Depression In The Workplace

In Australia alone, more than one million people experience depression, anxiety or disorders through substance abuse each year. One in five people suffer from depression and this is carried into the workplace. Did you know that depression is second only to heart-related illness in Australia?

Around 80% of depression sufferers indicated that they were functionally impaired because of depression. 27% reported serious difficulties at work as well as at home. Only 29% of depression sufferers in Australia sought professional mental assistance and of those with severe depression about 39% sought assistance of any kind.

Depression costs 200 million lost workdays each year and $17 to $44 billion in Australia alone. It is one of the most common of all mental health problems.

Research shows that rates of depression vary by occupation and industry type. Among full-time workers aged 18 to 64 years, the highest rates of workers experiencing a major depressive episode in the past year were found in the personal care and service occupations (10.8%) and the food preparation and serving related occupations (10.3%). Oddly those occupations that experienced the lowest rate of depression were engineering, architecture and surveying (4.3%); life, physical and social science (4.4%); installation, maintenance and repair (4.4%).

In three months alone, depressed employees miss 4.8 workdays and suffer 11.5 days of decreased productivity. In a well functioning workplace, the organisation protects and supports mental health and encourages employees to seek help for depression and anxiety for the benefit of the individual as well as the organisation.

What is Depression

Depression is characterised by changes in thinking, mood or behaviour and can affect anyone. Some of the factors affecting depression include genetics, physiology, psychology, gender and the environment. However, in the workforce, it is more complex and is not properly understood. What is understood is that both work and non-work factors cause depression in workplaces.

Several job stressors can contribute to depression in the workplace. These include high job demands, low job control and lack of social support at work. There is a need to understand organisational practices so as to decrease job stress and aspects of roles and their structures that contribute to poor mental health, enabling interventions to be developed to target these risk factors in the workplace. Workplaces have a significant impact on the mental health of staff through job design and workplace culture.

Depression is a real medical and social problem and its effects stretch across the boundaries of work and recreation. The World Health Organisation and the World Bank rank depression as the fourth leading cause of death and disability. It is the leading cause of non-fatal disability. By 2020, given the rising rate among young people, the lack of preventative programs and poor access to treatments, it will be second only to cardiovascular disease.

Many employers realise the importance of staff retention and motivation in creating a harmonious work environment, but in today's climate it is also important to monitor the well being of staff. Depression and anxiety now accounts for approximately one third of all claims for income protection insurance and almost 50% of associated costs.

A lack of awareness and understanding in the workplace leads to difficult situations which may arise from prolonged absence or excessive sick-leave. With the correct awareness and support in place to remove the stigma associated with depression, the expense from both a financial and emotional perspective can potentially be avoided

Depression is more than just a low mood - it's a serious illness. While we all feel sad, moody or low from time to time, some people experience these feelings intensely, for long periods of time and often without reason. People with depression find it hard to function every day and may be reluctant to participate in activities they once enjoyed.

Are there different types of depression?

Different types of depression often have slightly different symptoms and may require different treatments. The five main types of depression are listed below.

* Major depression - a depressed mood that lasts for at least two weeks. This may also be referred to as clinical depression or unipolar depression.

* Psychotic depression - a depressed mood which includes symptoms of psychosis. Psychosis involves seeing or hearing things that are not there (hallucinations), feeling everyone is against you (paranoia) and having delusions.

* Dysthymia - a less severe depressed mood that lasts for years.

* Mixed depression and anxiety - a combination of symptoms of depression and anxiety.

* Bipolar disorder - (formerly known as manic depressive illness) - involves periods of feeling low (depressed) and high (manic).

Is Depression Common?

Yes. In Australia alone, one million adults and 100,000 young people live with depression each year. On average, one in six people will experience depression in their lifetime - one in five females and one in eight males.

What are the Signs and Symptoms?

Although no two people will experience this illness in exactly the same way, there are common signs of depression. In the workplace, a person with depression will start to exhibit any number of the following signs:

Personal changes

* Irritability/hostility
* Withdrawal from, or extreme dependence, on others
* Hopelessness/despair
* Slowness of speech
* Chronic fatigue
* Alcohol/drug abuse

Workplace changes

* Difficulty in making decisions
* Decreased productivity
* Inability to concentrate
* Decline in dependability
* Unusual increase in errors in work
* Being prone to accidents
* Frequent tardiness, increased "sick" days
* Lack of enthusiasm for work

Someone who has been experiencing several of these signs for more than a few weeks should seek help.

It's important to note that you can't always identify the cause of depression nor change troubling circumstances. The most important thing is to recognise the depression and to seek help. Remember, the sooner you get treatment, the greater the chance of a faster recovery.

Workplaces that have better communication and that allow their employees greater flexibility and control have fewer instances of depression.

The Advice, Conciliation, and Arbitration Scheme (Acas) of the UK advises that the way in which jobs are structured has significant impact on the levels of stress and depression in the workforce. Acas suggests a number of measures that all businesses should consider. Employees should be:

* able to see how their output makes a valuable contribution to the organisation.
* given as much variety in the tasks they do, the speed they take to complete the work, their work styles and the place in which they work if possible.
* given regular performance feedback as uncertainty of performance is a major stress factor.
* given ownership of their responsibilities.
* given learning and problem solving opportunities.

All types of people suffer from depression and it is important to note that though it is debilitating, it is not unconquerable. According to Sally Burton, chief executive of UK charity the Shaw Trust "Avoiding recruiting or supporting employees with mental health conditions isn't an option, supporting your workforce is, and will pay dividends in terms of increasing productivity, improving performance and retention, garnering talent and shaping future leaders, helping you to retain a competitive edge."

In 2010 the Shaw Trust carried out a survey investigating attitudes to mental health problems in the workplace. Their findings showed that 42% of employers still underestimated the prevalence of mental health problems in their organisation. On the other hand, 90% of managers stated that they would be happy discussing mental health issues with an employee. This is good as it shows that changes in the workplace could be the key to reversing the epidemic of depressive illness.

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How To Be A Friend To Someone In Depression

Trying to understand what is going on in the mind of someone in depression is the first step. Reading articles, books, watching documentaries can all help you understand a little more about the illness.

Of course the best place to begin is having been through it yourself. That is a privileged position because you already know exactly how terrible and painful it feels to be in depression.

That doesn't mean to say you should talk about your own experience of depression. This is always tempting. To bring the conversation to yourself and begin offering advice.

However what someone in depression really needs is simply for you to come alongside them. To accompany them in their vulnerability. To listen. To remain silent. Not to interrupt. To be there.

It's an extremely demanding thing to be a friend to someone in depression. Patience is the number one rule.

The temptation is to assume that there will be some form of progress since last you met but depression is a long term illness. Visible signs of relief are rare and can come and go like the wind.

Asking questions can be a burden for the suffering friend. There is already enough going on inside her head which needs releasing in one way or other. To answer questions just adds to the weight of thoughts pounding away.

Going for a silent walk in nature can be a real help. Sharing the scenes, the scents and the exercise. Then returning home for a cup of tea, again without questioning. Answering only when asked. Just being there.

Rather than ask "what can I do to help", as you visit someone at their home, just pick up the cloth and begin cleaning the kitchen. Fold any clothes. Empty the laundry basket and put on a machine load. Take out the ironing board and just begin these practical tasks.

Some people may be offended but on the whole, the relief of such tasks being taken off the shoulders of the depressed friend will be huge.

Someone in depression will find it extremely hard asking or accepting help. That's why it's important just to get on with it.

Bring a hot meal around with you, or a home-made cake. Bring something practical to make their life easier.

People often think of bringing a book but be careful what you choose. The sufferer will have a hard time concentrating so make it a coffee table book with photos or pictures. Those in depression can cope with only few words at a time.

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Three Things to Not Do If You Are Going Through a Group Stalking Experience

Stalking can affect anyone, regardless of gender, age, race, socio-economic status or geographic location. According to data in the United States, 1 in 12 women and 1 in 45 men will be stalked in their lifetime. However, most stalking cases go unreported for various reasons, so the numbers are probably a good degree higher than reported.

It's important to mention this because one of the side effects of group stalking is the tendency for a victim to blame him or her self. They may begin to believe that they must be a bad person, or at least a generally unlikable person, or have a particular psychological profile. None of this may be true.

Throughout my research what has become clear is that victims of group stalking harassment are typically normal people who have become "targeted" for some reason or another. In my own personal case, I simply asked a friend for a short break from the friendship. She has proven over and over again over the years that I had good cause for pulling back.

The good news is that group stalking is a guilt-free situation, so you are free to stop blaming yourself. What is important right now is that you regain your sense of well-being, self confidence and hope for the future. This is easier said than done when your every moment may be compromised by the group that is stalking you. But take heart, it is possible.

Here I am going to give you three things that you can put into action right now that will begin to give you relief if you are suffering from criminal group harassment.

