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Wednesday, 15 June 2011

Depression

Hi again blogger's..!!

Here to share something about depression..i have friend of mine which is she have very bad depression and i don't even have any idea how she get that from the symptom,well i know its silly to wrote this about her in here but i feel sorry for her to have this in her life which is i know it's hurt her sometimes..But in logically thinking about the symptom,i believe there have lot's of therapy out there and she have to fight with the symptom as well,yes i know it's easy for me to say this,but i wrote in here based on my experience..there don't have anyone can help u apart from yourself..if u choose to be that way,that what u get..this is the reason why i said before,dealing with depression by your own and that the only way u can do but if u choose that way no one can help u..Ok i will stop here in a minute while i'll try to find solution how to help her out from her sicknesses depression..


I believe depression may be thought of a secondary emotion. This means that there are other feelings which contribute to and cause it.For example, she might feel alone, lonely, rejected, discouraged, loss, grief, unfulfilled, disconnected, uninspired, invalidated, used, abused, unproductive, unaccomplished, uncertain, misunderstood, pessimistic, powerless, etc. Together, all of these feelings drain her energy, kill her motivation.When depressed, or preferably before, it helps to isolate each specific feeling which contributes to the over-all loss of motivation and energy. When the specific feelings are identified, she have more information with which to work. From this information she will be better prepared to take action or least think about a plan to address each specific negative feeling individually. With each specific negative feeling, ask herself, "What would help me feel less (lonely, unproductive, discouraged)"


Here are some questions adults might ask themselves which might help her if she are trying to understand her own depression: (These don't apply as well to teenagers living with their parents)
  • Have I lost something? A belief? A dream, a relationship? A vision? Is there some disillusionment? Some unmet expectation? Unfulfilled desire?
  • Am I feeling productive? Am I accomplishing anything?
  • Do I feel focussed? Do I have any goals I am working towards?
  • Am I feeling pessimistic about something? About several things? Am I feeling discouraged about something? Hopeless?
  • What beliefs are helping me feel pessimistic, discouraged, hopeless?
  • Am I looking for something on the outside to happen before I will feel better?
  • Am I feeling dependent on someone?
  • Do I feel resentful about something? About someone?
  • Am I feeling disconnected from my emotional support system? Do I have an emotional support system?
Then ask yourself:
  • What would help me feel more optimistic? More encouraged?
  • What beliefs can I change?
  • What can I find to appreciate? To be thankful for?
  • What would help me feel more connected to others, or less dependent on them?
  • What could I do to strengthen my emotional support system?
  • What small goal could I achieve right now that I am sure I can do?
Taking your feelings one by one helps you feel less overwhelmed. And it helps you identify you emotional need. When you feel better in just one area, it helps you feel more capable of handling the other negative feelings.

As i said me and few friend try hard to helping her out from old life,and build a new one which is she can manage a new relationship with someone really love her,but the thing is she wouldn't take a risk to get new relationship..well just helping but it's doesn't work out at all..really hope she will be ok soon but i'm still thinking how to help her as i love her to much..

I have a few tips for her anyway how to dealing depression by her own self..here we go..


Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t beat it through sheer willpower, but you do have some control—even if your depression is severe and stubbornly persistent.

You can make a huge dent in your depression with simple lifestyle changes: exercising every day, avoiding the urge to isolate, challenging the negative voices in your head, eating healthy food instead of the junk you crave, and carving out time for rest and relaxation. Feeling better takes time, but you can get there if you make positive choices for yourself each day and draw on the support of others.

The road to depression recovery

Recovering from depression requires action. But taking action when you’re depressed is hard. In fact, just thinking about the things you should do to feel better, like going for a walk or spending time with friends, can be exhausting.
It’s the Catch-22 of depression recovery. The things that help the most are the things that are most difficult to do. But there’s a difference between difficult and impossible.

Start small and stay focused

The key to depression recovery is to start with a few small goals and slowly build from there. Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one.
Take things one day at a time and reward yourself for each accomplishment. The steps may seem small, but they’ll quickly add up. And for all the energy you put in to your depression recovery, you’ll get back much more in return.

