How Depressing!
Have you noticed any of your clients who present with cabin fever, winter blues, or just plain feeling down? About 4.5% of Canadians suffer from major depression every year (according to a Canadian Community Health Survey). Most people feel down occasionally, but if the feeling persists or interferes with a person’s quality of life, they should consider getting help.
Multiple factors may influence depression. How to know which ones are at play? Often, the most effective approach in addressing depression is a multi-pronged one. Here are some key factors to consider:
Vitamin D. The body produces Vitamin D when sunlight falls on the skin. This vitamin affects mood and the ability to fight illness. People’s Vitamin D levels tend to drop in the winter and are lower in countries farther away from the equator, such as Canada. Vitamin D deficiency may intensify depression and make people more prone to illness in winter, so taking vitamin D can help. Recommended dose varies, but it is usually between 400-2000mg daily.
Melatonin. The lower light levels also impact the body’s production of melatonin. Melatonin is a hormone produced by the body at night. Melatonin can help achieve better sleep at night, which can help improve feelings of depression. During the winter months, it may be recommended to take between 1 and 3 mg of melatonin, but always take it at night before bedtime.
More light. Getting out into the daylight also helps to improve mood.
Adaptogens. This is a group of herbal supplements that tend to regulate swings in hormones and mood. These supplements include Rhodiola, Ashwagandha, Ginkgo, and Biloba. St. John’s Wort, another herbal supplement, has also been shown to reduce feelings of depression.
Exercise. Many studies demonstrate that exercise tends to improve mood and muscle tone. When combined with more outdoor light, it is doubly potent. Feeling depressed can make it difficult to get started, but any action your client can take to exercise is a step forward.
Illness recovery. Feeling depressed can be a symptom of an underlying illness or physical stress. Illnesses may include: cancer, heart disease, or hormone imbalances (as from diabetes or hypothyroidism). Physical stresses may come from muscle overuse, repetitive strain, or spinal misalignment. Make sure your client is medically checked out.
Addressing past trauma. The past can influence a client’s low mood. Recent events can trigger the negative parts (flashbacks, irritability, negative feelings, or sensations) of past upsets and traumas. Facilitators trained in Traumatic Incident Reduction (TIR) can help reduce or even eliminate these negative effects. Clients often say they feel emotionally uplifted, or “lighter”, after TIR sessions.
Improving relationships. Family, friends, and co-workers are an integral part of people’s lives. Upsets in any of these our relationships can drag a person down. TIR and related techniques can significantly help your clients by allowing them to improve how they interact with others.
Observe these factors and see which ones apply to your clients, friends, or associates. It is good to know that feeling better is possible!
By Margaret and Harry Nelson