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.

One of the most powerful mood elevators is chocolate, says psychologist David Benton of Britain’s University of Wales.

In studies, he played music that put students into a depressed mood. Then he offered them either milk chocolate or carob, an imitation chocolate. Chocolate improved their moods; carob didn’t.

Also, chocolate cravings rose as moods sank. Benton says chocolate contains not just serotonin-boosting sugar and mind-soothing fat, but also other chemicals that favorably affect brain messengers controlling mood.

The bad news is that there are critics of this theory. They say that the benefits of eating chocolate are offset by the fact that eating chocolate gives a quick fix, of short duration, because of the rapid release of energy from the refined sugars and fats, and you can just as quickly experience a flat period until your next meal, or snack. They prefer that you eat low GI food and snacks that will provide a gradual release of energy and level out the highs and lows of feel-good and feel-tired moods.

Everything needs to be taken in moderation, even natural cures for depression. Take care, as too much chocolate may cause weight gains that could cause depression. Luckily, you can enjoy some chocolate and keep your weight under control as only small amounts are needed to produce the desired effect.

Other ways to combat depression naturally can be found here.

A low-fat diet may make you grumpy.

British researchers assessed the moods of 20 people, ages 20-37, before and after eating either a daily total of 41 percent or 25 percent of calories from fat. After a month, the lower-fat eaters were rated as more hostile and depressed. Those on the higher-fat diet exhibited better moods and less tension and anxiety.

One explanation is that fat stimulates hormones that influence activity of the brain chemical serotonin, important in governing mood. Low serotonin is linked with increased aggression and depression. One solution: Many experts say it’s OK to get your quota of feel-good fat if it’s mainly monounsaturated fat (olive oil) and fish fat and not artery-destroying saturated animal fat.

As with all things, everything in moderation, even for natural cures for depression. Take care, as too much fat, whether monounsaturated or polyunsaturated, will cause weight gains that, in itself, could cause depression.

Other ways to combat depression naturally can be found here.

Here is a recipe for a mood-boosting dessert

Milk, bananas, chocolate and almonds all have nutrients that help regulate brain cells.

CHOCOLATE PUDDING WITH BANANAS

3 Tbs. unsweetened cocoa
3 Tbs. cornstarch
3 Tbs. sugar
2 cups 1 percent milk
1 tsp. vanilla extract
2 medium bananas, sliced
1/4 cup toasted slivered almonds

In a heavy saucepan or double boiler, combine cocoa, cornstarch and sugar. Add milk and bring to a boil, stirring constantly. Simmer, still stirring, till pudding thickens, about 5 minutes. Add vanilla. Let pudding cool. Stir in bananas. Serve in dessert dishes, topped with almonds. Makes 4 servings.

Per serving: 225 calories, 7g protein, 6.5g fat (1.6g saturated), 38g carbohydrates, 2.5g fiber, 64mg sodium.

Why is it that depression is common at holiday periods and especially at Christmas?

We are told that it is the season to be jolly. But what if you’re feeling anything but jolly? I can recall how, in my late teens, I had an unexplained feeling of being low and “down in the dumps” on Christmas Day. Actually, for some reason or other, my mood is often at a low ebb on Christmas Day. I can recall my father asking me what was the matter and I could not give him a logical answer. I was just as perplexed as he was. I wondered if it was because I knew by now that Father Christmas was not real. I still cannot explain why I often feel low at this time of the year.

Depression is common at this time of year, for many reasons.

For some, Christmas and the holiday season is not a time of joy and cheer but of depression, loneliness, anxiety and self-evaluation.

It seems that the festive season tends to force you to face the fact that life isn’t always as joyful as we are led to believe.

For single people, in particular, Christmas and New Year can be a very isolated time. But even if you’re surrounded by family and friends, this time of year can bring more than its fair share of stress, noise, anxiety and squabbles.

When you add this to longstanding financial problems, family conflicts, job problems or bereavement, it’s no wonder calls to helplines about depression and suicide rise by nearly ten per cent during the festive season.

There could be many reasons including financial constraints, not being able to spend time with family, especially those recently departed, or conversely, spending too much time with family, can all lead to Christmas depression and holiday depression.

