The effects of depression can be be very harmful to those who suffer from it, not to mention those around them. Many times, depression may cause a person to spend less time with others, and to spend less time doing things that they once enjoyed doing. Depression is not good on your health! Those suffering from depression may face memory problems, sleep problems or a need to sleep excessively, a sense of hopelessness and an inability to join the rest of the world. As depressing as it may seem, there are around 19 million Americans who suffer from this. It could be due to a death of a loved one, a divorce, not being able to forgive someone, or just because you are overweight. Some feel depression as a result of learning from their doctor that their child has a health condition such as Cystic Fibrosis, ADD / ADhD, MS (Multiple Sclerosis), Fetal Alcohol Syndrome, or a type of cancer.

There are ways to ease some symptoms of depression, but sometimes medication therapy is necessary for the patient to fully enjoy a symptom-free life. However, there are some tips you can try if you have the blues.

1. Speak with Someone
Marriage counselors, church patriarchs, school counselors, and life coaches can be very helpful. If you do not feel comfortable speaking with a counselor, talk to a close friend or write in a journal.

2. Start an Exercise Program
Some daily exercise can really boost your mood and energy. Aerobic exercise will raise your heart rate, boost your metabolism, and allow the body to naturally release mood enhancing endorphins.

3. Eat Fresh Food
Start a garden. Raise some chickens (for the eggs). Buy organic products? Eat plenty of fiber (fruits and vegetables) in order to cleanse your body from toxins and preservatives and junk from processed foods. Make sure that you consume colorful fruits and vegetables. When you are healthy, you feel more vibrant and full of energy!

4. Avoid Sugar
Sugar can cause serious problems, especially if your depression is combined with anxiety. Unlike essential sugars (glyconutrients), regular table sugar can increase your anxiety, give you a let down when you come down off of a sugar high and it can hinder your immune system, making you more susceptible to illness. Frequent illnesses can contribute to depression.

5. Avoid caffeine
Caffeine brings you up - then drops you like a rock. Like sugar, it will also contribute to your anxiety and depression. Try drinking at least 8 glasses of water everyday.

6. No More Nicotine
Nicotine is a stimulant so it will help me when I am depressed, right? No. It acts in the body much like caffeine. It can make you feel better for a short while, but in the long run, will only increase your depression. The stimulant in nicotine can increase your anxiety. Long term smoking will cause more upper respiratory health conditions and more free radicals in the body, causing the immune system to be weak, allowing for feelings of depression. Some people also feel depressed because they cannot quit smoking.

7. Meditation Works
Meditation can do wonders for alieving feelings of depression. There are various forms of meditation from conscious breathing to guided meditation to creative imagery. Find a form that works for you and practice. The focus and peace does wonders for a troubled spirit.

8. Sleep
You don't want to get too much sleep, but having a sleep deficiency can also bring on anxiety. Try to get about 8 hours of good sleep every night.

9. Use More Light
Sitting or working in the dark will add to your depression. Natural light is better than artificial light too. So open the windows and shutters and replace small lights and light bulbs with bigger and brighter ones.

10. Adopt a Goat
If you possibly can, get a dog or cat. Companion animals provide great help to anyone suffering from depression. Studies have shown that by just stroking an animal can lower your blood pressure and calm you. So go visit your local humane society or pet store. Don't have space for a goat or a horse? Maybe a dog, cat, ferret, gerbil, hamster, goldfish, or even a hermit crab?