LIFESTYLE

The blahs. The blues. The doldrums. You can even use a fancy French word like ennui—but no matter what you call those down-in-the-dumps feelings, they’re never pleasant. Unfortunately, such moods strike everyone sooner or later, and are especially common during these cold and sluggish winter months. When your “blahs” go beyond the occasional bummed-out day, however, a more serious problem may be at hand: depression.

While depression is an illness—just like diabetes or any physical ailment—it doesn’t necessarily mean you need to load yourself up on prescription antidepressants. A government study conducted by the Centers for Disease Control indicates that antidepressants are the most commonly prescribed drug. Their use has tripled between 1988 and 2000, and increased another 48 percent between 2000 and 2002. Such statistics have led to mixed reactions among the health and psychiatric communities; while some healthcare professionals say the trend indicates a new level of comfort in asking for help with psychological problems, others fear that antidepressants are grossly overprescribed to people who may simply be having a temporary problem. For those who are dealing with genuine, long-term depression, such medications have been proven effective—but they can also carry unpleasant side effects such as weight gain, sexual problems, and even suicidal behavior (not to mention an unpleasant cost). If you’re dealing with mild to moderate depression, or just a case of the “winter blues,” there are ways to control it without resorting to pharmaceutical assistance.

Get Some Exercise
I can hear you groaning now, but if you needed yet another excuse to get out of your chair, here it is: regular physical activity has been proven to help with depression. Short term, it causes the release of endorphins—the brain’s “feel-good chemical”—that is actually mimicked by antidepressants. Long term, it reduces muscle tension, helps stabilize blood pressure and reduces levels of the stress hormone cortisol. Most experts recommend at least 30 minutes a day, five days a week in order to see results. But if you’re going to use exercise as a depression cure, make sure it’s something you enjoy doing—taking a walk in the hills, a dance lesson, or a game of softball with your kids. If you see it as just another thing in your life that you should be doing but aren’t, you may associate it with failure, which will make you feel even worse.

Ask a Pro
Going to your doctor doesn’t mean you have to leave the office with a prescription. While depression is often linked to external factors, there can be internal causes as well—unbalanced hormone or thyroid levels, for example, or for women, PMS or PMDD (premenstrual dysphoric disorder). Consult your doctor and be open and honest about your symptoms—how you feel, the duration, when it’s worst, your life situation. A complete physical and blood workup can identify or eliminate the possibility of biologically-based depression. Once those factors are out of the way…

Choose the Correct Therapy
Pull up a couch. Therapy can be beneficial for depressed people, as long as it’s the right kind: cognitive behavioral therapy. Many poorly trained counselors never move beyond supportive counseling, which may make you feel better initially, but doesn’t address the root causes of the problem. Cognitive therapy addresses both internal factors (such as assessment of problems, self-evaluation, and expectations of self and others) and external factors (such as stress management, communication, and life management skills), easing the symptoms of depression by helping the sufferer to make the necessary life changes.

Snag Some Supplements
There are herbal remedies for just about anything that ails you, and that includes depression. St. John’s wort (Hypericum perforatum) has long been touted as one of the most effective herbal supplements. 5-HTP and SAM-e are two other remedies available over the counter that are purported to have beneficial effects. But just as with prescription medication, it’s important to do your homework before committing to an alternative remedy such as an herbal supplement; know the side effects and take the necessary precautions first. Vitamins are an even safer bet. A daily multivitamin supplement—and perhaps an extra dose of mood-boosting B vitamins (especially when paired with folic acid)—are always good.

Change Your Mind
Never underestimate the power of positive thinking. It’s easier said than done when you’re feeling low, but every time you have a negative thought, try to consciously change it to a positive—or think a different thought that is positive.

Lay Off the Cocktails
As much as you might enjoy your after-dinner cocktails or a few beers, alcohol is a depressant and may make symptoms worse. It’s the same with anything else that makes you feel relaxed or sluggish—sleep aids, for example. Try cutting such things out of your life for a little while in addition to the other steps you’re taking.

Don’t Take it Personally
Many people perceive depression as a weakness or a fault—something to be ashamed of. It isn’t. It’s an illness, and you can’t blame yourself for having it. So every time you start to, remind yourself of that fact. If that isn’t enough, think about this: Abraham Lincoln, Edgar Allen Poe, Ludwig van Beethoven, Vincent van Gogh and Georgia O’Keeffe are all linked by their battle with debilitating depression. (In fact, Lincoln once said, “If what I feel were distributed to the whole human family, there would not be one cheerful face on earth… I must die or be better, it appears to me.”) Were they any less great because of it?

Whether you’re undergoing a long period of depression or a temporary bout, it’s wise to put off making major life decisions until you can get some help. Keep your expectations realistic when it comes to clearing the hurdle; you won’t just “snap out of it” one day. It may take weeks or even months. And don’t isolate yourself. You need the help and support of friends and family more than ever, so don’t be afraid to ask for it. Surround yourself with positive people and keep looking up—there’s a light at the end of the tunnel.