Each of us experience times when we feel down or 'blue'.
Sometimes though, we can get stuck with these feelings for a prolonged period of time.
We experience depression.
Though severe cases should be reviewed by a professional, there are several simple and natural things that we can do to help beat depression and restore a feeling of well-being and balance to our lives.
Get consistent sleep A consistent sleep cycle is very important for healthy brain function.
When we feel depressed, it is very easy to fall into a poor sleep pattern.
We may stay up much later than normal, or sleep for significant portions of the day.
These irregular patterns start to alter the natural balance of hormones in the brain, which can actually prolong or increase our depressed feelings.
Help combat this problem by avoiding long naps during the day and setting a target bedtime that is normal for you.
Then, turn off or dim bright lights about an hour before that time.
The fading light sends a signal to the brain which helps it prepare for sleep.
Also, it's important to turn off the TV earlier in the evening so that your brain has a chance to become calm.
Reading a book or meditating also helps.
Eat the right things Healthy nutrition is always important, but even more so when you feel depressed.
Adequate hydration is essential for proper brain function.
So be sure to drink plenty of water.
Preferably this should be spring, filtered or distilled water.
While you are depressed, try to avoid caffeine and sugary drinks like sodas.
The caffeine and sugar interfere with the natural balance of your brain chemistry, which compounds the problem of depression.
You should also refrain completely from drinking alcohol.
Alcohol is a depressant, and only serves to extend and deepen the depression.
Nicotine should also be avoided as much as possible so that it will not interfere with our body's attempts to re-balance.
Make sure you get plenty of Omega 3 and Omega 6 fatty acids, as these are important for maintaining proper brain function and help to balance moods.
Deep-sea fish, flax seeds, flax seed oil and walnuts are excellent natural sources.
Certain vegetables such as kale, spinach, Brussels sprouts and salad greens also contain these essential fatty acids.
Consider taking a fish oil supplement to obtain the Omega fatty acids if you cannot get enough from the non-fish sources.
Additionally, it is a good idea to reduce the amount of sugars and carbohydrates you consume - especially 'simple' carbohydrates.
Ideally, no more than half of your caloric intake per day should come from carbohydrates.
Carbohydrates are typically converted to sugar and provide a temporary 'high' which makes you feel better for a short time.
However, as your body metabolizes the sugar, your blood sugar levels fall, and you experience the 'crash' which can cause a deeper feeling of depression.
Rather than eating simple carbohydrates such as potato chips, white pastas and cookies, instead try to eat complex carbohydrates such as whole wheat pasta, beans and vegetables.
Set meal times that are relatively consistent throughout your day.
This can be challenging during a depression, but doing so helps provide a more even flow of the essential nutrients that your body and brain need.
Don't skip breakfast, and make sure to have dinner at least three hours before your planned bedtime.
If you eat too late in the day, it will throw your sleep pattern off, which interferes with the healthier brain rhythm you are trying to establish.
Express your feelings It's very important to express your feelings in a positive way.
Doing so allows you the opportunity to move through your depression and heal more quickly.
Talk to a close friend, a counselor or spiritual leader.
If these are not available to you or you would rather not, at least try writing down your thoughts and feelings in a private journal.
By writing them down, you give yourself the opportunity to see and express them outside of yourself.
You can then potentially gain helpful perspective as well as the ability to release and let go of the emotions that you are holding inside.
Recover These are simple and natural ways to help you beat depression and get back to being a happier person.
Take the time you need to move through the depression, but make a commitment to yourself to take these positive steps and help yourself recover in a healthierway.