Alternatives to antidepressants
If you're feeling miserable, you may wonder if antidepressants could be the answer to your problems, whether they will work for you and what the alternatives might be.
How do you know if you're depressed?
According to the Royal College of Psychiatrists, the usual symptoms of depression are:
- Losing interest in life;
- Finding it harder to make decisions;
- Not coping with things that used to be manageable;
- Feeling exhausted;
- Feeling restless and agitated;
- Loss of appetite and weight;
- Difficulties getting to sleep.
Sometimes these feelings seem to come out of nowhere, but at other times they arise when something bad has happened. It's not always easy to tell if what you're feeling is just a normal part of getting over one of life's difficulties, or whether it's more serious and might be classified as depression. If you've had these sorts of symptoms for more than a week or so, it would be a good idea to talk to your doctor (GP) about them.
Physical symptoms of depression
In some people, depression can manifest itself in physical symptoms like inexplicable head or tummy aches, or pains in the limbs or chest. When people always seem to have something wrong with them, but the doctor can't find any physical cause for these problems, depression could be a factor. Sleep problems can also be an indicator that you may be depressed. If you have no problem falling asleep, but you wake up in the early morning and can't get back to sleep it may be worth chatting to your doctor.
Selective serotonin re-uptake inhibitors (SSRIs)
In the early part of 2008, researchers at the University of Hull announced the results of a study into the newer type of antidepressants, SSRIs. Their conclusion was that SSRIs aren't significantly effective in cases of mild to moderate depression, although they do appear to be useful when people are seriously depressed. It's important to note that the study only looked at the newer SSRI drugs - there are dozens of older antidepressants which might help you to keep functioning at work or with your studies. They will take about a fortnight to kick in, but then they could help lift your mood to the point where you feel that life is not nearly so difficult. At the same time, there have been concerns that medication might no longer be the way forward. Experts have been looking at other methods of treating depression and one of those methods is Cognitive behaviour therapy (CBT).
Could changing my diet help?
No one can give you any guarantee that a change of diet will cure your depressed feelings, but most experts agree that if we are looking after our bodies, then our minds benefit too. One of the reasons for this is that we tend to feel better emotionally is if we know that we are taking responsibility for looking after ourselves properly.
Some experts believe that depression has been linked to a lack of the following vitamins and minerals: Vitamin B3, Vitamin B6, Vitamin C, Folic Acid, Magnesium, Omega 3 Fatty Acids (found in oily fish), Selenium, Tryptophan and Zinc. As well as trying to include these in the foods you eat, you should:
- Avoid eating sugary things and stick to wholegrain cereals, nuts, grains, lentils, beans, pulses, fruit and vegetables;
- Aim to drink two litres of water per day;
- Eat a balanced diet with plenty of protein;
- Eat regularly throughout the day.
Common sense tactics
If you are just a bit down, you can help yourself in very simple ways. For a start, you may be drinking too much alcohol, and alcohol is a depressant. You may feel happier after one or two units of booze, but if you have more, your mood is likely to plummet. Cannabis is also likely to make depression worse. Many people find that they can elevate their mood by training themselves to think more positively. It will also benefit you if you make time to see your friends, you get sufficient sleep, and if you get a good balance between work or study, and leisure.
Exercise is a good release
Alternative treatments
There are plenty of claims that complementary practices can help with depression. For example, there's considerable research to suggest that acupuncture can lift a person's mood. Acupuncture releases endorphins, which are the body's own 'happy chemicals.' Massage can also help. It can feel very soothing to have someone else's hands on your body, making contact with you and easing your aches and pains when you are feeling below par. Yoga may also be very beneficial as it will help you learn how to manage your feelings with breathing exercises, mediation and posture.
Are there any natural remedies I can try?
There is some evidence to suggest that the herbal supplement St John's Wort can lift your mood. You can buy it from health shops and from most chemists. You shouldn't take it if you are pregnant or breastfeeding or if you are also taking antidepressants. It can interact with some other drugs too, such as oral contraceptives.
Exercise
There is no doubt that exercise lifts our mood as it increases the level of endorphins in the brain. You don't even need to join a gym for this - other ways to exercise include brisk walking, swimming, tennis, or even just kicking a ball around the park or back garden.
Written by Christine Webber
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