HOLISTIC THERAPY FOR DEPRESSION

It is normal to feel some amount of sadness, particularly at times of grief, loss or disappointment.

Depression however, is a deeper sense of low mood, one that is longer-lasting and feels more debilitating. With depression, it feels very hard to cope with daily life and many people with depression feel overwhelmed and struggle with doing everyday tasks like going to the shop or work.

Other symptoms of depression include:

• tearfulness

• a sense of hopelessness

• feeling helpless

• changes in sleeping habits - difficulty sleeping or sleeping a lot

• changes in eating habits - either eating too much or having no or very little appetite

• no interest in enjoyable activities

• unable to gain any enjoyment from things

• isolating - not wanting to speak to people or in socialising

• lack of sex drive

• irritability/anger

• thoughts or feelings of hurting yourself or others

• thoughts of suicide

Depression is regarded as having a biological and psychological basis and both of these can be helpfully addressed - you can feel better.

Often, the most difficult step when you are feeling depressed is reaching out for help.

The nature of depression and depressive, negative thinking in itself leads sufferers to feel helpless and hopeless and to believe that they will feel like this forever. That is not necessarily true. 

There are a range of therapies and things you can do to help yourself to feel better - sometimes the hardest step is starting to make changes. In recovering from depression even the smallest changes can help. 

Trying to eat well and managing to eat a variety of fresh foods, vegetables, complex carbohydrates, fruit and protein is important - particularly for those susceptible to mental health issues like depression or anxiety. Reviewing your diet can be an important first step in addressing low mood and depression.

Cutting down or completely cutting out alcohol can be a huge help too. Alcohol is a depressant and although many people with low mood or mental health problems find some short-lived relief in drinking alcohol, this will only make things worse in the long-run.

Cognitive Behavioural Therapy is also an effective talking therapy that helps with depression.  

In structured therapy sessions, CBT for depression can help you to see how your mood is linked to your thoughts and the things that you do... or don't do. Negative, dysfunctional thinking is often at the root of depression and a CBT therapist can help you learn how to recognise this, to challenge and change this to help improve your mood.

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Getting active - this can be the last thing you may feel like doing when you are down or depressed but trying to get active can help release feel good endorphins. Aiming for a walk, cycle or joining a local exercise or yoga class may be understandably daunting but a great thing to aim for to help take step to feeling better. 

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Small steps - when depression sets in, it can feel incredibly difficult or impossible to get motivated to get active, seek help or reach out to others. Aiming for small steps may help this feel more achievable. There is no need to do it all at once. Try setting yourself a small goal each day and make a point to recognise for yourself your achievements, no matter how big or small. 

Many people with depression and low mood find they do less, are less motivated and no longer want to speak to friends, family or to socialise. It is common that when depressed, people will do less of the things they once enjoyed. This can start a negative downward spiral of doing less and feeling worse, feeling worse and doing less. Trying to dosomething you could find enjoyable or beneficial can help to improve your mood, and as you feel better, you may feel like doing more. Even just tasking yourself with something small to do each day can be a help.

It may be helpful and important to seek professional help and support from an experienced and qualified professional who can help support you to instigate and maintain positive changes both in your lifestyle and thinking in order to overcome and manage depression.

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