Depression Tips

1. First and foremost, ‘talk’.

Talking to someone close to you can go a long way in keeping away the blues. Your spouse/partner, your parents, your siblings or your close friends can be your pillar of strength during this depressive phase. Always remember… those who love you, will not judge you based on your weaknesses and will definitely give you the support you need.

2. Exercise.

Take a walk or jog a while. If you’re into sports like basketball or baseball, go sweat it out in the court or on the field. Exercising helps the release of endorphins, which in turn stimulate happiness.

3. Cry.

Experts believe that crying relieves a lot of stress. You’ll feel better once you’ve wet those eyes a bit.

4. Get some sunlight.

One of the simplest ways to get rid of depression is to step outdoors. Sunlight will surely make you feel better, especially if you tend to stay holed up in your house or in poorly lit environment.

5. Music to the rescue.

Listening to peppy numbers does surely elevate the spirits. Put on your dancing shoes and shake a leg to some groovy numbers. Join some salsa classes or take ballroom lessons. The Fred Astaire feel will make you float on air!

6. Don’t stay idle.

An idle mind is the devil’s workshop… an oft used phrase. Well, it’s true. The more occupied you are doing chores, the lesser the time, that you’ll spend thinking about depressing things.

7. Write.

Making your journal your best buddy would help you pour out your feelings and frustrations. You could chart out how you want to go about planning your strategy to combat depression.

8. Diet.

A well balanced nutritious diet would help you stay focused and keep your mind and body in perfect order, helping you cope better with anxiety during depressive phases.

9. Get a hug.

So get one of your loved ones to give you a nice, tight hug and you’ll be feeling much brighter and cheerful.

10. Seek professional help.

If the depression persists for more than two weeks, with periods of lack of sleep or change in appetite or a feeling of despair or worthlessness, consult a specialist. Remember, that the doctor is your best friend and the more you let him/her know how you’re feeling, the better and quicker will your recovery be. Anti- depressants can help you shorten your recovery period.

Follow these tips and you’ll be fast tracking your way to recovery, holding your head really high!

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Anxiety and philosophy

by Robert Good.

Anxiety and philosophy - what the heck do they have in
common, and why's it important for you? Read on and I'll tell
you...

Back in high school I read a philosophical essay by Albert
Camus called "The Myth of Sisyphus." (Bear with me here it
will all make sense in a moment)

It made a BIG impression on me. In the essay, Camus talks
about man's futile search for a sense of meaning in the face
of crazy illogical world. He goes on and compares the
craziness and struggles of our lives with the situation of
Sisyphus...

Sisyphus was a figure of Greek mythology, who was condemned
to repeat forever the same meaningless task of pushing a rock
up a mountain, only to see it roll down again. Don't we all
know *that* feeling all to well?!

Anyway, Camus concludes by saying:

"The struggle itself is enough to fill a man's heart. One
must imagine Sisyphus happy."

Read that quote again. Why? Because in those few words you
will find one of the keys for conquering your anxiety. There
are two reasons...

Reason One: Emotional control and happiness is an ongoing
process. When you are worried and wracked with anxiety, or
down and depressed, those feelings occupy you at the expense
of too many other things. I've been there.

And in fact I still have "off" days every now and again
*Everyone does* But that's not important. What is important
is how you handle pushing that rock up the hill only for it
to roll all the way back down again...

Like many people I'd get fed-up and down about the constant
seemingly non-stop struggle and worry. But I was totally
blind to what was really going on...

But now, when I have an off day, I'm aware of what's
happening. I ask myself "What's really happening, RIGHT NOW,
this very second?"; I bring my mind back to the present
moment.

When my mind is in the present moment, it's not wallowing
about the past, or worrying about the future. Yes, sometimes
being in the present moment hurts, but by being aware of it,
by accepting your anxiety and depression now, it begins to
dissipate.

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Two Words That Drive Your Anxiety.....

If you suffer from general anxiety you may find yourself
saying things like: "What if I get cancer?", "What if my
partner is falling out of love with me?", "What if I say
something and look like an idiot?", "What if I can't meet
that deadline at work?","What if I mess up that
presentation?", "What if...?"

All these "what ifs...?" keep anxiety stoked. When you are
worrying or anxious there is a stream of these "what if...?"
thoughts. So, what to do?


Well there are a number of methods you can use. But I'll
teach you a very simple one you can begin using today,
quickly and easily. It's a two step process...


1. Become Aware. Usually these "what if...?" thoughts happen
so automatically and naturally they barely register in
your conscious mind, you get caught up in a sort of
day-dream, or should that be day-mare! So the first step
is to become *aware* of when you are caught up in the
"what if...?" process. Just notice, and be aware.


2. So what...? When you become aware that you're in an
anxious or worrisome moment *reframe* you thoughts.
Instead of saying "what if...?" say to yourself "so what
if...?" This is a subtle but very significant change in
your relationship with worry. Saying "what if...?" is like
trying to confront an undefeatable enemy face-on and
battling away, but the more you do so the more drained you
become. Here, you can't win. But saying "so what if...?"
is like mentally shrugging your shoulders and just walking
away from that enemy. When you do this you save yourself a
whole lot of mental and physical energy.