1. Do Not Engage

This is the most important thing I can tell you to do. The main goal you have before you is to break the circuit of energy between yourself and the group of stalkers, and to redirect your energy towards nourishing yourself and to those who do support you. Your survival depends on your willingness to take responsibility for your reactions and emotions.

Everything the group stalkers are doing, they are doing in order to extract emotional response from you. Every attempt will be made to "break" you psychologically. With the information the perpetrators have gathered, they may think they have a chance to carry this out, but once you know the game and have found tools and techniques for preserving sanity, there is no reason to succumb to either mental breakdown or suicide.

Starving them of your emotional and physical response will cause them to be exerting a tremendous amount of resources and energy to no avail. This is hard at first, but only because of what you are doing with your thoughts and your mind. Your thoughts bring about your emotions. So while it's hard at first, you must learn to be calm and take your mind off of them and their antics, and put it onto what you do want to experience in your life.

Think about friendships you have had for a moment. What happens when you don't respond to a friend's phone calls or invitations? They eventually fall away. They fall away because there is no energy flowing from you to them. The same principle is in operation here, but it may take longer. In my experience, the group will escalate their efforts initially. They feed off of your reactions and feel success when they can evoke any response or attention from you. They are not going to give up easily, and there is power in their numbers. But if there is no physical threat, than there really is no reason to give them any thought at all.

Think of them as gnats. Annoying, yes, but would you go into a state of anxiety or fear if a gnat were circling about you? You do not need to do anything that you would not normally do. They are not going to go away because of any action you take towards them, and you will give them further ammunition. But you can dissolve the situation by withdrawing all of your emotional energy from them.

2. Don't Talk About the Situation

It may be necessary for you to talk about the group stalking if you are in counseling, but even there I would recommend discussing solutions and keep away from discussion of the details of the harassment. To friends and family, make no mention. Again, your thoughts control your emotions, and your emotions control your health and sanity.

You want to avoid giving them any of what I call Mind Share. In other words, no matter what is going on around you, you are in control of your mind, and once you realize that, you will find more and more power in the situation. There are many techniques that I go into in my book in order to accomplish a clear mind that is free of thoughts of the problem, and you will probably need all of them and more. It's a real accomplishment to take your mind from something that is out picturing in front of you consistently, but it can be done.

Words are extremely powerful. In fact, every word has a vibrational frequency to it. It's been proven scientifically that positive words like love, gratitude, joy, enthusiasm, passion, etc, have much more power than the negative ones, so that is good. Create a diet of words like this for yourself. Using them will empower you. If somebody asks you how your day is going, it's tempting to talk about the reality before you, but there is a greater reality within you, and words can express that reality. Here is an example of how you can turn around your verbal responses:

"Today when I woke up my neighbors were watching my every move and as I drove down the street, I saw at least 2 group stalkers watching me."

Try changing that to:

"Today when I woke up I began to think of everything that I have to be grateful for. I am passionate about my work, I love my family. Every day above ground is a fantastic day, and I am happy to be alive."

Even if you don't feel that way at first, keep saying words like that. In the program of Alcoholics Anonymous they have a saying, "fake it until you make it." It's an excellent strategy and it works, so act "as if" and talk "as if." Things will get better and better.

The real trick here is getting the emotions to line up with the words, which I will get into in an upcoming article. But for now, get your words in alignment with how you actually want to feel.

3. Do Not Read or Collect Information About How Bad It Is

While I believe that you need to be informed about what is happening to you, the only reason you want to get that information is so that you can begin creating a solution for yourself. So read enough to understand the problem, but then go about finding solutions.

When I found the first web site on group stalking and began reading about it on the internet, I was somewhat relieved to gain some understanding of what was happening to me. I read everything because I wanted to be informed and educated. But I soon noticed that nobody out there was offering solutions. That discouraged me a great deal and I felt defeated. But I began seeking my own solutions. And I have gone from feeling despair, hopelessness and exhaustion to feeling great almost every day and feeling powerful within myself.

It's a long hard road, there is no doubt, and I would be lying if I said that I never had a bad day, but who doesn't? And I have discovered tools and solutions that I can put to use immediately to turn it around when that happens.

I've seen much talk on the internet of group stalking being a program of state-sponsored torture, persecution and murder; part of an invisible war waged against individuals and the civil rights of "The People." To ponder such things is a waste of time and energy. Who and why are not important. What is important is that you survive it and begin to live the life you are here to live. You do have a purpose here. Discover what gifts and talents you have to give to the world and put your attention there.

I really can't stress this enough. The more you steep in how bad the situation is, the worse it will seem, and I guarantee you, it will expand. Start looking for solutions. Expand on those things that help you. Over the centuries there have been so many injustices to humanity, and this is certainly one of them. But think about how many have been overcome. And it simply takes a small change in your perspective. Look at what Mohatma Ghandi accomplished. One man freed an entire nation. One man! I know in my heart that if he could do it, that those of us suffering from group stalking can find a way to overcome this injustice in our society.

So in conclusion, take heart. Be bold, be courageous. Have unwavering faith. Goethe said that boldness has genius and power in it. Let it be so in your life. Start thinking about solutions instead of the problem. Do what you need to do in order to get through each day in a healthy state of mind.

I love you, thank you for joining me, MJ

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Natural Depression Remedies

The idea of finding natural depression remedies is not new. It's been around for approximately a bazillion years (give or take a zillion). As miserably debilitating as depression can be, for some people, the side effects associated with antidepressants can be nearly as bad.

The Italian philosopher, Cicero, wrote, "The competent physician, before he attempts to give medicine to the patient, makes himself acquainted not only with the disease, but also with the habits and constitution of the sick man." That statement alone might indicate why he was able to get away with listing his profession as "philosopher" on his tax returns!

You already know the "constitution" of the person suffering from depression. There is, for lack of a better term, a heaviness of spirit that accompanies depression. You feel despondent, tired, uninterested in life and have difficulties concentrating and sleeping. It's a desperate feeling.

Depression may be triggered by outside events, such as grief or illness. Or it may strike from out of the blue, leaving you to wonder how you won this horrific, genetic lottery.

To find the natural depression remedies that are right for you, start with examining your preexisting lifestyle habits. Too often, people take better care of their cars than themselves.

Caffeine is Not High-Octane Fuel

Are you running on caffeine? While you may think that caffeine is the only thing keeping you going, it is more likely dragging you down.

Caffeine addiction can interfere with your normal moods. It can make you jittery and cause sleep disruptions. It's a vicious cycle. You consume caffeine so you will be alert. You eventually crash. You consume more caffeine. You can't fall asleep at night. Guess what you reach for the following morning. It's a relationship based on lies!

Start by cutting back on caffeine, to avoid withdrawal symptoms.

Scrap the Junk Food

Diet is one of the easiest depression remedies to implement. People with diets high in vegetables, fruits and fish report fewer instances of depression. People with diets high in processed foods, fried foods, and unhealthy desserts report higher instances of depression.

It doesn't take a "rocket surgeon" to deduce that healthy is good and unhealthy is bad. Some of the best natural remedies are going to be found in the produce section.

Put the Pedal to the Metal

No, don't go for some dangerous joyride, but do put on sneakers and engage in some exercise. When you are depressed, every fiber of your being wants to sit on the couch or lie in bed with the blankets pulled over your head. That is one of the worst things you can do, if you are serious about finding natural remedies for depression.

Regular aerobic exercise lifts your spirits. Don't let the word "aerobic" scare you. No spandex is required. You may not be able to think about joining a dance class right now, but you can force yourself to take a brisk walk.

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Homeopathy For Depression

If you find yourself agreeing with the founder of homeopathy, Samuel Hahnemann, that conventional medicine can do more harm than good, then perhaps it's time for you to turn to homeopathy depression remedies.

It is a modern misnomer that homeopathy simply refers to any natural form of treating a malady. Homeopathy, which has been around since the 1790s, is based on the belief that "like cures like".

In the words of Samuel Hahnemann, "The highest ideal of cure is the speedy, gentle and enduring restoration of health by the most trustworthy and least harmful way." It's difficult to find fault with that statement!

There's No Place Like the Homeopath's

If you are interested in using homeopathy for depression, schedule an appointment with a homeopathic practitioner. If you don't know where to begin, try asking your friends at your local health food store to recommend someone or perform an internet search on the term, "homeopath".

Homeopathy is where the Art Is

Homeopathic depression remedies are considered to be safe and free from side effects. This is a pleasant change from the side effects that can result taking antidepressants.

Many people now consider homeopathy to be a good trade for side effects associated with some prescription medications.

If you do choose to see a doctor of homeopathy for your depression, you might be pleasantly surprised to discover that much emphasis is placed on determining the underlying cause of your depression. You will not be given a Pez dispenser full of one-size-fits-all pills.

Homeopathic practitioners work on the "minimal dose" premise. You will be given the lowest possible dose the practitioner believes will stimulate your body to heal itself. Homeopathy for depression does not seek to zap each symptom with harsh pharmaceuticals.

