Depression

See all Pictures & Images

Depression: Home Care & Treatment

If you have depressive symptoms for two weeks or longer, you should contact your doctor, who can offer treatment options. Regardless of whether you have mild or major depression, the following self-care measures can help:

• Get adequate and regular sleep.
• Follow a healthy, nutritious diet.
• Exercise regularly.
• Avoid the use of alcohol, marijuana, and other recreational drugs.
• Stay involved in activities that normally make you happy, even if you don't feel like it.
• Spend time with family and friends.
• Try talking to clergy or spiritual advisers who may help give meaning to painful experiences.
• Consider prayer, meditation, tai chi, or biofeedback as ways to relax or draw on your inner strengths.

It may be helpful to add omega-3 fatty acids to your diet, which you can get from cold-water fish like tuna, salmon, or mackerel. Also, taking folate (vitamin B9) may be helpful. Appropriate amounts of folate (400 to 800 micrograms) are found in many multivitamins.

If your depression occurs in the fall or winter months, try light therapy using a special lamp that mimics the sun.

Many people try a popular over-the-counter herb called St. John's Wort. Some studies do suggest that this herbal remedy may be helpful for mild depression, but not moderate or severe. Be aware that St. John's Wort has a lot of potential drug interactions and should NOT be taken with prescription antidepressants, birth control pills, protease inhibitors for HIV, theophylline, warfarin, digoxin, reserpine, cyclosporine, or loperamide. Talk to your doctor if you are thinking about trying this herb for mild depression.

If you have moderate to severe depression, the most effective treatment plan will likely be a combination of counseling and medication.