPRESSION:
It took me a long time to realize how extensive the influence of depression was in my life. That was partly because of a set of aggressive behaviors that I never associated with the illness. Researchers have singled out exactly these symptoms as typical of depressed men and very different from those experienced by women.
A few years ago, a Johns Hopkins health bulletin published an interesting and helpful list that contrasted the depression symptoms of men and women. Here are a few of the key differences they identified:
Women tend to feel sad and worthless, men angry and underappreciated. Women withdraw when hurt, men attack. Women feel anxious and scared, men suspicious and guarded. Women believe they can solve the problem by being better partners, men by being treated better by their partners. Women ask, am I lovable enough? Men ask, am I being loved enough? Women blame themselves, men blame others.
That last one really clicked: men blame others. Those words immediately brought to mind a long and painful period when I did exactly that and caused my wife a lot of pain. Rather than face the inner hurt as my own, I pushed the pain onto the people I was closest to. Blame led to outbursts of rage and verbal abuse and a terrible feeling that I might be getting out of control. It was some relief to learn that this behavior was another side of depression, but it hardly made up for the emotional damage I had caused.
The research has revealed a lot more about depression in men. Not knowing how to get better, men often turn to alcohol or drugs for relief. They also create escapist fantasies of finding a new partner or a new job, convinced that a fresh start in life will end their problems. Risk-taking can also increase. Men might seek out dangerous sports, drive recklessly or look for sex outside marriage. Both the cause and cure for unhappiness are out in the world, not within - yet there is no recovery out there for them to find.
These symptoms are so different from what we think of as depression that it’s hard to see the connection. The traditional criteria used in a diagnosis include prolonged periods of bleak and despairing mood, feelings of worthlessness, lack of mental focus, loss of energy, a tendency to isolate from contact with people - these and the rest of the criteria are all about passivity and inaction, not aggressive, action-oriented behavior. The contrast is a reminder of how complicated the phenomenon known as depression can be. Men don't imagine for a minute that depression may be their underlying problem. Denial comes easily when you can point to your wife or kids or job as the issue. The idea of treatment seems irrelevant or insulting.
But the anger and acting out aren’t the whole story of men’s depression, certainly not of mine. Men also experience depression in the more expectable ways, feeling so low and lacking in energy that it’s hard to get out of bed. They can be overwhelmed with shame and despair, live with shattered self-esteem and lose the ability to focus on their work. It’s hard to imagine that the two sets of symptoms could occur together. But that was exactly what happened to me.
I displayed many of the angry and aggressive symptoms for years without linking them to depression. And that was at a time when I knew I was depressed but only thought of it in conventional terms. I never even mentioned the outbursts of anger, the blaming and the rest to the therapists who treated me for depression. Nor did any therapist ever mention these symptoms until the last couple of years. So I went through periods of angry storming and periods of flat-on-my-back depression without understanding that they were different sides of the same disorder.
Terrence Real, the therapist and author of I Don’t Want to Talk About It, calls the acting out behaviors covert depression. He describes numerous cases of men finally ending their anger and rage when they were able through difficult therapy to make a connection between their own emotional history of inner pain and their present experience. One of the reasons these breakthrough moments are so hard to get to relates back to the way these men grew up. It’s also the way I grew up.
As Real points out, boys learn early, as I did, to break away from close ties to their mothers and from the feeling and nurturing sides of life. The message is clear: women take care of all that. Men put their feelings under lock and key in order to go out and fight to get ahead in what my father always called the rat race of earning a living. That meant scrambling through a crowd to get somewhere, kicking aside anyone in your way, fearful of being kicked out yourself. In my world, you were to run that race with style and finesse, but you still had to get the job done. There were all sorts of ways to measure how well you were doing, but money was the big one. If you didn’t have money and the house and cars to go with it, you’d likely feel like a complete failure as a man. If you won, it was because you were strong and smart enough to make your own way. The whole idea was that you were on your own, looking out for yourself and your family and for no one else.
The strange thing is that all this became part of my life as a boy growing to manhood, even though my father only mentioned these values a few times, and no one tried directly to drill it into me. I learned and internalized the lessons about emotional control and restraint, about having to be physically strong and feel the power of being a man, about having to compete and be first as often as I could from what I observed and felt.