Homeopathy, Sweet Homeopathy

Your doctor of homeopathy will make careful note of your specific symptoms.

Here's a brief list of some homeopathy depression treatments:

* Arsencium album is a commonly prescribed homeopathy remedy for depression. It is used for anxiety and people with unrealistic expectations.

* Calcarea carbonic is used for people who are feeling overwhelmed.

* Argentum niticum, or silver nitrate, is used for people experiencing nervousness, grief, agitation and fear.

* Natrum muriatidcum is prescribed as a homeopathy remedy when the person is experiencing sleeplessness and nervousness.

* Causticum is used for people who a experiencing overwhelming emotions that accompany grief. Your homeopathy depression remedies will be tailor made to fit your needs. What a novel approach!

What's The Best Superfood For Healing Depression?

I've known for a long time that Maca powder is a powerful 100% natural and non-pharmaceutical treatment for depression, but I hadn't seen any research on it until recently. I wanted to share some promising findings in this article about how Peruvian Maca can help stabilize emotions.

Depression Stats, Treatments and Causes

In 2008 the World Health Organization estimated that about 121 million people suffer from depression worldwide. In industrialized countries maca depression like the US, depression effects around 7% of the adult population. And depression among children is increasing.

The traditional treatments for depression include counseling, therapy and pharmaceutical drugs. Alternative treatments such as exercise and nutritional improvements are gaining popularity.

One of the most recent theories regarding the worldwide prevalence of depression is that it is in part caused by a lack of nutrition. This is where Maca for depression comes in. Maca powder is an incredible nutritional powerhouse with nearly all amino acids, 10 vitamins, 12 minerals, 23 fatty acids as well as several unique glucosinolates.

The Scientific Evidence on Maca For Depression

I've been hearing about the mood elevating properties of Maca powder from customers and friends for the past 8 years, so I'm sure that there's something to the practice of using Maca to reduce depression. But digging a little further I found that a couple of scientific studies have confirmed these personal experiences.

In 2008 5 researches from a hospital in Australia studied a group of women for 12 weeks. One group was given 3.5 grams of Maca powder per day, while the other group was give a placebo. At the end of the trail the researchers reported, "... significant reduction in scores in the areas of psychological symptoms, including the subscales for anxiety and depression and sexual dysfunction after Maca consumption." The researchers conclude that Maca is indeed effective for treating psychological symptoms like anxiety and depression.

Another study published in 2006 treated mice with depression over a 21 day period using Red, Black and Cream colored Maca roots. They discovered that while Black Maca helped improve cognitive function the most, all colors of Maca were helpful for depression.

Who Should Use Maca For Depression

Based on all my research and experience Maca powder is a great natural alternative for alleviating depression for anyone suffering from a light level of the disorder. Chronic and severe depression may require a more comprehensive treatment and intervention. Here's a list of depression symptoms that Maca might help:

• postpartum depression (often nutrient related - Maca is safe while breastfeeding)
• dysthymia - low level depression
• anxiety
• low energy
• lack of motivation

How Much Maca To Take For Depression

Taking Maca for depression falls into a therapeutic usage of Maca and that means dosage levels should be consistent over a long period of time (At least one month). My recommendation for an adult of 150lb (65 kg) is to take 3-4 teaspoons (8-12 grams) of organic Maca powder daily.

Also keep in mind that it may take several weeks up to a couple of months for Maca to provide the benefits you are looking for. Maca is a powerful food, but takes time to work. The good news in this, though, is that Maca has no side effects, has many other benefits and can lead to permanent reversal of depression.

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Herbal Remedies For Sadness

Emotions are a big part of us. They are part of being human. If we can't feel sadness and grief then we would kill each other for profit without any remorse whatsoever. Emotions is what makes us human, and what differentiates us from wild animals. However not all emotions are wanted in specific times. We don't want to feel sad when we are working. We don't want to feel happy when we lost someone. Emotional feelings that prevent productivity are often called negative emotions. Sadness that comes to our lives without any warning or any event nor reason isn't wanted.

Sadness due to seasonal change can happen. There are people who get sad due to bad weather and absence of sunlight. These often happen during the winter time. This is how powerful our emotions are. We can suddenly get depressed just because we don't see any sunlight. A great natural remedy for this is sad soother. Sad soother contains homeopathic ingredients designed to combat such change in people's emotional state. Sad soother is designed to specifically target emotional depression or sadness that is caused by seasonal change. This seasonal change that causes sadness is often called seasonal affective disorder and many Americans are suffering from such effect.

There are many types of natural herbal remedies for sadness. They are very effective at alleviating the doom and gloom type of feeling. A natural herbal ingredient to cure depression and sadness is Ignatia amara. This ingredient comes from a tree that is mostly found in the Philippines, which has been proven by Doctors and Psychologists to be able to cure strong feelings of grief and depression. This natural herbal ingredient is very effective and most homeopathic remedies have it as an ingredient. Homeopathic remedies are often frowned upon by the medical field but lately Doctors from different parts of the Earth are providing evidence and scientific tests that concludes there is a basis and a foundation for homeopathy that homeopathic medicine does in fact work and are very effective.

Nat sulph is also another natural herbal ingredient that is very effective at relieving depression, sadness and grief. This herb is best suited to people that tend to cry and get easily emotional in movies and theatres. This natural herbal remedy is very effective also and very popular. Homeopathic remedies that relieves sadness and grief should have Nat Sulph.

Natural herbal remedies have come a long way. They were once treated as baloney and shunned away by the medical community but as new technology comes, more and more license Doctors and medical experts have come to conclude that natural herbal remedies does work. Natural herbal remedies are safe, non-addictive and very easy to use. They are a good alternative to prescription drugs with severe adverse effects. Rather than using prescription drugs and dealing with the adverse effects these drugs have, people should try natural herbal remedies first. There is really no reason for not trying them since they are very cheap, very effective and the popularity of natural herbal remedies or homeopathic medicine is becoming more and more popular.

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Recovery From the Depths of Depression

There is the belief among many counsellors that people who have fallen upon hard times have the capacity and resource within themselves to recover. Those having difficulty adjusting to their new situations, many of which have occurred beyond their choice, can negotiate these situations; but help helps.

People in many counselling capacities, whether in private practice, from churches, or as caseworkers, have an innate belief that people come to them with the answers.

The counsellor merely provides space where a special relationship can be developed where perspectives may be viewed together and anew.

But when we fall into a depression, when life turns awkwardly, and we begin feeling incapacitated or overwhelmed, we may stop believing we have the answer.

WHERE WILL OUR HELP COME FROM?

The concern of where will our help come from - how will we recover, and when? - could become our overriding concern. And such concern can become desperate.

We can become so polarised to the helplessness, we begin to seriously doubt recovery will ever come. We see more barriers than agency. We see more reminders of our helplessness than we do of reason for hope. We may feel incredibly isolated.

We hardly think that the answer might come from within us, for we cannot see just now.

Perhaps it may turn out to be that we had the answer all along, but we needed the space and the assurance with which to proffer confidence for a fresh onslaught in the living of life.

Help out of a depression can certainly seem impossible. But it is amazing what support and encouragement, coupled with an openness to explore new perspectives can do.

A VISION OF RECOVERY

A lot of the time the sort of help we need is actually miniscule. But it is no less critically important. It might be as if we are trudging up a cloudy hill, and we have no idea where the top is. The person who helps us may merely lead us a few steps to the top where we can see our lives more clearly.

As we pirouette at the top of the hill, we see the cloudy formation we came through, and we begin to see, more, from a safer perspective, that life is full of similarly cloudy formations.

We begin to see the purpose in trudging up that hill. Now others' hills have our attention and empathy. We draw confidence that getting to the top of our hill was due to our own capacity and resources - with a little help from a friend.

When hope has returned, and maybe even embellished our view of life, we have a strange new capacity for living. The rut we endured actually worked out for our best.

***

Little things make big differences in the difficulties of life. There is power in renewal as there is power in having openness within ourselves. Seeking help out of a depression can prove the making of us.

© 2012 S. J. Wickham.

Depression Self Help

If you experience depression frequently or in an ongoing manner, it's important to seek professional help. Nonetheless, there are things that you can do on a daily basis to help lift your spirits and shed the mantle of depression - at least temporarily - and perhaps permanently. In this article, we will share a series of practical, doable tips to help you cope with depression in your daily life.

1. Do your best to develop supportive relationships. Sometimes, when we are depressed, it's hard to even notice other people. Be that as of may, try to keep your eyes open and notice the many small kindnesses that people bestow upon you every day. You may be surprised to find that people are generally concerned about you.

2. Don't hide yourself away. Make it a point to get out every day and spend a little time among others. Even if you just visit a mall or park and do a little people watching, it will lift your spirits. Taking part in a social activity once or twice a week is also very helpful. Good places to look for social activities include libraries, places of worship, or your local gym.

