A score of 13-19 on the CPRS Depression Test is indicative of a mild depression.
Fortunately, mild depression is very treatable. In fact, there are many things that you can do on your own in order to alleviate the symptoms of mild depression and to raise your mood levels.
Below is a list of symptoms. If you have experienced these symptoms for a duration of two-weeks or longer, you are eligible for a depression diagnosis. For a thorough list of the different types of depression and treatment methods, please read our Depression Guide.
Depressive Symptoms
– A continuous feeling of anxiety, sadness and emptiness
– Irritability
– A pessimistic outlook on life
– Feeling hopeless
– Loss of interest in stimuli that previously interested you
– Low energy levels
– Sluggishness
– Feeling restless
– Loss of appetite and weight changes
– Frequent headaches, pains, cramps and digestive problems
– Having difficulty concentrating and remembering things
– Feelings of guilt, helplessness and worthlessness
– Disturb sleeping patterns (oversleeping or not sleeping enough)
– Suicidal thoughts or thoughts or death
Treatment Methods
If you have taken our CPRS Depression Test and received a score within the boundaries for what is considered a mild depression, then there are several things that you can do in order to make yourself feel better. What is more, these remedies usually involve activities that you can do on your own so there is no need for pricey therapists or medicine.
Exercise
The first thing you can do if you are suffering from a mild depression is to exercise. This form of treatment has proven so successful that many doctors and psychotherapists have begun prescribing it to their patients. This has to do with natural increase in serotonin and endorphin levels within the body. Studies show that a simple 30-minute walk once a day is enough to raise serotonin levels and in turn alleviate symptoms of depression.
Diet
A change in diet has also proven to have a positive effect in the fight against depression. This too has to do with increasing serotonin and endorphin levels in your body. By eating foods with high natural fats (Omega-3) such as egg, cheese, salmon, tofu, tuna, nuts, seeds, turkey as well as sweet fruits such as pineapple, your body will receive a boost in serotonin levels which will work against the depression. St. John’s Wort and Saffron has also been proven to have a positive effect on depression levels. Sticking to a meal plan and eating at regular intervals will also help to keep serotonin levels even.
Many people have also been misdiagnosed with depression due to deficiencies in their diet. Zinc deficiency has shown to have similar symptoms to a depression such as sluggishness and decreased interest in stimuli, and so has gluten intolerance. If you suspect that you are depressed and know from previous experience that your diet is bad or you have allergies it may be wise to consider changing the way you eat.
Socialising
People who suffer from depression tend to withdraw from all social activity. Many consider themselves not worthy to be around and therefore shun friends and family. Obviously, this does more harm than good. Face-to-face interaction stimulates neurotransmitters in the brain which makes it easier for us to feel happy and relieves us of depressive symptoms.
Coming Soon – Wherapy Plus!
Those of you who feel the need for some extra help, but cannot afford therapy sessions, may be interested in our soon-to-launch subscription service.
Inspired by the popularity of self-help books, Wherapy Plus offers self-help video courses based on psychodynamic therapy and cognitive behavioural therapy. Each session will be comprised of a video tutorial and a theoretical exercise.
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