It definitely is such a daunting experience, taking the first steps to seek therapy. It is understandable that even just reaching out to send an email or make the call to book an appointment can feel incredibly nerve-wracking. Do some research about the kind of therapy and therapist that would feel most suited to your needs. Find someone who aligns with your values and who resonates with you. Finding someone you connect with and feel safe with is paramount to you feeling like therapy is meaningful and effective.

It’s normal and healthy to feel sadness at times in your life, particularly in response to difficult events, past unresolved traumas, or when you have experienced a loss. The type and level of sadness you may feel about an event would vary depending on the intensity of the event, and depending on your history, experiences, the support systems you have around you, and how you tend to emotionally regulate and cope with big feelings. How sad you feel can also be impacted if there are multiple incidences and additional stressors in your life contributing to that sadness.

Doctors use to diagnose mental disorders and detail  depression when you have five or more of these symptoms for at least 2 weeks:

• Your mood is depressed for most of the day, especially in the morning.
• You feel tired or have a lack of energy almost every day.
• You feel worthless or guilty almost every day.
• You feel hopeless or pessimistic.
• You have a hard time focusing, remembering details, and making decisions.
• You can’t sleep, or you sleep too much, almost every day.
• You have almost no interest or pleasure in many activities nearly every day.
• You think often about death or suicide (not just a fear of death).
• You feel restless or slowed down.
• You’ve lost or gained weight.

You might be surprised to learn that specific foods have been shown to reduce anxiety, diets low in magnesium were found to increase anxiety-related behaviors.

Eat complex carbohydrates. Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals. Steer clear of foods that contain simple carbohydrates, such as sugary foods and drinks.

Drink plenty of water. Even mild dehydration can affect your mood.

Limit or avoid caffeine. Avoid caffeinated beverages. They can make you feel jittery and nervous and can interfere with sleep.