Beat Your Depression

As a follow on from the post entitled ” Take the time - Life is short” I thought about how it would be beneficial to mull over how we often tend to think that we seldom have the time to do all of the things that we would like to accomplish. This then becomes a self-imposed pressure to get things done.

Unfortunately, this pressure then develops into stress, which can manifest itself in the form of depression when we often fail to meet these [often unrealistic] self-imposed pressures. We then tend to place MORE pressure on ourselves and the process becomes akin to a snowball. Then the depression deepens, and so it goes.

Eventually we reach the stage where rational thinking may be replaced by anxiety or even panic attacks.

We could take some anti-depressant medication which would make us feel euphoric for a while before developing a “could not care less” attitude about anything and everything, including the task that we wanted to complete, our appearance, and state of health, as I experienced when I reluctantly took such medication.

It would be far better to control our emotions in relation to our time management by thinking, “What is the worst thing that can happen if I do not accomplish these tasks in the desired time frame?” When we think this way we will often realize that these time frames are not such a big deal and, if we take some time out as suggested in “Take the Time - Life is short,” we will probably be much more relaxed and able to do a better job of the task when we turn to it.

If you are looking to improve your mental health via a positive change in your moods, look closely at what you are eating on a regular basis.

Changing your diet may enhance your mental health by improving mood swings and reducing anxiety and depression. By controlling what you eat, you can also control the messages passed on to your cells by the neurotransmitters, which control your body’s functions such as your moods.

Perhaps this, plus a shift away from negative thoughts, may be all that is needed to correct the “chemical imbalance” that many medical practitioners quickly blame for states of depression and anxiety etc? You may end up being a happier person without the need to resort to drugs that have dubious benefits and may result in a life long addiction to them!

Certain foods act like a physiological “switch” due to the nutrients in the food. It is the combination of the protein, carbohydrate and fat (macronutrients) content, and the vitamins and minerals (micronutrients) that affect your mood. To control your moods by the foods you eat, you need to understand a few basic principles.

Your mood can be related to a deficit of nutrients. An inadequate, or poorly balanced diet could be the cause of your depression, anxiety or feelings of stress, or it could be just one nutrient triggering a mood reaction. Some foods like water, fiber-rich foods, oil-rich fish, fruits and vegetables can enhance positive moods, while other foods such as foods high in refined sugar, caffeine or alcohol can result in negative moods .

Foods and their nutrients that can affect our moods include:-

Carbohydrates - Carbohydrates help to raise the levels of serotonin in the body. Higher levels of serotonin influence your concentration, as it is relaxing and calming, aids sleeping and helps keep you from being depressed. A decrease in serotonin levels may increase the appetite and cause carbohydrate cravings. Foods, which are high in carbohydrates, are whole grains, fruit, high fiber cereals, rice and potatoes.

Protein - Protein gives you more energy and increases alertness. It increases dopamine, norepinephrine and epinephrine levels by way of its amino acid, tyrosine. Norepinephrine and dopamine control alertness and excitement. Low levels of these neurotransmitters can make one feel anxious.

A good balance can be obtained by combining the calming effect from carbohydrates and the energizing effect from protein. Instead of drinking one of the, high in refined sugar, “energy” drinks to pep yourself up, try eating lean meats, eggs, low fat cheese, oily fish, tofu, legumes, turkey, and/or drinking milk. Foods such as bananas, milk, chicken and green leafy vegetables also trigger the release of endorphins and subsequentially, dopamine.

Fat - An inadequate supply of fat can make you feel grouchy. Fatty foods increase endorphins and make you happy. Endorphins are opiate-like chemicals that are the “feel good” neurotransmitters. Healthy fats such as monounsaturated fats are found in olive oil, almonds and avocados. The Omega-3 fatty acids found in oily seafood such as salmon, lobster and shrimp, and in walnuts and olive oil may also help to reduce depression, anxiety and feelings of stress.

Vitamins and Minerals - A lack of folic acid, or Vitamin B12 , or Vitamin B6 in the diet may be linked to depression. Oranges, beets, turkey, asparagus, soybeans and green leafy vegetables like spinach are good sources of folic acid. Fermented soy products and root vegetables as well as fish, shellfish, dairy and meat products are good sources of Vitamin B12. Vitamin B6, also known as Pyridoxine, is found in beans, nuts, legumes, eggs, meats, fish and whole grains. It cannot be stored in the body and any excess is excreted in the urine. It is used by the body to breakdown proteins.

It is said that too little selenium, a mineral, in the diet can make you grouchy, anxious and depressed. Good sources of selenium include Brazil nuts, whole grains, broccoli, tomatoes, tuna, eggs, and sunflower seeds. Selenium is needed only in very small amounts.

Caffeine - Caffeine, like alcohol, is best in moderation. A small amount may keep you alert and lift your mood, but this is usually followed by a flat period. Too much may make you anxious or give you insomnia and headaches. It also has an adverse effect on the action of Vitamin B12.

So try changing your diet and your thinking, by reading self help books such as can be found in the “Total Success Library,” before you even consider using prescribed drugs.

There is no doubt that happy and contented people seem to have very few problems with depression. They are generally calm, except when they are excited from having a good time, and they seldom seem to get stressed out. On the other hand, those people who suffer from depression are often stressed, withdrawn, melancholy, continually tired or exhausted, sad, and worry a lot, amongst other things.

This leads me to believe that, if people suffering from depression can become happy, perhaps their dark cloud of depression will lift and fade away. After all, the ancient Greeks believed [rightly so] that the best cure for melancholia was singing and dancing.

