Oh, major depression. The years I spent under the cloud of impending doom suffering from a severe long episode of major depression were the worst and the best in my life.

Allow me to explain and please don’t think I am under the influence of something because I am not, never been. Those years were indeed the worst but when I finally started getting and feeling better I came to realize that I came out stronger and more “philosophical” so to speak.

I know you may wonder “yeah right”. But please believe me, after feeling so bad and desperate for not seeing results according to my wishes (you know, one wants to get better NOW), I had some time to think about life and its intricacies.

It’s strange how much time I wasted trying to figure out why and why me?, but when I started focusing on what could I do to get better?, things started to change for the good, slowly but changing nevertheless.

Major depressive disorder (also known as clinical depression, major depression, unipolar depression, or unipolar disorder) is a mental disorder characterized by a pervasive low mood, low self-esteem, and loss of interest or pleasure in normally enjoyable activities. Persons dealing with major depression want to do nothing and stay in bed all day.

The term “major depressive disorder” was selected by the American Psychiatric Association for this symptom cluster under mood disorders in the 1980 version of the Diagnostic and Statistical Manual of Mental Disorders (DSM-III) classification, and has become widely used since.

The general term depression is often used to describe the disorder, but as it is also used to describe a depressed mood, more precise terminology is preferred in clinical and research use.

This is a disabling condition which adversely affects a person’s family, work or school life, sleeping and eating habits, and general health. In the United States, approximately 3.4% of people with major depression commit suicide, and up to 60% of all people who commit suicide have depression or another mood disorder.

The diagnosis of major depressive disorder is based on the patient’s self-reported experiences, behavior reported by relatives or friends, and a mental status exam.

There is no laboratory test for major depression, although physicians generally request tests for physical conditions that may cause similar symptoms. The most common time of onset is between the ages of 30 and 40 years, with a later peak between 50 and 60 years. Major depression is reported about twice as frequently in women as in men, although men are at higher risk for suicide.

There is no way to fully understand why things happen the way they do, but when facing life challenges, face them head on and with faith, trust and help from family, friends and health care professionals or alternative practitioners.

I still have a long way ahead of me, I know. But I trust that if I ever face another episode of major depression, chances are I will be more prepared physically and mentally.

The biggest lesson of all, to ask for help. You don’t have to face your depression all by yourself. This mental illness is tough enough to do so.

Why am I using the word ritual on the title of this page?

I am not using it on the religious context of the word. Rituals imply a personal choice and tend to be followed more than habits.

Habits can break easily, but rituals not so much. Rituals do have a more profound moral and mental connotation and there are not so easily broken. We are more concious when talking about ritual. Habits tend to be unconciuos.

I decided to follow a “Depression Help Morning Success Ritual” as soon as I get up.

With a mental illness such as depression getting up can, usually is, the most excruciating time of the day.

So, if you follow a particular ritual, nothing heavy, can help you get your day started on the right foot.

This is what I do as my daily Depression Help Ritual:

1.- Get up at 6 am (you know it is recommended to get up and go to bed at the same time, weekends included, to get your brain hormones released on a regular flow).

2.- Drink a half a liter of water. It’s been proven that the body gets dehydrated during the night. So, makes sense to drink water (no, not coffee or tea, plain water).

3.- Go the bathroom (no explanations here).

4.- Floss and brush your teeth (the intention of this is to start your day clean and refresh and what better way than to start with your mouth. We’ll take a shower a bit latter)

5.- Meditation for 5 or 10 minutes (if your preference is for a longer period of time, by all means go for it).

6.- Light exercise such as yoga or pilates for 10 to 15 minutes (the intention here is to pump up your heart rate a bit). The single most important method of emotional renewal is to increase your heart rate. This is very true.

7.- Take a shower or a bath based on your preference.

8.- Get on with your day…..:)

I have been following this Depression Help Ritual for approximately 2 years, and you have no idea how much has helped me, especially on those dreary days of winter. I feel revujeneted when I’m done.

As you see, this is simple routine that requires very little time and effort and there are some things in it that you must do any way, such as going to the bathroom, brushing your teeth and taking a shower. So, might as well make them part of your Depression Help Daily Ritual.

Of course this is not set in stone, you can make adjustments that fit your life style. Some people like to go to the gym first time in the morning, well go for it.

The intention here is to set up a simple, easy to follow morning ritual that you commit to follow every day with the intention of getting your day started on a solid and stable ground.

With this simple Depression Help Ritual you take care of your body, your mind and your spirit. If you do it every day, after a while it becomes natural.