The added stresses, unrealistic expectations, and fatigue can also contribute to holiday depression. People with few friends or family members, or living a long way from friends and family, may feel even more alone and isolated. People with a large circle of family and friends may feel stressed by having to cook and entertain for large family get-togethers, especially if there is an unpleasant in-law that you need to deal with without causing a scene.

Other holiday depression stressors include:

• Separation or divorce that can leave people celebrating Christmas and the holiday season alone.

• People who have lost a loved one, especially recently, are often very mindful of that loss.

• The activities of the holidays can place a significant burden on already full schedules.

• The costs involved with the holidays can place a significant burden on already tight budgets.

Although the stressors that can cause holiday depression cannot be completely eliminated, there are a number of suggestions that can help keep Christmas and holiday depression at a minimum.

• Schedule obligations and parties wisely. If trying to cram another obligation into the already overfilled schedule causes stress, cancel and spend the evening taking a bubble bath or curled up with a good book.

• Recognize the sadness of absent loved ones instead of denying the sadness.

• Set reasonable financial goals based on what the budget can afford.

• Remember that Christmas depression is not permanent. Moods typically improve once the holidays are over.

• Set reasonable time goals while employing time management techniques. For example, you can do Christmas shopping during the off-peak season and shop online or by mail order. Unique, thoughtful and handmade gifts are often much more appreciated than a gift bought out of obligation.

• Be especially mindful of diet during the holiday season. High sugar and carbohydrate laden foods typical of the holidays will only make depression matters worse. Allow indulgences during the holidays, but with limitations.

• Put old issues aside when dealing with family. If that is not possible, consider limiting the time spent with people who aggravate you.

Children, can also experience a post-holiday let down after Christmas, when the brightness and togetherness of the season make way to more mundane things.

Compounding the problem of depression around Christmas and the holiday season is fewer hours of daylight that occur from Thanksgiving and past Christmas. So, in addition to holiday depression, Seasonal Affective Disorder (SAD) can also play a role in depression during the holiday season.

Although there are many easily identifiable causes for holiday depression, there are also some people [like me] who cannot pinpoint the exact cause of their Christmas depression. They know they are “supposed to” feel happy during the holiday season but instead of feeling happy, the flat, lackluster cloud of depression hangs over them.

Regardless of the cause of depression during Christmas and the holiday season, sufferers of depression during the holiday season might experience excess fatigue, a change in sleeping patterns, irritability and feelings of sadness. People who do not display the outward symptoms of depression during Christmas and the holiday season might develop other stress responses like over eating or excessive drinking.

Should you be a sufferer of depression, try to think of things other than inward thoughts. You can show more interest in, and engage with, children who usually really enjoy the festive season. This will make you think of things, other than your own problems. Or you can start a conversation by asking people questions [not nasty] about themselves. This takes your thoughts away from your own particular problems and makes you appear to be a “nice guy” to the person that you are questioning. Everybody seems to like talking about themselves and people who take an interest in them usually become very popular. Also be careful what you eat as this can affect your mood, either adversely, or for the better.

For those of you who have friends or loved ones who exhibit signs of depression, you may be able to understand their feelings and try to distract them by involving them in activities that will discourage inward thoughts. Giving them a simple job [accompanied with some genuine praise] may be all that it takes to jolt them out of their introspective thoughts and get them to be the pleasant people that we know that they can be.  Introduce some good humor as this, too, helps to alleviate problems associated with depression.  You will need to use discretion with this though.

I hope that you can keep depression at bay during the festive season and have a Merry Christmas and a Happy New Year.

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 may be some truth to the adage “You are what you eat.”

Do you happen to be moody or depressed, in need of revitalization and energy, or notice your behavior and mood changes from day to day? For example you may feel on top of the world one day whereas on other days you feel like you are at the bottom of a pit. Then your mood and energy levels may be related to your diet.

It has been demonstrated that what you eat affects your mental functioning and, by choosing foods wisely, you may be better able to stabilize your emotional and mental health. Just as putting the right fuel into your automobile is very important, [You would not like the problems associated with diesel fuel in a gasoline tank.] putting the right food in your body may make the difference between a happy day and a grumpy day, and it may improve your overall performance.

