HomeBlogPatientNaps and Other Ways to keep Depression Symptoms in Check Naps and Other Ways to keep Depression Symptoms in Check September 4, 2018Patient Have you ever seen someone post on social media: “I just woke up from my depression nap”? According to an article in the Huffington Post, a “depression nap” is a way for those suffering from depression to avoid their feelings and use sleep as a coping mechanism. Some say their “naps” can last as long as 4 or 6 hours a day. Is this a healthy choice to make? No, according to Adriane Soehner, an assistant professor of psychiatry at the University of Pittsburgh: “It would be wonderful if we could sleep away depression, but we all know that’s not the case. Napping every now and then isn’t much of a concern if your sleep is healthy and you’re mentally healthy, but in the case of depression, it’s something you want to keep an eye on.” Accordingly, if you are suffering from depression, here are four suggestions to help fight depression without resorting to “depression naps.” Somewhat ironically, it starts with getting the right kind of sleep. Get some zzzz’s. Sleeping problems can impact the severity and how often you experience depression symptoms. According to the Mayo Clinic, adults need 7-9 hours of quality sleep a night. That doesn’t mean that you should never take a nap. If you are sleep deprived or had poor sleep the night before, a refreshing nap may help improve your mood, alertness, and ability to focus. According to the National Sleep Foundation, a 20-30-minute nap “provides significant benefit for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.” Nighttime sleep may be elusive, but it’s important to your mental health. If depression symptoms – like nervousness, worsening sadness, and negative feelings – keep you from falling or staying asleep, discuss it with your doctor. You may need help sleeping, which could mean a sleep study, or a referral to a specialist. Sweat it out. Exercise might be the recommendation you’ve heard the most. But there’s a good reason for that: studies show that regular exercise reduces depression, negative moods, and anxiety, while improving cognitive functioning and self-esteem. And it’s not just the immediate release of endorphins (or the “runner’s high”). The real benefits are longer term. According to the Harvard Health Letter, “the real value is in low-intensity exercise sustained over time. That exercise spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. The improvement in brain function makes you feel better.” The World Health Organization recommends you get 150 minutes of moderate activity, or 75 minutes of vigorous activity per week. If running isn’t for you, yoga, weight lifting, exercise classes, and walking are great choices and helpful for reducing stress and depression. Check with your doctor before starting any exercise program. You are what you eat. Going hand-in-hand with exercise is good nutrition. According to Psychology Today, a recent randomized control trial – called the ‘SMILES’ trial – “demonstrates for the first time that people with moderate to severe depression can improve their mood by eating a healthier diet.” The trial used a modified version of the Mediterranean diet, which included: Encouraged foods: whole grains, fruits, vegetables, legumes, low-fat/unsweetened dairy, raw unsalted nuts, lean red meat, chicken, fish, eggs, and olive oil Discouraged foods: sweets, refined cereals, fried food, fast food, processed meat Beverages: maximum two sugar-sweetened beverages per week and maximum two alcoholic drinks per day, preferably red wine While it is unclear exactly why this diet helped lessen depression symptoms (32 percent of participants entered remission after the trial), Psychology Today concluded the diet’s low amount of refined carbohydrates and processed oil, as well as the inclusion of whole foods, natural fat/cholesterol and animal sources of protein could be the key. Try something new. There are a number of alternative therapies to alleviate depression symptoms such as acupuncture and meditation. In traditional Chinese medicine, acupuncture is the process of inserting needles into the skin in places of the body thought to correspond to specific organs. According to Scientific American, it is believed “to improve functioning by correcting energy blocks or imbalances in the organs.” While studies are still being conducted, acupuncture may help some patients curb negative side effects, according to the publication. Mindfulness and meditation are gaining a lot of attention on their influence on mood and alleviating depression symptoms. According to the American Psychological Association, meditation can relax the mind and body by creating a psychological shift. If you aren’t sure how to start, there are many mobile phone apps that guide you on your path.A new trend in mindfulness is called sophrology. According to BeSophro, sophrology is a “self-development practice based on easy-to-do relaxation, breathing, gentle movement, meditation and visualisation exercises to help you balance mind and body and feel empowered in the modern world.” It