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8 Tools to Alleviate Mild Depression and Moodiness

8 Tools to Alleviate Mild Depression and Moodiness

8 Tools to Alleviate mild Depression and Moodiness

Depression is one of the most common mental health disorders in the United States. In 2015, according to NIMH, an estimate of 6.7% of adults experienced at least one depressive episode in the past year.

People who have mild depression can experience:

  • weight gain or loss
  • appetite: eating more sugar or snack foods and not hungry for a solid meal
  • insomnia: difficulty falling asleep or staying asleep
  • fatigue: mostly from lack of sleep
  • irritability or anger
  • a feeling of hopelessness with excessive crying
  • feelings of guilt and despair
  • a loss of interest in activities you once enjoyed
  • a sudden disinterest in socializing
  • difficulties concentrating at work
  • physical aches and pains with seemingly no direct cause

Depression and anxiety disorders are different. People with depression can also experience similar symptoms to anxiety such as irritability, nervousness, difficulty concentrating or sleeping.

Depression affects how you feel and causes changes in the body. Depression tends to affect the central nervous system, which is responsible for awareness, thoughts, movements, sensations and certain behavior, moods and memory.

Here are some tools to help ease some of the symptoms of mild depression.

1) Get some sunlight to activate Vitamin D in your body

It is recommended 15 minutes/ day, 4 or more times per week .

Sunlight helps the brain release a hormone called Serotonin. Serotonin affects mood and social behavior, appetite and digestion, sleep, memory and sexual desires.

2) Physical movement or exercise

At least 30 minutes per day of aerobic activity 5 times per week

Endorphins get released from the central nervous system and pituitary gland. When released, it inhibits pain signals and increases the feeling of euphoria which can be pleasure, excitement, well-being or happiness.

3) Herbal teas

  1. St John’s Wort is good for mild to moderate moodiness
  2. Kava Root plant can ease depression and anxiety because of its sedating effect
  3. Chamomile or mint tea

4) Supplements

  1. Omega 3 fatty acids: DHA and EPA are needed for healthy brain function
  2. B vitamins, especially folic acid and B6. B vitamins assist the brain in producing chemicals that affect your mood and other brain functions.
  3. Minerals such as magnesium, zinc, selenium, copper. They support the nervous system and skeletal muscle system
  4. Amino acids assist in creating proteins, hormones and neurotransmitters.

5) Find ways to relax

  1. Take a yoga class or a Pranayama (Breathe) class. Different breathing techniques soothe the nervous system
  2. Meditation with the Pranayama (Breathe) techniques
  3. Get a massage. Often it’s easier to calm the whole body first, the mind second
  4. Get at least 3 Acupuncture treatments. Be sure to let the practitioner know that you are experience some depression and it’s effecting your sleep, eating, concentration, etc
  5. Listen to soothing sounds or music such as ocean waves

6) Laughing

Spend 15 minutes a day laughing because it releases endorphins into your body just like aerobic exercise.

  1. Find your favourite comedy T.V. show or film and spend time laughing
  2. Spend quality time with a very good friend and be sure to talk about the good and positives in your life

7) Do something creative with your hands

Doing something repetitive like knitting or making something with your hands, shifts the brain from pain mode to focus mode. It’s a completely different task to the brain.

  1. Baking or cooking
  2. Knitting or crocheting
  3. Drawing or painting: they now have Therapy Colouring books for Adults
  4. Playing a musical instrument

8) Get your thyroid checked

People who have low levels of the thyroid hormones T3 and T4, Hypothyroidism, often experience the following symptoms:

  • Fatigue
  • weight gain
  • depression
  • irritability
  • muscle cramps
  • constipation
  • dry hair and skin

Once the hypothyroidism gets treated, it will usually reduce the depression symptoms of weight gain, irregular menses for women and fatigue.

You can learn to identify the physical signs of depression by asking yourself: “What happens when I’m feeling down or sad? Where do I feel the sadness in my body?” or “What are my top 3 habits when I’m feeling down?” For example, when you are feeling down, you cry often or spontaneously, eat a lot of ice cream, get very little sleep and watch more television than usual. Once you recognize your patterns, you will be better prepared to learn how to manage your depression by using some of these 8 tools.

This is not meant to replace the advice of your doctor. If you think you have major depression, a feeling of hopelessness that lasts more than 2 weeks. Then talk to your doctor or health care provider for further treatment options.

Tueykay, L.Ac, is a Licensed Acupuncturist, Herbalist, Health and Weight Loss & Personal Development Coach, based in the Los Angeles, California area. You can reach her at info@simplythinforever.com or call +1-310-804-4733.

Tueykay