3. Learn to substitute positive thoughts for negative thoughts. If you find yourself being pessimistic or thinking negative thoughts, simply cancel them. Substitute something positive in the place of negative thoughts. Act on your new thoughts right away to help them come true.

4. Get plenty of high quality rest every day. Get 8 hours of sleep a night, or if this is problematic for you, be sure to take a nap in the afternoon or at a convenient time during the day to make certain that you have a total of 8 hours of good rest every 24 hours. This is very important to maintaining a good mood because lack of REM sleep and lack of dream cycles can very negatively affect the way we feel.

5. Learn relaxation and stress management techniques to be better able to cope with day to day stressors. Learning to meditate, redirect your thoughts, use muscle relaxation and any other established method of managing stress and relaxing body, mind and spirit will be helpful in alleviating depression.

6. Spend a little time with a pet. It has been proven that time spent petting and playing with a dog, cat, rabbit or other beloved pet, or even just watching fish in an aquarium can have the effect of lowering the heart rate, lowering blood pressure and relieving stress. Stress is a big contributor to depression, and spending time with a pet can help you get rid of stress and enjoy the unconditional love that pets give freely.

7. Be sure to get at least 15 minutes of light-to-moderate exercise every day. Going for a walk, swim or bike ride can be very effective in improving your physical condition and your state of mind. Exercise such as yoga can be extremely helpful in ordering your thoughts and settling your spirit. All of these things are helpful in the fight against depression.

8. Spend a few minutes in the sunshine every day. Although spending too much time in the sun can be bad for your health, it's important to attain a happy medium. Don't stay out of the sun entirely. People, like plants, need sunshine to thrive. Take 5 or 10 minutes to enjoy the sun on your face every day. Combine this with your walk or bike ride outside or simply sit in the sun to read or have a chat with a friend or acquaintance. It will lift your spirits.

The effect of these tips is synergistic. Each tip alone may not seem to amount to much and won't take much effort for you to perform. Nonetheless, when done together and regularly, all of these tips combine to have a depression fighting effect that is much greater than the effort it takes to follow the tips. If you incorporate these tips into your lifestyle on a regular basis, you may wake up one morning to find that you are free of depression!

Types Of Depression

The term depression refers to a type of mood disorder associated with feelings of sadness, anger, loss and frustration. Although people normally experience these feelings at one point or another, they usually pass within a short time. This medical condition is persistent and interferes with normal daily life yet it is one of the commonest illnesses that affect around 18 million Americans. It occurs in different ways, from mild to severe and as single or recurring episodes. According to many experts, depressive disorders are chronic conditions that need long-term treatment.

It is not clear what causes depressive disorders although experts believe they are associated with genetic, biologic and environmental factors. The sufferers may have unusual levels of neurotransmitters, which are types of brain chemicals. Factors that may lead to the conditions include:

- Biochemical and physical changes in the brain.

- Heredity

- Long-term stress

- Nutritional deficiencies

- Sleep problems

- Some types of medications, such as those used to treat irregular heartbeat, high cholesterol or high blood pressure

- Serious medical conditions like cancer and heart attack

- Social isolation

Types of Depressive Disorders

There are different types of depressive disorders and here are the main ones.

- Major depressive disorder has episodes that last for at least a fortnight and often take up to 20 weeks. Also known as clinical depression, the condition affects how people think, feel and behave. The sufferers tend to feel they do not have any reason for living and experience both physical and emotional problems. They find it difficult to carry out such normal functions as eating, sleeping or studying. Although people may experience several episodes during their lifetime, it tends to occur only once but treatment is often taken throughout one's life.

- Dysthymia is a chronic type of depressive disorder that is relatively less severe. Its symptoms are similar to those of major depressive disorder, which the sufferers are likely to develop, except that they are milder. The symptoms may last for two years or more.

- Atypical disorder is linked to intermittent feelings of elation when those affected experience something good. It manifests different symptoms than the first two conditions. However, its name is deceptive because it is probably the commonest type of depressive disorder.

- Adjustment disorder is associated with the way the sufferers respond to different experiences in life. For example, some people react to the deaths of their loved ones in ways that manifest depressive symptoms.

- Psychotic depressive disorder involves a combination of severe depressive symptoms and some type of psychosis. The sufferers may break with reality and experience disturbing but false beliefs. They may also see or hear things that other people neither see nor hear. The two conditions are known as delusions and hallucinations.

- Seasonal affective disorder, as its name indicates, is associated with changes in seasons and occurs mostly when there is little sunlight. SAD often occurs in the fall-winter season and tends to lift in the summer-spring season.

- Premenstrual dysphoric disorder manifests its symptoms about a week before menstruation and disappears once the period ends.

- Postpartum mood changes occur in between 10 and 15 percent of mothers who have just delivered. Many new mothers experience "baby blues" because of physical and hormonal changes in addition to the added responsibility. However, this condition is more serious than this normal occurrence.

- Bipolar disorder is rare compared to other depressive disorders. It involves cycling mood changes that go from extreme lows to extreme highs, which is why it is also known as manic-depressive illness. The condition can affect relationships and performance at either work or school and may even lead to suicide. The first symptoms may be experienced during childhood although people tend to miss the early signs. Fortunately, the condition is treatable.

Different methods are used to treat depressive disorders and many professionals recommend the use of both antidepressants and psychotherapy, with cognitive behavioral therapy being the most successful method.

Copyright (c) 2012 Embracing Depression

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Should I Take Medication for My Postnatal Depression?

Whether your journey here has been slow and torturous or brutally quick, you have arrived at a diagnosis of postnatal depression. If you have self-diagnosed, through a variety of research and checklists, your next step may be to decide whether or not to take this to your doctor. If it was your doctor who helped you come to the conclusion that you are suffering from PND, they will have run through your treatment options and are waiting for you to decide which route to follow.

Please note that I am NOT a medical practitioner, and the suggestions I make below are all dependent on your seeing a GP for professional guidance.

I'm scared to see a GP - they'll make me take drugs!

No ethical medical professional will ever force you to go down a treatment route that makes you uncomfortable or goes against your wishes. Just because you present with symptoms of PND does not mean they will force you to take brain-altering medication. They will give you the facts - how they normally treat women with PND, what the pros and cons are of each type of treatment, success rates, etc. If they do not readily offer this information, ask. You may find it helpful to prepare a series of questions and take them with you in a notebook. Sometimes talking to a stranger about our rawest emotions can be overwhelming and it's easy to forget what we really want to know.

How do I know if antidepressants are right for me?

Honestly? You won't know until you try. Sometimes our resistance is really about coming to terms with the fact that we're not very well. It can bring up a lot of guilt and shame and sense of failure.

"If I was a good mother I wouldn't need to take medication to feel better".

"As a new mother I should be blissed out on love for my son/daughter - if I start popping pills it means I don't love my baby enough".

It might seem hard to separate the issues, but your anxiety about motherhood and a sense of failure or guilt needs to be addressed while you are getting better. Taking antidepressant drugs does not mean you are a bad mother. Seeking help to improve your psychological wellbeing is actually a sign that you care enough about your baby to be emotionally there for them. This is the case whether you take medication or choose an alternative route. What matters is that you are actively helping yourself to improve your situation.

If I choose to take antidepressants, won't I get hooked?

A lot of people worry about this one. I certainly did before deciding to give them a go. It's true that you need to take your medication for a sustained period of time for it to be effective. Many GPs will recommend you continue for six months after you feel better to ensure the symptoms don't return. During this time (typically a year or two) your body will get used to the chemical mix in your system. So it's normal to worry that you will become dependent on them to feel normal. Talk to your GP upfront about your worries. They should be able to tell you the likelihood of experiencing difficulty reducing your dose or any withdrawal symptoms people may experience.

It used to be very common a few decades ago to experience difficulties coming off medication - but scientific advances, combined with a wide range of different types of antidepressants on the market, mean that it's less of an issue. Your GP should also be able to tell you how they help others reduce their dose, and how long their patients tend to take before coming off them completely. Fear of becoming dependent is perfectly legitimate, but don't let it paralyse you into inaction.

What reactions can I expect when I first take them?

Depending on the type of antidepressant you are prescribed, you may experience a variety of symptoms, from insomnia and heart palpitations to fatigue and restless legs. Your GP should let you know before you start your course what physical and psychological reactions you might expect. Most reactions last just a few days, and should level out within the week. If they continue beyond this time, or you experience severe anxiety or mood swings, go back to your doctor, who may try you on a different type of medication.

It's normal to feel frustrated if this occurs - having made the decision to take antidepressants, you want them to take effect as quickly as possible, and trying different types can feel like you're taking one step forward and three steps back. But if you find the right one, you should start to feel your mood lifting after about 10 to 14 days. When you're desperate, that can feel a lifetime away, but if you can ride it out, there should be light at the end of the tunnel.

What if I decide not to take antidepressants?