Depression self-help tip 1: Cultivate supportive relationships

Getting the support you need plays a big role in lifting the fog of depression and keeping it away. On your own, it can be difficult to maintain perspective and sustain the effort required to beat depression. But the very nature of depression makes it difficult to reach out for help. However, isolation and loneliness make depression even worse, so maintaining your close relationships and social activities are important.
The thought of reaching out to even close family members and friends can seem overwhelming. You may feel ashamed, too exhausted to talk, or guilty for neglecting the relationship. Remind yourself that this is the depression talking. You loved ones care about you and want to help.
  • Turn to trusted friends and family members
  •  Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.

  • Try to keep up with social activities even if you don’t feel like it. 
  • When you’re depressed, it feels more comfortable to retreat into your shell. But being around other people will make you feel less depressed.

  • Join a support group for depression.

  • Being with others who are dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences. To locate a depression support group in your area, use the Depression and Bipolar Support Alliance's Support Group Locator.

10 tips for reaching out and building relationships

  1. Talk to one person about your feelings.
  2. Help someone else by volunteering.
  3. Have lunch or coffee with a friend.
  4. Ask a loved one to check in with you regularly.
  5. Accompany someone to the movies, a concert, or a small get-together.
  1. Call or email an old friend.
  2. Go for a walk with a workout buddy.
  3. Schedule a weekly dinner date.
  4. Meet new people by taking a class or joining a club.
  5. Confide in a counselor, therapist, or clergy member.

Depression self-help tip 2: Take care of yourself

In order to overcome depression, you have to nurture yourself. This includes making time for things you enjoy, asking for help from others, setting limits on what you’re able to do, adopting healthy habits, and scheduling fun activities into your day.

Do things you enjoy (or used to)

While you can’t force yourself to have fun or experience pleasure, you can choose to do things that you used to enjoy. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark.

Develop a wellness toolbox

Come up with a list of things that you can do for a quick mood boost. Include any strategies, activities, or skills that have helped in the past. The more “tools” for coping with depression, the better. Try and implement a few of these ideas each day, even if you’re feeling good.
  1. Spend some time in nature.
  2. List what you like about yourself.
  3. Read a good book.
  4. Watch a funny movie or TV show.
  5. Take a long, hot bath.
  1. Listen to music.
  2. Take care of a few small tasks.
  3. Play with a pet.
  4. Write in your journal.
  5. Do something spontaneous.
Push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.

Adopt healthy lifestyle habits

  • Aim for 8 hours of sleep.

  •  Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits
  •  
  • Expose yourself to a little sunlight every day
    Expose yourself to a little sunlight every day. 

    Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden.
      
  • Practice relaxation techniques.
  •  A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

Fight depression by managing stress

Not only does stress prolong and worsen depression, but it can also trigger it. In order to get over depression and stay well, it’s essential to learn how to minimize and cope with stress.
  • Identify your stressors.
  •  Figure out all the things in your life that are stressing you out. Examples include: work overload, unsupportive relationships, substance abuse, taking on too much, or health problems. Once you’ve identified your stressors, you can make a plan to avoid them or minimize their impact.

  • Go easy on yourself.
  •  Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking.
  • Plan ahead.
  •  If you know your stress triggers and limits, you will be able to identify and avoid many landmines. If you sense trouble ahead, protect yourself by dipping into your wellness toolbox and saying “no” to added responsibility.

Depression self-help tip 3: Get regular exercise

Get regular exercise
When you’re depressed, exercising may be the last thing you feel like doing. But exercise is a powerful tool for dealing with depression. In fact, studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue.

Scientists haven’t figured out exactly why exercise is such a potent antidepressant, but evidence suggests that physical activity increases mood-enhancing neurotransmitters in the brain, raises endorphins, reduces stress, and relieves muscle tension – all things that can have a positive effect on depression.
To get the most benefit, aim for 30 minutes of exercise per day. But you can start small. Short 10-minute bursts of activity can have a positive effect on your mood. Here are a few easy ways to get moving:
  • Take the stairs rather than the elevator
  • Park your car in the farthest spot in the lot
  • Take your dog for a walk
  • Pair up with an exercise partner
  • Walk while you’re talking on the phone
As a next step, try incorporating walks or some other enjoyable, easy form of exercise into your daily routine. The key is to pick an activity you enjoy, so you’re more likely to keep up with it.