Food can make us feel good. There is no doubt about that as many people eat food for pleasure more than for nutritional needs. The food we eat has the ability to alter the production or release of neurotransmitters within our bodies. These neurotransmitters are chemicals that the body uses to relay, amplify and modulate the transmission of our thoughts and actions to the brain, and other tissues such as muscles, via interfaces, known as synapses, between nerve endings [neurons]. There are very many neurotransmitters doing a variety of jobs.

Some examples of neurotransmitter action:

• Acetylcholine - voluntary movement of the muscles
• Norepinephrine - wakefulness or arousal
• Dopamine - voluntary movement and motivation, “wanting”, pleasure, associated with addiction and love
• Serotonin - memory, emotions, wakefulness, sleep and temperature regulation
• GABA (gamma aminobutyric acid) - inhibition of motor neurons
• Glycine - spinal reflexes and motor behaviour
• Neuromodulators - sensory transmission-especially pain

It is important to appreciate that it is the receptors on the ends of neurons that dictate the neurotransmitter’s effect. This will be expanded upon later when discussing addiction and withdrawal symptons and how they are caused.

The food we eat affects the neurotransmitters and thus our moods. These neurotransmitters also tell us when we are full, if a food is too hot, and how it tastes. There is a theory that the nutrients in foods are precursors to the neurotransmitters, deciding how much of the neurotransmitter is produced. Foods are made of many nutrients that interact together and this can complicate matters. This is also why some foods produce natural reactions, and maybe even remedies, that commercial extracts from the food, or synthesized chemicals, are unable to mirror.

Physiological and psychological interactions make up the mood-food connection. It may be that a food is comforting because it reminds us of a pleasurable association with family meals while growing up. It may be the temperature of the “comfort” food, like warm hot chocolate, that is the comforting element helping you to relax or fall asleep.

It is interesting that a little warm milk before bedtime also increases the levels of seratonin. As mom may have told you, it helps you to sleep. Serotonin is a derivative of tryptophan, which is found in milk. The “warm” part is just for comfort!

More about mood foods in the next post.

“Good humor is tonic for the mind and body. It is the best antidote for anxiety and depression. It is a business asset. It attracts and keeps friends. It lightens human burdens. It is the direct route to serenity and contentment. ” - Grenville Kleiser

With the benefit of hindsight I now realize that good humor has helped me to stave off depression on many occasions over the years. In fact, it is only when I allowed circumstances to overcome my sense of humor that depression set in.

Notice that I said, “when I allowed circumstances,” and did not blame prevailing circumstances for my predicament at the time! This is because we all have choices as to how we react, or respond, to what happens in our lives.

Make sure that the choices that you make are in YOUR best interests.

What better way could there be to help us to overcome our depression than by giving and receiving healthy hugs?

They are environmentally friendly, can be found wherever there are people, cost nothing other than a moment of time, have no adverse side effects, and you cannot give one without receiving one in return. However, they can be contagious and addictive.

Years ago, in the early eighties, I was given a sheet of paper with a very short version of the power and value of hugs. I still have it somewhere in my memorabilia. It was titled “Healthy Hugs” and I used to keep a copy with me to show people so that I could solicit some hugs without being considered to be somewhat strange or a pervert.

There is no doubt that hugs give a person a mental lift and a feeling of well being. I can also understand the benefits of hugs in relation to raising children and the maternal instinct of mothers, and other women, to cuddle babies. “Cuddling and caressing make the growing child feel secure and is known to aid in self-esteem,” claims Dr Achal Bhagat, a Deli-based psychiatrist.

It is unfortunate that many men are reluctant to embrace each other with a hug as they are concerned that such actions may be considered not to be macho. It is time that this misconception is changed!

I admire those communities that are not affected by this perception. I, too, used to be concerned about the possibility of being misinterpreted or misunderstood when soliciting a hug. This has now changed, and I am fortunate that my adult children [two sons and a daughter] and my grandchildren offer to hug me.

Recently, I did a little research on this topic and found that there is considerable scientific evidence supporting the immense health benefits of hugging. Amongst this evidence is:-

The America Psychosomatic Association released a report in 2003 that found hugs make people healthier. It was a study conducted by psychological researchers at the University of North Carolina to figure out the correlation between hugs and health. They put 100 couples together and asked 50 couples each to watch fun videos holding hands and hug for 20 seconds afterwards.

