Know That Today Isnt Indicative Of Tomorrow
Todays mood, emotions, or thoughts dont belong to tomorrow.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you havent lost tomorrows opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be great. Try to look forward to tomorrows fresh start.
What Are The Symptoms Of Depression
Depression can affect your emotions, mind and body. Depression symptoms include:
- Feeling very sad, hopeless or worried.
- Not enjoying things that used to give you joy.
- Being easily irritated or frustrated.
- Eating too much or too little.
- Changes in how much you sleep.
- Having a difficult time concentrating or remembering things.
- Experiencing physical problems like headache, stomachache or sexual dysfunction.
- Thinking about hurting or killing yourself.
If you or someone you know has thoughts of hurting themselves, please call the National Suicide Prevention Lifeline at 800.273.8255. This national network of local crisis centers provides free, private emotional support to people in suicidal crisis or emotional distress 24 hours a day, seven days a week.
Natural Remedies That Might Work
There are many natural depression remedies floating around on the internet, but most of them dont have much evidence proving that theyre effective. A few, however, do show promise and have some research supporting them. If youd like to try these treatments yourself, be sure to ask your doctor or psychiatrist first. They may interact with some drugs, especially antidepressants.
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What To Eat To Treat Depression
The best way to start treating depressive symptoms is to add:
to your diet. It will actually decrease depression, because a well-nourished body is better at handling stress, recovering from illnesses and difficult life events.World-leading expert on diet and mental health, Professor Felice N Jacka at the Department of Psychiatry at Deakin University, has studied the effects of the traditional Mediterranean diet on depression. The antidepressant diet includes whole grains, fish, vegetables, fruit, berries, nuts, seeds and, of course, the unrivaled cold pressed olive oil.Professor Jacka and her colleagues conducted the SMILES trial in 2017. It showed that 30% of depressed participants recovered from depression just by changing their eating habits. It means that you can too. If you want to know exactly what and how much to eat and what to avoid to reduce depressive symptoms, check out the free therapy app from Flow Neuroscience: . Its a complete treatment programme for depression, including facts, exercises and helpful tools for how to treat depression with the antidepressant diet.Or, read more about how your diet can help you recover from depression in this article: An easily digested guide to diet and depression.Now, lets move on to our next medication-free depression treatment.
When Youre Depressed You Cant Just Will Yourself To Snap Out Of It But This Guide To Depression Help Can Put You On The Road To Recovery
As the COVID-19 pandemic continues, many of us are dealing with social distancing, isolation, and lockdowns that make it even harder to cope with symptoms of depression. Whatever your circumstances, though, there are ways to overcome feelings of sadness and despair, improve your mood, and regain a sense of hope. In addition to the tips in this article, you can also find help for depression in our Coronavirus Mental Health Toolkit.
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Overcoming Depression: How Psychologists Help With Depressive Disorders
Depression is extreme sadness or despair that lasts more than days and affects people in different ways. Fortunately, depression is highly treatable.
Overcoming depression: How psychologists help with depressive disorders.
Everyone experiences sadness at times. But depression is something more. Depression is extreme sadness or despair that lasts more than days. It interferes with the activities of daily life and can even cause physical pain. Fortunately, depression is highly treatable.
Depression, also known as major depressive disorder or clinical depression, is one of the most common mental disorders in the United States. In 2014, an estimated 15.7 million adults in the U.S. about 6.7 percent of all U.S. adults had at least one major depressive episode, according to the National Institute of Mental Health .
What Are The Signs And Symptoms Of Depression In Men
Different men have different symptoms, but some common depression symptoms include:
- Anger, irritability, or aggressiveness
- Feeling anxious, restless, or on the edge
- Loss of interest in work, family, or once-pleasurable activities
- Problems with sexual desire and performance
- Feeling sad, “empty,” flat, or hopeless
- Not being able to concentrate or remember details
- Feeling very tired, not being able to sleep, or sleeping too much
- Overeating or not wanting to eat at all
- Thoughts of suicide or suicide attempts
- Physical aches or pains, headaches, cramps, or digestive problems
- Inability to meet the responsibilities of work, caring for family, or other important activities
- Engaging in high-risk activities
- A need for alcohol or drugs
- Withdrawing from family and friends or becoming isolated
Not every man who is depressed experiences every symptom. Some men experience only a few symptoms while others may experience many.
