Before getting into the nitty-gritty and you explain in more detail the 3-step method to combat depression , I just want remember: if you have severe depression, you have black and suicidal thoughts. See your doctor quickly .
I will present here a method I developed to fight against depression naturally .
I have not reinvented the wheel, and I warn you I 'm not a doctor or psychiatrist. I simply found repeatedly in situations of stress and burnout . I had to deal with mild and moderate depressive passages . And I also always fight with seasonal depression , but the symptoms are lighter .
So I have accumulated tons of information on depression . I will not go into details here on antidepressant taken syntheses , see it with your doctor. This article is based on a natural way out of depression.
By cons, if you are looking for a solution for depression with a stepwise method , naturally, then you are at right place.
(This article is a bit long .. so take your time)
Symptoms of depression
Depression is a disease that affects particularly prevalent many people. According to statistics approximately 1 in 5 people will know a depression in his life. No discrimination either in cases of depression.
It can affect children, young, old, male or female. However we see that it reaches 2 times more common in women than men.
It can be difficult to differentiate between temporary depression and depression.
To help you see more clearly , depression is defined by several of these symptoms for at least 2 weeks.
Sadness, black idea, impression of seeing his life in black and white
Loss of interest in activities that you enjoy
Sleep disorder it may be insomnia or hypersomnia
Changing dietary behavior : loss or weight gain
Chronic fatigue , decreased energy
Decrease in self-esteem , often with a strong sense of guilt
Great difficulty in concentrating . Read a book or watch a movie can be complicated
Suicidal thoughts may occur
irritability
Depression can also take many forms.
The "classic" that can become chronic depression if nothing is done with Forte melancholy symptoms that you have read depression.
Bipolar depression. It is also called manic depression. In this case the phases of deep depression alternate with periods of mania, characterized by a great commotion and excitement, a lot of energy and projects. These changes can be frequent or more or less spaced .
SAD. Found some classic symptoms of depression at the onset of winter . This decline is due to the moral decline of light. There are simple to set up to fight against this form of depression solutions. Light therapy as well as St. John's wort can greatly help you .
Post partum depression . It is also called native or post postpartum depression. We also find the term baby blues. This is a depression that lasts , often quite strong, following the birth of a baby.
That gives you an overview of the classic symptoms of depression , and other forms of depression. I will not go in this article on the causes that trigger this depression, but we'll see how to treat depression and burnout with a simple, effective and natural method .
After passing several suffered depression I decided to create a sort of attack based on all the reading and research that I made up . My goal was to create a coherent plan , with effective techniques and proven. With a step by step system. I'd like to share with you.
( I'm not suggesting you recipe or magic solution , just common sense , a little effort , a little help from anti depression plants)
It will therefore be to be active in these three fields at the same time , it is also important to record the progress and actions undertaken . Buy a small notebook and write down your various actions .
Natural supplements anti depression
Taking a natural supplement to overcome depression is an important loot . I remember wanted to avoid medication side effects to too strong .
But aid ( also very effective) of a plant seemed perfectly suited . It is a kind of natural stand. ( Note that I say again but according to your depression medication may be necessary consult your physician. )
2 choices offers you St. John's wort or Griffonia
( do not take 2 at the same time but you can rotate )
St. John's Wort
The Complete Guide St. John's wort is here
effects
St. John's Wort is especially recommended in cases of mild to moderate depression. Different scientific studies are clinically proven effectiveness . St. John's Wort is also excellent in seasonal depression
St. John's Wort
dosage
It depends on the form and content of the tablets. Often the tablets will be 300 mg .
The recommended dose is 900 mg per day for an adult.
The effects are not immediately apparent , it is often to wait a few weeks before fully feel the effects of hypericum
indications against
Natural remedy does not mean no indications against . St. John's wort is generally safe but it is mattered much against a list of indications. For side effects in detail you can see the complete guide to St. John's Wort .
Here are a few side effects as possible :
intestinal gene
fatigue
dry mouth
headaches
Remeber so the wort is a very effective herb for depression ( mild to moderate ) and SAD.
Griffonia simplicifolia
Griffonia or 5HTP is a plant used in the fight against depression. Various studies have proven its effectiveness . It is therefore an ally to fight depression.
