A guide to targeting and treating depression

Sometimes a long-term challenge like having diabetes tires you out, leaving you feeling overwhelmed, frustrated or just sad. Plus, having diabetes makes you more prone to having depression. Here is a guide to knowing if you are feeling depressed, and a few tips to help you fight the blues.

Having diabetes doesn't just try your emotional resources, it actually makes you more prone to depression.

• Scientists aren't sure why, but 30 percent of Canadians with diabetes experience it.
• The link may be insulin resistance, which can raise the level of the stress hormone cortisol in the body — and high cortisol levels have been associated with depression.

The happy news is that getting treatment for either depression or diabetes will help the other condition, too.While everyone will have occasional days when they feel so wiped out that they won't have the energy to make a healthy salad for lunch or get out and walk, you should know when your symptoms mean something more serious.

If you've been experiencing five or more of the following signs and symptoms for two weeks or longer, you could be clinically depressed and should see a doctor or qualified mental health professional for evaluation and help.

• You feel persistently sad or anxious.
• Your sleep patterns have changed (wanting to sleep all the time or not being able to fall or stay asleep).
• You're experiencing a loss of appetite and weight loss, or an increase in appetite and weight gain.
• You have lost your pleasure and interest in previously enjoyable activities.
• You are frequently restless or irritable.
• You have difficulty concentrating, remembering or making decisions.
• You feel constantly fatigued or drained of energy.
• You constantly feel guilty, hopeless or worthless.
• You are thinking about suicide or death.

If you're having a rough day and feeling overwhelmed, cut yourself some slack.

• If you have a mental to-do list, prioritize the items and move the bottom one to a day or two later.

Lift your chest and roll your shoulders back for an instant boost. An uplifted posture can actually lead to an uplifted attitude, while slumping reinforces a defeated mindset.

Legs-up-the-wall is a favourite of yoga practitioners.

• They say that this pose not only relieves tired, cramped feet and legs, it pulls the plug on stress.

1. Place a pillow next to a wall and position yourself so that your hips and low back are on the pillow, your head and shoulders are on the floor and your legs are resting up and against the wall. Your body will be in the shape of an L.
2. Close your eyes and breathe deeply for about a minute.
3. If having your legs straight up a wall is uncomfortable, you can reap the same benefits by draping your legs up on a sofa or chair.