How to Deal with Depression in Los Angeles
We can all experience negative feelings and low moods, occasionally. However, if you are experiencing these persistently, and finding it difficult to go about your daily life as you normally would, you may be experiencing depression. If you believe that you may be depressed, the first step is to contact a mental health professional so that you can receive a formal diagnosis. Whether or not you have depression will be measured using standardized criteria laid out by The American Psychological Association.
From here, depression treatment options will be discussed, and the best ones for you will be implemented. Despite the fact that dealing with depression can be excessively taxing, there are various treatment options that will eventually afford you relief, and allow you live a healthy, happy life once again. Medication and cognitive-behavioral therapy are two of the staple treatments for depression, typically used in combination with one another. However, other factors contribute to a successful recovery. Good sleep hygiene, nutrition, and physical exercise will be the focus of this article. As well, the benefit of clinical trials will be outlined.
Depression is a mood disorder that greatly affects the life of those who suffer from it, and can become debilitating if depression help is not sought. The National Institute of Mental Health provides a list of the symptoms of the disorder:
- Persistent sadness
- Loss of interest in pleasurable activities
- Appetite changes
- Physical aches
- Cognitive issues
- Sleep disturbances
- Thoughts of suicide
Obtaining better quality sleep is suggested for those dealing with depression. If you have a family history of depression and sleep more or less than the recommended eight hours per night, you may increase your genetic risk for developing the disorder. In a study of twins, those who each received at least seven to eight hours of sleep per night, the genetic propensity for depression was shown to be 27%; genetic influence increased to 57% with five hours a night, and 49% for ten hours, says PsychCentral.com. Keeping a journal so that you can pinpoint what is keeping you awake at night is a part of practicing good sleep hygiene. As well, keeping a dimly lit room right before bed, avoiding naps, and using a sound machine, can be useful if you are trying to maximize any other depression help in Los Angeles you may already be receiving.
Nutrition and Depression
When seeking depression help, it is important to maintain a healthy diet. Depression leads to low energy and poor motivation, which can be exacerbated by poor eating choices. Eating foods that are not beneficial to your body can lead to weight gain, lack of energy, and inefficient bodily functions. Cutting down on processed foods is a good idea when you are trying to beat depression. A study demonstrated that a diet high in fruit and vegetables, and low in processed foods, predicted better mental health at follow-up appointments, notes PsychCentral.com. A healthy diet should consist of:
- Complex carbohydrates
- Tryptophan-rich foods
- Serotonin-rich foods
- Vitamin B6-rich foods
- Limited alcohol and caffeine
Exercise and Depression
Additionally, if you have been searching for methods on how to deal with depression, exercise has been proven to be a viable management tool. Exercise enhances endorphins, which are chemicals in the body that enhance immunity and mood, and decrease pain perception. Walking briskly for 35 minutes for five days, or 60 minutes for three days, had a significant impact on the symptoms of the disorder and individuals were less likely to relapse in the future, states Harvard Medical School.
Los Angeles Clinical Trials for Depression
Giving consideration to clinical trials for depression as a treatment option when trying to discern how to deal with depression is a great idea. Clinical trials are a necessary component of medical research that utilize volunteers to gain knowledge in different areas of medicine. In the case of medical research pertaining to depression, you may be subjected to new medications, medical techniques, or devices aimed at reducing depression symptoms. For example, you may receive the latest antidepressants, therapy methods and other experimental drugs or apparatus. If you decide to participate in the Los Angeles medical studies, you may be compensated for your involvement.
To learn more about Los Angeles clinical trials for depression or other forms of medical issues, contact the Pacific Institute of Medical Research, which is an independent clinical research site specializing in psychiatry since 1982. Visit us online or call us at (310) 208-7144.