According to research up to 69% of individuals suffering from depression present with physical symptoms of pain. This could include anything from chronic joint and back pain to headaches and low energy. Some other symptoms to be aware of include:

Feeling hopeless, sad or irritable
A poor appetite-this includes overeating
Negative thoughts which make you feel bad about yourself
An interest in isolating yourself
A loss of interest in things you used to enjoy
Problems sleeping-this can include falling asleep, staying asleep or sleeping too much

For some the question may be asked: What came first, the chicken or the egg? Or rather in this case the pain or the depression? If you know the answer then it may assist you in a more speedy recovery as you focus on the root cause. However, for many, understanding the root cause will not matter as this perpetual pattern is reciprocated and both issues now require treatment.

What can be done? While medication of course may be an option, there are plenty of natural approaches you might consider first including vitamins and supplements like Vitamin D, Vitamin B12 or Fish Oil with 1-2 grams of EPA.

First things first: Don’t be ashamed! Statistics indicate that one in six individuals will suffer a depressive illness at some point in their life. This means that most likely you, or someone very close to you, will struggle in this area at some point. Also, keep in mind that most of us struggle with depressive episodes at different stages in our life.

Another area to consider: Take a hike! No really, go for a hike, or at least a nice, brisk walk. Do something to get your heart rate elevated each day. Even if you’re busy, try to find ten to fifteen minutes each day and make this a priority.

Talk to someone. One of my professors would often say: A problem is a problem but a problem in isolation is a much bigger problem. Research indicates that when an individual is in a very low state, they are unable to appropriately process information; therefore, someone who is severely depressed may be unable to see or recognize the positive things happening in their life. Please, before you get to this stage, reach out to someone and get some help. Other’s perspectives sometimes can be just what we need to draw us out of a dark place.

Speaking of dark places, get some light! Open the shutters and the blinds. Not only can the light stimulate you in a positive way, the act itself can get your energy level up a bit as you begin to move around.

Create a journal or notebook of your negative thoughts. Do not let them rule your life. Write down negative thoughts as they come, rather than spending continued energy feeding them. Then, take time to determine why they are wrong. Are you over-personalizing something? Are you maximizing one small thing and making it bigger than it should be? Are you taking on too much blame or responsibility or jumping to conclusions? Ask yourself if your expectations for yourself are the same as those you would have for a loved one, because you are loved by many and deserve the same love, understanding and forgiveness.

Counseling of course can be a great option when dealing with depression. Therapy can help you learn and implement better coping strategies so you can change your approaches and/or thought processes.

Things are never hopeless and you are not alone. There are those who want to listen and help like National Suicide Prevention Lifeline suicidepreventionlifeline.org/ or you can call 1-800-273-TALK (8255). Get help and feel better!