I learned about controlling feelings partly from watching my friends change from playful kids to restrained teenagers, putting aside “girlish” displays of emotion. I also learned to control my emotions in even more damaging ways within my family. There was a constant tension and simmering anger between my parents. When deep feelings came out, they were usually explosive and destructive. I walled myself off from that and kept myself as far away from showing or even feeling emotion as I possibly could. So the normal male restraint became more intense in me because it was a matter of survival not to be pulled into that dangerous realm.
So a depressed man - even one trying hard to deal honestly with inner pain - first has to undo a lot of learned life experience. The habits of emotional denial, blaming others for his problems, anger and aggression - and the rest - have to stop before meaningful recovery can begin.
I haven't tried zoloft, but since the very first lexapro tablet I ever took, I have never had an orgasm again. And I came off it a year ago. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ See http://www.theroadback.org/ about Lexapro, if in any doubt.
One way is to get a mortar, and pestle, and crush tablets to a powder; put it in a long, thin line, and work out correct proportions, perhaps cutting the line in half once, and then repeatedly (measurements need only be approximate). A more accurate way is to dissolve them in water, and use a graduated medication measuring container, from a pharmacy. I know Lexapro have a liquid version, suitable for this purpose, but am unsure about yours.
Another option is to replace it, 10% daily, with Prozac; stabilise for a short while, then wean off the Prozac (said to be considerably less troublesome, for most people). Check out http://www.itmonline.org/arts/ssri.htm & http://www.antidepressantsfacts.com/taper.htm SSRI WITHDRAWAL SCHEDULE & * http://theroadback.org/workbook.htm & http://www.benzobuddies.org/benzodiazepine-information about yours. From Y!A: "I have heard from friends helping others off meds that a key ingredient to stop the horrible withdrawals is to take doses of calcium gluconate & magnesium carbonate. These are the two minerals the body is deficient of and create the terrible withdrawals you're having". ~~~
I suggest that at least use the core treatments (have you had CBT, or counselling? - see http://curetogether.com/depression/ig/treatment-effectiveness-vs-popularity) perhaps, once below 50% weaning dosage with a RECOMMENDED brand of St. John's Wort (I strongly doubt that most of the people in the survey did; probably just OFF THE SHELF, or OTC substandard/old product, containing too little hyperforin with the hypericin - view http://www.ncbi.nlm.nih.gov/pubmed/10759336?dopt=Abstract ) with meals and possibly, when almost fully weaned, 50 mg of 5-htp daily. If 5-htp is used to boost serotonin levels, (which are low in depressed people) it is best taken with a high carbohydrate, minimal protein meal, like pasta with tomato & basil, and avoid protein for 90 minutes, before, and after, to maximise the amount crossing the blood/brain barrier. Alternatively, take SAMe with the core treatments, but don't use anything else.
It may be advisable to return to full dosage until stabilised, then begin slow weaning, if experiencing abrupt discontinuation symptoms (commonplace; sometimes serious, like seizures). ~~~ ______________________________________________________________________ COOKING: DEPRESSED The quick and easy way is to break off some florets of broccoli, and cut some chunks of butternut pumpkin/squash, or yam/sweet potato and boil in water with a little iodised, or sea salt; 2 mns to prepare; allow to boil for 1, or 2 mns, then cook from retained heat until the desired degree of cooking is attained. Simply add a can of beans, or peas for a reasonably nutritious meal.
You can improve it by boiling butternut pumpkin/squash and broccoli florets until soft enough to mash with some olive, or coconut oil, and possibly peanut butter, if you need energy dense foods due to lack of appetite.
Take a natural multivitamin + mineral supplement daily. Google them, or,for a high quality US supplier go to http://www.mercola.com PRODUCTS , or NZ supplier (which I use, although I'm an Australian, but both, and all others lack sufficient vitamin D3) go to http://dan.xtend-life.com/product/Total_Balance_Unisex.aspx?id=796051 but select the type according to your gender.
Eat smallish meals 6 - 8 times daily. It is important to eat healthily, even when depressed, because I am informed by Dr. Mercola at www.mercola.com that our digestive tract produces most of the serotonin (a very important neurotransmitter) in our bodies.