Depression

Many people turn to herbal or prescription antidepressants at the first sign of feeling low. But feelings are important messages from your body and mind. It is far better to pay heed to the message and to take appropriate steps to restore balance to your life before resorting to drugs, herbal or otherwise.

Herbal help for depression
If your depression is not transitory, St John's wort may help. The capsule form is widely available.Take 300mg, three times daily, of a standardized extract that contains 0.3 percent hypericin and 5 percent hyperforinthe primary active compounds. Allow six weeKs for the herb to begin working. Caution: Do not take St. John's wort during pregnancy or with other medicines without first consulting your doctor.

Nurture yourself with aromatherapy
Self-nurturing is always called for when you're feeling low and in need of a lift An aromatherapy bath with lavender and bergamot relaxes your body and mind and has moodelevating properties. Run yourself a warm bath, and add ten drops of lavender essential oil and five drops of bergamot essential oil. Soak for a good 20 minutes.

Walk to lift depression
A brisk 45-minute walk stimulates your body to produce endorphins. natural mood-elevating chemicals. Try it the next time you feel down, and practise preventive mental healthcare by taking a walk every day.

Keep a journal
Keeping a journal can help you gain an insight into your emotions. Sit down and write for 20 minutes each day, don't think about the grammar, punctuation, or whether what you are saying is interesting. Just write whatever comes to mind and don't censor yourself You'll find that putting your thoughts on paper will help you sort through painful crno-:cns d::rify decisions. and keep your life on track.

Insomnia
Many cases of insomnia are caused by tension, anxiety, or stimulants such as caffeine. Eliminate all stimulants from your diet and try these natural sleep inducers.

Tips for restful sleep
In the couple of hours before bed, read a relaxing book take a warm bath, or listen to soothing music. Go to bed at a regular time, and try to stick to it-even on weekends-to accustom your body to sleeping at a specific time. Ensure your bedroom is as quiet as possible and completely dark. Invest in room-darkening blinds, curtains, or drapes.

Fresh air
You'll sleep more restfully with plenty of fresh air, so keep your windows open a little, even in winter.

Relax in an Epsom salts bath
If you're having trouble sleeping, try soaking in an Epsom salts bath just before bed. Epsom salts are rich in magnesium, which is an excellent muscle relaxant and sedative for the nervous system. Add 250g (8oz) of Epsom salts to a bathtub and fill the tub with water that is as close as possible to body temperature.To enhance the relaxing effects, add ten drops of lavender essential oil. Soak in the bath for 20 minutes, and go to bed at once after towelling dry to avoid stimulating your body and mind

Herbal sedative
Valerian and hops calm the nervous system and relieve insomnia. Mix 30ml (1fl oz) of valerian extract and 15ml (0.5fl oz) of hops extract in a dark glass bottle. Take a teaspoon of the mixture in a small amount of warm water 30 minutes before bed. Repeat the dose if necessary. Caution: Valerian may cause headaches and muscle spasms. Do not exceed the quantities or take valerian for long periods. Do not use hops if you have depression.

Sip passionflower tea
Passionflower and chamomile make a gentle tea for restful sleep.
250m1(8fl oz) boiling water
I teaspoon dried passionflower I teaspoon dried chamomile
Pour the water over the herbs, cover, and steep for ten minutes. Strain and drink 30 minutes before bed.