Now I know that there are some morbid and sad songs about and there are some theatrical dance routines that depict tragedy and pathos, but The ancient Greeks and I are referring to pleasant, happy music and dancing. Both singing and dancing stimulate the body to produce endorphins that are the body’s answer to opiates. The endorphins give us a natural high and make us feel good. This is why it is best to stop moping around if you happen to be depressed and DO something physical.

It is also good to take time out to do something new, or something that we have not allowed ourselves time for recently, but we thoroughly enjoy the activity. This compels us to concentrate on the activity at hand and to stop the continual re-visiting the past and ruminating about what should have been done, what could have been done, and what I should have said, blaming oneself for being foolish, etc. etc. ad nauseum. If you suffer, or have ever suffered, from depression, you will know what I am talking about.

I believe that we should always endeavor to be happy, calm, and contented, and live our lives in the present rather than in the past.

This is why I recommend the e-book, How To Find Happiness, written by Jennifer Summers. It is a great guide to health and happiness as attested to by Doctor Phyllis Gold, author of “Happiness - do what it takes” who said about How To Find Happiness:-

“If you want to increase your confidence and reduce the stress and anxiety in your life, then this program is second to none. It will make you happier and therefore healthier!”

It is well known that excessive stress can lead to depression!  This article makes us look at some of the causal factors of stress in our lives and how we can reduce or eliminate stress.  Read on and make sure that you do not become a “statistic.”

How To Stop Yourself Becoming Another ‘Stress Statistic’

by Jennifer Summers

The statistics are truly <<shocking>>…

* Over 19 million Americans are currently suffering
from stress and anxiety related disorders.

* Up to 75% of people in employment are dissatisfied or
unhappy with their jobs.

* Stress related accidents are increasing year on year.

* Stress levels have increased substantially in children,
teenagers and the elderly.

* The majority of people that are suffering from such
stress disorders refuse to seek medical help.

* Stress is now considered to be a key factor in health
complaints such as stomach disorders, certain cancers
and heart condition.

Stress is not simply a problem, or even an epidemic; sadly
it has now actually become a way of life for the majority
of people!

WHY ARE WE BECOMING MORE STRESSED?
As the statistics above demonstrate, the biggest group
affected by ‘stress’ appears to be those in employment. This
doesn’t suggest we would be better off not working, merely
that working conditions are felt to have become more
demanding in recent years.

In addition to those in the workplace, children and
teenagers are also becoming more prone to anxiety, perhaps
due to ‘peer pressure’.

The aged too are increasingly becoming concerned, they are
living longer, may have financial worries and many fear for
their safety.

Modern life has become very demanding. Mobile phones mean
that we are almost always contactable; leisure time has
become reduced for many, replaced by longer working hours
and health risks have increased with a rise in cancers and
‘new conditions’ constantly being discovered.

IS ANYONE SAFE FROM STRESS?
All of us will experience situations that may cause us to
become ‘stressed’ or feel ‘anxious’.

Reasons are too many to note but can include, buying a
property, having guests stay over (in-laws!), being bullied,
exams, looking after children, managing finances,
relationship issues, travelling etc.

Stress is a ‘normal’ function of everyday life. Only when
it appears to take over our lives does it then become a
problem.

WHY DO WE BECOME STRESSED?
Everyone will have different reasons why a situation causes
them pressure. As a rule it’s usually when we don’t feel in
control of a situation, then we feel it’s grip tightening
around us causing us to feel worried or ‘stressed’.

SO WHAT’S THE ANSWER?
If stress is caused by us not ‘feeling in control’ of a
situation, the answer is to try and reverse this, and
‘retain control’.

EXAMPLES:
If you’re not happy at work, for whatever reasons, speak
with your boss and try to work out a solution that would
make you feel more comfortable.

If you don’t get on particularly well with someone you know
(partner, family, friends), rather than bottling it all up
inside – talk to them about it. You’ll either strengthen
your relationship or not but either way the problem will
be out of your system.

If you know you have an exam or deadline looming, don’t wait
until the night before to try and get everything done as
this just puts undue pressure on yourself.

Examples of stressful situations are endless and I’m sure we
can all think of many that affect us personally. Often we
spend too much time looking for answers instead of simply
analysing the cause.

CALMING TECHNIQUES:
Write down all the areas in your life that currently cause
you to feel stressed.

* How much is your attitude responsible rather than
external factors?

* What could you do differently to change this?

* How would you like these situations to be?

* How do you feel this can be achieved?

Try and keep your answers realistic and recognise that every
problem has a solution.

REMEMBER:

1. Experiencing a stressful situation is not uncommon.

2. Stress is a warning and should be taken seriously.

3. Look at what may be causing you to feel this way (is
it you or the situation, perhaps both).

4. Communicate – talking or writing about your issues
may help ‘get things off your chest’.

5. Finding the solution to our stress can often seem
easier ‘said than done’ but there is a solution out
there, don’t be afraid to look for it.

Don’t become another ‘stress statistic’, retain control
over your life and enjoy it.

Good luck,

Jennifer Summers

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The author Jennifer Summers has developed a TOOLKIT called
“How To Find Happiness”. It comes complete with many Stress
Busting exercises & techniques, guides to Time and Anger
Management plus lots more. A must for anyone interested in
managing their stress & gaining a new perspective on life!
Check out ===> http://www.howtofindhappiness.com
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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