Depression

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Depression

22 Ways to Beat the Blues

Life (oweeeee!) might be compared to a roller coaster. Rich man, poor man, beggar man, thief. Doctor, lawyer, Indian chief. Everyone has ups and downs. Why, even top experts on depression occasionally get bottomed out.

But what these depression experts know from experience is that nearly all cases of depression can be reversed—even the most serious ones. And for the not-so-serious ones (call them the blues, the blahs, or the I-just-don't-want-to-get-out-of-bed days), some very simple techniques can work wonders.

So if you're feeling down in the dumps, melancholy, like life is dragging you down and dragging you out, try one of these proven methods for making your spirits soar.

Sit back and enjoy (or at least tolerate) the tumble. Benjamin Franklin said that nothing is certain in this world but death and taxes. He missed something: sadness.

"Realize that feeling a little bad is no big deal," says William Knaus, Ed.D., a private practice psychologist in Long Meadow, Massachusetts. Psychologist Fred Strassburger, Ph.D., associate clinical professor of psychiatry at the George Washington University School of Medicine, adds: "Understand that the down feelings are temporary—don't get sadder because you're sad."

Do something active. Hanging around the house and moping is sure to make you more depressed. So this home remedy involves getting away from home. It doesn't matter much what you choose to do, as long as it's something active, says Jonathan W. Stewart, M.D., a research psychiatrist at the New York State Psychiatric Institute in New York City. Go for a walk, take a bike ride, visit a friend, play a game of chess, read a book, or become a Big Brother. Turning the knob on the television set, however, is not being active.

Search your memory for fun things to do. The best way to pick an activity is to start by jotting down a list of things you enjoy. The problem, of course, is that nothing looks too enjoyable when you're down and out. What to do? List activities that you used to enjoy, suggests C. Eugene Walker, Ph.D., a professor of psychology and director of training in pediatric psychology at the University of Oklahoma Health Sciences Center. Then, pick one—and do it!

Talk it out. "It's always helpful to share your feelings with someone," says Bonnie R. Strickland, Ph.D., a professor of psychology at the University of Massachusetts at Amherst. "Find friends who care about you and tell them what's on your mind."

Helping Others through Depression What's the best thing to do if someone close to you gets depressed? "Listen," says family therapist Robert Jaffe, Ph.D., "more than anything, your friend needs an ear." If someone you care about seems depressed and hasn't said anything about it, go ahead and ask, "Do you feel depressed?" suggests Dr. Jaffe. Follow up with open-ended questions, like "When did you first start feeling this way?" This is a good question, says Dr. Jaffe, because determining when a depression began often helps uncover the incident or incidents that might have sparked it. Here are other helpful hints Dr. Jaffe recommends. As your friend opens up and starts talking about his depression, do your best to create a safe environment. Don't trivialize the situation by saying things like "Oh, cut it out, you have no reason to be depressed." Don't offer easy solutions like "You know, all you need is . . ." Instead, let the person find his own solutions, using you as a sounding board for ideas. Do try to get the depressed person involved in physical activities like exercise. Do try to keep the person interested in finding solutions. "Remember," says Dr. Jaffe, "depression could be defined as a loss of interest in all things."

Have a good cry. If talking about your problems leads to tears—let them flow. "Crying is a wonderful release—especially if you know what you're crying about," says Robert Jaffe, Ph.D., a marriage and family therapist in Sherman Oaks, California.

Sit down and analyze the situation. "A lot of times, if you can pinpoint the source of your depression, you'll feel a lot better," says Dr. Strassburger. "Once you understand the problem, you can begin to figure out what you need to do about it."

Try and try again—then quit. "As kids and adolescents, we have ideas of what life will bring, and sometimes we hang on to them even when life dictates that these ideas are unrealistic," says Arnold H. Gessel, M.D., a private practice psychiatrist in Broomall, Pennsylvania. Chasing elusive goals can lead to depression, he says. This is when you simply have to say "I've given it my best shot"—and give up.

The Alternate Route The Nutrition Prescription Nutrition—more than anything else—controls your state of mind, claims Priscilla Slagle, M.D., an associate clinical professor at the University of California, Los Angeles, UCLA School of Medicine. The most beneficial nutrients for battling depression? Above all, she says, it's B vitamins and certain amino acids. Here's her formula. If you're feeling down, try 1,000 to 3,000 milligrams of the amino acid L-tyrosine first thing in the morning (on an empty stomach), followed by a B-complex vitamin supplement 30 minutes later, with breakfast, suggests Dr. Slagle. L-tyrosine converts in the brain to norepinephrine, a chemical that promotes positive moods and gives us motivation and drive, she says. The B-complex vitamins, particularly vitamin B6, allow the body to metabolize amino acids. "I don't know anyone with a mild problem who hasn't responded to this treatment," says Dr. Slagle. However, you should get your doctor's approval before starting supplement therapy. Representatives from both the American Medical Association and the American Psychiatric Association say they haven't seen enough research to give either a thumbs-up or a thumbs-down to Dr. Slagle's claims.

