My Strategies for Fighting Depression
Somehow it's the end of summer already and while it's finally getting hot, the days are already getting shorter here in Seattle. It has been a bizarre and challenging few months to say the least, and our coping strategies have been put to the test. I know many of you have taken up new hobbies, started home workouts, books, or courses, and some of you have just been doing your best to get through each day in spite of the circumstances.
I've had my share of challenges as well, and while I know lots of self-care strategies, I still struggle to put them into practice sometimes. Depression is something that used to haunt me and it's been rearing its' ugly head again more often lately than it has in years. I still battle the urge to eat sugar and drink alcohol when I'm stressed or upset, and some days the weight of all that's happening in the world feels crushing and I struggle to stay positive. It's during these times when I have to remind myself of what helped me out of my depression all those years ago: self-care, exercise and nourishing food.
I'm not saying that eating right and exercising is a cure-all for depression, but it does make a big difference and it can help keep you out of the danger zone. Exercise stimulates production of endorphins (those "feel good" neurotransmitters), and also improves nerve cell connections which studies show can help relieve depression and may even be as effective as psychotherapy and/or drugs for some patients.
I know all too well that when we are depressed we often lack the energy and motivation to exercise, but what is the alternative? We can allow ourselves to fall deeper into a black hole, or we can stop waiting for the motivation that might not come and just get up and do it because we know we'll feel better. Of course at the root of ourselves we must believe we are worth caring for, and I'm here to tell you that even in your darkest moment, at your lowest point, YOU ARE WORTHY! Depression is a big, horrible, ugly liar and those negative voices in your head are not reality. Even when you feel like no one cares about you or you don't matter, you are immensely valuable and precious. Sometimes taking small steps to care for yourself, even if you don’t feel like it, can help you start to recognize your worth and your strength.
When it comes to exercise it's important to find an activity that feels doable and enjoyable for you, so don't get hung up on what you think you should do. You don't need an intense hour long workout to reap the benefits of exercise, so just start with what you can do and go from there. Getting outside in the fresh air for a walk does wonders for the soul and dancing along to your favorite music is guaranteed to get those endorphins flowing. For me weight training is my go-to. When I’m lifting I feel strong and capable, and it gives me the energy and motivation to keep growing and fighting for what I believe in, and to help my clients be the best versions of themselves.
Food is also a big need mover when it comes to mental health, and while your brain wants pleasure center-stimulating, high sugar/starch foods, those things make the problem worse (caffeine and alcohol are also in this category). There are many studies showing a correlation between a high-glycemic diet (one high in refined sugars) and impaired brain function — in addition to making mood disorder symptoms worse, including depression and anxiety.
But instead of fixating on what you shouldn’t eat, eat more of the good stuff and you’ll find that the junk isn’t as appealing. Increase the following to support brain and nervous system health:
Omega-3 Fats: wild salmon, sardines, mackerel and other fatty fish as well as walnuts, chia seeds, and flaxseed are great sources.
Folate Rich Foods: Lentils, asparagus, dark leafy greens, broccoli, avocado, Brussels sprouts, garbanzo and pinto beans, mangos and oranges.
High Antioxidant Foods: try to “eat the rainbow” by getting a wide variety of colorful vegetables and fruits, especially berries. It seems simplistic but eating lots of veggies (no, white potatoes don’t count here) is the absolute best thing you can do for your health!
Probiotic Rich Foods: Fermented veggies like sauerkraut, kimchi, organic miso, organic tempeh, kefir.
L-Tryptophan: beans & lentils, pumpkin & squash seeds, lamb, organic pastured turkey, wild game, buckwheat, whole eggs, fish & shellfish.
Eat Organic Whenever Possible: Organic food isn’t perfect, but non-organic food comes with a cocktail of chemicals that can contribute to your overall toxic load, mess with your hormones, harm your beneficial gut flora, and contribute to poor mental and physical health.
Getting professional support can also be an important step and it’s one that I’ve found immensely helpful. However, I've heard from many people that it has been hard to find therapists who are taking new patients right now, so if you need support but haven't found someone yet, there are other options out there like the ones below.
Talkspace Online Therapy is exactly what it says - online therapy with a licensed therapist, and they may even accept your insurance.I have a couple clients who use this and they have been very happy with it.
The TalkLife app offers a safe space for community support where you can talk with others and feel a little less alone.
The Tapping Solution App offers tapping meditations for nearly every problem you can imagine, including depression and anxiety. everything from anxiety. Tapping, also known as EFT (Emotional Freedom Technique), is a powerful holistic healing technique based on the combined principles of ancient Chinese acupressure and modern psychology. When we tap with the fingertips on specific meridian endpoints of the body, while focusing on negative emotions or physical sensations, both the brain's limbic system and the body's energy system are engaged, encouraging a sense of safety and resolution.
What’s Up? is a diary and habit tracker, but it also helps teach you coping mechanisms drawn from Cognitive Behavioral Therapy and Acceptance Commitment Therapy such as grounding, breathing, and tools for breaking patterns like catastrophizing and black-and-white thinking. It also has a forum where you can connect with others.
Happify offers science-based games and activities to help improve your mood and build resilience. Playing a fun little game makes this one easy to stick to and we could all use a little fun when we’re feeling down.
This is a helpful list from Psycom that lists many more options for mental health support.
I'm not a therapist but I can help you optimize your diet for mental health. Just click here to schedule a free Coffee Talk. Sometimes taking the first step is the hardest part, but please know that help is available if you need support.
Sending you love and light!
Jeannie
Resources:
Dietary patterns and depression risk: A meta-analysis. Psychiatry Research, July 2017.
Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. Journal of Affective Disorders, January 15, 2018.
Nutritional Psychiatry: Your Brain on Food - Harvard Health Blog, Updated March 26, 2020
Antidepressant foods: An evidence-based nutrient profiling system for depression - Laura R LaChance, Drew Ramsey, World J Psychiatry. 2018 Sep 20
Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies - Lassale C, Batty GD, Baghdadli A, et al., [published correction appears in Mol Psychiatry. 2018 Nov 21;:]. Mol Psychiatry. 2019;24(7):965-986. doi:10.1038/s41380-018-0237-8
