Lifestyle Choices

Keep a Diary

Each day, confide in your diary. This is a way of expressing your feelings. You may not always have friends with you, but your diary can take the place of friends for the time being. Write freely about what most bothers you. Make a list of things you are most grateful for each day. Looking at the good side will help you to have a balanced view of yourself, the world and your future. If you have not made it a habit to keep a diary, start one today. It is therapeutic.

Write Letters

Write letters or send emails to friends and family. Write notes to yourself, encouraging yourself as if you were talking to a beloved friend. Write letters to your children, to be opened at various stages in their lives. Write cards or postcards, for writing can help you access your private thoughts and feelings, reaching within and outside of yourself, to the world around you.

Write When You are Upset

Another thing you may wish to do if you are upset or angry is to write a letter to the person who has offended you. Do not post the letter, but write and rewrite it a few times. Writing helps you to discharge your feelings. After you have cooled down, read it again, and if necessary, rewrite it. In the end you may choose not to send the letter, or if after revising it, you may decide to send it. Always consider the impact your angry letter will have on the recipient. If you are unsure, show the letter to someone and ask for his feedback.

Guard Your Self-talk

Watch what you are telling yourself or others. Refrain from confessing negative words like “it (the situation) can never change”, “people always take advantage of me”, “I am useless”, “I am hopeless”. The words you say to yourself are termed “self-talk”. Beware, your words can turn into a self-fulfilling prophecy. Let your self-talk be positive, optimistic and hopeful. It may take effort to keep your language upbeat when you feel down, but making an effort to do so will help change your thinking pattern.

Eat Healthy Food

The chemicals or lack of them, in our brains and bodies, can either make us happy or sad. Eat lots of green vegetables. Buy a juicer and begin making vegetable and fruit drinks, such as carrot-celery-apple and orange juice. Take multi-vitamins. Make sure you are getting the adequate amount of folic acid, zinc, Vitamin C, E and B. See a dietician and find out which vitamins and minerals your body needs. Vitamins and minerals, such as folic acid, magnesium, Vitamin C and others can do wonders to improve your sense of well-being. Stay away from too much caffeine, sugar, chocolate or empty-calories like white bread and white pasta.

I am not advocating nutrition as the cure for depression. It is not that simple to treat depression. If it were so, then depression should only be treated by dieticians. What the nutritional supplements (like vitamins) can do is to build up your energy levels, and boost the chemical reactions that take place. Vitamins per se cannot cure depression. They are most useful if the patient is lacking nutrition, for example, if he has had an infection and has been eating poorly or has had vomitting and diarrhoea, such that whatever food that has been consumed has not been well absorbed.

Get Plenty of Rest

Insufficient sleep can make one depressed. A fatigued and sleep- deprived body becomes grumpy and irritable and less able to handle the stresses and strains of everyday living. Some have developed a habit of sleeping late because they could not fall asleep earlier. So they start to watch the television. Switch off the television, cancel your appointments, switch on the answering machine on your telephone and go to bed earlier. If you had been going to bed at 2am, try going to bed by 11pm.

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