Exercise. Numerous studies show that exercise can help overcome the blues. If you already exercise regularly and are in good physical shape but poor mental shape, consider "going for total exhaustion," suggests Dr. Gessel. "It's a good way to discharge your tensions."

Pick up a box of crayons. A great way to express your feelings is by writing them down, or better yet, by drawing them, says Ellen McGrath, Ph.D., chairwoman of the American Psychological Association's National Task Force on Women and Depression and clinical associate professor at New York University. If you sit down immediately after something upsets you and start to draw, you might be surprised at the insight you'll gain into your emotions, she says. Use lots of color. A choice of red could suggest anger; black, sadness; and gray, anxiety.

Adjust the facts, ma'am. "Sometimes when you start to gauge your assumptions against reality, you may find things aren't as you think they are," says Dr. Knaus. For instance, if you suspect your lover may be cheating on you (a good reason to be depressed)—go ahead and ask. You may be wrong.

MEDICAL ALERT When It's Time to Seek Help If you're feeling down and out and the feeling persists—even though you've tried all you know to beat it—it may be time to see a mental health professional. Experts at the National Institute for Mental Health suggest that anyone who experiences four or more of the following symptoms for more than two weeks should seek help. Persistent sad, anxious, or "empty" feelings Feelings of hopelessness and/or pessimism Feelings of guilt, worthlessness, and/or helplessness Loss of interest or pleasure in ordinary activities, including sex Sleep disturbances (including insomnia, early-morning waking, and/or oversleeping) Eating disturbances (changes in appetite and/or weight loss or gain) Decreased energy, fatigue, and/or a feeling of being "slowed down" Thoughts of death or suicide, or suicide attempts Restlessness and/or irritability Difficulty in concentrating, remembering, and/or making decisions

Find something really boring to do. What you may need to snap you out of the blues is simply something to distract you, to shift your attention away from your woes. To do this, "pick something dreadfully boring to do and do it," suggests Dr. Knaus. For instance? Clean your bathroom tiles with a toothbrush. Or study the same leaf, again and again and again.

Slow down. Life in the twentieth century can be mighty hectic at times. If you suspect that overscheduling is at the root of your depression, then you may simply need to relax, says Dr. Strickland. "Give yourself more time for things like warm baths or massages."

Avoid making major decisions. "You can't really trust your judgment when you're depressed," says Robert S. Brown, Sr., M.D., Ph.D., professor of psychiatry at the University of Virginia School of Medicine. He advises that major life decisions should be put off till you're feeling better, lest you make the wrong decisions, which, of course, can only drag you down further.

Treat others with respect. Being depressed, you may be inclined to be snippy with other people, says Dr. Knaus. Don't do it, he warns, for others may be snippy right back—the last thing you need when you're down.

Stay out of department stores. Just as snapping at other people can have a boomerang effect on your depression, so can shopping binges, says Dr. Knaus. That is, while they can be loads of fun, they can come back to haunt you when the bills come in.

Close the refrigerator. Eating binges also have a boomerang effect, warns Dr. Knaus. While a binge might make you feel good at the moment, it can add depressing inches to your waistline. Get out of the house, if you have to, to fight the urge to eat.

PANEL OF ADVISERS

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Robert S. Brown, Sr., M.D., Ph.D., is a professor of psychiatry at the University of Virginia School of Medicine in Charlottesville and a psychiatrist in private practice there.

Arnold H. Gessel, M.D., is a psychiatrist in private practice in Broomall, Pennsylvania. He specializes in disorders of stress and tension, and works with many Vietnam veterans.

Robert Jaffe, Ph.D., is a marriage and family therapist in Sherman Oaks, California. He holds a master's degree in counseling therapy.

William Knaus, Ed.D., is a private practice psychologist in Long Meadow, Massachusetts. He is the author of seven books, including How to Get Out of a Rut and The Illusion Trap.

Ellen McGrath, Ph.D., is a psychologist in private practice in New York City, a clinical associate professor of social sciences at New York University, and chairwoman of the American Psychological Association's National Task Force on Women and Depression.

Priscilla Slagle, M.D., is an associate clinical professor at the University of California, Los Angeles, UCLA School of Medicine and a psychiatrist in private practice in Los Angeles. She is author of The Way Up from Down.

Jonathan W. Stewart, M.D., is a research psychiatrist with the Depression Evaluation Service at the New York State Psychiatric Institute in New York City. He is also associate professor of clinical psychiatry at Columbia University College of Physicians and Surgeons there.

Fred Strassburger, Ph.D., is a psychologist in private practice and an associate clinical professor of psychiatry and behavioral sciences at the George Washington University School of Medicine in Washington, D.C.

Bonnie R. Strickland, Ph.D., is a professor of psychology at the University of Massachusetts at Amherst. She is a past president of the American Psychological Association.

C. Eugene Walker, Ph.D., is a professor and director of training in pediatric psychology at the University of Oklahoma Health Sciences Center in Oklahoma City.