Exercise as an Antidepressant

The following exercise tips offer a powerful prescription for boosting mood:
  • Exercise now…and again.  A 10-minute walk can improve your mood for two hours.  The key to sustaining mood benefits is to exercise regularly.
  • Choose activities that are moderately intense. Aerobic exercise undoubtedly has mental health benefits, but you don't need to sweat strenuously to see results.
  • Find exercises that are continuous and rhythmic (rather than intermittent). Walking, swimming, dancing, stationery biking, and yoga are good choices.
  • Add a mind-body element. Activities such as yoga and tai chi rest your mind and pump up your energy. You can also add a meditative element to walking or swimming by repeating a mantra (a word or phrase) as you move.
  • Start slowly, and don't overdo it. More isn't better. Athletes who over train find their moods drop rather than lift.
Or maybe at lease she can reduce depression..here the tips and really hoping its useful for her..


1. Do not read newspapers.
Newspapers publish negative stories most of the time. Even in peaceful periods, newspapers will find the worst in humanity and place negative stories on display in order to promote sales and subscribers. Stories focused on War, rebellion, death, destruction, doom and despair abound in the newspapers.
You will not miss any news. Friends, family, and your local air raid siren will keep you informed if your attention is needed. Only pay attention to the things you can control in your life.
Stop reading the newspaper and reduce the negative input to your brain.
2. Turn off your television.
Watching and listening about the horrible economy and the losses associated with War will add to depression. In fact, you guarantee the feeling of helplessness. Helplessness allows depression to nurture. If you really need to watch or listen to these kinds of news stories, promise yourself you will bury yourself in the documentaries that are sure to follow in the next 5 or 10 years. A way you can eliminate most of the negative input to your brain is by setting it aside for a date somewhere in the future. I guarantee in the future, you will not find it very interesting.
When visitors come to your home, make sure you turn off your television and keep it off. News television broadcasters are fighting for your guests' attention as they promote despair, war, death, and destruction with many headline news interruptions. Those little banners that run across the bottom of the screen achieve your attention and they take hold of your consciousness. Television will diminish your positive spirit.
3. Say good things about others
My Mother always says, "if you can't say anything nice about others, don't say anything at all." However, when you find yourself in a conversation and a relative says, "Remember Uncle Phil?" " He was an alcoholic" Respond with " yes, Uncle Phil was an alcoholic and he was the most charitable person, I have ever met."
Connect your friend's negative statement about Phil with a positive one. Set yourself up to find the positive in anyone's statement and you will keep negative thoughts and depression from overtaking your life.
Og Mandino, a great motivator once said, "treat everyone you meet as if they were going to be dead by midnight." "Your life will never be the same again."
4. Get physical exercise
Adults forget about exercise when suffering from depression. Make sure you are exercising daily and sending more oxygen to your brain cells. The result of exercise will improve your health as well as your attitude.
5. Breathe deep and relax.
Practice the following breathing exercise to relax your body and mind.
Breathe deeply and relax. For 2 or 3 minutes each hour, take a short mental vacation.
You can engage in this exercise while you are standing in the checkout line at the supermarket or when listening to others while talking on a telephone. You can complete the exercise at home or at work.
Take three deep breathes and relax. As you inhale, concentrate on calm and peaceful thoughts. You may think about relaxing by a mountain, by the ocean or comfortably in your favorite room at home.
As you exhale, concentrate on pushing any tension out of your lungs.
Focus on positive images in your life. Focus on laughter, love, excitement, and hope.
Keep breathing in and out in this pattern until you feel better. If you practice the exercise often, you will notice wonderful changes in your outlook and in other aspects of your life.
Reduce your depression now! Enjoy your family, your friends, and your life.
--Wayne F. Perkins




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