03: Help for Seasonal Depression and a Depressed Mood - Dr. Gemma Gladstone

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Feeling down, unmotivated, fearful or depressed? Here is a list of evidence-based (backed by substantial research) suggestions & behaviours to reduce depression and help relieve nervous tension and anxiety:-

• Movement & physical exercise. Exercise and physical movement, whether it be intense or gentle can help us complete the stress response cycle, activate the relaxation response and is a natural anti-depressant.
• Some form of daily mindfulness practice, meditation or applied relaxation strategy is a must for good mental health. Coping with stress and reducing anxiety levels means that you can reduce their role as contributing factors in depression. 
• Dietary modifications can absolutely help with reducing symptoms of depression, stress and anxiety. The reduction of things like sugar, alcohol and other toxins also helps with reducing brain fog & improving mental clarity also.
• Don’t underestimate the power of adequate and good quality deep sleep. Practice good sleep hygiene and go to bed earlier. Getting up earlier and getting sunlight in the morning is a mood enhancer.
• Try dealing with denied or avoided emotions. Chronic suppressed emotions serve to create a prolonged stress response in the body, which in turn can lower immune function and also increase the risk for depression.
• Avoid ‘avoiding’ – deal with the things you are avoiding, whether they be emotional, relational, social, medical/health or physical.  When all you do is ‘avoid’, you never allow yourself to learn new ways to deal with situations and master difficulties.
• Make time to schedule in joyful moments, in a deliberate way (not just decluttering – although that is pretty good!) – like meeting a friend for coffee, going to the movies, having a massage, going for a swim in the ocean – whatever provides a positive mood shift.
• Spend more time in nature. I know we hear this one a lot, but it really works. Activate as many of your senses as possible and try to be mindful to all those sensations.
• Make the effort to connect with others in small, incidental ways (eg, chat with the person making your coffee, make eye contact and smile at a fellow shopper walking by). Small but regular social contact is highly correlated with enhanced mood and is good for stress control.
• Asks for more hugs. Increase your level of physical contact with others if possible….even very small gestures count and have a mutually supportive effect . Physical touch is important for a sense of connection and nurturance.  Think about getting a pet and if you have already got one make sure you give them plenty of physical contact. It’s beneficial and therapeutic.
• Take time to stop and breathe. Rest, slow down and reduce those expect

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