Tips On How To Fight Against Depression

Tips On How To Fight Against Depression

When you’re suffering from depression, you are going to be wondering how you can make yourself feel better again. There are no simple answers since every person is different. You need to learn ways to get over your depression, and the advice presented here can help you on your way.

Get adequate physical activity. Studies indicated that those who engage in a half hour of exercise on a daily basis have a better response to treatment for depression. Exercise can actually be more effective than prescription meds. Remember to always make the active choice, such as parking far from your destination to grab a little walk or choosing the stairs over the elevator.

Although depression that’s clinical isn’t the same as being sad, sometimes the same kinds of techniques can help you. You should do your best to avoid the things that trigger your depression. If you are aware of a particular person, or a place you visit that triggers your depression, you may want to avoid putting yourself in that situation.

Avoid negative self-talk, such as calling yourself crazy. There are real physical reasons behind depression. Your body is letting you know that something isn’t right. Depression is your body’s way of telling you that it is becoming overwhelmed and needs help.

Take a night and dress up. Make yourself all pretty so you can feel better about yourself. Dress in one of your most attractive outfits and go out for the evening. Not because you have to be at church or a wedding, but just to go out and feel good. Making yourself look good will work wonders on helping you feel good, and perhaps even reduce your depression somewhat.

While listening to music can be a very effective way to combat depression, be very careful about what kinds of music you listen to. Stop listening to music that makes you sad. These types of music have the opposite affect of making you feel better.

Support anyone you know who has depression. You need to offer them comfort and positive reinforcement. You have a lot of resources at your disposal to help you help others, from online articles like this to books.

Should your physician prescribe antidepressants for your depression, always follow the medication guidelines. Never take more of the medication than prescribed by your doctor, and don’t come off it unless told to do so, otherwise it can really harm you. You will find that some medications need to be weaned off of – if you stop them right away it can negatively affect you.

Never forget that there is hope. Depressed people can feel like their mental illness will never improve and stop seeking treatment. You must make yourself try to stay positive and have patience.

Know how severe your depression is. A diagnosis of depression can include cases from very mild to very serious. Many millions are affected by mild and moderate illness, often without realizing it. Mild depression might just feel like the blues, but moderate depression is when your daily life is starting to be deeply affected. Full clinical depression leads to an entire loss of interest in anything, and leads to serious behavioral changes. You have to be sure you let a physician or therapist know what you’re feeling.

If you have depression, it may be helpful to join an online support group. Since you can be anonymous, you may have an easier time explaining yourself. You will find many groups online concerning depression.

Try to be positive no matter what happens if you have depression. When maintaining a positive outlook, you will be more likely to recognize and utilize alternatives if the need arises.

Dress nicely each day. Frumpy, torn, and tattered clothing can make you feel depressed. When you look sad, you will feel sad. Be sure you’re getting ready for the day. Put on makeup and go that extra mile to make yourself look good. These things will help you feel attractive; thus, helping to alleviate your depression.

If you are feeling depressed, it might seem hard to change all that negativity into thinking positive again. Depression can be a hard thing to overcome, but once ridden of it the feeling is liberating. Use the suggestions from this piece and apply them to your life. You will find yourself moving away from depression as you progress in your treatment.

Advice For Keeping Panic Attacks At Bay

Advice For Keeping Panic Attacks At Bay

A panic attack is a frightening and highly stressful event that often escalates rapidly. There is an increasing need for medical interventions that are effective. Follow these tips to learn how to handle panic attacks.

A good therapist can help you control your panic attacks. You can search online to find a therapist near you. Most sites also offer reviews from people living in your community.

Ask your doctor or research online to find support groups for panic attack sufferers. You will be able to meet new people that share a common experience, as well as share coping tips and techniques. It helps to have people around you that understand and support what you are going through.

Coping with a panic attack is possible if you are able to get a grip on how rapidly you are breathing. Short, shallow breaths only cause hyperventilation and exacerbate the feelings of panic. So, when you can slow your breathing to long, deep breaths, you regain control of the attack. Taking deep breaths is the best way to gain control.

An effective way of dealing with your panic attacks is by seeking professional help. A trained counselor can be very helpful. When you have someone who can provide you with support, it can lift your overall mood and your panic attacks may occur less frequently.

Dealing with anxiety is far more difficult if you have to face it alone. It’s helpful to have others around who can help support you through your problems and any issues that you are having. A strong and understanding support system will make you feel more confident about conquering your anxiety.

If you are worried that you will get a panic attack, focus on something else. Put your mind on any task or distraction such as reciting a nursery rhyme, trying to name every state in the USA alphabetically, or humming your favorite song. Do something to take your attention off of the stress and panic you are feeling. This is an effective way to stop an attack and to get you back to feeling better.

When you feel that dreaded panic attack seeping into your consciousness, stop everything you are doing, sit down and begin very deliberate breathing. Always breathe slowly through your nose, counting to five as you do, and make sure that your stomach rises. Then, count slowly for five seconds as you breath out of your mouth. Do this 10 times, and you should be calmer and more relaxed.

A good first step in handling panic attacks is taking notice of the symptoms your body experiences when an attack is about to happen. If you can recognize the symptoms, then you can better prepare yourself for an attack. You will find this helps tremendously.

A face to face talk is the ideal, if at all possible. This will improve your mood and increase your happiness.

If you sense an episode starting to take hold, you are better off acknowledging its onset instead of denying it. You can remind yourself that these feelings and emotions are going to pass and the attack will end. Attempting to battle a panic attack may result in a worsening of the condition, but simply allowing things to happen and deliberately remaining composed may actually hasten the end of your episode.

Try to implement positive actions as well as relaxing thought to get yourself through an attack. Know that this type of feeling is just momentary. Reinforce the idea that you are in control.

