Coping with nonclinical depression

by Brooke Wagenheim

Seasonal Affective Disorder (SAD) is a form of depression. It can be an all encompassing disorder in which sufferers show seasonal changes in mood and behavior, most commonly depression. Most people tend to slow down a little in the winter and experience some form of “winter blues,” but full-blown SAD can be extremely disabling and probably accounts for a large percentage of people with depression.

SAD is often the result of the winter season when the days are
shorter. The symptoms are vast and incorporate both the mind and the body.
Symptoms of the mind include depression (including Post Natal Depression), guilt, low self-esteem, loss of confidence, hopelessness, apathy, loss of feelings, irritability (especially children), avoidance of human contact, despair, suicidal feelings, anxiety, inability to tolerate stress, paranoid thoughts, poor memory, poor concentration, difficulty “thinking straight,” concentrating or making decisions, panic attacks, abusive behavior, weeping, seasonal alcohol and drug abuse, seasonal bulimia.

Symptoms of the body include fatigue, lethargy, debility, sleep problems, usually too much sleep and difficulty staying awake/waking up (especially children), sometimes insomnia or disturbed sleep and early morning wakening, carbohydrate craving, weight gain, decreased libido, low body temperature, muscle aches and pains, lowered resistance to illness, menstrual difficulties.

There are three factors that can lead to a person showing the symptoms of SAD: genetic vulnerability, stress, and lack of light. The exact causes of SAD are unclear. However, everyone has an internal body clock, which is controlled by nerve centers in the brain; this system is at the root of SAD. Lack of light—at night, for example—causes the pineal gland to secrete a chemical called melatonin. The increase of light at dawn tells the gland to switch off this secretion so that we can wake up. SAD sufferers appear to have something wrong with their internal body clock.

SAD is a bodily, not a mental, illness. It is not a clinical depression, so it is often either misdiagnosed or not diagnosed at all. It can have catastrophic effects on education, careers and relationships. Its symptoms are often opposite of those displayed with clinical depression, which include sleeplessness and loss of appetite.

There are several alternative therapies for treating seasonal depression. One, which has been used with remarkable success, is Light Therapy. Light and color have been valued throughout history as sources of healing. Today, the therapeutic applications of light and color are being investigated in major hospitals and research centers worldwide. Results indicate that full-spectrum, ultraviolet, colored, and laser light can have therapeutic value for a range of conditions from chronic pain and depression to immune disorders. The oldest form of light therapy is natural sunlight, which is the ultimate source of full-spectrum light. For those living in areas that see very little sunlight this time of year there are other options: they include full-spectrum light therapy, bright light therapy, various forms of UV light therapy, cold laser therapy, and visual color therapy. For treating SAD, white light therapy is often preferred over the full-spectrum light because the additional UV light found in full-spectrum light is not necessary to achieve the antidepressant effect of the therapy, and can be harmful to the eyes. Different wavelengths stimulate different aspects of our physiology, all playing a vital role in our functioning. We especially need natural light, with its subtle variations, that act on our well-being. The rhythm of dark and light from day and night and the full-spectrum of light is essential to our endocrine, immune, sexual and nervous systems.

Depression may be the result of inadequate or improper nourishment. If the brain is not receiving sufficient fuel, it will not function properly. Vitamin B, C and Potassium deficiency are often physical causes of depression. The best approach to combatting depression is to eat more whole foods, give up sugar, tea, coffee, and alcohol. Meditating or some form of Martial Arts can really help rid the body and mind of stress that can lead to depression.

Aromatherapy is also very effective. Jasmine, peppermint and bergamot essential oils are uplifting and refreshing, while chamomile and lavender are calming and relaxing. Put a little on your wrists, or a piece of cloth you can carry with you. Use in a diffuser, light bulb ring or drop about 6-8 drops of oil in a pan of hot water. Use oils that smell good to you in your home. Some more suggestions for uplifting oils include sage, clary sage, basil, lemon, myrrh, frankincense, orange, cypress, lemongrass and rosemary. Geranium, rose, patchouli, ylang ylang, cedarwood, neroli and sandalwood are some more soothing suggestions.

Exercise plays a major role in the treatment of depression. It is very helpful because it stimulates circulation and releases serotonins in the brain, the hormones that encourage contentment. It not only keeps the body physically and mentally fit but also provides recreation and mental relaxation. Exercise produces chemical and psychological changes that improve your mental health. It changes the levels of hormones in blood and may elevate your beta-endorphins (mood-affecting brain chemicals). Exercise may also improve the function of the autonomic nervous system. It also gives a feeling of accomplishment and thus reduces the sense of helplessness. Some form of active exercise, must be undertaken each day at a regular hour. To be really useful, exercise should be done in such a manner as to bring into action all the muscles of the body in a natural way. Brisk walking is one such exercise. Aerobics (low impact) is even better, for it increases cardiovascular health and wipes out the focus of depression. It really does make you feel excellent.

Cleaning, home repair, decorating and other home projects help, as well. These things tend to feel more accomplishing and ambitious than sitting in front of the television or computer. They also make you feel more like you are taking care of yourself, rather than escaping or wasting time. The hours spent in front of a screen can be very surprising and disturbing when compared to more productive activities.

Proper nutrition is the most important, and yet the most overlooked, thing to take into consideration. Nutritional deficiencies cause a myriad of problems, including depression in susceptible people. Water is essential in any healing process. Drink a minimum of 64 ounces a day. Diet has a “profound effect” on the overall health of a person. Nutritional therapy can be used to build up brain chemicals, such as serotonin and norepinephrine, that affect mood and are often lacking in depressed people. Eat foods rich in B vitamins, such as whole grains, green vegetables, eggs and fish. The diet of people suffering from depression should completely exclude tea, coffee, alcohol, chocolate, pop, all bleached white flour products, sugar, food colorings, chemical additives, white rice and strong condiments. A routine of three meals a day, at approximately the same time, is best for your health. Eat fruits and vegetables in between meals, if inclined.

Be positive! A positive belief system is of utmost importance in healing. Allow your self change, time off, a different path. Seek what it is that is at the root of your discomfort. Address it. Believe that you can do that. Your life is sacred.

Namaste~