What Are the Different Types Of Depression? Natural Treatments
We will discuss depression, its symptoms, the affects on the brain and natural treatments that may help you to find relief and alleviate your symptoms.
Depression is a complex mental health condition that can have a profound and disruptive impact on a person’s thoughts, feelings and daily functioning. It can really affect one’s life in a major way depending on the severity of their depression. It is important to note that while I can provide information, it is not a substitute for professional medical advice, diagnosis, or treatment. If you or someone you know is experiencing symptoms of depression, it’s crucial to seek help from a qualified healthcare professional.
Common Symptoms of Depression:
- Persistent Sadness or Low Mood: Feeling down or hopeless for an extended period.
- Loss of Interest or Pleasure: Losing interest in activities you once enjoyed. Lack of motivation to do day to day activities.
- Changes in Sleep Patterns: Disrupted sleep, early waking, insomnia or oversleeping.
- Fatigue and Lack of Energy: Feeling tired and lacking energy even after rest or a good nights sleep.
- Changes in Appetite: Significant weight loss or gain due to changes in eating habits.
- Difficulty Concentrating: Trouble focusing and concentrating, making decisions, or remembering things.
- Feelings of Worthlessness or Guilt: A pervasive sense of guilt or low self-worth. Feeling like you are worthless and have little value as an individual.
- Physical Symptoms: Headaches, digestive issues, aches and other physical discomfort without apparent cause or reason.
- Recurrent Thoughts of Death or Suicide: Persistent thoughts about death, self-harm, or suicide.
- Withdrawal: Withdrawing from normal social activities, work roles and hobbies. Isolating oneself and minimizing interaction with others.
Affect on the Brain:
Depression is associated with changes in brain structure and function. Neurotransmitters, which are chemicals that regulate one’s mood, may be imbalanced. Brain imaging studies often show alterations in the hippocampus, amygdala, and prefrontal cortex, areas that are related to mood regulation, memory, and decision-making.
Natural Treatments for Depression:
- Exercise: Regular physical activity has been shown to have antidepressant effects. It increases the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. This is also known as the ‘runners high.’ People often comment how great they feel after a rigorous gym workout due to the endorphins released in the brain.
- Diet: A balanced and nutritious diet can positively impact mood. Omega-3 fatty acids, found in fish, flaxseed, and walnuts, have been associated with a lower risk of depression. The B-vitamin group of vitamins, vitamin D, and other minerals such as iron and magnesium may also play a role in alleviating or even preventing depression. It may be beneficial to speak to your healthcare professional or naturopath for testing on nutritional deficiencies or supplementation if required.
- Sunlight Exposure: Sunlight helps regulate the body’s internal clock and promotes the production of serotonin, a neurotransmitter linked to mood. It also allows your body to process vitamin D and is one of the best methods to elevate your vitamin D levels.
- Mind-Body Practices: Techniques such as meditation, yoga, and deep breathing can help reduce stress and alleviate symptoms of depression. Also practicing mindfulness in your day to day life may also help you feel better.
- Social Support: Building and maintaining strong social connections can provide emotional support and alleviate feelings of isolation.
- Herbal Supplements: St. John’s Wort, SAMe (S-adenosylmethionine), and Omega-3 supplements are some herbal and nutritional options that have shown promise in relieving depressive symptoms. There are also many more herbal and nutritional supplements that may be of great assistance in alleviating depression and some of the other symptoms associated with depression.
It’s important to consult with a healthcare professional before starting any new treatment, especially when considering natural remedies. They can provide personalized advice based on individual health conditions and needs.
Speak with a Naturopath to see which herbs and nutritional supplements will be beneficial to you.
Sources:
- American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
- Harvard Health Publishing. (2019). What causes depression?
- Mayo Clinic. (2021). Depression (major depressive disorder).
The different types of depression and types of natural therapies and psychological treatments which may help for each type.
As stated earlier, depression is a complex mental health condition with various forms, each with unique characteristics and symptoms. The two main types are Major Depressive Disorder (MDD) and Persistent Depressive Disorder (PDD), but there are also other specific types and subtypes. It’s important to note that treatment approaches can vary and individuals may respond differently to different therapies. Always consult with a healthcare professional for personalized advice.
1. Major Depressive Disorder (MDD):
Natural Therapies:
- Exercise: Physical activity can help alleviate symptoms of MDD.
- Dietary Changes: A balanced diet with omega-3 fatty acids may be beneficial. Alongside many other nutrients that are required for the brains health and reduction of brain inflammation. A few were discussed earlier in this article. Your naturopath may help you with others that may be suitable for your individual circumstances. If you don’t have a naturopath please feel free to consult with us here at the Holistic Healing Insititute.
- Sunlight Exposure: Adequate exposure to natural light can positively impact mood and increase vitamin D levels.
- Mind-Body Practices: Meditation and yoga may help reduce stress and shift your outlook on life and perceptions. This may in turn increase feelings of general well being and levels of inner joy.
Psychological Treatments:
- Cognitive Behavioral Therapy (CBT): Addresses negative thought patterns and behaviours. Oftentimes, in depression we can find ourselves in a negative spiral of thoughts that contribute to us feeling worse and worse.
