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Treating Depression and Anxiety
The Natural Way
by Michele Carelse
Prescription Anti-Depressants, Tranquillizers and Sleeping Tablets
are regularly prescribed by doctors to treat anything from
bereavement to postnatal depression. While there are many
responsible and caring doctors out there, there are also many who
over prescribe. This may sometimes be due to lack of time, lack of
adequate training in emotional problems and mood disorders or
sometimes just pure indifference towards the patient's problems!
Sad, but unfortunately true!
In my opinion, the above drugs should only be used as a very last
resort to treat depression, anxiety, or insomnia which is severe
and chronic, i.e. when the person's day to day functioning is
badly affected and where the problem is not responsive to any
other forms of treatment. Many times, however, prescription drugs
are the first line of treatment and this often becomes an obstacle
in the patient's road to health and empowerment. In the extreme,
it can lead to addiction and more problems than the patient
started out with.
As for prescription sleeping tablets, the majority are addictive
if used for longer than two weeks. After a while, more and
stronger medication is needed, as the body gets "used"
to the drug and "forgets" how to go to sleep by itself.
This sets up a cycle of insomnia and dependence which is very
difficult to break - and which would have been entirely avoidable
if the health practitioner had spent some time listening to the
patient and helping him or her to overcome problems, rather than
resorting to prescription drugs.
The good news is that there are usually many healthier
alternatives which really work well. They are not always the
"quick fix', but most are a more permanent and certainly
healthier alternative, leaving YOU in control!
Here are a few:
Exercise
I know, I know - you've heard this before and it IS hard to start!
But if every client followed this advice, I would go out of
business! Regular exercise helps you to feel healthier, increases
the production of natural "feel good" chemicals in the
body, boosts self-esteem and significantly reduces the symptoms of
depression, stress and anxiety. It also helps those struggling to
lose weight or fight addictions. The keyword is
"regular"! At least half an hour of brisk exercise three
times a week. Daily is better if you are trying to beat
depression. Walk, swim, jog, dance, do aerobics, whatever - so
long as it results in a bit of sweat and an increased heart rate.
Believe it or not - if you persevere, you will begin to enjoy it!
Social Support
When you are depressed, you usually isolate yourself and avoid
company. Mixing with people is not always what you feel like
doing, but loneliness is one of the major causes of depression.
Get out there and join the world! You may hate it at first, but do
it anyway! It will ultimately help to uplift your spirits and you
will not feel so alone. If you don't have a social circle, join
one! Volunteer organizations, mothers' groups, churches, sports
clubs, hobbies and crafts are all good ideas. Be creative! Try out
different alternatives until you find something that you like.
Don't give up!
See the Discussion Forum Notice Boards for free support groups and
topics of Inspiration. Join an online support group or start one
of your own. Go to
www.feelgoodcounseling.com/FeelGoodCommunity.htm
Talk About It
This is the most effective way of relieving depression and
anxiety. Share your problems and "externalize" them,
rather than bottling them up. You will be amazed at how relieved
you feel and how you are able to begin to get things into
perspective.
Speak to friends, family or to a professional person like a
licensed counselor. Writing about your feelings is also
therapeutic, so keep a journal, write a book or consult a
professional online at http://www.nativeremedies.com/online_counseling.shtml
Do Nice Things For Yourself
Nurture and spoil yourself. You deserve it too! So have a bubble
bath, buy that special something you've been wanting, play your
favorite music and SING, have an aromatherapy massage or relax and
soak in your bathtub after adding a few drops of soothing lavender
oil to the water. - and do it because YOU ARE SPECIAL!
Learn how to say 'No' to others when it is appropriate and 'Yes'
to yourself when you need it. If you tell yourself "I don't
have enough time to do that for myself', ask whether you would
make the time if it was someone else's need. You will probably
find that, while you have the time to see to the needs of others,
you have 'no time' for yourself! Turn this around and see to your
needs too. They are just as important! Don't be a martyr and deny
yourself and then resent other people for not caring about you!
Diet
No, not the starvation kind! Enjoy your food and eat healthily.
Some foods help to fight depression and anxiety. A carbohydrate
rich diet helps the body produce serotonin - the 'feelgood'
chemical. Special serotonin foods are oats, whole wheat, bananas
and other carbohydrate rich foods. Make sure you are having a full
supplement of Vitamin B, magnesium, zinc and iron - a deficiency
in any of these can lead to depression and anxiety-type symptoms
and insomnia.
Natural Alternatives
There are many natural alternatives to prescription
antidepressants, anxiolytics, and sleeping tablets. Research
suggests that St
John's Wort is as effective, but has far fewer side effects,
than many of the commonly used prescription antidepressants. Passiflora,
Melissa,
and Lavender
are other natural remedies to relieve anxiety and, in sufficient
dosage, may also help to induce sleep. To ensure therapeutic
dosages and correct manufacturing processes, Feelgood Health has
formulated a number of natural remedies to promote emotional and
psychological health. Becalm
(adults) and KiddieCalmer
(children) are specifically formulated to soothe the symptoms of
anxiety and stress, while MindSoothe
(adults) and MindSoothe
Jr. (children) will assist with anxiety as well as depression.
Serenite
(capsules or drops for adults) and Serenite
Jr. (drops for children) help to promote natural sleep. All of
these, and other natural remedies, can be ordered online at www.nativeremedies.ws.
Consult a health practitioner before changing or stopping
prescription medication!
Learn to Relax or Meditate
Relaxation techniques and meditation are easy to learn and are so
effective in relieving stress, anxiety, and depression that I
wonder why they are not routinely prescribed or even taught as a
life skill at school! There are some excellent books on meditation
and relaxation reviewed at
www.feelgoodcounseling.com/AngelBooks.htm
Understand Your Symptoms
Why are you feeling depressed? What is bothering you? What needs
to change to help you to feel better? Is it something in your
present, or are there unresolved issues in your past or in your
childhood that you still need to deal with and which are affecting
your life and your relationships?
Are your anxiety symptoms realistic or do they subconsciously mask
other issues in your life which need dealing with like low self
esteem, relationship problems or problems from your childhood?
Symptoms of depression and anxiety are very troublesome, but they
are also an 'early warning' signal from your body that something
is not right and needs to change. Listen to your body and work on
your problems to prevent further ill health.
If you need professional help in any of these areas, you are
welcome to consult me at http://www.nativeremedies.com/online_counseling.shtml.
For more recommended and reviewed books on depression, anxiety and
stress, see
http://www.feelgoodcounseling.com/reference_library.htm
Here are some other useful eBooklets on the topic of Anxiety,
Panic Attacks and Depression.
* Understanding And Treating Anxiety
* Help Yourself Overcome Panic Attacks
* Help Yourself Overcome Insomnia
* Understanding And Treating Depression
Feelgood Tip:
Here's a private game to play, guaranteed to warm your heart! See
how many people you can get to return a smile! Without looking
loony, make eye contact, smile and greet each person you meet or
pass (as long as it's not in a dark alley!). Count how many return
your smile. Not only does it feel good to have people smile at
you, the facial muscles involved in smiling send messages to the
brain, causing an increase in production of natural feelgood brain
chemicals! Try it - you'll be surprised!
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