January/February 2003 Alternative Health
Beyond Prozac:
A Holistic Program for the Treatment of Depression and Anxiety

by Douglas Bloch, M.A

"To optimize the function of the healing system, you must do everything in your power to improve physical health, mental/emotional health, and spiritual health…One of the disappointments of my professional life is meeting so few teachers who see the whole picture of health, who understand the importance of working on all fronts."
---Andrew Weil, M.D., Eight Weeks to Optimal Health

Despite the recent advent of Prozac and other designer drugs, depression is on the rise. Since World War II, rates of depression have doubled in the U.S., and depression is now the second most disabling illness in the Western world after heart disease. While antidepressants continue to be the mainstay for the treatment of depression, "55-65% percent of people are not helped nearly enough, or they cannot endure the side effects," according to a recent article in the New York Times.

I was one of those people for whom medications were not a good fit. This motivated me to put together a holistic program for the prevention and treatment of depression and anxiety. There are five components to the program: physical self-care, mental/emotional self-care, spiritual self-care, people support, and lifestyle habits. These recommendations are guidelines, rather than hard-and-fast prescriptions, since each person’s healing journey is unique.

Physical Self-Care

Your physical health is your greatest ally in preventing or overcoming depression. As Thomas Jefferson put it centuries ago, "If the body is feeble, the mind will not be strong." This is why physical self-care is the starting point in your recovery program.

Here are ten basic, common-sense, physical self-care habits that will help you to attain a better mood.

1) Avoid putting junk in your body. Eliminate tobacco, alcohol and hard drugs, processed foods, diet sodas, refined sugar, etc.

2) Give the body sufficient exercise, at least 20 minutes a day, 5 days a week, in a way that breaks a sweat. The practice of yoga is particularly helpful.

3) Drink plenty of water, at least 64 ounces a day (one ounce/every two pounds of body weight) and more if you are active.

4) Meet your body's need for sufficient sleep with a regular and consistent sleep schedule.

5) Eat a diet that contains of a wide variety of fresh unprocessed foods, buying organic whenever possible.

6) Learn how to properly oxygenate your body through deep, diaphragmatic breathing.

7) Get enough exposure to natural light (morning hours are best), especially if you have SAD (seasonal affective disorder). Light boxes are therapeutic for some people.

8) If you wish to explore medicine that directly impacts your brain chemistry, whether it is conventional antidepressants such as Prozac or Zoloft; herbal remedies such as St. Johns Wort and Kava Kava; or amino acids such as 5-HTP or SAMe, find an appropriate prescriber or nutritionally oriented physician to work with.

9) Find a way to fulfill your body's need for touch through hugs or therapeutic massage.

10) Appreciate your body for the wonderful miracle that it is.

Mental/Emotional Self-Care

The new science of psychoneuroimmunology clearly documents the impact of the mind on the nervous system and immune functioning. Since negative thinking can actually create painful feelings, identifying and correcting self-defeating beliefs thinking errors will enhance your mood and help to balance out your emotions.

Often, it is hard to do this alone, especially if you experienced trauma or abuse in your childhood. This is when finding a good therapist becomes an important aspect of your recovery program. Take the time you need and trust your instincts.

People Support

"Anything that promotes a sense of isolation often leads
to illness and suffering. Anything that promotes a sense of
love and intimacy, connection and community, is healing."

--Dean Ornish, Love and Survival

Social support is an essential requirement for surviving a depressive episode. Having healthy relationships not only helps to alleviate depression, but also helps to prevent its recurrence. Isolation, on the other hand, makes one more vulnerable to mental and physical illness.

Building a good support network takes time and the process is unique to each person. It means surrounding yourself with people who can validate what you are going though and who can unconditionally accept you. Some of the members of a support system may include:

family and close friends.

an ally such as a counselor, 12 step sponsor or friend in whom you can confide.

group support. In a support group, you learn that you are not alone in your suffering, and that there are others who truly understand your pain.

domestic pets. The unconditional love that we give to and receive from these beings can be as healing as human love.

Even with the many resources that are available, some people feel too ashamed, shy or anxious to reach out for help. If asking for assistance seems hard, please reconsider calling someone, even if it is a crisis line. Reaching out will make a real difference in your recovery. I promise.

Spiritual Self-Care

Having strong spiritual beliefs can also increase feelings of hope and faith which in turn produce positive chemical and emotional changes in the brain. Here are some aspects of spiritual self-care that can be used to promote emotional serenity.

prayer

meditation.

spending time in nature.

getting involved in a spiritual community.

practicing forgiveness

engaging in selfless service.

Leading a Healthy Lifestyle

Finally, certain lifestyle habits can help you to maintain balance and stability and thus prevent the onset of depression. These include:

finding ways to include structure/routine in your daily activities

setting worthwhile goals

finding fulfilling work that connects with an inner passion or sense of purpose.

finding ways to connect to the natural world

finding ways to reduce the stress in your life by scheduling in periods of time to relax and just "be"

engaging in activities that are give you joy and pleasure—e.g., eating a good meal, working in the garden, nurturing a pet, spending time with friends, etc.

There is nothing new or radical in what I have suggested. This body, mind and spirit recovery plan is a simple common sense approach to living a healthy and balanced life. By putting these ideas into practice, you can strengthen your "psychological immune system" and become more resistant to mood disorders such as clinical depression. Best wishes on your transformational journey!

Douglas Bloch is the author of Healing From Depression: 12 Weeks to a Better Mood. It is available at bookstores or by calling 503-284-2848. You may contact Douglas by email: dbloch@teleport.com or visit his web site at www.healingfromdepression.com.