I was recently interviewed for a radio program about depression in women. The experience helped me to realize that this topic isn’t talked about enough among dancers, and I’d like to do something about that.

What is depression?

Depression is a bit hard to define- even among professionals. There are many things that can disguise what depression looks like including culture, age, and gender; however professionals do agree that depression can begin at any age. It can be long lasting, come and go, or end with a single episode. Some signs of depression are: a change in sleeping patterns (significantly more or less), a significant change in eating patterns (more or less), feeling sad, rapid weight loss or weight gain, an inability to focus, having a negative self-image, thoughts of death or suicide, fatigue, and feeling unmotivated to work, go about daily tasks or do things that were fun before. The symptoms can look different in different people, but if you feel down for more than two weeks and the symptoms interfere with your ability to get on with day to day life, you may be clinically depressed.

What causes depression?

There is no one single cause of depression. Some depression is brought on by a stressful event such as the death of a loved one, but sometimes there is no precipitating event. Some depression is linked to diet and nutritional deficiencies. Depression may be genetically or environmentally linked as people with family members who have been depressed are more likely to become depressed themselves. Depression is related to physical changes in the brain. These chemical reactions change the way you feel and behave, so in some cases, depression is purely biological.

What can you do?

If you have these symptoms, the first thing I’d suggest is a full physical check up. You want to eliminate any biological causes for the way you are feeling. A holistic practitioner may find a nutritional deficiency and help you design a healthier diet combined with supplements that can turn things around. Illness and chemical imbalance can also play a part in mood. There are many herbs and prescription drugs that work well, but you will want to talk to a qualified professional about the benefits and side effects.

You should also get a mental health check up. Even if you don’t think that you need to see a counselor, check it out. You have nothing to lose. If you are right, you will feel reassured. If you are wrong, the counselor can help treat the problem and uncover any co-existing mental health issues as well.

Create a self care routine and make it a habit to regularly do something nice for yourself. Your routine can include things like eating a balanced diet, exercising, coloring, reading, gardening, or spending time with a friend. The important thing is to spend the time doing something that allows you to relax and enjoy yourself. A little down time each day can do wonders for your spirit.

Finally, don’t forget to dance! You already have a hobby or profession that you love that is great for getting the body moving and getting your mind out of a funk. Use it! Everyone knows that exercise releases endorphins, otherwise known as “happy hormones,” that make you feel better. Vigorously moving the body around has a great affect on mood. So dance, especially when you don’t feel like it.

At holiday time these suggestions become even more important as financial stress, additional demands on time, unrealistic expectations, and not being able to be with family can add to feelings of anxiety, stress, and depression. To keep feelings of depression at bay, pace yourself. Only commit to that which you can realistically do. Ask for help. Don’t drink too much. Reduce intake of high sugar and carbohydrate foods as this can make depression worse. Avoid crowds and overspending by shopping before the holidays. Limit the amount of time you spend with unpleasant people. Don’t forget to indulge yourself in healthy ways.

Holiday time is party time. That usually means more work for dancers. Don’t feel obligated to do every gig that comes your way. Share jobs with friends, and set aside time for you to be entertained as well as be the entertainer. The key to keeping control of the stress is moderation and self care.

Depression is not something that exists only in your head that you can will away. It requires treatment. Without treatment, it can get worse. So seek help if you feel that you may be affected by depression. And remember as you journey into recovery, don’t push yourself. Feeling better takes time. Set small goals and be patient with yourself. You have an incredible secret weapon on your side (belly dance) that you can use to find joy. Use it often.