If you research the various types of medication your GP suggests and decide not to go down that route there are other avenues open to you to help you feel better. A non-exhaustive list of options includes:

Alternative remedies -The best known and researched is St John's Wort, a herbal compound that has been shown to have similar mood-lifting properties of chemical antidepressants with fewer side effects.

Food and exercise -Good nutrition and exercise will help improve low mood in those with mild anxiety or depression. Foods said to improve depression include garlic, oily fish, brazil nuts and coffee (in moderate doses). To make a difference to mood, exercise should increase the heart rate, such as swimming, running or walking fast. Bear in mind, however, that recent research has shown that exercise only helps mild to moderate depression and has no effect at all on severe depression.

Talking therapies- Many people taking conventional antidepressants will benefit from talking therapies such as counselling or CBT (cognitive behavioural therapy) and they should be seen as complementary to all types of treatment, rather than a straight alternative. However, if you are sure you do not want to take any kind of medication, it is important to acknowledge and treat your condition in some way. Talking to someone about your feelings should help you identify areas of change and see more clearly what action you can take to turn things around.

Taking medication for postnatal depression is very common, but please remember it doesn't mean you have failed as a mother. Rather, it can offer you the emotional resilience to see your situation more clearly and work out what actually needs to change in your life, providing your with the energy and motivation to carry those things out. Once you are able to make those changes, your need for medication will reduce, and your ability to accept and manage your emotions and behaviour will radically improve.

66 Is the New 99%

Intrinsically, we want more of almost everything. It's actually in our DNA! What started as an evolutionary need has monstrously evolved to a constant and sisyphic chase after what we would so eloquently define as "stuff".

Bigger house, faster car, shinier jewelry. Higher score, faster exit, bigger (or smaller) screens- all in the name of success and achievement. It's an interesting, fast moving and often painfully hollow existence to live in. One where the peaks of achievement are high but the valleys of pursuit are often dark, cold and damp.

Worse still, we oftentimes find that reaching the summit is anti-climactic, and upon arrival, we immediately set sights on the next, higher peak, without ever taking a moment to take in the view.

There is no denying- this is the basis of advancement. Discovery and ingenuity drive progress and improvement. But we also recognize the dangerous curves of this yellow brick road. Most of us know why the "pursuit of happiness" is a constitutional anchor while the pursuit of a Porsche is just Seinfeld's favorite hobby. We can feel something is missing, and we sit in our piles of "stuff", as depressed as ever.

The average American adult has a 20% chance of being identified with a need for some level of therapy. That's around 50 million Americans. The number of people who actually receive treatment? It's around 16.5 million. That is 33%, which is obscenely low, since it means that around 67% of all people in need are receiving no help. If I told you that 67% of cancer patients will not be receiving treatment this year, or that only 33% of all people with cavities will get to see a dentist- would that make sense? Surely not.

Why is it so low? Because mental health is far less visible than the effects of chemotherapy, and less vivid than a 3am toothache. Because the barriers to help are significant, and include technical, social and monetary considerations. And while we wait, the need for help often weighs on us from within and collapses one's emotional center of gravity, effecting every aspect of everyday life.

And what do we do about it? Mostly, we find ways to sweep things under the carpet, usually with the courtesy of mindless prescriptions of anti- depressants, with or without proper therapeutic process, oftentimes with good old suppression. Other times we simply neglect and hope things go away. Or catch a quick self help/ motivational talk at 3am. A classic lather- rise- repeat for the soul.

Either way, we seemed to have developed an evolutionary tendency to collectively treat symptoms rather than issues, and with mental health, it is so easy to make things all pretty on the outside while the inner substance rots away.

A Short Guide To Depression Prescription Drugs

If you suffer with depression, prescription drugs are one common way to alleviate the symptoms of your condition. However, there is a lot you need to know before you agree to take them. Here are some tips and guidance about prescription medication so you can be sure they will help you.

1. Talk to your doctor about whether medication is right for you. Anyone who wants to get medication for depression must get a prescription from a doctor. This is an important first step, because your doctor will be able to prescribe a medicine that should work well for your particular case. Some drugs work by addressing serotonin levels, and some work by addressing dopamine levels. Other medications work slightly differently. By seeing a doctor, you are likely to be prescribed the best medication for you.

2. Find out the cost of the medication. When you have depression, it is important that you start taking medication as soon as possible; in many cases, the drugs will not take effect for about two weeks to one month. To take the drugs as soon as you can, you need to make sure you can afford your medicine. Find out what medications are covered through your health insurance plan, and then find out how much of the cost you will be responsible for. If you have trouble affording your medication, talk to your doctor.

3. Know the side effects of the drugs you will be taking. Even though depression medication is something you may need, be aware that they are drugs and will likely affect your body in some ways. Do as much research as you can to ensure that you know about your medication. Make sure you know the side effects of the drugs you are taking, and make sure you know of any adverse reactions as well. This knowledge will make you better able to cope with your medicine.

4. Realize that your medication use will not affect your ability to work or get a job. You do not have to disclose your medication use to anyone. The only exception to that rule is if your company requires drug testing. Only then do you ever have to let anyone at your job know that you are taking medication or what it is for.

5. Never stop taking depression medication unless specifically told to by a doctor. Once you start taking depression medicine, the drug is affects your brain. If you abruptly stop taking your medication, your body may react in a way that can be somewhat frightening. If you want to cut down, make sure you speak to your doctor so he can tell you how to do so safely.

Having depression can easier to manage if you are prescribed medication. Using prescription drugs for your depression can help you cope in a better way and help you to start feeling like you used to. Use the tips laid out here to think wisely about your prescription drugs, so that you can start to feel better as soon as possible.

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Emotional Intelligence and Happiness

People often lack emotional intelligence. Emotional Intelligence has been debated in scientific journals. Investigator Daniel Goleman established that EI has to cover the following areas: Self-awareness, self-management, social awareness, relationship management. These are areas that are relevant to depression. Without awareness, for example, you will not know your feelings at all. Without self management you will always be in trouble because you will be unable to control and manage your emotional world. Without social awareness you will be having a hard time establishing healthy relationships with people around you because you will be unaware of their emotional world. Similarly without the ability to manage your relationships you will probably have lot problems with people who are around you. All of these are relevant areas that I am sure we all need to work on in order for us to be able to improve our internal world as well as our external reality (think friends, co-workers, family, etc).

When EI is not present, we still feel what we feel. I want to make sure that you understand that what you feel is always Ok. You have to respect what you are feelings. Are you feeling scared? Angry? Lonely? Misunderstood? Stressed out? It's ok to feel what you feel. Respect your feelings and do not let anyone disrespect them either. If people disrespect your feelings they are disrespecting you and that is not acceptable. So understand your feelings, ask yourself what is the cause of those feelings and where are they coming from? Have you felt the way before? Start by being curious about your internal emotional world. In this way, you are more likely to have a better understanding, awareness and perhaps control over your emotions.

Although your feelings are always Ok, you are always responsible for your actions and its derivative consequences. For instance, if you are angry, and hit someone you are responsible for hurting the "someone." We all responsible for our actions. If you are unfaithful to your women/men and the person finds out. You are responsible for the consequences of your unfaithfulness. You are always responsible for the consequences. I am repeating it because it is important to understand that concept of responsibility. However, please understand that your feelings are always Ok, but how you act out in trying to alleviate your internal world sometimes can be damaging for yourself and In fact, often we run from ourselves. We run from what we are really feeling.

Why? Because its scary to be vulnerable. We are not used to it. It feels uncomfortable. That is why, seldom we faced our emotions. Rarely we faced the reason why we are alone and lonely. Because even though it's not ideal, it is our comfort zone. And guess what comfort zones are comfortable! That is why most of us tend to run from what is bothering us. From what we need to improved. We end up becoming expert at running at been evasive at escaping our reality. Sadly, we tend to find comfort in our pathologies How would people run you ask? Have you seen an anorexic? An alcoholic? A workaholic? Sex addict? Shopping addict?

All of these are type of pathologies that share the same root. They are acting out on feelings that they have not faced. They are running away from what they are really feelings. Many times, these people will have no clue what they are really running from. Some of them will know. But they will not know how to face their feelings. So all of these are example of level of awareness of our emotional world. That is why, is important to know and understand the magnitude of our feelings. It is definitely not easy but the rewards is to gain better control of yourself as an emotional being that you already are!!

These people are not technically alone because they always have people calling them, visiting them and so on or so forth. Or how about workaholics they are always busy with something. This latter group uses their work to try to fill something in their lives.

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Dealing With Depression Effectively Today

Statistics claim that approximately forty percent of individuals will experience depression at some time in life. The symptoms can be not only debilitating but also confusing for the person as well as for family members. Like diabetes, depression is not cured but must be managed in order for the individual to experience any sense of well-being.

Following are some strategies to help with the management of depression:
1. Focus on the present and future - Things of the past need to be left in the past. There is absolutely nothing that can be accomplished by harbouring hurts and problems that are long gone.

