Mild depression affects about 15% of the population at some point in life. You might feel sadness, guilt, unworthiness, or indifference if you have mild depression. This form of depression can affect a person both in their professional and private life, but it can be managed by taking certain steps. These include diagnosis of depression, professional help, lifestyle and health management changes, and alternative remedies. Get help right away if you are having thoughts of suicide.
Method 1 of 6: Diagnose depression
Step 1. Understand the symptoms of depression
These can be moderate, mild or severe. You might feel sad most of the time with moderate depression, or you might no longer enjoy the activities you used to enjoy. Additionally, moderate depression can include some (but not all) of the following symptoms:
- loss of appetite or weight gain
- sleeping too little or too long
- growing unrest
- slowing down of movements
- low energy every day
- a feeling of worthlessness
- a feeling of misplaced guilt
- difficulty concentrating
Step 2. Recognize the signs of seasonal depression
This type of depression affects some people in the fall and winter months and can be caused by a lack of light that affects the body. This may mean that the body is producing less serotonin, a substance that affects mood. Recognize the symptoms of seasonal depression:
- a growing need to sleep
- exhaustion or loss of energy
- a lack of concentration
- a growing need to want to be alone
- These symptoms usually go away in spring and summer, but they can still cause mild depression in winter.
Step 3. Notice if you are suffering from soul wave
It is important to pay attention to your symptoms to know if you are having depression, if you feel like you are suffering from a wave to the soul. You may experience these symptoms more often, unless they last for more than two weeks.
Seek the opinion of a loved one or family member if you are unsure of the progression of these symptoms. While your own experience and perspective is more important, it can be helpful to have someone else's opinion about your actions
Step 4. See how you feel after a traumatic event
A major trauma in your life, such as the sudden death of a family member, can cause symptoms that resemble those of depression. But it doesn't have to be a major depression. The context of the event and the duration of the symptoms can partially tell if someone is grieving or suffering from a severe depressive disorder.
- We usually do not have feelings of worthlessness and we do not have suicidal thoughts when we are in mourning. Pleasant memories of the deceased are possible during the period of mourning and one can still derive pleasure from certain activities (especially those which consist in paying homage to the deceased).
- You might be cranky, pessimistic, and have trouble finding pleasure in your favorite activities, or experience other symptoms during mild depression. These symptoms can be present most of the time.
- You may experience more than just grief, when your mood swings during grief make you feel desperate or negatively impact your life.
Step 5. Write down your feelings and activities for two weeks
Write down how you feel each day. Make a list of your activities. The latter does not need to be detailed. You just need to briefly write down what you are doing so that you can identify the recurring patterns that appear.
- Note all the times you have crying attacks for no specific reason. It can indicate more than a mild depression.
- Ask a trusted loved one or family member for help if you have trouble recording events. It may mean that you are much more depressed than you first realize.
Method 2 of 6: Get professional help
Step 1. See your GP
Your doctor is a good place to start if you suspect mild depression.
Certain illnesses, especially those related to the thyroid or other hormonal glands in the body, can cause symptoms of depression. Other health conditions, especially chronic or terminal illnesses, can also put people at risk for depression. In these cases, your doctor can help you understand the origin of your symptoms and tell you how to relieve them
Step 2. See a shrink
Psychotherapy or speech therapy can go a long way in helping you treat mild depression. Depending on your specific needs, you may see some type of mental illness specialist, including a psychologist or psychiatrist. You will probably see a psychologist first if you have mild depression.
- A psychologist: it first helps patients overcome difficult periods in their lives. It can be a fairly short or longer therapy and is often focused on a particular problem or goal. A psychologist asks questions and listens to what you have to say. He will be an objective observer to help you identify important ideas and discuss them with you in more detail. This will help you deal with environmental and mental issues that may be causing your depression.
- A clinical psychologist This type of professional is trained to give you tests and confirm a diagnosis, which therefore tends to focus more on a psychological condition. A clinical psychologist is also trained to use a wide variety of therapeutic techniques.
- A psychiatrist: He can use psychotherapy and tests, but he is usually consulted when the patient needs medication. The psychiatrist is the only mental illness specialist with the authority to prescribe medication.
- You might see more than one type of therapist, depending on your needs.
Step 3. Consider different types of therapy
Cognitive behavioral therapy, interpersonal therapy, and behavioral psychotherapies can often be of benefit to the patient.
- Cognitive behavioral therapy: Its purpose is to challenge and change beliefs, attitudes and preconceptions that underlie symptoms of depression and effect changes in maladaptive behaviors.
