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Posted by: gardensallday on 2010-02-08, 16:09:35
There will never be many medications approved for children, because few parents are willing to have their kids be guinea pigs for FDA trials (or the equivalent in other countries). I will give you my non-medication depression tips - these things work as well or better than antidepressants, which are mostly placebos, anyhow, unless your depression is VERY severe (think constantly suicidal, can't go to school at all, etc). exercise and social support are super important, and don't poo-poo the computerized therapy, either. If you have an abuse history, meaning sexual abuse or severe emotional abuse, you need professional therapy to deal with it. Depression tips (PRINT THEM OUT): If your depression is worse in winter, try to get more sun. You may have seasonal affective disorder (SAD) or your depression could be partly seasonal. Use a light box (10,000 Lux (light intensity) at about 20” - about $300 online, don't get locally, they charge more, you don't need full spectrum, it needs a UV filter, the Sunray is a good brand). I have extra windows,, painted the walls peach & yellow & have a skylight. There's a link to a cheaper lightbox at psycheducation.org. Try meditation like progressive muscle relaxation or guided imagery. See The Anxiety & Phobia Workbook by Edmund Bourne for examples. Free 15 minute guided imagery download at healthjourneys.com. Go out with friends, & if you don't have any, join a club & MAKE yourself go until you look forward to it. “Isolating” makes depression worse! Exercise 1/ 2 hour a day, & anytime you feel depressed. Exercise is a great mood stabilizer & reduces anxiety. LOTS OF RESEARCH SUPPORTS THIS. Insomnia?: Go to bed & get up the same time each day, even weekends. Don't use your bedroom to watch TV, read or use the computer. Don't do stuff that revs you up before bed, like exercising & using the computer. Light from computer screens & TV wakes you up. Use that last hour to wind down-take a bath? Make the bedroom very dark, even cover up the alarm clock. Use a noise machine (makes wave sounds etc.) to cover up disturbing sounds. Avoid caffeine in afternoon & evening. Try soundsleeping.com for free relaxing sounds downloads. Put colorful, happy things around the house. Do nice things for yourself. Make a list of things that make you happy, like: bread fresh from the oven, the scent of Jergen's cherry almond lotion, the crisp sound of a saltine cracker breaking, fresh sheets on the bed, standing in the boat flicking topwater lures onto the water, etc. Use all your senses & read that list when you are breaking down Work on time management if you are overwhelmed. Cut back on other responsibilities so you can spend more restorative time with friends & family. Ask for help if depression makes it hard to keep up with chores. Spend more time with your pet, if you have one. Both of you will appreciate the time. DON'T listen to sad music! It makes things worse! Listen to upbeat stuff- same with movies & novels. DISTRACT yourself when you are hurting. Read a novel, watch a comedy, go out with friends, play cards, play a video game, whatever is mentally all-consuming. This is VERY helpful in a crisis!! Volunteer. Research shows that helping others makes you feel better about yourself. It also keeps you more involved in the community. Many people find comfort being involved in religion. Get help from your pastor. Some pastors from conservative faiths don't “believe” in mental illness & tell you to go off your meds & pray more – don't go to such a pastor for “help” if your faith is like this. Put a half-smile on your face. Changing your expression is proven to help change mood. Cognitive Behavioral therapy is the most effective kind of counseling. Try free computerized CBT at moodgym.anu.edu.au. Computerized therapy appears to be almost as effective as counseling, research shows. Good luck. I learned this information from classes & books. |
