Pricilla Antuna closed her eyes and drew a deep breath. When she opened them, the 28-year-old Stockton woman said softly, “I have no car right now. That’s stressful. And we’re living at my mother-in-law’s house, so that’s stressful.”
Antuna works part-time at a gas station. The mother of three and her boyfriend of nearly a decade are working to rebuild the life they once had, but they’ve come upon a few setbacks. Although Antuna knows she is working toward a better life for her family, she said she occasionally gets overwhelmed and feels, well, blah.
“I’m trying to take it day by day,” she said.
Sometimes, mild depression can last a few days, weeks, months or even longer. And during winter, it may be especially hard to get over - mental health professionals say January and February tend to be the months when seasonal affective disorder hits hardest because the combination of cold weather, abandoned New Year’s resolutions and the rough economy are taking a toll.
Those battling mild depression can have trouble getting any work done. Their libidos crash and they may completely withdraw from social and professional environments. Stress seems to kick in for what seems like no particular reason. But surprise, the blahs are normal.
Robert Mattesich, a Stockton psychologist, said that although depression itself is part of being human, keeping a positive attitude can make a difference.
That’s easier said than done sometimes. But letting go of perfection in all its tyranny and not thinking about what you don’t have could be a great start.
“Just replace those ‘Why me?’ thoughts with: ‘Look what I got going for me,’ “ Mattesich said.
Here are a few other tips to help you feel better when you feel down:
Don’t beat yourself up: Everyone has their limits, and overthinking can let your emotions spiral out of control, Mattesich said. Pamper yourself with some “me time” by soaking in a bath, adding some flowers to a room you’re always in or getting a loved one or friend to massage you.
Stay functional: It’s hard to find motivation when you’re feeling blue, but keeping active leaves less time to focus on the bad. Mattesich said boosting your endorphins with exercise or sex and taking on a new hobby all make for great positive steps in improving your mood. Volunteering also is rewarding in the sense that you can help someone else who just might be worse off than you.
Munch on food your body can use: While it’s tempting to let that chocolate doughnut be the sweet heaven you’re looking for, it actually may make you feel worse. Nutrition experts say there are foods you can eat to help you feel better such as foods rich in vitamins B12 and D and folic acid, according to WebMD.com. Four recent studies show an association between low serum levels of vitamin D and higher incidences of mood disorders, nutritionist Elaine Magee said. Small amounts of chocolate actually are OK, but don’t go crazy. And be careful with caffeine consumption as it disrupts sleep and “crashing” can make you even grouchier than you think.
Don’t sweat the small stuff: Slow down life if it’s going too fast, and if it’s not going fast enough, use that negative energy to work on something you want. Set a small goal for the day or write down what your ideal day would be like to inspire you.
When to call a doctor: There are millions of Americans who have depressive disorders. Some of them are related to chemical imbalances, and medication can help with extreme mood swings, Mattesich said. You should just try to work through your mood naturally, he said, but obviously, if you’re having suicidal thoughts or if your blahs begin to interfere with your personal life or work “Then you need to consult with a professional and they can do an evaluation and determine what would be appropriate for you,” he said.
Contact reporter Christine Teldeschi at (209) 943-8577 or cteldeschi@recordnet.com.
