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Depression: Dont let depression get you down
When I mention the names Winston Churchill and Florence Nightingale what words pop into your head?
Strong? Inspirational? Confident?
I bet depressed would not be one of them but as surprising as it sounds, both of these important figures suffered from the common mental illness that affects up to one in five Britons in the UK?
Volunteering can help keep your spirits up
Common symptoms of depression include feeling useless, inadequate, helpless, vulnerable, oversensitive, self-hatred or a sense of guilt.
Physically you may experience sudden gain or loss in weight, aches and pains, agitated, restless, loss of libido and sleep disruption. You may have trouble concentrating and lack motivation to do even small tasks.
According to a study conducted by psychologist Dr Cliff Arnall from Cardiff University, this is the most depressing time of year.
Dr Arnall lists a number of factors including failed New Years resolutions, bad weather, spiralling debt problems, the glow of Christmas has faded away adding to our general lack of motivation.
But dont despair. There is something you can do. The study found that half of those who volunteered with a charity for more than two years felt less depressed. Those between the ages of 25 to 34 years old reported feeling less stressed after devoting their time to helping others.
Another key way to improve your mood is to keep fit and active.
So instead of sitting around feeling sorry for ourselves perhaps we should help someone who is less fortunate. Have you ever noticed that helping a friend takes your mind off your own problems?
Making changes in your life can help with depression as well
Here are five additional lifestyle changes that you can try to help relieve your depression symptoms.
1. Exercise can successfully help lift your mood. Several studies have shown that exercises, like walking and swimming, are an effective way of stimulating the production of powerful mood elevators such as norepinephrine and endorphin.
2. Talking about your feelings and problems can be extremely beneficial. Seeking professional help in the form of counselling can help you get a perspective on your problems and help you make sense of your feelings. Contact the British Association for Counselling (BAC) for details of accredited counsellors in your area, tel: 01788 550 899.
3. If you feel uncomfortable talking to someone about your feelings then writing them down can also help you cope. Keeping a diary can be an effective way of gaining an insight into your thoughts and feelings, especially if you feel embarrassed or ashamed at the thought of having to talk them through with a counsellor.
4. Eliminating sugars and refined food from your diet can help end feelings of lethargy and despair. Although high-carbohydrate foods like biscuits and sweets can be comforting initially, they play havoc with your blood sugar levels and can leave you feeling tired and down soon after eating them.
5. Instead, eat more happy foods. Oily fish has been found to be particularly beneficial for alleviating symptoms of depression, so include plenty of mackerel, halibut, sardines and tuna in your diet. Eat more foods high in vitamin B6 such as soya beans, lentils, meat, poultry, fish, fruits and brown rice as low levels of this essential vitamin have been linked to depression.
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