has this happend to you???

[Nowuccas]

Depression can impair cognitive functioning.

Identify the cause. Was there a triggering event? If so, it is probably reactive (situational) depression: counselling, psychotherapy, or Cognitive Behavioural Therapy is indicated. Or was it a more gradual thing, with no apparent cause? (a nutritional deficiency, hypothyroidism, environmental toxicity, or reactions to some medications, such as Advil etc., becomes more likely). St. John's Wort helps most people; tolerance doesn't develop, and the few side effects don't occur often, and even then are normally not severe. It doesn't cause sleeping problems, or weight change, and usually takes at least 2, and generally 4 - 6 weeks to become effective, but can sometimes work quicker than antidepressants.

A multidimensional approach to treating depression without medication follows. All except for no. (7.) are safe to use with medication, but not SJW, because of interactions, and it's sensible to check out anything else first, like supplements, such as SAMe, 5-htp, or L-phenylalanine, with your doctor. (1.) Take at least 4 Omega 3 fish oil supplements, daily: (certified free of mercury) it is best if consumed with an antioxidant, such as an orange, or its FRESHLY SQUEEZED juice. If vitamin E is added, it should be certified as being 100% from natural sources, or it may be synthetic: avoid it! People with the lowest levels are 11 times more likely to be depressed. 58% of Americans are deficient; 90% for those with heavy melanin pigmentation. Go to a doctor and ask for a 25(OH)D, also called 25-hydroxyvitamin D, blood test. When you get the results, don’t follow the typical “normal” reference range, as these are too low. The OPTIMAL value that you’re looking for is 60 ng/ml (150 nmol/l)".

The NOAEL (No observed adverse effect level) specified by the Institute of Medicine is 10,000 IU/day. Around 1 person in 300 is allergic to it, so start out with only 1,000 IU on the first day, if supplementing. Vitamin D is not a true vitamin, but a hormonal substrate that is vitally important for the activation of almost 3,000 genes in the body. Its main cofactors are: zinc, magnesium, vitamin K2, and boron.

Test again after 8 weeks, then at least twice yearly, until you can be confident of being in the required range, but still test annually. The amounts from food and multivitamins are insufficient, and sensible sun exposure should take place when the sun is 45° from horizontal, or more. Even light haze will absorb most of the sun's UVB. If your latitude is above 35°, you won't be able to get sufficient vitamin D from sun exposure in the winter months. The highest ratio of UVB to UVA occurs between 11 and 1, but the UV index may be too high in summer.

Also take a vitamin B complex which is certified as being 100% of natural origin; the deficiency in vitamin B9 (folate, or folic acid) that most depressed people have, is known to cause depression. Around 30% - 40% of depressed people have low vitamin B12 levels.

(2.) Work up slowly to at least 20 minutes of daily exercise, or 30 - 60 mns, 5 times weekly in daytime, outside. Too much exercise can cause stress; unwanted when dealing with depression. (3.) Occupational therapy (keeping busy allows little time for unproductive introspection, and keeps mental activity out of less desirable areas of the brain). (4.) Practice a relaxation method, daily, and when needed. Perform an internet search for the terms: Progressive muscle relaxation, and meditation; use whichever works best for you. (5.) Initially, at least, some form of psychotherapy or counselling; later, perhaps either Cognitive Behavio(u)ral Therapy, or Rational Emotive Behavio(u)ral Therapy for up to 6 months. (6.) Maintain a mood chart, and daily activities schedule. (7.) As options, if desired, either a known, effective herbal remedy, such as St. John's wort, (get a German variety, if possible; local ones may vary in effectiveness. Perika, Jarsin, and Kira brands have been recommended as being effective*. Take with a meal), Supplements, such as SAMe, 5-htp, L-phenylalanine (from vitamin and health food stores, some supermarkets have old/inferior types, or mail order: Google: " ... ; supplies") may help.

If using a RECOMMENDED * brand of St. John's Wort, and if also using UP TO 50mg of 5-htp daily, in addition, (or UP TO 200mg of 5-htp if NOT using the wort. I note with interest that in the study referred to, 300 mg of 5-htp was used) take with a very low protein meal, to maximise the amount crossing the blood/brain barrier, with no, or extremely little protein 2 hrs before, to 2 hrs afterwards. I suggest beginning with 50 mg on the first day, and if no adverse reaction, keep increasing it until reaching the desired level, to let your system accustom itself to it gradually. Google maximum safe dosage.

Alternatively, use SAMe (S-adenosy-L-methionine) but nothing else. Has the advantage of working more quickly than St John's wort. Use only the butanedisulfonate form in enteric-coated tablets, or in capsules. The usual dosage is 400 to 1,600 milligrams daily, taken on an empty stomach. Take lower doses (under 800 milligrams) once a day, a half hour before the morning meal. Split higher doses, taking the second a half hour before lunch. I'd avoid medications, except as a last resort, and even then, only use temporarily, as they don't address the causes, merely (imperfectly) treat the symptoms, and carry risks, and side effects. They all have anxiolytic (anti-anxiety) effects as well as antidepressant ones.

It's estimated that up to 80% of people in the Western world have low magnesium levels; which can cause depression.

Books on depression: "Lift your mood now." by John D Preston, Psy.D., & "Feeling Good - the new mood therapy" by David D. Burns, M.D., & Self-Coaching: How to Heal Anxiety and Depression, Joseph J. Luciani Ph.D., from your bookstore, or online.

For anxiety, give the Meridian Tapping Technique / EFT a good tryout, to see if it helps you. YouTube: "EFT".

Relevant reading: How to Control Your Anxiety before It Controls You, by Albert Ellis, & Self-Coaching: How to Heal Anxiety and Depression, Joseph J. Luciani Ph.D., & Anxiety and Phobia Workbook, by Edmund Bourne, & Natural Relief for Anxiety: Complementary Strategies for Easing Fear, Panic & Worry by Edmund J. Bourne, Arlen Brownstein, and Lorna Garano, & The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do to Change It by Margaret Wehrenberg, & Managing Anxiety. Kennerley, Helen.