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How to Treat Mild Depression

Mild depression may cause feelings and symptoms that adversely affect your everyday life, but may not seem serious enough to warrant medical attention. However, accurate diagnosis and effective treatment of mild depression may prevent worsening of the condition to moderate or severe. Mild depression manifests through psychological, physical or social symptoms. It is important to seek professional advice if you experience signs of depression daily for more than two weeks, even if symptoms are mild. Treatment for mild depression includes healthy lifestyle changes and regular exercise.

  1. Symptoms

    • Psychological symptoms include feelings of anxiety, sadness, hopelessness, guilt and low self-esteem. A mildly depressed person may feel inexplicably irritated, lack motivation and may have difficulty making decisions. Physical symptoms also vary and include tiredness, lack of libido, sleep disturbances, changes in appetite, weight gain, weight loss and constipation. Social symptoms may include avoidance of people and of social activities previously valued and enjoyed.

    Diet

    • Improve lethargy and low mood by eating whole-grain carbohydrates that ensure a steady supply of energy. Also, avoid foods high in refined carbohydrates, such as white bread and candy. Limit alcohol intake due to its depressive effects. Monitor caffeine intake, too, as excess may cause sleeplessness and heart palpitations. Adequate intake of omega-3 fatty acids, from sources such as oily fish, and of B-vitamins, from foods such as fruits, vegetables, nuts and seeds, may help to stabilize mood and energy levels. Regular, safe amounts of sun exposure may also help because the skin synthesizes vitamin D through exposure to sunlight. A deficiency of this vitamin has links to cases of mild depressive illness, particularly during the winter.

    Herbal Remedies

    • According to studies by the National Center for Complementary and Alternative Medicine, the herbal remedy St. John's Wort may provide some relief to sufferers of mild depression. St. John's Wort contains compounds called hypericin and hyperforin, which may have an anti-depressant effect on the brain by affecting levels of neurotransmitters such as serotonin.

    Exercise

    • Regular exercise can help to treat mild depressive illness in three main ways, according to MayoClinic.com. By increasing body temperature, exercise produces a calming effect. It also helps to reduce production of immune system chemicals, which worsen feelings of depression, and helps to release endorphins – brain chemicals that have a pleasurable and sedative effect. It is also possible to reduce feelings of restlessness and insomnia that result from mild depression through regular amounts of moderate exercise, which help to improve sleep duration and quality.

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