Griffonia simplicifolia dosage
effects
Griffonia contains 5 -hydroxy -tryptophan or 5htp which has the effect of increasing serotonin and thus helps regulate mood and sleep and reduces panic attacks . 5HTP also plays a role in the regulation of appetite .
dosage
It is often recommended to take 100 to 300 mg Griffonia for depression .
Cons and side effects
St. John's Wort as it is necessary to pay attention to indications and side effects against the Griffonia simplicifolia
Here are some side effects:
gastrointestinal disorders . Disorders that usually manifested by nausea.
drowsiness
not recommended for pregnant women and children .
Attention also taking St. John's Wort and Griffonia
Acupuncture may also prove to be a very good supplement
physical activity
After the natural complement anti depression it is important to engage in physical activity. You have to find what is best for you , choose an activity ( no need to want to do a marathon if you 're a little sports ) and set a regular date on your calendar .
Why is physical activity to treat depression ?
The benefits are really many . We will focus here on two very important benefits .
Improve their self-esteem
You know when you are depressed self-esteem tends to decline. It feels no , good for nothing. Of not very pleasant mental states that we can begin to reverse through the regular practice of physical activity.
With regular practice of physical activity , your body will release endorphins . These endorphins will interact with receptors in the brain and reduce the perception of pain.
endorphins
Endorphins are also called natural morphine. After a long jog or a workout or you are overwhelmed is often accompanied by a feeling of well being and euphoria .
Endorphin is a natural analgesic, which means it decreases the sensation of pain.
It has been proven that regular sports or wider physical activity can:
Improve self-esteem
Reduce anxiety and depression symptoms
Improve sleep
There are also very good effect on health
Lower blood pressure
Increases energy
Strengthens the muscles
Regulates weight
What physical activity practice ?
For you to find what suits you according to your preferences and your level. Here's a list to give you some ideas
footing
tennis
swimming
walking
gardening
bike
dance
fitness
yoga
Choose an activity that includes being in a group and meet people can be a good idea. The support of others is essential to combat depression .
From a personal point of view I think the steps made with a relative in nature are very beneficial. I am convinced of the positive impact of contact with nature . Whether the forest, the sea, the countryside. This is, I think it's important to be able to reconnect with his emotions.
Renew its social relations
To heal and overcome depression support his family and his entourage is very important. But during a depressive tendency will pass very often do the opposite : to withdraw into itself, prevent the outflow . Reaction often accentuated by the fatigue that is experienced and that will justify staying home.
Will tend to always find excuses , but ultimately you will not exacerbate your depression.
Avoid cutting his family and continue to meet people is paramount.
Getting there by step
Make the effort to go out and get motivated can be difficult, which is why I advise you to go slow , step by step.
Start by going for a coffee , or an output of a few tens of minutes with knowledge . You can also share a meal.
The objective here is to get out regularly to replenish energy. Too inward not bring anything positive.
Meet people
Always with the aim of combating depression naturally, expand their social circle, or meet a few people is an excellent action. But who can you ask an effort. Taken daily routine it may seem difficult to find time and even opportunities to these meetings.
A very good solution to meet people , be helpful and increase their self-esteem is volunteering.
You will find on this site all http://www.francebenevolat.org/ to find an opportunity to do some volunteer work.
A second option is to perform an activity. Anything as long as you have an interest works . It can be a physical activity, as seen above , or anything else :
Here are some examples to give an idea see
Learning a new language ,
Courses of a popular university
Practice sewing
Learn gardening
Join a walking club
Join a club meditation
The list is long and it depends on what you like. You can begin to check with your local city and the site of MJC in your neighborhood. This is a good starting point for research .
With all these actions it is also very important to take time for yourself .
If you follow the plan then you must be committed to taking a natural antidepressant , or to continue physical activity , do not lock yourself and develop your social relationships.
You now need to take time for yourself and refocus your thoughts to make them more realistic and positive.
conclusion
I'd like to finish this article to try to give you perspective. Being passed that I know how difficult it is .
If you are unfamiliar with Buddhism then you must know the concept of impermanence. This fundamental concept in Buddhism explains that nothing lasts forever. Whatever comes , then goes away. It is the same with our anxieties , our mental states and also with depression. It may be here today , but tomorrow a little less, and in a few months it will be gone. Keep this in mind .
I hope this article will give you ways to recover.
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