- Interpersonal therapy: It focuses on life changes, social isolation, deficiencies in social skills and other problems interacting with others that can promote symptoms of depression. This therapy can be particularly effective in the case of specific events, such as a death which would have recently triggered an episode of depression.
- Behavioral therapies These types of therapies involve scheduling enjoyable activities while reducing unpleasant experiences through techniques such as scheduling activities, self-control therapy, learning social skills, and problem solving.
Step 4. Get a referral to a shrink
Consider a referral from a loved one, ward member, medical center, or health insurance orgasm to help you find a shrink.
The Assurance Maladie website can give you basic information on choosing a shrink and checking their references. Psychological associations can also help you find a specialist near you
Step 5. Check with your health insurance branch
The costs of a shrink should be covered by health insurance, but only if you have been referred by your attending physician. Otherwise, the excess fee will not be refunded to you.
Step 6. Ask your shrink about antidepressants
These affect neurotransmitters in the brain to modify its neurological functioning.
- Some healthcare professionals believe that too many antidepressants are prescribed, which are not very effective in treating mild depression. Some studies show that antidepressants are more effective in treating severe or chronic depression.
- Medication can be a good way to improve your mood and get the most benefit from psychotherapy.
- Short treatment with antidepressants can help many people deal with mild depression.
Method 3 of 6: Change eating habits
Step 1. Eat foods rich in nutrients
It can sometimes be difficult to notice how your diet is affecting your mood, as the effect of food is not immediate. However, it is important to pay attention to what you eat and to notice how you feel to identify depression.
- Eat foods that have little impact on depression, such as fruits, vegetables, and fish.
- Avoid foods that promote depression, including processed meats, chocolate, sugary desserts, deep-fried foods, processed grains, and high-fat dairy products.
Step 2. Drink plenty of water
Dehydration can promote physical and mental changes. Even mild dehydration can adversely affect your mood. Drink enough water throughout the day and not just when you are thirsty but also when you are physically active.
Men should drink about three liters of water per day and women should drink 2.5 liters per day
Step 3. Take fish oil supplements
People with depression may be deficient in certain chemicals in the brain, including EPA (eicosapentaenoic acid) and DHA (docosahéxanoic acid). Fish oil capsules contain omega 3 fatty acids as well as EPA and DHA. They can help you relieve some symptoms of mild depression.
Take three grams of fish oil or less. Larger amounts of fish oil can prevent the blood from clotting, which can increase the likelihood of bleeding
Step 4. Increase your intake of folate
Many people with depression also lack folate, which is part of vitamin B. Increase your folate levels by eating plenty of spinach, dried fruits, white beans, asparagus, and Brussels sprouts.
Method 4 of 6: Change your lifestyle
Step 1. Improve your sleep
When you don't sleep well, you also weaken your immune system. It does not make it easier for you to manage the symptoms of mild depression. Try to go to bed earlier than usual to ensure you get 7-8 hours of sleep per night. Sleeping is a restorative activity, which allows the body to regenerate itself. Talk to your doctor if you are not getting enough sleep. He may prescribe a sleeping pill for you. You should also try to change your sleep schedule.
Not being able to sleep properly can also indicate symptoms of depression. Try listening to soothing music before bed if you have trouble falling asleep. Turn off your computer at least thirty minutes before bed to rest your eyes and brain from reading on a screen
Step 2. Concentrate on physical activity
The latter is often underestimated in the context of depression. Studies suggest that exercise can improve mood and prevent relapse. Plan to be physically active for thirty minutes a day throughout the week.
- Set goals within your reach. Reaching one goal gives you the experience of success and the confidence you need to set yourself the next one, however easy your business may be. Start with a goal of walking ten minutes a day and two days a week, and then force yourself to do more, such as walking ten minutes every day for a week. After that, you can switch to daily walking for a month, and then throughout the year. See how long you can keep that pace.
- Walking and running as part of treatment for depression have the advantage of not costing much.
- Talk to your doctor before starting any regular physical activity to find out which activities are best for you.
- View each session of physical activity as a treatment to improve your mood and a positive reflection on your willpower to improve your performance.
Step 3. Try heliotherapy
This is about exposing yourself to sunlight or an artificial light source that mimics daylight, which can improve your mood. Some research suggests that more sunlight will increase vitamin D levels in your body.
- Try a dawn simulator. This is a mechanism connected to a timer that you hook up to a bedside lamp in your bedroom. The lamp will come on gradually for 30 to 45 minutes before your scheduled wake-up time. Your brain will believe that the day is breaking and you may be tricking your body into thinking you are doing better.
