The stressful demands of work and family are all part of modern living. Mood swings, overwrought emotions, anxiety, lethargy and tension have become common. Usually we cope reasonable well but sooner or later, everyone finds that it all becomes too much. At some point in our lives, there will be times when we feel down. For many, feeling sad and hopeless may occur as a brief event. Depression that results from the loss of a loved one, end of a relationship or loss of a job is normal. A period of grief and sadness is appropriate and often essential before we are able to move on. In cases such as these, treatment is generally not required. However, sometimes the stress can threaten to be overwhelming. For anyone suffering severely from anxiety and depression, a thorough medical evaluation is important as these need psychiatric support.
The American Psychiatric Association defines clinical depression as a condition in which a number of symptoms persist for a month or longer. If you experience four of the following symptoms, you are probably depressed. If you have five or more, you are definitely suffering from depression!
- Poor concentration and
diminished ability to think clearly.
- Chronic fatigue, lack of vitality
and loss of energy.
- Loss of interest in usual activities.
- Lethargy, inactivity or physical hyperactivity.
- Insomnia (can’t sleep) or
hypersomnia (sleeping more than usual).
- Drastic change in appetite.
- Feelings of worthlessness or self-reproach.
- Inappropriate guilt.
- Recurrent thoughts of death or suicide.
How To Make It Better
Get Moving!
There is no question about it; regular exercise can improve mood, calm anxiety and lift depression. Choose an activity you enjoy. Do some gardening, cycle round your neighbourhood, take a stroll in the park or walk your pet. There is no need for elaborate and expensive activities, although these may work for some people. You may find it hard to initiate something when you are already feeling down but remember that only the first steps are the hardest. Getting someone to accompany you for encouragement and reduce the isolation may be a good idea.
Foods To Lift Moods
Nutritional deficiencies can contribute to moodiness and nervousness. It is especially appropriate to eat wholesome meals. Home-prepared meals are ideal even though in our busy schedule many people opt to eat out. Plenty of fresh fruits and vegetables would ensure vitamins and minerals. Lean meat and fish would provide good sources of protein. A multivitamin tablet is a good supplement to include in your diet, or take a combination of vitamins C and B. Have you heard that certain foods are good for your mood? It is no big dispute anymore that what you eat, or don’t eat, can affect your mood. There is evidence that spinach (and other green leafy vegetables), fish, Brazil nuts, oat, honey and garlic contribute to a greater feeling of well being. In contrast, excessive coffee and alcohol are known to trigger anxiety and panic attacks.
Helpful Herbs
For mild to moderate depression, the herb St. John’s Wort comes highly recommended. While more commonly used for depression, it is really a tonic for the entire nervous system and would benefit those with nervous, anxious and panicky tendencies too. Other herbal tonics such as Skullcap, Passiflora and Passiflora are helpful for tension associated with sleeping problems. Yet others like Motherwort and Chamomile are great for stress accompanied by rapid heart beat and digestive complaints respectively. I’ve prescribed these herbs in liquid extract form at my clinic for years and they appear to work in the majority of cases, with significantly fewer side effects compared to drugs. If you are already on medication and wish to try herbs, it is important to inform your doctor and herbalist to develop a schedule for making this transition. Never stop prescribed medications by yourself.
Bitters Make You Better
Something bitter tasting can help you healthier and feel better! A preparation called “Herbal Bitters”, typically made from a mixture of herbs like gentian, meadowsweet and dandelion, can help lift depression and calm anxiety. Herbal Bitters seem to improve endocrine and digestive processes leading to a feeling of well-being. The formula is best taken just before meals. Mix a quarter teaspoon in a little water and sip.
Flower Remedy
The most widely available herbal therapy created for the treatment of emotional health is the Bach Flower Remedy. Dr. Edward Bach identified 38 healing flower extracts in the 1930s for all the different types of moods and emotions.
Patricia Loh is an educator and writer on natural therapies. She is a qualified clinical herbalist and operates a herbal centre in Subang Jaya. Comments and inquiries: herbz@tm.net.my or 03-5631 7751.
