lady under depression sitting on the road

Depression Management

Dealing With Sorrow

Depression can impair one’s life

While the term depression has been commonly used that people tend not to take it seriously anymore, it is a very serious condition that could impair one’s life.

Depression is very difficult. It can debilitate one’s normal functions, making even the most mundane tasks such as getting up from bed or eating breakfast seemingly difficult.

It is sad to think that a lot of depressed individuals are not treated because of the high costs of therapy. However, coping with depression is still possible without professional help if one knows depression management.

Suggestions

Here are a few things that can help people deal with depression. it is important to note however, that professional therapy is still very invaluable with serious depression. These steps are just suggestions for alleviating the condition.

Staying active

It is one way to take one’s mind off depression. Primarily, activities help distract people from whatever it is that is causing their depression and it also helps channel unspent energies that build up when one is depressed.

Keeping active also releases endorphins – natural mood boosters that somehow cheer people up.

Rest

It is also important to take a rest. Being depressed can be very exhausting, so it is essential to regain strength and energy if one is to deal with depression.

Relaxation techniques can help one be more attuned to the self and be more at peace. When resting, stressors shall keep away from the bedroom so that ample rest can obtain.

Express

Depressed people should also express their emotions. Depression usually results from suppressed emotions. People who are grieving can be prone to depression if they keep their emotion to themselves.

A lot of people avoid crying because they think it might be a sign of weakness. However, it is important to cry because it releases one’s emotions.

When expressing feelings, it is important to avoid catharsis – venting up one’s anger by doing something violent like boxing, smashing things, and the like.

Catharsis does not release one’s emotion, especially anger. Rather, it makes a person practice violence as an expression of emotion, and thus can be very dangerous.

Hang around with friends and loved ones

Depressed individuals need support very much. Other people can distract one from stressors. People can also remind a depressed individual that there can be more to life, and it is worth living even if it is simply because of the company of wonderful people.

Believe in oneself

A lot of people are in depression because they put themselves down. It is important to satisfy oneself and gain a sense of self-worth. It is good to do something that would make one happy.

Prioritizing one’s self can help one to believe that one’s own life is important and can be enjoyed. Being kind to oneself is one of the most important steps to get away from a depressive state.

 

Depression management is possible and entails taking charge of one’s self. When dealing with depression however, it is important not to rush.

Sadness does not disappear overnight; it takes time to get back on one’s feet. Little by little, one can get out of depression and have a normal life once more.

 

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person with depression covering her face

Depression (Part 2 of 2)

Learn to combat depression. Read the recent article:

Depression (Part 1 of 2)

 

Continuation:

 

Get enough sleep

Getting less than eight hours of sleep, night after night, may lower levels of the serotonin. Low levels of this brain chemical can make you more prone to depression.

To sleep well, health practitioners recommend going to bed and waking up at the same time every day, including weekends. Relax before bedtime, perhaps with a hot bath. And for the soundest sleep, keep your bedroom quiet and dark.

Consider some alternate explanations

Your emotions, positive or negative, are created not by situations themselves, but by the way you interpret those situations.  A very common situation can turn into a reason for hand wringing unless you take mental steps to prevent it.

Suppose a friend is going to pick you up and can go somewhere and do something fun together. Now, suppose that time passes, and your friend does not arrive to get you.

Your feelings change, quite literally, from moment to moment. If at first you think of your friend as being insensitive and irresponsible, you will find yourself feeling angry at him.

You think that perhaps something bad has happened to him, you will naturally become concerned. When you think that this person does not care much about you and that is why he is late, you feel rejected, lonely, even depressed.

Although the situation does not change, and that your friend is still delayed, you can have a whole range of feelings depending on how you interpret that event.

For this reason, experts contend that situations are usually ambiguous, open to any interpretation. Hence, your interpretation helps create your feelings about the situation.

Positive interpretations lead to good feelings and enjoyment; negative interpretations lead to bad feelings and depression. To stay on the positive side, try to look for the positive interpretations.

Final thoughts

Indeed, depressions can be very destructive if neglected. Hence, the best way to stop the development of depression is to always put a bright light on the blues. And create a positive outlook in life.

 

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person with depression with his hands spread on his forehead

Depression (Part 1 of 2)

What is Depression: Some New Light on the Old Blues?

In 2016, data shows that there are over 268 million people in the world are in the midst of an episode of depression.

Major depression

Some have the incapacitating symptoms of what doctors call a major depression. These symptoms usually require professional attention because they are very severe and demoralizing.

Feeling hopeless and worthless, a person with major depression may sleep and eat irregularly.

In the throes of severe depression, it is hard to concentrate and make decisions. As well as find the energy to do much of anything. Thoughts of suicide are common.

Depression primarily refers to a state of mind that is purely negative. Usually with an inclination to insufficiency and a hopeless lack of interest to do things.