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What You Eat And Drink Can Also Affect How You Feel
Theres no magic diet that will treat depression. But what you put into your body can have a real and significant impact on the way you feel.
Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants like caffeine, coffee, and soda, and depressants like alcohol.
Some people also and have more energy when they avoid sugar, preservatives, and processed foods.
If you have the means, consider meeting with a doctor or registered dietitian for guidance.
Emerging Trends In Substance Misuse:
- MethamphetamineIn 2019, NSDUH data show that approximately 2 million people used methamphetamine in the past year. Approximately 1 million people had a methamphetamine use disorder, which was higher than the percentage in 2016, but similar to the percentages in 2015 and 2018. The National Institute on Drug Abuse reports that overdose death rates involving methamphetamine have quadrupled from 2011 to 2017. Frequent meth use is associated with mood disturbances, hallucinations, and paranoia.
- CocaineIn 2019, NSDUH data show an estimated 5.5 million people aged 12 or older were past users of cocaine, including about 778,000 users of crack. The CDC reports that overdose deaths involving have increased by one-third from 2016 to 2017. In the short term, cocaine use can result in increased blood pressure, restlessness, and irritability. In the long term, severe medical complications of cocaine use include heart attacks, seizures, and abdominal pain.
- KratomIn 2019, NSDUH data show that about 825,000 people had used Kratom in the past month. Kratom is a tropical plant that grows naturally in Southeast Asia with leaves that can have psychotropic effects by affecting opioid brain receptors. It is currently unregulated and has risk of abuse and dependence. The National Institute on Drug Abuse reports that health effects of Kratom can include nausea, itching, seizures, and hallucinations.
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Treatment: Psychotherapy For Depression Symptoms
In essence, psychotherapy helps you get to the bottom of the depression symptoms, understand how depression affects your life, and cultivate healthy habits that will keep your depression at bay.
In general, experts believe therapy is an excellent treatment option for mild forms of depression, and most professionals specialize in depression or have experience working with people who are experiencing depression. When it comes to severe clinical depression, healthcare professionals recommend a psychiatric consultation followed by antidepressant medication to tackle the depression. This balance of treatment medications and therapy can help with the pain of depression while understanding the thoughts and feelings.
Aside from individual therapy, patients with depression can benefit greatly from family and couples therapy. Theres also group therapy for depression which brings together people who suffer from the same condition, creating a community that tests and provides mutual support for depression.
Sleeping Patterns And Depression
Depression can disrupt sleep patterns. Its essential to try to restore a regular sleep pattern to make a full recovery. Some tips for restoring a regular sleep pattern include:
- Try to go to sleep and get up at about the same time each day.
- If youre worrying about things during the night, set aside some time for problem solving during the day.
- Avoid drinking caffeine after 4 pm and try not to drink more than two cups of caffeine-type drinks each day.
- Avoid using alcohol to help you sleep. As the alcohol is broken down in your body, it causes you to sleep less deeply and to wake more frequently.
- Allow yourself time to wind down before going to bed. If you are working or studying, stop at least 30 minutes before bedtime and do something relaxing.
- Give your mind a break from online activity such as social media for an hour before bedtime, and consider putting your phone in a separate room from your bedroom at night time.
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Natural Remedies For Depression
The front-line natural remedy for depression is addressing the mind-gut connection.
Eat a well-balanced diet with plenty of fruits and vegetables, says Christopher Taylor, PhD, a psychotherapist and owner of Taylor Counseling Group in Dallas, Texas.
As more research comes out on factors that impact mental health, we are learning that diet and gut health has a powerful impact on mood because many neurotransmitters are made and reside in the gut, he says.
If its accessible for you, try to incorporate nutrient-dense, unprocessed, whole foods into your meals. A useful template may be the Mediterranean diet, which can ease some symptoms of depression, according to research.
Some other natural remedies you may want to discuss with a health professional include:
- vitamins and minerals: calcium, folate, magnesium, niacin, vitamin C, vitamin B12, zinc
- supplements: omega-3 fatty acids, probiotics, SAMe, NAC, GABA, melatonin, creatine
- herbs: rhodiola, turmeric, saffron, chai hu, maca
How To Cure Depression By Yourself
Depressed people have psychic, cognitive, behavioral, physical and interpersonal symptoms, being a problem that generates a lot of difficulties when it comes to living a normal life.
