Do you look up to somebody in your life? Do you feel somebody is better than you? If yes, you might be a victim of low self-esteem. A common psychological disorder among many, low self-esteem, as experts opine, is an umbrella term, which if not treated can lead to a number of fatal psychological disorders.

Defining low self-esteem, Dr Deepali Kapoor, counselling psychologist in Apollo Hospital says, "It is basically what one feels about oneself. Though in my knowledge there is no psychological definition to it, it is considered as a disorder. Low self-esteem is about looking down on oneself, and not respecting one’s feelings."

Experts also opine that one of the negative side-effects of low self-esteem is that its victims often suffer high stress illnesses, such as ulcers, colitis, high blood pressure, heart disease and personality disorders. Though, there can be many reasons for somebody to look down on himself, many argue that depression is a pre-requisite for low self-esteem.

"Depression is not a pre-requisite for low self-esteem, but it can be a symptom," says Dr Deepali. Elaborating on the issue, Dr Aruna Broota, professor of psychology, Delhi University is of the opinion that other than depression there can be a number of factors that can lead to low self-esteem. "The persons’ relationship with his family is very important in this regard. Most people suffer from low self-esteem from their teenage years due various reasons which also includes parental bullying," she says.

So, how does one get know that he has low self-esteem? Elaborates Dr Broota, "The time a person comes to know that he has low self-esteem, half the work is done." Doctors say people suffering from low self-esteem are usually submissive on the outer side. They hesitate to speak in groups, and are usually anxious people.

Elaborates Dr Broota, "People suffering from low self-esteem are aggressive and cynical. Some also have habits such as tapping their feet while working and biting their lips." So, how do we battle low self-esteem? Are there any remedies through which one can overcome this psychological disorder? We asked a few psychologists what they think is the best cure for low self-esteem.

Says Dr Deepali, "First one should stand up for oneself. He should express himself if he doesn’t like something. By doing so, he will be able to make matters clear and will eventually start feeling good about himself and life."

However, Dr Broota stressed on methods that can help the person alter his thoughts. "There are quite a few ways with which one can over come feelings of low self-esteem. Indian remedies include having food after regular intervals, yoga, jogging, as it is a cardio-vascular exercise that generates endorphins that makes a person happy. Other than this we use cognition behaviour therapy to cure people suffering from low self-esteem," she says. Many also stressed on family intervention as one of the most important tool to fight low self-esteem. The next time you think "I am no good, and life is not worth living", think again. It can be the first step towards developing low self-esteem, the best cure for which is nothing, but to love oneself.

We all experience ‘the blues’ once in a while, when we find ourselves in a state of sadness and despair. Though some depression is normal and a part of every person’s life, if it persists and impairs daily life, you have to act on it.

Whether severe or mild, prolonged depression is likely to adversely affect every aspect of your life, your self-esteem, relationships, performance at work and even your immunity.

Clinical or severe depression: This type usually has its roots in chemical imbalances in the brain, thyroid disorders or unresolved traumatic events of your past. Clinical depression, which could last for weeks, months or possibly, years, permeates the entire body and victims typically turn reclusive, are unable to perform daily activities and experience prolonged melancholy and suicidal tendencies.

Mild depression: This usually brings about digestive disorders such as gas, diarrhoea, constipation, acidity, backaches, fatigue, headaches, sleep disturbances, irritability and loss or increased appetite. Mild depression has a shorter duration and is usually triggered by nutrient deficient diets, excessive intake of junk food, low blood sugar, any form of stress, lack of exercise or hereditary factors.

To avoid or reduce depression: While clinical depression needs medical attention, having a nutritionally sound diet could make a huge difference to the way you think and feel.

* Whenever you are under stress and feel the need to relax, up your intake of complex carbohydrates such as brown rice, potatoes, whole pulses, idlis and vegetables such as arbi, yam and sweet potato. Avoid wheat and wheat products as the gluten present in wheat could induce depression.

* Avoid fried foods. These take longer to digest, sap you of mental energy and facilitate depression.

* Avoid alcohol. It precipitates hypoglycemia, which will only aggravate your condition.

* Avoid sugar, it may uplift your mood briefly, but will later bring about fatigue and depression.

* Listening to peppy music and exercising are vital depression busters. Exercising enables your body to produce more happiness inducing endorphins, which are likely to enhance your mood and make you feel better.

* Ensure you get your daily dose of vitamins and minerals. Depressed individuals are often found to be deficient in folic acid, zinc, Thiamine (B1) and Riboflavin (B2). Vitamin B6 and minerals such as magnesium and calcium are particularly beneficial for treating depression and stress. Likewise, chromium helps in normalising blood sugar and in preventing hypoglycemia and bouts of depression. Depression also lowers your immunity.

A high dosage of vitamin C (500-1000mg) could help you protect your immune system. A high potency multivitamin and multimineral supplement can meet the above mentioned requirement of vitamins and minerals, but the high doses of vitamin C, calcium and magnesium need to be taken separately.

* Get enough light and sunshine — this is essential for the production of the hormone melatonin which helps prevent depression.

Above all remaining occupied, regular rest and positive thinking can help you fight depression. An optimistic attitude makes people happier and in turn healthier.

The writer is a nutritionist and founder of Health Total, a nutrition counselling centre. You may direct your queries to query@health-total.com. Contact numbers: 26732883/56044001