2. Adopt an attitude of forgiveness - When you refuse to forgive yourself or another person, you are the one who suffers and will continue to suffer. You don't need to forget what happened but you do need to let it go. As my little pre-school granddaughter once told me "That's okay. Everybody makes mistakes".

3. Choose each thought carefully - The good news is that your brain that only hold one thought at a time. There might be several that are competing for your attention but you actually get to choose which thought you will allow your brain to have at any time. Write down the things that you want to have happen, in the present tense, and repeat them to yourself throughout the day. For example, "I can control my emotions", "I choose to live a healthy life" or "Things are improving every day".

4. Always say what you want instead of what you don't want - Your mind is like a giant computer that does what you ask. If you keep saying things like "I can't sleep", "My relationships are horrible" or "Things will never get better", your brain thinks that it should respond by giving you the things you request.

5. Know what you need to be healthy - Pay attention to the things that help you to stay well. Getting enough rest, ensuring that you have a nutritious diet and being involved in positive activities are important. Each person needs a unique amount of each but only you will be able to put the exact formula together.

6. Develop assertiveness skills - People who are passive often become resentful and angry with themselves and others when their needs aren't met. Assertiveness means that you know what you need and know how to ask for it in a healthy way.

7. Learn how to establish healthy boundaries - It is acceptable and necessary to say "No" at times. Just because someone asks you to do something or tries to convince you that they have a good idea, does not mean that their idea would be wise for you. Listen to your inner voice!

8. Follow your treatment plan - So many clients tell me that they don't want to take medications for their whole life or that they vary the instructions given to them by their physician, psychologist or psychiatrist even before they have given themselves time to notice if there would be improvement over time. Give good advice a chance!

9. Find interesting things to do - If you are bored then you will become boring to others. Always have something to look forward to even if it is only a walk in the park, a trip to the green house or a telephone visit with someone who has a positive attitude.

10. Be your own best friend - Think of how you would treat someone who you love and enjoy being around and then transfer all that affection and care towards yourself. Laugh at your own "quirkiness", find enjoyable hobbies that you can do on your own and give thanks for what you do have. Remember, there is always someone who is worse off than you!

A wonderful life does not just "happen". People who do well are the ones who plan to do well and then follow through on their plans.

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What Is Depression?

To the individual who is experiencing it, depression is an unstoppable force that relentlessly attacks its defenseless victim non-stop. It is an overpowering predator that renders its prey helpless by destroying its will to survive. Depression rapes the soul and extinguishes the fire of the spirit, leaving an empty vessel in its wake. Depression is destruction; physically, psychologically and spiritually. In fact, depression almost destroyed me.

It has been almost ten years since my first battle with depression. For three months I was totally debilitated. At the time I remember thinking, feeling and believing that my life would never be the same again. But to my complete and utter amazement I eventually found help that restored my mind and body to a normal state. It seemed like a miracle at the time, but that was before I learned about the condition.

After having six or seven serious bouts with depression I know how powerful it can be. But through learning and experience I have proven to myself that I, or anybody else for that matter, can become even more powerful. The individual simply needs to understand the nature of their opponent (depression), believe the fact that it can be beaten (thousands of people have overcome depression), and become proactive in their own healing.

Having lived many years without depression and many years with it, I am convinced that unless someone has actually experienced depression themselves, it is impossible for them to fully understand the total transformation of mind and body that it brings about. Depression brings about an apathy, emotional numbness and lack of energy that is completely unprecedented for someone who has never experienced it before. Furthermore, depression is an extremely difficult condition to overcome because, in order to overcome it, you need everything that the depression has seemingly stolen from you in the first place; most notably energy, motivation and hope.

But you must realize that even though YOU MAY NOT FEEL energetic, motivated, or hopeful in a given moment DOES NOT override the ABSOLUTE TRUTH that you ALWAYS HAVE ACCESS to these emotional states. You just need to learn how to access them. And there are no magic words or pills that will be able to do this for you completely. Sure positive affirmations and medications can help you on your healing journey but they are not the ultimate solution. The ultimate solution requires patience, an open mind, honesty with self, and knowledge.

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Coping With Everyday Depression: The Basics

COPING WITH THE BLUES: The Basics.

When someone comes for counseling and tells me that they are depressed, it is important for me to discern how serious their problem is. So I ask them to describe what they are going through. If their problem sounds like deep, ongoing, clinical depression, I refer them to someone more competent than myself. If their problem is perceived as temporary mild depression, I prepare myself to work with them.

In either case, my first duty is to ask them, "Do you want to get better?" They might be startled and respond, "What?" So I ask again, "Do you really want to get better, to get completely rid of your depression?" I hope they say, "Yes, that's why I am here." But they may hesitate to answer my question. Why would anyone hesitate? Depression is not fun. And, whether mild or serious, most people would want to get rid of depression, right? Not necessarily.

Believe it or not, there are some people who feel good about feeling bad. They might not be conscious of it, but they find some pleasure in feeling down. First of all, depression gets them attention. People around them say, "Oh, you look so down. You poor dear. I feel so sorry for you. It must be awful what you are going through. Tell me all about how difficult your life is." Secondly, depression gets them out of work and relieves them of a lot of responsibility. When they are down and out, other people will not turn to them for assistance. Instead, others say, "Oh, I'll do this task. I can see you aren't up to doing anything right now."

In order to get well, a person must want to get well. I mean really want to get well. They must be determined and be fully committed to do whatever it takes to get well. That means they must be willing to spend whatever time it will take, make whatever effort is necessary, call upon whatever resources are available to them, outlay whatever cash is required and, if they are a person of faith, do constant prayer work in order to get well.

If a hypochondriac comes to a doctor for a cure, but doesn't really want to get well, nothing the doctor advises will work. As a counselor I am willing to do all I can for a counselee. But if the counselee is not totally committed to getting rid of their depression, I ask them not to waste my time. Nothing I do will work for them.

When a person with everyday mild depression says they are committed to getting well, we are off and running. I go into my five starting questions.

1) Do you get enough sleep?
2) Do you eat balanced meals?
3) How much exercise do you do each week?
4) How much do you play?
5) Are you getting enough light?

These questions are so obvious that I am almost embarrassed to ask them. But dealing with these fundamental issues up front often alleviates much of the problem.

1) As long as I can remember, "Doctors say..." that the average person requires eight hours of sleep to be healthy and function properly. Nevertheless, many of us are so busy that we tend to cut back on sleep whenever we can. We try to sneak by with less than eight hours. We justify cutting back on sleep because we have so much work to do.

To motivate ourselves to get enough sleep, it helps to remember that sleep deprivation eventually diminishes the effectiveness of our actions. Our reflexes are not as sharp. We tend to make stupid decisions. We are less alert when driving. We may say dumb things that we would not say if we more alert. And sleep deprivation eventually affects our mood. We get cranky and crabby. We feel drained, drowsy and all done in. Guess what the solution is? "Doctors say..." eight hours, or close to it. That's the first step in combating depression.

2) Eating balanced meals is more in the category of "Mother says..." In my case, it was my mother, grandmother and older sister. When I was growing up I was a fun-loving kid who just wanted to go outside and play. I didn't want to lose playtime by stopping to eat. Fortunately, my dear mother "forced" me to sit down and eat. And since she was from the farm, she knew what a balanced meal consisted of. I grew up healthy and, with good eating habits, have remained healthy. Thanks, Mom.

I have a popular knowledge about nutrition, but am not qualified to give any in-depth advice. Books on good nutrition fill local libraries and bookstores, plus there is a plethora of information available in magazines and on the internet. All of us need to read and keep abreast with the latest discoveries about how to stay healthy. A firm commitment to our physical well-being begins with a firm commitment to be informed.

For a rule of thumb: No one puts cheap fuel in a Mercedes. Our body is much more precious than a luxury car. We need to threat our body with utmost loving care. We need to provide it with the highest quality and right amount of nutrition. Our body will give us many years of loving service in return.

3) Doctors, mothers, and just about everyone nowadays will tell you about the importance of exercise. It is good not only for physical health, but also for mood elevation, mental alertness, improved digestion, better sleep, greater energy and a sense of accomplishment. Exercise also contributes to longevity.

My mother was physically healthy and mentally alert well into her eighties, in part because she never drove a car! She walked - to the store, to the bank, to church, to the bus stop and, when she wanted to go to downtown Chicago, she walked six blocks to the train. Did I say Chicago? For fifty years she lived in a suburb of Chicago, so that means she often walked in rain, sleet, snow, and wind. What a lady!

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."
-- Dr. Paul Dudley White

Getting motivated for exercise is a challenge for many people. They know exercise is important. But they tell themselves, "I'll do it next week." My advice: find exercise that you enjoy doing. Many people enjoy walking. Others prefer jogging, biking, swimming, golf, etc. One of my earlier forms of exercise was roller-skating. Accompanied by good music, I could skate for hours. Gardening does it for others.