While this method won't cure anxiety, for many people it
certainly takes the edge off. Give it a try, you might be
pleasantly surprised. If you want to really defeat anxiety,
once and for all then why not give it a try ....

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Anxiety/Panic attack worries you?

If you're like most people then a big chunk of your anxiety
usually involves a lot worry. Why do we worry? Because worry
allows you to use your thoughts and mind to imagine what
*could* happen in the future. This can be very useful...


Worry can help you work out solutions to problems that may
arise. Worry can help you avoid potential tricky or dangerous
situations. Worry can help motivate you. Worrying may be a way
to show other people that you're responsible or caring. All
this applies to most people - except people who worry a lot.


Why?


Because believing that worry helps means you buy into the
belief, at least at some level, that "worry is good".


If you suffer chronic worry then believing that worry is good
or helps you is a mental trap. After all if worry was useful
to you then why is it causing you so much anxiety?


So long as you believe that worry is good you will never fully
be able let go of anxiety. It would be like someone trying to
give up smoking, but at the same time thinking cigarettes are
good for them. Do you see the problem here?


Until you accept that worry does you more harm than good
anxiety will persist. But the good news is this...


You are now aware that perhaps worry isn't so good after all.
And if you can firmly implant in your mind that worry is not
beneficial then anxiety will start to fade.


The best way to do this is become aware of when you think or
feel you *have to* worry for reasons like these...


"If I worry I won't be late"..."If I worry we won't
argue"..."Worry will alert me quicker if I get ill"..."If I
worry I'll be better prepared to cope"..."If I worry I won't
mess up at work"..."I must worry so I don't make
mistakes"..."Worrying keeps me safe"...and so on.


Every time you catch yourself thinking along these lines ask
yourself if worry is helping you or hindering you more. In
most cases you will find that worry is eating at your time and
energy, and causing nothing but anxiety.


Enjoy this tip?it has helped 100's of people overcome anxiety in weeks (some in
days!).Check it out here...

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Holistic approaches that may be helpful for anxiety

Reducing exposure to stressful situations can help decrease anxiety. In some cases, meditation, counseling, or group therapy can greatly facilitate this process.21




Acupuncture has been the subject of limited research as a therapy for anxiety. In an uncontrolled study, eight patients suffering from anxiety were treated with acupuncture three times per week for eight sessions. Six of the eight patients achieved good to moderate improvement.22 However, a trial of acupuncture treatment for anxiety associated with quitting smoking did not provide any evidence of benefit.23 A double-blind study of acupuncture for the treatment of anxiety associated with dental procedures reported that acupuncture and placebo were equally effective.24 Acupuncture remains unproven in the treatment of people with anxiety.




A form of counseling known as Cognitive-Behavioral Therapy (CBT) has been shown to be superior to placebo for managing the symptoms of panic disorder.25 In a controlled trial, six months of CBT produced a response rate of 39.5%, compared to only 13% in the placebo group. When combined with the tricyclic antidepressant drug imipramine (Tofranil®), response rates were even higher (57.1%). For long-term management of panic disorder, imipramine produced a superior quality of response, but CBT had more durability and was better tolerated.

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Do you ever suffer from a fearful thought?(Anxiety/Panic attack)

Do you ever suffer from a fearful thought you can't seem to
get out of your mind?

So what can be done for people who suffer from fearful thoughts?




To begin, lets look at how a fearful thought is powered, and then how to discharge that fearful thought quickly.



Say for example you are going about your daily business when a scary thought enters your mind. Maybe you fear you are about to have an anxiety attack. Maybe it's a fear about your health?



Whatever the fear, the pattern that follows is usually predictable. You start to feel a knot n your stomach as you contemplate the thought, and you get sucked into a repetitive thinking pattern of fear. The strong emotion (fear) then powers the thought. When the thought comes again, your body 'remembers' the strong emotion, and the fearful thought has an even stronger connection in your mind.



You may even continue to spend the rest of your day thinking about that fear. It can become very obsessive and may even keep you from concentrating on whatever is at hand.




SO how can you eliminate these unwanted anxious thoughts?




When you begin to obsess and worry about an issue it is very important not to force the thoughts away -let them in, they are harmless. The more comfortable you can become with them, the better. These thoughts will never go away fully, but what can change is your reaction to them.




Everybody experiences fleeting thoughts that many would consider scary or crazy. The difference between most people and somebody who gets over-anxiously caught up in them is that the average person sees them for exactly what they are - just thoughts and casually ignores them.




So let's take an example:



You are enjoying the way your day is going but, then all of sudden a fearful thought comes to mind. Traditionally you would have reacted with anxiety and tried to put that thought out of your mind - This time, however, say:



"That's an interesting idea -I could worry about that, but this time I'm going to do something different- I'm not going to react to it, but I'm also not going to try and stop it, either. I'm just going to watch the thought." Then the thought comes again, and once again you do exactly the same. As if you were observing a cloud passing overhead, you simply watch it as it passes by. No judgment. Just observe.



