Beating Depression Depression Toolkit Nancy Chadwick, LCSW, CPFT Generally speaking, depression comes in three forms; psychological, biological and a mix of the two.  Psychological depression is triggered by a psychological or emotional event, i.e. divorce.  The second type of depression is biological depression  and is caused by chemical malfunctions in the nervous and/or hormonal system.  Life can be going along fine and then depression just hits you out of the blue.  There are also depressions which are a mix of both psychological and biological depressions. They usually begin with a psychological event. Biological and mixed types of depression usually require medication to bring about a decrease in depression.  Psychotherapy is useful in both of these types when combined with medication. Depression is one of the most common problems people experience emotionally. There are some things that you can do to fight depression that will make a difference, whether your depression is biologically or psychologically based.  Here are six tools you can use to reduce depression. Exercise is something you can do to reduce your depression.  In fact, it is one of the most powerful things that you can do for depression.  When we work out our brains release endorphins and serotonin (chemicals in our brain) which can reduce the symptoms of depression.  In addition to being a personal trainer I have also had a psychotherapy private practice for 27 years.  During this time I have worked with many clients who are depressed.  I have found that if  I can get these clients to exercise in addition to working with me in psychotherapy that they are able to more quickly overcome their depression.  I have seen this change in both clients who are not taking antidepressant medication and those who are.  So, get moving and you will feel a reduction of your depression.  Another way exercise positively changes our mood is that it improves our quality of sleep. Depression causes sleep problems and exercise can help with this. Some types of depression, i.e., Seasonal Affective Disorder, are primarily caused by decreased light exposure.  Light (photic) stimulation appears to improve the functioning of the hypothalmus (brain structure involved in sleep regulation).  One hour of daily exposure to bright light can usually improve sleep and reduce depression symptoms.  Combine an hour outside with a walk and you have a powerful tool to combat depression, using both light and exercise.  Be sure to wear sunscreen. Speaking of sleep and the importance of good quality sleep, be sure to watch what you drink.  Alcohol and caffeine can have a negative effect on your sleep.  Prolonged use of alcohol changes the neurochemistry of your brain, increasing depression and reducing the amount of time you spend in deep sleep.  Studies indicate that if you take in more than 250 mg of caffeine per day (about two cups of coffee) there is a significant chance of developing symptoms of tension, anxiety and insomnia.  The risk of increasing these symptoms increases sharply when you take in more than 500 mg of caffeine daily.  An average cup of coffee contains 150 mg of caffeine and an average cola contains about 50 mg of caffeine. Diet has an impact our mood.  Here are some ways what we eat effects our mood: High blood-fat levels alone can cause depression.  Reducing your fat intake can help depression.  However, a radical and sudden reduction  in dietary cholesterol has been associated with a lowering of serotinin levels resulting in increased irritability and depression.  The role of dietary fats is complex and by simply reducing all fats across the board can create problems.  When reducing fats, reduce saturated animal  fats.  Unsaturated plant fats can be beneficial to our health, i.e., olive oil. Deficiency in Vitamin B (thiamine, folic acid, niacin) can disturb our brain chemicals and cause anxiety and depression. Protein snacks can increase our energy levels and mental sharpness.  Use protein sources from lean meats, fish, eggs and tofu. Omega-3 fatty acids from fish and seafood, as well as flax seed oil, can increase mood stability. Be careful about taking mega amounts of vitamins and minerals.  You can be causing more harm than good.  Taking a normal multivitamin and eating a balanced diet with a wide variety of fruits and vegetables is the best way to assure that you get the proper amout of vitamins and minerals to maintain optimal brain nutrition and stabalize your mood.