Many people live in cold climates where it is difficult to spend time outdoors much of the year. With no access to a gym, indoor health club, or skating rink, what can they do? Walking around a Mall is a possibility, if a Mall is accessible. Calisthenics is usually possible at home, but for some this is not enjoyable. I recommend music. Play a favorite selection and then dance or "dancercise" to the music.

Another strategy is to pretend you are directing an orchestra. This can be a great upper-body workout. If I were rich enough and had the space I would buy a drum set. Have you ever seen an over-weight drummer? What a happy way to stay fit! The trick is to be creative and find an enjoyable way to work out. Any brisk, rhythmic exercise for at least thirty minutes releases molecules in the brain called endorphins, which quickly work to wipe out anxiety and depression and boost self esteem.

"Above all do not lose your desire to walk. Everyday I walk myself into a state of well-being and walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it."
-- Soren Kierkegaard

4) One of the first rules of thumb that we were taught as kids was: "All work and no play make Jack a dull boy." Without play, Jack is not only dull but also depressed. Play has the power to resurrect the child within us and thereby reduce the size of adult problems. Play is a great equalizer, bringing together people of all ages, colors and creeds. Play diminishes our possessiveness of material things, encouraging us to share so that others may join in our play. Play helps us gain perspective. Play is an act of freedom.

"Your mental health will be better if you have lots of fun outside of that office."
-- Dr. William Menninger

"People who cannot find time for recreation are obliged sooner of later to find time for illness."
-- John Wanamaker

Most Americans don't feel valuable unless they are useful and productive. So we work and work in order to produce and produce. We need to balance work with play. Putting fun and relaxation into our day refreshes our spirits and renews our energy. Play is ultimately productive, for it leads to a healthier and more creative life.

The rules are simple:

1. Grab your hat.
2. Grab your coat.
3. Leave your worries on our doorstep.
4. Just direct your feet to the playful side of the street.

"The life without festival is a long road without an inn."
- Democritus (400 B.C.)

5) Finally, light. Growing up in Chicago, I know how crabby people can get by the time the month of March rolls around. The result of a long, cold winter is called "cabin fever" or "winter blues". It is estimated that 10% to 20% of our population goes through some form of this. A more serious illness afflicting 4% to 6% of Americans is called Seasonal Affective disorder, SAD. This is the result of having to spend so much time indoors.

Natural light deprivation leads to depression. Darkness contributes to depression. Because sunlight appears to stimulate the production of melatonin, which influences our mood, proper emotional maintenance involves going outdoors every day. Also, all rooms except our bedroom during sleeping hours should be well lit, with bright colors, cheerful pictures and window curtains opened wide. Full spectrum lighting, which produces light similar to that of the sun, is recommended.

To sum up: In order to progress from blues to smiles to joy, the first step is:
Commitment

Then we need to take stock and see if we are getting enough:

1. Sleep.
2. Nutrition.
3. Exercise.
4. Play.
5. Light.

In Matthew 19:19, Jesus tells us, "You are to love your neighbor as yourself." Implied in this statement is the obligation to love ourselves. Getting a good night's sleep, eating balanced meals, making time for physical exercise, and enjoying play and light are all part of caring for ourselves.

These strategies are not only an opening plan for dealing with depression. They are part of the basic foundation for a healthy spiritual life. St. Thomas Aquinas reminds us that "grace builds upon nature." If we neglect the legitimate needs of our human nature, our spiritual efforts will have no foundation to build upon. We will be building on air.

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A Few Tips to Make Dealing With Depression Easier

Think of being depressed as a battle you have to fight. Read this article to learn a few tips that should make dealing with your condition easier.

Find new activities you enjoy to help you relax and take a break from your stressful life. Find new hobbies, try new sports and express yourself artistically if this is something you are interested in. Look for things you really enjoy and that give you an opportunity to meet new people and spend some time away from the life that is not satisfying you. Actually, trying new hobbies could lead you to a new career or a new lifestyle.

Spend quality time with people you care about. You should let your significant other, and your family and friends know about your depression so they are not surprised by your unusual behavior and do their best to cheer you up. Do not expect your friends to spend their entire time cheering you up though; this can quickly become emotionally exhausting, especially if your friends are dealing with some issues on their own. Spending time with your friends should be about forgetting your issues.

Consider getting a pet. This is great if you live alone and need to be more active. Studies have shown that people who own a pet are less likely to get depressed. A pet will keep you company and you will have something to take care of besides yourself; this should give you something else to think about. Remember that a pet is a responsibility and you should make sure you will have enough time and money to take care of your new companion.

Taking antidepressants should make your daily life much easier. You should be able to control your negative emotions, feel less self-conscious and find things to enjoy. Talk to your family doctor or meet with a psychiatrist to get a prescription. There are side effects associated with most medication and you should monitor your reaction closely, especially in the first few weeks of your treatments. You should be fine as long as you do not exceed the recommended dosage.

Learn about positive thinking. Taking a few minutes to think back on your day and find a few positive things. You should also look for ways to manage your stress and perhaps make some changes to your life so you find it more fulfilling. Getting over your depression might be as simple as getting a new job, making new friends, or spending more time with your loved ones. In some cases, there might be a deeper issues behind your depression; starting therapy is probably the best option. Eventually, you will learn to deal with unresolved issues you have been dwelling with for years and get over them.

Try these tips to make a few changes to your lifestyle to combat your depression. Relaxing, having fun and discovering your potential should become a priority if you are not satisfied with your life. Get help from a professional to monitor your progress and perhaps do some soul-searching through therapy.

Why Being Grateful Is Important In Your Life

There is no doubt that it's easier for most people to be thankful when things are going well in their life as opposed to when they aren't.

Yet, it's in these difficult and trying times that appreciating what's still good is of the upmost importance.

Sometimes we take for granted the things about ourselves, others, and our lives that are positive and meaningful.

When challenges arise, or when you receive news of something unsettling about your life or someone you know, or in the world, it is a wake-up call to truly appreciate all that is present in your life just as it is.

Whether internal and/or external, these tough times are not only a reminder of what was beautiful and right about your life, but more importantly, what still is right here, right now, this very moment.

It's easy to get caught up in the days as they are and our expectations and perfections of how things "should or shouldn't" be.

You may recognize what's important in your life, but are you appreciating what's really of the essence?

From time to time you may become tricked by your beliefs, the negatives in your thinking or of what's occurring, and find yourself focusing on what's not working out as opposed to the blessings that are still abundant all around you even when you feel they aren't.

Sometimes things seem so absolutely unbearable, horrific, unjust, etc. that you just can't see anything to feel grateful about.

There were definitely times in my life where I didn't believe there was anything to be happy about or thankful for anymore; where the emotional darkness I felt held no light. Yet, there was hope.

I became so engrossed with what was occurring and the emotional state I was in that I stopped seeing all the promise that was still surrounding me.

I challenge you to look again during those emotional times. If you can't see anything, look harder.

Let go for a moment of what hurts or that which you feel is causing you remorse, doubt, pain, unhappiness, uncertainty, fear, and so on.

Center yourself and then your attention to what moves you, or makes you smile, or warms YOUR heart.

You may or may not be able to do this right away depending on the circumstances or how caught up you are in your emotions, but if you take the time, you will find those moments of appreciation aren't as far off as you thought they were.

You can be grateful for anyone or anything, big or small, and when you are, a spark of hope and "all is well" begins to return.

Being thankful reminds us that there is still goodness even in the midst of turmoil.

If you change your beliefs towards what is occurring, and you are determined to find a those precious and divine moments, you will find them; they are right there inside and outside of you!

If you haven't already, start a grateful journal.

Each day write down the things you are thankful for; add some pictures for more of an impact or heartfelt nudge.

When you are experiencing emotional times and having difficulty quieting the endless negative chatter that seems to take over and you can't muster up what there is to be grateful or happy for, you can look over what you have already.

Sometimes all it takes is a gentle reminder and you are able to become appreciative once again.

Be grateful for your loved ones, your friends, your pets, your sobriety, your car, your job, your home, your bed, your clothes, your shoes, etc. More importantly be thankful for the freedom to still create positive lasting memories if only for a day!

Being grateful not only benefits you but those around you as well. You become an inspiration in your own life and possibly the lives of those you encounter.

You become more hopeful, lighter, happier, more loving, kinder, understanding, compassionate, empathetic, and thankful. It just doesn't get any better than that.

What are you grateful for today?

Use these techniques with insight to assist you in seeing why being grateful is important to your life.

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Treating Depression Naturally

Many people suffer from depression at some time in their lives. For some, this may be a transient problem that emerges in response to a traumatic life event. Others must cope with extended periods of depressed mood for no apparent reason throughout their lives. As treatment for symptoms, many people are prescribed conventional medications and therapy; others find that changes in lifestyle provide the relief that they need. Here is a guide to some of the most common conventional and natural treatments for depressed mood.