consists of a series of easy-to-do physical and mental exercises that, when practiced regularly, lead to a healthy, relaxed body and a calm, alert mind.”Niamh Lyons, founder of American Sophrology, told NBC News: the practice leads to “immediate inner calm, mood lifting and a sense of deep relaxation” leading to “increased concentration, motivation, self-esteem and better sleep.” Fighting Depression Depression can feel like a powerful beast to overcome, but there are simple ways to help manage your symptoms that can be incorporated into your daily life. Talking with your doctor is a great first step! Interested in this topic? Please read more here: https://genesight.com/blog/patient/recovery-to-remission-understanding-common-terms-to-diagnose-depression/ https://genesight.com/wp-content/uploads/2017/05/4-ways-depression-symptoms.mp4 Our articles are for informational purposes only and are reviewed by our Medical Information team, which includes PharmDs, MDs, and PhDs. Do not make any changes to your current medications or dosing without consulting your healthcare provider. The GeneSight test must be ordered by and used only in consultation with a healthcare provider who can prescribe medications. As with all genetic tests, the GeneSight test results have limitations and do not constitute medical advice. The test results are designed to be just one part of a larger, complete patient assessment, which would include proper diagnosis and consideration of your medical history, other medications you may be taking, your family history, and other factors. If you are a healthcare provider and interested in learning more about the GeneSight test, please contact us at 855.891.9415. If you are a patient, please talk with your doctor to see if the GeneSight test may be helpful. Patient Which Mental Health Provider Should I Consider? A Symptom-Based Guide The support of a good healthcare provider can make all the difference when you’re struggling with your mental health. But how do you connect to one in a sea of ... Read more Patient One explanation for why we experience Side Effects? Understanding Your Genetic Response to Antidepressants Antidepressants often play an essential role in helping patients with their mental health conditions. But as many patients can attest, it’s frustrating when... Read more Patient Barriers at Every Turn: How Systemic and Social Factors Block Men from Mental Health Care Taking the important step of seeking care for mental health isn’t always an easy decision. 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Patient Which Mental Health Provider Should I Consider? A Symptom-Based Guide The support of a good healthcare provider can make all the difference when you’re struggling with your mental health. But how do you connect to one in a sea of ... Read more
Patient One explanation for why we experience Side Effects? Understanding Your Genetic Response to Antidepressants Antidepressants often play an essential role in helping patients with their mental health conditions. But as many patients can attest, it’s frustrating when... Read more
Patient Barriers at Every Turn: How Systemic and Social Factors Block Men from Mental Health Care Taking the important step of seeking care for mental health isn’t always an easy decision. Uncertainty about the need for care, social stigmas associated wi... Read more
Healthcare Provider Overcoming Side Effect Concerns: Leveraging Pharmacogenomic Insights to Inform Depression and Anxiety Medication Selection Whitnee Brown, a lifelong resident now practicing in Birmingham, Alabama has nearly an entire alphabet following her name, abbreviations for degrees and certifi... Read more
Patient Concerns about Mental Health Medication Side Effects Remain a Barrier to Getting Help for Those Diagnosed with Depression and Anxiety Lisa Roberts has raised a family, reached an impressively high level in her career, and was an anchor for her mother and other family members. When, within ... Read more
Patient Common Antidepressant Side Effects Taking an antidepressant can be an effective way to help treat a mental health condition like depression or anxiety. However, these medications can also cre... Read more
Patient MTHFR Mutations: Clinical Implications and Management Strategies MTHFR mutations—changes in the methylenetetrahydrofolate reductase (MTHFR) gene—have gained increased attention in the medical community due to their potent... Read more
Patient Can an App Help Me Manage My Anxiety? Health and wellness smartphone apps have become so common that if you can name a health goal, desire or condition, you can probably find an app for it. N... Read more
Patient Black Trailblazers of Psychiatry and Mental Health: A Legacy of Healing and Advocacy As we celebrate Black History Month, we want to recognize a few individuals who have made extraordinary contributions to the field of psychiatry and mental heal... Read more
Patient Mindful Moments: Tips for Anxiety If a well-meaning friend or family member has ever told you to “just breathe” when you’re feeling worked up or stressed out, you’d be forgiven if you felt l... Read more