- Interpersonal Therapy (IPT): Focuses on improving relationships and communication skills.
- Psychodynamic Therapy: Explores unconscious thoughts and patterns. The subconscious mind affects all parts of our lives and behaviours. It has been mentioned in many studies that the subconscious mind may determine up to 98% of our behaviours and resulting emotions.
2. Persistent Depressive Disorder (PDD):
Natural Therapies:
- Lifestyle Changes: Consistent sleep patterns, regular exercise and a healthy diet.
- Social Support: Building and maintaining strong social connections.
- Several Herbal Medicines and Nutritional Supplementation if required: to assist with sleep pattern re-establishment if needed and brain and hormonal nutrient support.
Psychological Treatments:
- Cognitive Behavioral Therapy (CBT): Helps identify and change negative thought patterns.
- Mindfulness-Based Cognitive Therapy (MBCT): Combines CBT with mindfulness techniques.
- Psychodynamic Therapy: Explores long-standing emotional issues.
3. Bipolar Disorder:
Natural Therapies:
- Sleep Hygiene: Maintaining a regular sleep schedule is crucial.
- Stress Management: Techniques like mindfulness and relaxation exercises.
Psychological Treatments:
- Psychoeducation: Understanding the condition and its management.
- Cognitive-Behavioral Therapy (CBT): Managing symptoms and coping strategies.
4. Seasonal Affective Disorder (SAD):
Natural Therapies:
- Light Therapy: Exposure to a bright light mimicking sunlight.
- Outdoor Activities: Increased time spent outdoors during daylight.
- Nutritional Supplementation if Required: to help body maintain vitamin D levels and other nutritional co-factors and requirements.
Psychological Treatments:
- Cognitive Behavioral Therapy (CBT): Addressing negative thought patterns related to seasonal changes.
Sources:
- American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
- National Institute of Mental Health (NIMH). (n.d.). Psychotherapies.
- Harvard Health Publishing. (2021). What are the different types of depression?
It is also important to address the spiritual nature and emotions each individual is feeling. Often times, this aspect is missed in a more clinical approach to treatment. A holistic approach is necessary to address any contributing factors.
It’s essential to remember that these suggestions are general in nature and may not apply to every individual. A mental health professional, counselor and naturopath may provide a more personalised comprehensive support system and treatment plan based on the specific type and severity of depression.
How Can Counselling Help Depression?
Counseling, particularly approaches such as Cognitive-Behavioral Therapy (CBT), psychodynamic therapy, and interpersonal therapy, can be instrumental in helping individuals manage and overcome depression. Here are ways in which counseling can be beneficial for depression:
- Identifying and Understanding Thoughts and Feelings: Counselors help individuals explore and understand their thoughts and feelings, especially those associated with depressive symptoms. This process can bring awareness to negative thought patterns and help individuals challenge and reframe them.
- Developing Coping Strategies: Counseling equips individuals with coping strategies to deal with the challenges associated with depression. This may involve learning healthy ways to manage stress, cope with negative emotions, and develop problem-solving skills.
- Setting Realistic Goals: Counselors collaborate with clients to set realistic and achievable goals. Breaking down larger goals into smaller, manageable steps helps individuals build a sense of accomplishment and progress.
- Behavioral Activation: Counselors may use behavioral activation techniques to help individuals re-engage in activities that bring joy and a sense of accomplishment. This can be crucial in counteracting the withdrawal and inactivity often associated with depression.
- Exploring Underlying Issues: Psychodynamic and interpersonal therapy approaches explore underlying issues contributing to depression. Understanding the root causes of depressive symptoms can aid in the therapeutic process and facilitate long-term change.
- Improving Communication Skills: Depression can impact communication and relationships. Counseling helps individuals improve their communication skills, express their needs and emotions, and enhance their interpersonal connections.
- Mindfulness and Relaxation Techniques: Integrating mindfulness and relaxation exercises into counseling sessions can help individuals manage stress, reduce anxiety, and stay present in the moment.
- Building a Support System: Counselors work with individuals to strengthen their support systems. This may involve improving relationships with family and friends or exploring new ways to connect with others.
- Encouraging Self-Care Practices: Counselors emphasize the importance of self-care, helping individuals establish routines that promote physical and mental well-being, including proper sleep, nutrition, and exercise.
- Monitoring Progress: Regular sessions provide an opportunity to monitor progress, assess the effectiveness of strategies, and make adjustments as needed. This ongoing evaluation helps individuals stay on track toward recovery.
- Addressing Negative Core Beliefs: In CBT, counselors work with individuals to identify and challenge negative core beliefs that contribute to depressive thoughts. By changing these underlying beliefs, individuals can shift their perspective and reduce depressive symptoms.
It’s important to note that the effectiveness of counseling can vary for each individual, and a combination of therapeutic approaches may be used based on the specific needs and preferences of the client. Additionally, counseling is often most effective when combined with other treatment modalities, such as medication, lifestyle changes, and support from a healthcare team or naturopath for nutritional and herbal medicine support. If you or someone you know is experiencing depression, it’s advisable to seek professional help from a qualified mental health professional.
