You may have had it. You may have never had it before. You may be going through it right now. Depression. We don’t talk about depression enough. I have been guilty of dismissing depression off as laziness and wouldn’t dare show up to what I assumed were pity parties. I’m the type to smack you on the butt and tell you to keep it moving and be tough. It’s not always that easy to shake negative feelings and I am glad that I have educated myself and matured. You may have lost someone/something, had a baby and is now experiencing “Baby Blues” or the holidays always make you feel the lowest. My mom would always mention that there are some people who are sad during this season and she would say it while we were out Christmas shopping or during family related activities. It would always remind me to stop and appreciate who and what I have. So what exactly is depression and how do you know if you or your friend/family member suffer from it? According to National Institute of Mental Health depression (major depressive disorder or clinical depression) is a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. To be diagnosed with depression, the symptoms must be present for at least two weeks. The symptoms are:
- Persistent sad, anxious, or “empty” mood
- Feelings of hopelessness, or pessimism
- Feelings of guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy or fatigue
- Moving or talking more slowly
- Feeling restless or having trouble sitting still
- Difficulty concentrating, remembering, or making decisions
- Difficulty sleeping, early-morning awakening, or oversleeping
- Appetite and/or weight changes
- Thoughts of death or suicide, or suicide attempts
- Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment
Sidenote: Caffeine triggers anxiety! If you are eating/drinking anything with caffeine as you read my fabulous blog pause for a second. Have you been experiencing one or more of the symptoms above for 2+ weeks? If your answer is yes SPIT IT OUT! Give it up or have it every blue moon. I’m no doctor so you don’t have to take my advice but didn’t I really sound like one just now “Are you experiencing one or more symptoms…” Fancy.
Switch your coffee for a fruit smoothie. According to WebMD fruit is a helpful friend in this type of situation. A 2010 national study found that the likelihood of having depression is higher in people with low levels of vitamin D. Sunlight helps with the vitamin D so go outside..if you have lupus like me then you know that in our case the sun is not our friend. Actually she’s quite shady to us if you want to be honest..but I’m not trying to start nothing. We will have to get our vitamin D from the food we eat. Below are the food that you need to fuel your body with to fight this thing! Put on those boxing gloves because we are going to kick ass! I’m going to help you! Who says we have to fight fair?!
- Vitamin D: milk, tuna, mushrooms, eggs, fatty fish (salmon)
- Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
- Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
- Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ
- Beans and legumes
Ok so you know what depression is, the symptoms and what to eat to fight depression. Do you know what to do about depression? Yes..you have to get up..but I am realistic and understanding. You may not have a Crossfit class or weightlifting in you right now. You’re just not feeling it. I get it. Let’s take baby steps. Literally. Go for a walk. Exercise helps with depression. Go for a stroll..feel the wind hug you and the sun kiss your cheeks. Let nature nurture you! Isolation is a no-no with depression so you can invite someone to talk to as you walk. If you don’t want to hear your friend’s relationship problems but want the company just not necessarily the convo you guys should go to a dance class. You can’t be depressed while in Zumba class..that’s just impossible. I bet my fake doctor degree on it.
I sincerely hope that The Big D was helpful. You are stronger than you know. Try my tips out and if it’s still too much to handle please go to a doctor (a real one). Try therapy. Don’t be ashamed and if you are surrounded by Negative Nacys first you need to switch that up ..read previous post Rated R and second don’t tell them! You don’t have to tell people everything. you are doing this for you. Get help if you need to. PLEASE PLEASE PLEASE Do Not Harm Yourself. You are loved and you have a purpose.
Suicide Prevention Lifeline 800-273-8255