Just watch it, then go about your daily business. See it for what it is, one of the thousands of fleeting sane and insane thoughts every one of us experiences daily.



For some, it helps to imagine the thoughts as if you are watching them on a large cinema screen and the thoughts are projected out in front of you. You watch them but you don't react to them.



Now comes the real trick to turning this situation to your advantage. When things are going well and you are not worrying about anything in particular, actually invite one of your more regular fearful thoughts in!



Call the fear to you -say you just want it to come close to observe - and again sit back and examine it.



It may seem like the last thing you would wish to bring upon yourself, as you don't particularly enjoy the thoughts. But this approach can be very empowering. You are now calling the shots this time - you actually invited the issue in. This immediately discharges the fear of the thing that is worrying you.



The fear comes when we pull against it like in a tug of war. It is the mental struggle that creates the tension. It is the mental conflict of saying


"I don't want to think about this"


"I don't like that thought- I want it to go away" that causes us the anxiety and stress.


Invite them in willingly and you suddenly place yourself in a unique position of control that you may have never felt you had before. You are no longer a victim of fearful thinking but a decision maker in what you will or will not be concerned about.


Use this technique for any thought about which you find yourself worrying about. It will disempower it immediately and leave you feeling in control.



As with every technique there is always a level of practice involved in the beginning. Initially you may fall into the trap of getting anxious about the fearful thought itself.



But keep at it. Practice inviting the fear and you will quickly see how less impacting those fearful thoughts becomes.


The internal battle is over, as you no longer struggle to resist the thought.


Always remember that there is a lot of hope for an immediate and successful recovery from all forms of panic attacks and anxiety disorders. You can have the life of your dreams.


Anxiety does not have the right to steal that hope from you.

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Dietary changes that may be helpful for anxiety

All sources of caffeine should be avoided, including coffee, tea, chocolate, caffeinated sodas, and caffeine-containing medications. People with high levels of anxiety appear to be more susceptible to the actions of caffeine.

1 Nutritional supplements that may be helpful for anxiety

Inositol has been used to help people with anxiety who have panic attacks. Up to 4 grams three times per day was reported to control such attacks in a double-blind trial.




2 Inositol (18 grams per day) has also been shown in a double-blind trial to be effective at relieving the symptoms of obsessive-compulsive disorder.




3 An isolated double-blind trial found that supplementation with a multivitamin-mineral supplement for four weeks led to significant reductions in anxiety and perceived stress compared to placebo.




4 Many years ago, magnesium was reported to be relaxing for people with mild anxiety.




5 Typically, 200 to 300 mg of magnesium are taken two to three times per day. Some doctors recommend soaking in a hot tub containing 1–2 cups of magnesium sulfate crystals (Epsom salts) for 15 to 20 minutes, though support for this approach remains anecdotal.




Niacinamide (a form of Vitamin B3) has been shown in animals to work in the brain in ways similar to drugs such as benzodiazepines (Valium®-type drugs), which are used to treat anxiety.




6 One study found that niacinamide (not niacin) helped people get through withdrawal from benzodiazepines—a common problem.




7 A reasonable amount of niacinamide to take for anxiety, according to some doctors, is up to 500 mg four times per day.

Are there any side effects or interactions with anxiety?

Refer to the individual supplement for information about any side effects or interactions.


Herbs that may be helpful for anxiety




Several plants, known as “nervines” (nerve tonics), are used in traditional herbal medicine for people with anxiety, with few reports of toxicity. Most nervines have not been rigorously investigated by scientific means to confirm their efficacy. However, one study found that a combination of the nervines valerian and passion flower reduced symptoms in people suffering from anxiety.




8 In a double-blind study, 45 drops per day of an extract of passion flower taken for four weeks was as effective as 30 mg per day of oxazepam (Serax®), a medication used for anxiety.




9 Other nervines include oats (oat straw), hops, passion flower, American scullcap, wood betony, motherwort, pennyroyal, and linden.St. John’s wort has been reported in one double-blind study to reduce anxiety.




10 An old folk remedy for anxiety, particularly when it causes insomnia, is chamomile tea. There is evidence from test tube studies that chamomile contains compounds with a calming action.




11 There are also animal studies that suggest a benefit from chamomile for anxiety,




12 but no human studies support this belief. Often one cup of tea is taken three or more times per day.Warning: Kava should only be taken with medical supervision. Kava is not for sale in certain parts of the world.




Until recently, the preeminent botanical remedy for anxiety was kava, an herb from the South Pacific. It has been extensively studied for this purpose.




13 One 100 mg capsule standardized to 70% kava-lactones is given three times per day in many studies. Preliminary




14 and double-blind trials have validated the effectiveness of kava for people with anxiety, including menopausal women.




15 A previous study found kava to be just as effective as benzodiazepines over the course of six weeks.




16 The latest research shows that use of kava for up to six months is safe and effective compared with placebo.19 Although kava rarely causes side effects at the given amount, it may cause problems for some people if combined for more than a few days with benzodiazepines.

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