What to avoid when fighting depression
Sometimes fighting involves avoiding the battle altogether
Avoidance is not retreat or surrender
Over the years while I was learning about depression and how to fight back, I learned a surprising truth. Sometimes fighting requires avoidance. Avoiding certain foods, activities, and behavior can give us the strength to fight back. Think of it this way; the life we live creates a pattern of behaviors. This pattern is a set of daily habits. Every day we live according to this particular set of habits, whether we realize it or not. If we suffer from depression and can’t find relief, we first need to break our existing patterns and habits to form new habits that will help. Remember, doing nothing is our greatest weakness when fighting depression.
NOTE: western medical professionals won’t agree with everything on this list. Many of these suggestions come from eastern medicine and have been used for 1000’s of years. Western medicine hasn’t caught up yet.
FASTING
I imagine this topic will get a few head-turns. Fasting isn’t the first thing we think of when fighting depression. However, I can personally attest to the effectiveness of fasting. It works. There are a number of articles on the subject, I like this one (here). I suggest fasting for at least 3 or 4 days. Please read the article linked for a ‘how-to’ on fasting. The basic idea is to continue drinking water, but no more than usual and avoid food completely. You’ll notice a clearer mind (a lot clearer in fact), and increased energy and you’ll get some amazing sleep.
What to expect while fasting: I wish someone had warned me the first time I fasted. I went in unprepared and as a result, I stopped after about 30 hours. The first 2 days are hard, but the hunger will go away after the first 24 hours. Your body will detox during the first 2 to 3 days depending on age, eating habits, lifestyle, and a slew of other factors. However, at the end of the detox period, you will feel amazing. Your mind will clear up (depression will go away completely, yes really), your energy level will sustain and you’ll feel great. No headaches or sore muscles. Studies say you can fast for up to 7 days safely, but don’t go beyond that, and do not fast more than once every 60 days.
I strongly suggest taking notes when your mind clears. Think about your possible triggers and come up with a plan on how to avoid your triggers moving forward. I use fasting quite often. Whenever I feel extra low or hopeless, I fight back by fasting. It works like a charm. Just don’t abuse it. Long term, our bodies need food.
VITAMINS & SUPPLEMENTS
I have seen many of my friends benefit greatly when they stop taking vitamins and supplements. Many found that certain vitamins or a combination of them inflamed their depression. There is some science to back the idea. The process is simple. Stop taking all of your vitamins and any supplements that you might be taking. Give your body at least a week to completely flush them out of your system and see how you feel. If you feel better, either lose the vitamins completely or start taking them one by one to see which vitamin or supplement was causing the issue. Wait at least a week between each vitamin or supplement. If you are taking a lot, it could take a couple of months to reintroduce all of them, but you’ll find the bad ones and cut them out completely.
B-12 We Love You: We NEED B-12. If the B-12 that you are taking is causing problems, try a different brand. This is actually true for most vitamins. If you want to take a C or other vitamins, but it is causing problems, try switching brands. Look for brands with the least amount of additives.
CAFFEINE – THIS ONE IS IMPORTANT
I know you hate me right now. I get it. I was a huge caffeine user for years. I drank (and in moments of weakness still drink) a lot of soda and energy drinks. There is a mountain of science about the negative effects of caffeine on the body, but more importantly, there is also a ton of science about depression and caffeine. I’ll be honest, I didn’t believe any of it and only recently stopped my caffeine intake, but the effects are irrefutable. The short answer; your mood cycles won’t swing as high or low.
Sadly, you’ll find some research suggesting that caffeine actually helps depression. Just try it for yourself and see. If you feel better after cutting out caffeine then find a plan to keep caffeine out of your diet. My guess is that despite what you want. you’ll end up like me and realize that caffeine is NOT helping, but actually making your symptoms worse.
Anxiety & Panic Attacks: If you have frequent anxiety or are prone to panic attacks stop caffeine! Why? Anxiety and panic attacks are fueled largely by adrenaline. Our brains tell our bodies to use adrenaline to orchestrate the symptoms (either anxiety or panic attack). Caffeine amplifies adrenaline. If you care about your sanity, back off on the caffeine.
Green Tea: I’m still trying to understand the ‘why’, but the caffeine from green tea seems a lot less harmful and does not appear to inflame my depression. I found a little science on this subject, but nothing to make this claim conclusively. It works for me and it might work for you. Avoid prepackaged green tea products as they usually add supplemental caffeine and other products. Brew your own green tea from leaves or tea.
DRUGS & ALCOHOL
This warning is for those of us that try to mask depression with either drugs or alcohol. I’ve been there and It doesn’t work. It does, however, cause a lot of secondary problems. If you enjoy a glass of wine at dinner, you are fine. If you enjoy getting wasted one or two times a week, you are making your depression worse. In addition, if you aren’t already, people that suffer from depression are much more likely to become addicted. Here is one of many articles on the subject (here). I’m not going to beat this dead horse into the ground. Just know that drugs and alcohol will make your depression worse and most likely lead to addiction. If you ever want to break free from depression, you have to stop using drugs or alcohol to mask the pain.
If you are addicted or feel like you are headed in that direction, please reach out for help. There are few things worse than combining addiction and depression. I know, I’ve been there. Reach out today or find someone to help you reach out.
You are strong enough to reach out for help. You’ve got this! Sending my love and support with zero judgment.
I need your help!
Actually, we all need your help. Please consider sharing your experience with depression. Share a story, a day in the life or anything that you are willing to share.
Please share on your social media outlets. Thank you!
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Hi, thank you for this.
I have always been an advocate of not drinking to mask depression,it doesn’t just help that way. So doing away with drinking will really help a depressed person.
Truth.
Fasting has helped me a big deal in numerous occasions. It’s always my go to when I’m going through a hard time.
Drugs and alcohol are the last things I can recommend during depression. More often than not they just create new problems.
Yep.
I can fully attest to fasting it has worked before. I practice fasting when I want to clear my mind and wind of from things around.
I agree with nutrients and vitamins as a way to fight depression. The imbalances in the brain are sometimes caused by vitamin deficiency. Keeping ourselves healthy and well nourished can really fight off depression.
Well, I don’t see anything bad in trying any of this tips to battle depression especially if we have tried tons of methods.. all were dead ends… Trying some of this tips wouldn’t hurt…
Awesome tips to help those that are depressed. Never knew fasting can actually help a depressed person. This will be one of my strategy.
It’s good to try different things and see what works for you. Everyone’s different, but it is clinically proven that caffeine is bad if you are feeling anxious. Getting a lot of fresh and daily exercise are also good coping methods when you’re feeling low.
i always love reading about fighting depression. i may not clinically diagnosed, but sometime i did hit rock bottom. and yeah your tips here are much helpful. i am practicing fasting and no caffeine and it works wonder for me.
My mom had depression a while back. She is better now but I may still need these tips as a prevention and for that thank you!!! Respect depression it is a disorder not just an episode or a fantasy.
Depression is so unfair and needs to be tackled in the best way possible. I like your approach on how to fight it and it’s very possible.
Thank you
I didn’t know that fasting could be detrimental if a person is depressed. Thanks for these info, I guess I should care more about those affected. I know it’s not easy.
I think the best way remains to be seeking medical help. We shouldn’t be self-medicating when it comes to a serious mental illness such as depression.
Depression is really scary. Lucky are those people who know how to handle and fight back depression.
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