Conventional Treatments

Therapy sessions with a trained counselor is often one of the first avenues taken by depressed individuals in search of treatment. Methods used in these sessions may vary, but they all can give patients better insight into what is causing their melancholy and how they can tackle it.

Drugs prescribed to depressed patients basically work by increasing levels of mood neurotransmitters, such as serotonin and dopamine, in the brain. Over time, these drugs can reset a depressed patient's mood to allow him or her to get out of this rut. Unfortunately, these medications don't work for about half of the patients who try them. For those who do find relief, it may be short-lived. Because of this, many people turn to natural methods, such as diet and exercise, that provide longer-lasting benefits.

Exercise

Studies performed in the 1970s and 1980s showed that people who exercised were less likely to be depressed or to experience depressed mood in the future. In a 1999 study, Duke University scientists showed that depressed patients who engaged in regular aerobic exercise experienced symptomatic improvements equal to those seen in patients who had taken a prescription antidepressant.

Studies have found that milder forms of exercise, such as walking, work just as well as more strenuous forms of exercise to reduce patients' symptoms. Just 30 minutes of walking each day is enough to drive the blues away and reduce melancholy in the future. Some researchers say that part of how exercise fights depressed mood is that it gives patients feelings of self-ownership and control as they do something positive for their bodies and minds.

Strength training is another excellent form of exercise for treating depressed mood. Harvard researchers discovered that just ten weeks of regular strength training improved depressed patients' symptoms more than counseling. This form of exercise increases endorphins to enhance pleasure, norepinephrine to give excitement and serotonin to support contentment. Patients who want to improve their moods with strength training should allow time for muscles to recover between workouts. This can vary for each individual, but in general, the same muscle should never be trained more than once a week.

Balanced Diet for Treating Depressed Mood

Individuals who are depressed should take care to get plenty of protein, which contains amino acids that support mood. Low-fat diets are huge contributors to low mood, so patients should be sure to get plenty of healthy fats in their diets. Omega-3 fatty acids, present in large amounts in salmon and other fatty fish, have been shown to successfully treat depressed mood in several studies. Finally, depressed patients should not avoid carbohydrates, which are required for the body to make relaxation-inducing serotonin.

Avoid Sugar

Although everyone needs carbohydrates, depressed patients may want to avoid refined carbohydrates and white sugar. These foods spike blood sugar and cause it to fall later, resulting in low mood, anxiety and irritability. Over time, the cyclical problems caused by regular consumption of refined carbohydrates can easily mimic clinical depression.

Along with getting plenty of exercise and eating a balanced diet, depressed individuals may want to take a look at their lifestyles to see what other improvements can be made to help them feel better. It can be easy to fall into a rut over time and become dependent on medications and expensive treatments to feel better. Finally, if natural treatments fail to resolve symptoms, there is no shame in taking medications if they successfully resolve one's symptoms.

Copyright (c) 2012 Embracing Depression

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Can Gluten Intolerance Cause Depression?

When gluten wreaks havoc on your immune system, it may also wreak havoc on your psychological and emotional state. How exactly might gluten cause such a response in people intolerant to it?

Chronic Stress

Just the stress of learning you have gluten intolerance and must subscribe to a strict gluten-free diet can feel overwhelming. Gluten is pervasive in the western diet and you must completely eliminate it from your diet to recover your health (there is no acceptable thing as "almost" gluten-free).

In addition, people who are newly diagnosed with some form of gluten sensitivity often have endured unexplained pain and suffering for some time before being properly diagnosed.

Thus just adapting to a gluten-free lifestyle can be associated with a degree of chronic stress. This stress triggers elevated stress hormones like cortisol along with suppressed neurotransmitters that provide positive feelings like serotonin and dopamine.

Nutrient Deficiencies

Several nutrient deficiencies may cause symptoms similar to depression symptoms. When gluten damages the villi along the lining of your small intestine, you are less able to absorb nutrients from the food you eat. In particular folic acid, tryptophan, iron and magnesium deficiencies are all common in people with untreated celiac disease or non-celiac gluten sensitivity.

Deficiencies in each of these nutrients can lead to symptoms resembling depression, so imagine if you were deficient in all of them, which is quite possible if you discover you are intolerant to gluten and you have not been on a gluten-free diet.

In many cases, these deficiencies don't directly cause depression. Instead they cause other conditions with similar effects on your mood and energy as depression. For example, an iron deficiency can lead to anemia, and anemia may manifest as fatigue, anxiety and irritability.

Chronic Inflammation

It might help you to understand that when you are intolerant to gluten, certain antibodies attack the lining of your small intestine causing a reaction somewhat like a sunburn. Over time, the walls of your intestine become damaged and inflamed.

Several studies suggest that an imbalance of cytokines, inflammatory proteins related to your body's immune response, may cause several changes related to depression symptoms. Some of these changes are direct behavioral changes and others are related to abnormal thyroid hormone fluctuations.

Additionally, gluten antibodies may cause inflammation throughout your body, not just in your intestines. Inflammation may impact your nervous system directly, potentially triggering anxiety or a depressive state.

You can see there are many ways gluten intolerance may trigger feelings similar to depressed feelings. However, I prefer we focus on the positive consequences of discovering our gluten sensitivity and implementing a healthy gluten-free diet.

If you have celiac disease, a wheat allergy or a non-celiac gluten sensitivity, your new healthy lifestyle free of gluten will soon bring you more energy and well-being than you've experienced in years.

Mindset And Depression

Mindset and depression are closely linked by the ability of the mindset you have to expand or contract your life.

The view you have of yourself has an overwhelming influence on the way you live your life and this is often a difficult concept to grasp when you are depressed. Simply acknowledging this concept and doing something about it are worlds apart.

Thought patterns can affect the way we feel each day and to control this, there is a need to question where negative thoughts come from. Questions to answer can include:

"I constantly limit myself. Where did I learn these beliefs?"
"When did I take on this type of thinking pattern?"
"At what time in my life did I begin the downhill slide I'm on now?"
"I don't like the person I've become. When did this happen?"
"How did I get to the place I am in now?"

UNDERSTANDING MINDSET

Research completed by Dr. Carol S. Dweck on the types of mindset is be illuminating. Our state of mind and behaviour is greatly influenced by our thoughts even though we know that our thoughts are not who we are as individuals. Our behaviour is such that it corroborates the negative thoughts that we have. Depression is a state of mind and it is not who we are as a person. What I mean by this is: we are not a 'depressed person', we are in a 'state of depression'. Changing depressive thoughts patterns that have been developing, often over many years, to overcome depression takes commitment and determination.

Carol S. Dweck in her book "Mindset", established that there are two types of Mindset and she calls them "Growth" and "Fixed'.

FIXED MINDSET

"Fixed Mindset" is the belief that your qualities at birth are carved in stone. That the intelligence you have now and your moral character is what you will have for the rest of your life. Learning and growing are not part of the 'fixed mindset' way of thinking.

Many of us are trained in a fixed mindset early on in life, often unwittingly by those who care the most about us. Care givers and educators that we come across in our school years may believe that the IQ and EQ we have initially in school are fixed and as such treat us as though we have no capacity to improve.

In our early school years we don't like to be seen as stupid or unintelligent so we instinctively act to look smart. The outcome of this is that we fail to learn to take risks for fear of being 'exposed' as not being very smart. The enjoyment of learning and investigating new things are lost through fear of failing.

The behaviour of 'proving ourselves' repeats itself throughout our lives whether it be in relationships, our careers or leaning institutions as we feel we are being continually judged.

This type of repetitive behaviour is potentially devastating to our development.

GROWTH MINDSET

"Growth Mindset" in contrast, is based on the belief that your basic qualities are just the starting point for development. You have the ability to learn, grow and cultivate whatever initial gifts, skills, interests or disposition you have been given. If you have a 'growth mindset' you have the opinion that each one of us has the opportunity to change and grow through practice and the implementation of developmental exercises. Your potential at any given time or in any circumstance is unknown.

Now the uncertainty of any given situation is part of the process of growing. In children and adults with a 'growth mindset' a love of learning can be created at any stage in their development. No longer does an individual feel the need to 'prove' them self as they believe that they are always on a learning curve and that any setback is just part of that learning process.

MINDSET AND DEPRESSION

As I mentioned at the start, the type of mindset we have can influence whether we are prone to depression or not and one of the tools at our disposal is that of changing our mindset.

In different areas of our lives, out mindset may vary. Unfortunately, if you are struggling to overcome depression, it is likely that the "Fixed Mindset" is pervasive throughout most of your thinking and therefore, actions.

Over the next few articles I will write more on Mindset, how it is developed and suggestions on how to change from a Fixed Mindset to a Growth Mindset as part of dealing with your depression.

If you are interested in mindset and it's affect on our moods, particularly depression, then consider reading my book "A Self-Help Guide To Managing Depression"

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