Depression is becoming more prevalent, especially in our busy, stressful, modern lives.  We may be more digitally connected than ever before, but more disconnected from the things that matter most.

When we feel disconnected it’s like there is an empty void inside, a feeling like something’s missing. People often look for things to try to fill this emptiness – food, alcohol, drugs or addictive behaviour. However the only thing which can really fill the emptiness is a greater sense of meaningful connection, to ourselves and to others.

1. Exercise even though you really may not want to. Exercise releases endorphins which promote well being and benefit our physical and mental health. You don’t have to go the gym every day, even going for a walk helps, and taking up yoga is particularly helpful. Another effective cure for depression is movement through dance or tai chi. Uplifting music can also have a very powerful effect on our moods. No matter how brief, any kind of movement and exercise will help.

2. Touch is very important in healing depression. Touch releases endorphins and the hormone oxytocin, so don’t become touch deprived.  Stroke pets, hug friends and family, resume sex with your partner or have a massage. Sometimes you have to do the opposite of what you feel like doing to help you feel significantly better.

3. Diet can play a huge part in helping alleviate depression. Avoiding caffeine and sugar are particularly important as caffeine and sugar feed anxiety. Make sure you eat well and regularly, even if you have no appetite. Avoid all sweeteners as they can affect the brain and our moods in a very negative way. It is essential for our mental health that we eat good fats on a regular basis. Many people only eat bad fats like trans fats or saturated fats or try to avoid fat altogether. Make sure your diet has plenty of nuts and seeds, good oils like avocado, olives and oily fish or fish oil supplements.

4. A different perspective can help. Look into the future and know that it won’t last, it is not permanent, even though that may not seem possible at the time. Talk to other people who have felt so low and felt there was no way out only to have found that they fully recovered.  Read positive examples of how people have overcome mental health issues and know it is possible for you too.

5. Supplement your vitamins to increase serotonin and happy hormones. A lack of vitamin B6 has been linked to depression, inertia, insomnia and irritability. A lack of vitamin B3 and vitamin D, which is made in the skin by sunlight, has also been linked to depression. These can easily be increased by taking fish oils. B12 deficiency and low levels of Omega 3 may also be an underlying factor in depression, so make sure you eat oily fish two or three times a week and take B6, B3, B12 and Omega 3 supplements.

6. Make sure you get outside every day as daylight and sunlight increase serotonin and is needed for vitamin D. Many night workers and shift workers can become depressed because of the lack of natural light.

7. Laughter is an important antidote to depression.  Laughter releases endorphins and decreases stress hormones in the bloodstream, having a positive effect on our bodies.  Many studies have shown if you consistently watch funny films you make different chemicals to the ones you make when you feel depressed.  In his book ‘Anatomy of an illness’, Norman Cousins detailed how he rented funny films when he was very ill with cancer and watched them frequently, crediting laughter therapy as playing an essential part in his recovery.

8. Do what you love. Evidence has shown that when people don’t follow their inner yearnings or do what they love, this can create depression.  When people don’t take up the career they have a calling for, or a deep need to be involved in, this can lead to sadness, apathy and actual illness. So much depression is down to people not doing what they want to with their lives and suffering because of it. If you are depressed because you have not followed your heart’s desire it is never too late to do something about it.  Even if you can’t make it your career, you can still make it a hobby. Don’t live a life full of regrets about what you did not do, instead do something about it.

9. Change your inner Dialogue of yourself. Change the looping thoughts. Often we speak to ourselves in a harsh, hurtful & critical way. Write down 3 Negative thoughts you repeat to yourself & then write 3 opposite positive thoughts that you can replace them with. Changing your thinking changes your feelings, but with depression it is essential that you also do some activities, because doing something that requires activity, no matter how small, can also change the depression. The way you think, act and the actions you take will change the way you feel. Feelings follow behaviour, not vice versa.  Therefore you must do what you don’t want to do to help with depression. Don’t wait until you feel better to take some action – do it now. Don’t wait for motivation or an improvement in mood before you take action, take action and you will become more motivated and get an improvement in mood.

10.Therapy with the right therapist is incredibly helpful and you don’t need to spend years on a therapist’s couch. I developed Rapid Transformational Therapy™ to provide dramatic life-changing results and free clients from their issues in 1 – 3 sessions.

One of the ways in which Rapid Transformational Therapy™ gets fast and permanent results, is that it addresses the root cause and then looks at the role, function and purpose of the issue playing out.  We learn to get our minds and bodies working for us, not against us. Our mind’s primary purpose is to try to protect us and keep us safe, to prevent us being at risk or in danger. Our symptoms are usually our body’s way of communicating with us that something needs addressing. I always say that understanding is power and the understanding gained through Rapid Transformational Therapy™ can have the most liberating transformative power to improve lives quickly and permanently.