Tobacco
Risk Factors and Treatment Options
Community Programs
Tools for Clinicians
Depression Facts
(Page 2)
Reach Out
Make contact with friends or family. Depression thrives on isolation. Meaningful contact with others can relieve your lonely feelings.
Check What You Are Eating
You may have started using excessive amounts of sweets or unhealthy foods as a temporary “comfort” for your feelings. Switch to healthier snacks and eat regular-sized portions. Then refer to the other tips mentioned here to start feeling better.
Stop Substance Abuse
Many people start abusing caffeine, alcohol, or illegal drugs as “medicine” for depressed feelings. But these chemicals can make things worse and interfere with prescribed medicines. Eliminate these substances to make room for a healthier diet and lifestyle.
What about herbs and supplements?
There is some research that shows the herb St. John’s wort may be effective for mild to moderate depression. However, St. John’s wort raises safety concerns. It is not regulated by the Food and Drug Administration and it can change the effectiveness of other medications being taken. If you are considering the use of St. John’s wort, be sure to discuss it with your doctor or other health care professional.
Be Positive
As you start these steps, tell yourself you are doing the right things to lighten your mood. Look for signs that your depression is lifting, such as resuming pleasurable activities or making efforts to connect with friends. Remind yourself daily of these positive trends.
What to do When Self-Care Doesn't Work
No matter how depressed you are, you can feel better. Self-care may be enough to pull you out of a mild depression. For a more serious depression, professional help may be needed.
The good news is that medical treatment can relieve symptoms of depression. Treatment includes counseling, medication, and selfcare.
Other Resources
Books
- Self-Esteem, Matthew McKay and Patrick Fanning, New Harbinger Publications Inc., 1992.
- The Mind &Body Health Handbook (formerly titled The Healthy Mind Healthy Body Handbook), David Sobel and Robert Ornstein, DRx, 1998.
- The Feeling Good Handbook, David Burns, Plume, 1999.
Hotlines
- National Depressive/Manic Depressive Association 1-800-826-3632
- National Drug and Alcohol Treatment Hotline 1-800-662-4357
- National Institute of Mental Health 1-800-647-2642