The other 50 couples were told to watch movies without any physical contact. Later, all the participants were asked to talk about stress they recently experienced for two to three minutes.

The result showed that couples with no physical bonding had twice as high blood pressures and heartbeats than their counterparts.

The level of cortisol, a hormone secreted in response to stress, also went up [in those couples that had no physical bonding]. The effect of physical contact, or bonding, to unwind the body was scientifically proven.

———

We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth
—Virginia Satir, family therapist

So try it for yourself! Hug somebody, or at least hold hands for a while.

 New York University   Research News

Study Reveals How the Brain Generates the Human Tendency for Optimism
Wednesday, Oct 24, 2007

A neural network that may generate the human tendency to be optimistic has been identified by researchers at New York University. As humans, we expect to live longer and be more successful than average, and we underestimate our likelihood of getting a divorce or having cancer. The results, reported in the most recent issue of Nature, link the optimism bias to the same brain regions that show irregularities in depression.

The study was conducted by a team of researchers from the laboratory of NYU Professor Elizabeth Phelps. The lead author is Tali Sharot, now a post-doctoral fellow at University College London. ……….

“Our behavioral results suggest that while the past is constrained, the future is open to interpretation, allowing people to distance themselves from possible negative events and move closer toward positive ones,” said Phelps, a professor of psychology and neural science. “Understanding optimism is critical as optimism has been related to physical and mental health. On the other hand, a pessimistic view is correlated with severity of depression symptoms.” [more]

[You can learn to program your mind with the information contained in the Total Success Library.]

What a difference a sad event in someone’s life makes.
GEORGE CARLIN (His wife recently died…)

Isn’t it amazing that George Carlin - comedian of the 70’s and 80’s - could write something so very eloquent…and so very appropriate.

A Message by George Carlin:

The paradox of our time in history is that we have taller buildings but shorter tempers, wider Freeways but narrower viewpoints.

We spend more, but have less, we buy more, but enjoy less.

We have bigger houses and smaller families, more conveniences, but less time.

We have more degrees but less sense, more knowledge, but less judgment, more experts, yet more problems, more medicine, but less wellness.

We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom.

We have multiplied our possessions, but reduced our values.

We talk too much, love too seldom, and hate too often

We’ve learned how to make a living, but not a life.

We’ve added years to life not life to years.

We’ve been all the way to the moon and back, but have trouble crossing the street to meet a new neighbour.

We conquered outer space but not inner space. We’ve done larger things, but not better things.

We’ve cleaned up the air, but polluted the soul. We’ve conquered the atom, but not our prejudice. We write more, but learn less.

We plan more, but accomplish less.

We’ve learned to rush, but not to wait.

We build more computers to hold more information, to produce more copies than ever, but we communicate less and less.

These are the times of fast foods and slow digestion, big men and small character, steep profits and shallow relationships.

These are the days of two incomes but more divorce, fancier houses, but broken homes.

These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill.

It is a time when there is much in the showroom window and nothing in the stockroom.

A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or to just hit delete….

Remember; spend some time with your loved ones, because they are not going to be around forever.

Remember, say a kind word to someone who looks up to you in awe, because that little person soon will grow up and leave your side.

Remember, to give a warm hug to the one next to you, because that is the only treasure you can give with your heart and it doesn’t cost a cent

Remember, to say, ‘I love you’ to your partner and your loved ones, but most of all mean it. A kiss and an embrace will mend hurt when it comes from deep inside of you.

Remember to hold hands and cherish the moment for someday that person will not be there again.

Give time to love, give time to speak! And give time to share the precious thoughts in your mind.

AND ALWAYS REMEMBER:

Life is not measured by the number of breaths we take, but by the moments that take our breath away.

If you don’t recommend this to at least 8 people….Who cares?

George Carlin

How true this is!

From the above, it is easy to understand how the pressures of life on most of us, including the rich and famous, can cause so much misery, depression and discontent.

I believe that if we can all follow these recommendations, the problem of depression in the world will diminish considerably. Here is a complimentary quote:-

“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.”

- Leo Buscaglia