- Obtain a heliotherapy device or lamp. This device reproduces sunlight. Sit in front of this lamp for thirty minutes a day to get more light exposure.
Step 4. Manage your tensions
When you are stressed, your body responds by releasing the stress hormone cortisol. Your body may overreact and continue to deliver cortisol if you are suffering from chronic stress. Try to manage and reduce your stress so that your body has the opportunity to regenerate itself.
- Try meditation to reduce tension.
- List all of the things that are causing you tension. Try to reduce the stressors in your life.
Step 5. Get out
Gardening, walking, and other outdoor activities can have beneficial effects. Your mood may improve upon contact with green spaces and nature, which can also help improve your mood and ease the effects of mild depression.
Gardening and digging holes in the ground can also have positive effects thanks to the antidepressant microbes in the soil, which increase serotonin levels
Step 6. Give yourself a creative outlet
Some people feel the effects of depression because they deprive themselves of creativity. The link between depression and creativity has turned out to be very interesting, as it can come at the expense of the creative person rather than being a necessary evil related to creativity. Depression can occur when the creative person struggles to find an outlet for their expression.
Method 5 of 6: Keep a diary
Step 1. Keep a journal on a regular basis
This can be beneficial in understanding how the environment can affect your mood, energy, health, and so on. Journaling can also help you process your emotions and get a better idea of why certain things are influencing you in a certain way.
2nd step.Try to keep your journal every day
It can be useful to write down your feelings and thoughts there, even if you only write for a few minutes a day.
Step 3. Carry a piece of paper and a pen with you at all times
Make it easy for yourself to jot down your moods whenever they darken. You can also consider a notepad app on your phone or tablet.
Step 4. Write down whatever comes to mind and at any time
Don't feel pressured to write full sentences if it is easier for you to write snippets of sentences or phrases. Don't worry about spelling, grammar, or style. You just need to put your thoughts down on paper.
You can connect with people who teach journaling if you need more structure. You can also read a book about journaling, or you can use websites to keep an online journal
Step 5. Share whatever you want to share
You can use your journal however you want. You can keep it all to yourself, share things with relatives or a shrink, or start a public blog.
Method 6 of 6: try alternative remedies
Step 1. Try acupuncture
It is part of traditional Chinese medicine and uses needles inserted at specific points in the body to correct energy imbalances or blockages in the body. Find an acupuncture specialist near you and try this method to see if it can help reduce the symptoms of your depression.
A study has shown the link between acupuncture and the normalization of a neuroprotective protein called the glial cell line derived from neurotrophic factors, whose effectiveness is comparable to fluoxetine (the generic name of Prozac). Another study shows efficacy comparable to psychotherapy. These studies give acupuncture some credibility for treating depression, but more research is needed to prove the effectiveness of acupuncture
Step 2. Consider taking St. John's Wort
It has proven to be effective as an alternative remedy in a small number of studies, especially for treating mild forms of depression. Consider taking St. John's Wort if you are not taking SSRIs (Selective Serotonin Reuptake Inhibitors) or SNRIs (Norepinephrine Reuptake Inhibitors).
- In larger studies (comparable to those required by US health authorities to validate St. John's Wort), St. John's Wort has not been shown to be more effective than a placebo. In addition, St. John's Wort has not been shown to be more effective than the therapies available to the patient (although it produces fewer side effects).
- The US Psychiatric Association does not recommend widespread use of St. John's Wort.
- Use caution when using St. John's Wort. You should not use it together with treatment with SSRI or SNRI because of the risk of serotonin syndrome. St. John's Wort may also make other medicines less effective when taken at the same time. Medicines sensitive to St. John's Wort include oral contraceptives, antiretroviral drugs, anticoagulants, hormone replacement therapy, and immunosuppressants. Talk to your doctor if you are taking other medicines.
- Follow the directions for use when taking St. John's Wort.
- The National Center for Alternative and Complementary Medicines in the United States recommends that you take precautions when using homeopathic remedies and encourages you to speak openly about them with your doctor, so that you can use homeopathy correctly and achieve good results.
Step 3. Try S
Adenosyl methionine (SAM). It is a naturally occurring molecule and low levels of SAM have been linked to depression.
- You can take this product orally, as an intravenous or intramuscular injection. This product should be prescribed by a doctor, even if it is natural.
- The dosage of this drug is not validated by the pharmacopoeia and its virulence and its ingredients may vary from one manufacturer to another. There is no evidence that it is better than other treatments available for depression.
- The alternative medicine authorities in the United States recommend caution in the use of homeopathic remedies and encourage the patient to discuss them with their doctor for the best results.