A Lifeline for Depression

Everyone has a bad day or gets down in the dumps from time to time. But, when it is experienced for a long stretch of time, it may indicate depression, a disease that affects 14.8 million Americans. If gone untreated, depression is a condition that can disrupt all aspects of one’s personal life including daily functioning, relationships, work, and inner peace and happiness.

Did you know that depression is the leading medical disability for Americans aged 14 to 44? According to the Centers for Disease Control and Prevention, approximately 9% American Adults (or 1 in 10 people) suffer from depression.

Symptoms include:

• Chronic sadness
• Feelings of hopelessness and pessimism
• Irritability
• Excessive crying
• Sleep problems (insomnia, disrupted sleep, oversleeping)
• Fluctuations in appetite (weight loss or gain)
• Loss of interest in usual activities
• Difficulty concentrating or decision-making
• Decreased energy or fatigue
• Thoughts of suicide

Causes include:

• Genetics
• Brain abnormalities
• Gender (2x higher for women)
• Self-image
• External Stress Events (loss of loved one, illness, loss of job, divorce)

To put the seriousness of this illness into perspective, the financial burden of depression on the US economy in terms of lost productivity and medical expenses, is a staggering $83 billion annually, which is approximate to the cost of war annually in Afghanistan (Paul E. Greenberg, et al., 2003). On a global level, The World Health Organization identifies depression as an epidemic – and is predicting that according to the increasing rate of depression, by 2020, it will be the second most costly disease in the world. (Currently, over 350 million people around the globe are affected by depression.)

On average, 80% of depressed Americans are impaired by their daily functioning, and lose an average 5.6 hours of productive work every week when experiencing depression. 50% of the loss of work productivity is attributed to absenteeism or short-term disability, as depressed people are more likely to take sick days. While at work, job performance is lowered due to inability to focus and therefore depressed individuals are more likely to make errors, experience morale issues and difficulty in cooperating with others.

Treatment:

Statistics show that more often than not, people afflicted with depression are not seeking treatment. The upside, however, is depression is treatable for the majority of sufferers. If one is experiencing the above depressive symptoms for 2 weeks or more, it is important to consult a doctor or medical professional. With evaluation, depression can be treated by counseling/psychotherapy, in combination with anti-depressant medication or other therapies.

Although treatment tends to focus on medication and psychotherapy, total well-being is a cumulative confluence of health in the body, mind, emotions and spirit! Along with psychotherapy and drug therapy, addressing other life factors is significant in recovering from and staving off depression. Let’s take a look!

Well-Being Through Life-Style Changes

Diet:

Incorporating a more nutritious diet will improve one’s mood and stamina! Eating more fresh vegetables and fruits, whole grains, nuts and beans, and limiting the intake of processed or refined foods will create a healthy advantage in how the body and mind function. One should also limit foods high in sugar or salt, sweeteners or alcohol. Also, if possible, drink green juices or green smoothies regularly. This helps to make the body more alkaline and balance the pH, which in turn will naturally boost mood and energy.

Other “good mood” helpers are:

• Omega – 3 fatty acids (walnuts, ground flaxseed, salmon, mackerel)
• Dark chocolate (increases endorphins)
• Protein (beans & low-fat dairy)
• Vitamin B12 and folate: (whole grain cereals, dark leafy vegetables, citrus fruits, salmon)

Habits and Activities:

• Get enough sleep
• Adhere to a regular exercise routine
• Journaling
• Work on art or crafts
• Spending time in nature
• Staying connected to friends and family
• Reduce unnecessary stressors (keep it simple!)

Yoga/Meditation:

In the West, the medical research on meditation and yoga published in peer-reviewed journals has gained momentum, increasing eight-fold from 70 studies in 2000 to 560 studies in 2011 (David Vago, Harvard Medical School). It is acknowledged that an intercession of a meditation or yoga practice in a person’s daily life can have a substantial impact in their recovery from illness, and at the very least, can greatly improve how they mentally and emotionally relate to their illness. Yoga and meditation can allow them to go even further to function in their lives optimally and with greater ease — by reducing stress and anxiety, and alleviating or removing symptoms of long-standing ailments and diseases, like depression.

Sadhguru, Realized Yogi and Founder of Isha Foundation, emphasizes how better health can be at one’s grasp: “Yoga is the science of activating your inner energies to such a vibrant and exuberant state that your body, mind, and emotions function at their highest peaks. When your body and mind function in a high state of relaxation and with a certain level of bliss, you can be released from physical and mental problems many people suffer from.”

Scientific research has been conducted of Isha Meditators who participated in Isha’s yoga programs. The results are a compelling reference for how it’s yoga programs are a viable solution for physical and mental ailments and improving overall well-being (study by Dr. Raj Maturi). Of the Isha participants surveyed, an amazing 87% reported improvements on their depression, of which 50% actually stopped medication and 25% reduced their medication!

Isha’s “Inner Engineering” program is a powerful inner technology that works wonders if one is willing to invest only 21-minutes a day towards their health and well-being. Available to anyone starting 14-years old to the elderly, the Inner Engineering program also does not require physical agility or previous experience in yoga or meditation. In fact, the meditation taught, called “Shambhavi Mahamudra”, is a simple process one can independently perform daily from their own home that will allow them to positively and cost-effectively impact not only their depressive ailments, but their total well-being — for the rest of life! For more information, please go to innerengineering.sadhguru.org.

Medical treatments combined with a few resolute life-style changes and a yoga or meditation practice can help empower a person to transition out of their depression. Its possible with the new sensible habits and better awareness gained along the way, that one can continue to advance yet further in their overall wellbeing!