Taking this into account, we proceed to give you a series of indications or tips that are useful to improve your state in a depressive process. Although the tone of this article may seem casual, all the indications that are given have a scientific basis, the majority being applied in clinical practice in people with different types of depression.
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Signs And Symptoms: How To Identify Depression
If sadness alone isnt a good gauge of depression, what is? According to the American Psychiatric Associations current Diagnostic and Statistical Manual of Mental Disorders , which is the diagnostic guide used by most mental health professionals, if youve experienced at least five of the following symptoms most of the day, nearly every day, for at least two weeks, you may be diagnosed with major depressive disorder , also known as clinical depression.
- Constantly feel tearful, empty, or worthless?
- Have little interest or pleasure in your work, hobbies, friends, family, and other things you once enjoyed?
- Notice dramatic changes up or down in your appetite or your weight not related to dieting?
- Often feel listless or fatigued for no obvious reason?
- Have trouble concentrating or making decisions?
- Find yourself wringing your hands, pacing, or showing other signs of anxious restlessness or the opposite, moving or speaking more slowly than usual?
- Struggle with insomnia or sleep too much?
- Have recurrent thoughts of suicide or death?
To be diagnosed with MDD, one of your symptoms must be a persistent low mood or a loss of interest or pleasure, the DSM-5 states. Your symptoms must also not be due to substance abuse or a medical condition, such as thyroid problems, a brain tumor, or a vitamin deficiency.
Ok Im Feeling Depressed So Now What
Now that you know the symptoms of depression, some positive coping skills can be useful. All of the following techniques are supported by scientific research and medication prescribers like psychiatrists and these skills are frequently recommended as important parts of treatment even for patients who continue to take antidepressant medications.
WARNING: Do not suddenly go off your prescribed antidepressant medications without first talking to your medical provider. Discuss any questions or concerns about the side effects of your medications with your provider.
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How Do You Cure Depression
There are many ways of helping to get rid of depression. However, the first thing you should do is see your doctor. They can give you a lot of information on the subject and are the people most able to help by referral to therapists, providing medication and generally assisting in treatment.
- Some people just need to talk about it with a friend or trusted person, some need therapy.
- Others may need medication to assist.
- Some can get through it by finding things they like to do and doing them, keeping themselves too busy to worry, or avoiding the things they know make them depressed.
- Music has often had a good effect on depressed people, and can help a lot.
- Symptomatic treatment can also help: most people with depression have bad sleep patterns or sleeping disorders. Fixing those will certainly help.
- Several simple therapies and herbal treatments have been shown as a positive effect in treatment.
See the related links for some further information on treating depression.
How Can I Help A Loved One Who Is Depressed
Its important to remember that a person with depression cannot simply “snap out of it.” It is also important to know that he may not recognize his symptoms and may not want to get professional treatment.
If you think someone has depression, you can support him by helping him find a doctor or mental health professional and then helping him make an appointment. Even men who have trouble recognizing that they are depressed may agree to seek help for physical symptoms, such as feeling tired or run down. They may be willing to talk with their regular health professional about a new difficulty they are having at work or losing interest in doing things they usually enjoy. Talking with a primary care provider may be a good first step toward learning about and treating possible depression.
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Tips To Manage Anxiety And Stress
Try these when you’re feeling anxious or stressed:
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
Dealing With The Winter Blues
For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder . SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
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Practice These Coping Skills Every Day
I recommend doing many if not all of the following coping skills and techniques once a day when experiencing depression. Its important to know you probably wont be motivated to do any of them at first because depression frequently saps motivation. In other words, know that its normal to feel unmotivated until youre halfway done.
The patients I work with who frequently practice these coping skills get better.The seven techniques can be memorized with the acronym MY PEERS.
1. Meaning: Find small ways to be of service to others.
Find personal meaning by serving something larger than yourself. Remember service doesnt have to be big to count. Consider this, Success, like happiness, cannot be pursued it must ensue as the unintended side effect of ones personal dedication to a course greater than oneself. Viktor E. Frankl, Mans Search for Meaning
2. Your goals: Find workable goals that give you a sense of accomplishment.
Most people feel guilty when talking about goals because they set unreasonable or unworkable goals. A goal is workable if its:
If something goes wrong with your goal, adopt a what can I learn from this? attitude . Also, be careful when comparing your progress with others. We usually compare our biggest weakness with another persons biggest strength. This is unfair .
3. Pleasant Events: Schedule pleasant activities or events.
4. Engagement: Stay in the present.