Minor depression

If someone has a minor depression, however, the problem is more manageable. Experts say that people who have some minor depression will feel lousy about themselves. They also feel lousy about their lives, but they are managing to function at a high level.

In fact, some of the newfound ways of battling the blues are related to what you do and feel. Here are some ways that you can prepare your body to help prevent minor depression:

Put some spring in your step

Regular exercise may be the most powerful natural antidepressant available. It is advisable that you take a brisk walk. Exercise helps generate the release of brain chemicals called endorphins.

When endorphin levels are low, depression occurs. Exercise also oxygenates the brain, keeping it healthy.

How much should you exercise? Thirty minutes, five or six days a week, at moderate intensity. It is a nice level to aim for to help prevent the brain imbalances. Imbalances that can make you vulnerable to depression.

Nourish your brain

Virtually any nutrient deficiency can result in impaired mental function, including depression. To help prevent depression, health experts recommend that people should take high-potency multivitamins or mineral supplement.

This will supply the brain with enough nutrients in order to keep it properly functioning. Thus avoid some mental disorders such as depression.

 

Continue reading:

Depression (Part 2 of 2)

lady thinking to change her point of view

Enjoy Your Life: Change Your Point of View (Part 1 of 2)

Enjoy your life

Change your point of view

Two men look out through the same bars: One sees the mud, and one sees the stars

Frederick Langbridge, A Cluster of Quiet Thoughts

Say you are only second placer in a writing contest. Will you jump for joy and push for better results the next time? Or will feel discourage and find an excuse not to join again?

Choices

In life, you are always facing with a lot of choices. You may opt to have a pessimist’s view and live a self-defeated life or you may decide to take the optimist’s route and take a challenging and fulfilling life.

So why nurture an optimist’s point of view? And why now?

The optimist

Well, optimism links to positive mood and good morale. To academic, athletic, military, occupational and political success and popularity; to good health and even to long life and freedom from trauma.

On the other hand, the rates of depression and pessimism have never been higher. It affects middle-aged adults the same way it hits younger people. The mean age of onset has gone from 30 to 15. It is no longer a middle-aged housewife’s disorder but also a teenager’s disorder’ as well.

Here’s how optimists are in action and researches that back up why it really pays to be an optimist:

Optimists expect the best

The defining characteristic of pessimists is that they tend to believe bad events, which will last a long time and undermine everything they do, are their own fault.

The truth is optimists are also confront with the same hard knocks of this world. What differs is the way they explain their misfortune—it’s the opposite way. They tend to believe defeat is just a temporary setback, that its causes are confine to this one case.

Optimists tend to focus on and plan for the ‘problem’ at hand. They use ‘positive reinterpretation.’ In other words, they most likely reinterpret a negative experience in a way that helps them learn and grow.

Such people are unfazed by bad situation, they perceive it is a challenge and try harder.

They won’t say “things will never get better,” “If I failed once, it will happen again” and “If I experience misfortune in one part of my life, then it will happen in my whole life.”

Positive expectancies of optimists also predict better reactions during transitions to new environments, sudden tragedies and unlikely turn of events. If they fall, they will stand up. They see opportunities instead of obstacles.

 

Continue reading:

Enjoy Your Life: Change Your Point of View (Part 2 of 2)

Healing Abandonment & Abuse through Awareness (Part 1 of 2)

 

Many people I work with in therapy or in my writing-as-healing classes discover stories that surprise them—stories about the mistakes they felt their parents made, power imbalances in the family, or stories about physical or sexual abuse.

The darker stories are often a surprise. When writers sat down to write, those issues were not directly on their minds, but deep, revealing stories erupted from the pen. Though they were unexpected, for some they were a relief.

People who have been in therapy have had the same kind of experience—the subject matter in the forefront of the mind is not the material that “accidentally” arises during the session.

The therapy session begins with a particular subject in the present—for example dissatisfaction at work or trouble in a relationship, but often travels back in time with associations to parents, school, or past relationships.

It has become a cliché to talk about “dysfunctional” relationships and families, but most people do not have perfect families, and many have had to struggle with a range of problems—alcoholism, abuse—physical, sexual, or emotional, eating disorders, and depression, to name a few.

No one likes to be reminded of the past but when it keeps coming up, we are pushed to learn new responses as we search for more peace and positivism in our lives.

 

The past is not dead—it’s not even past.

-William Faulkner

Different kinds of abandonment

For people who have been abandoned, either literally by actual physical absence, or emotionally. A parent can be in the home and not there for us. The abandoned child syndrome may remain years later, showing up through insecurities and fears. Clinging behaviors or its opposite—walls to intimacy.

The abandoned child inside the adult can create havoc such as alcohol abuse, repeating their own abandonment by abandoning children, or refusal to have children out of fear of repetition. Depression, lack of energy and creativity, anger, and trying to fill up the emptiness may be manifestations of these issues.

 

Continue reading the last part.