An important tip for anyone suffering from panic attacks is to remain conscious of what is actually happening when an attack strikes. Even though your symptoms may seem extreme, try to remember that they are nothing more than a result of your nervous system experiencing an overload of stimulation, and that they cannot physically harm you. This will put you in the right frame of mind and reduce the duration of the attack. By no means is this article lessening the terror that a panic attack brings you, however, by trying to rationally justify the attack to yourself, you may well be able to bring it quickly back under control.

A little human contact can be your first line of defense against stress. It can relax you to have a little sympathetic talk with a friend. Getting a hug from someone can be even better for relaxing. Having another person hug and comfort you can give you a feeling of safety, both calming and reassuring you.

As you can see, this medical condition causes a lot of stress and requires many types of treatment and medicines. There are lots of factors you need to consider for each person who suffers from panic attacks. By using these tips, you are on the path to getting relief from your own panic attacks.

Winning against Depression

Stepping Into The Light: How To Win Against Depression

Depression can leave you sapped of the will to live. While depression is not taken seriously by everyone, it’s a major illness that can harm the life of the person. Read on for some useful information.

Treat blue moods and depression by avoiding all types of sugar, including “healthy” sugars such as fruit juice, honey or molasses. The simple carbohydrates found in sugars get into your bloodstream much quicker than complex carbohydrates found in whole grains. These fast-burning sugars produce a quick jolt of energy, but the crash following after causes fatigue and tends to exacerbate the symptoms of depression.

Don’t neglect your social outlets. If you feel depressed and down, you might not want to do your usual activities. Continuing them is important to your mental health. You want to make certain you maintain your normal activities. Giving up your regular routine will just make your depression worse.

An effective way to deal with your depression is developing hobbies or outside interests. An idle mind and idle hands can lead to feelings of depression. Getting up and out is often helpful in fighting feelings of depression so choose a hobby that gets you out with other people, such as a class in painting or pottery. No matter what, the key is to remember that new interests can help you treat your depression.

Your diet might be playing a part in your depression. The wrong foods can affect your thought processes, impact serotonin levels and create other biological instabilities that can cause or exacerbate depression. You should avoid high fat foods and eat a healthy diet.

If you think that you have depression, or even if you just feel sad quite regularly, your should get in touch with your primary care physician. They can properly diagnose your condition, and also see if medication is something you might need. It is important that they describe to you symptoms of your particular type of depression.

You need to combine therapy with medication to treat your depression. Speaking with a person who has been trained in treating depression can help you figure out your thought processes and actions better than you can alone. Remember friends can help, but you need a trained professional.

Music is always cited as a cure for a low mood. But, it only works if it is the right kind of music. Stay away from music that can bring on sad or moody feelings. Music that makes you feel sad only exacerbates your feelings of depression and hopelessness.  My neighbor runs an SEO company and he uses different playlists depending on the time of week and year.  He says he can influence his workers mood and productivity based on which playlist he chooses.

There are online groups for people experiencing depression. Because it’s completely anonymous, it may help you to open up about your feelings more so than what you’d feel comfortable doing with in-person conversations. Many groups exist on the Internet specifically for this reason.

Caffeine is not a good idea when you are laboring under particularly tough symptoms of depression. Studies have proven that a correlation exists between caffeine consumption and heightened depression. If you drink a lot of soda or coffee, think about changing to a decaffeinated version of the drinks you enjoy.

Stay positive! Those who have depression tend to think negatively. They tend to minimize any good things in their life, while those that are happy accept sadness as part of their life and fix what they have the ability to. If you stay positive, you’ll also be more fun to be around, which may mean less time being lonely!

Find relief from your depression by going green. Most of the food we eat is treated with a variety of chemicals. These chemicals can have major effects on your body and mind. One good way to keep these things out of your diet is to buy fresh foods that are organic. Organic fare can be found in just about any market these days.

Look your best to feel better. Wearing old, beat-up clothes can make you feel worse. If you look sad, it is likely that you will feel down. Make it a point to dress nice each day. Make sure you put your make up on, and pay attention to your physical appearance. This will make you feel more attractive, which will make you less likely to be depressed.

Try to maintain positive thoughts. This is quite difficult since the mind is prone to dwell on negative things versus positive. It can be helpful to keep a journal to write your feelings in. When you allow your negative thoughts a voice, it might help.

Depression can be exacerbated by consuming foods containing phenylalanine. Phenylalanine is something that you may be allergic to. People who suffer from depression are often also allergic to something, and phenol can heighten allergic reactions. Eliminate this from your diet and see if it makes a difference in how you feel.

Lift out of depression with self-acceptance and acceptance of your situation. A lot of people who suffer from depression think that their depression will be cured if they get something specific. By learning to accept your state of affairs, you’ll not only begin to feel better, but you can also start creating attainable goals for what you desire in your life.

For the depressed, alcohol should not be consumed. Alcohol acts as an additional depressant on your system, and has been proven to increase symptoms in those who already have depression. Therefore, you should eliminate any alcohol that is in your home in order to prevent temptation. If you believe you have a serious addiction problem, you should attend an AA meeting.

Stick to the plan you have made to stay well. Make an effort to attend all of your therapy appointments, as well as any additional activities or meetings that your therapist thinks may be beneficial to you. Try to have a list of points you want to discuss with your therapist at each meeting. This will help you stay on the right subjects during your sessions.

You should not take your depression lightly. If you suffer with depression, you will also agree that it is quite real. Utilize these tools to help you get out.

How to Know when you Need A Counselor

When people hear the word counseling they cringe. They feel that there is something wrong with them if they should need counseling but that is the farthest thing from the truth. Here we will discuss when you need a counselor and what the roadblocks are to people getting help.
1. The Stigma: Yes, there is a stigma that people place on counseling and therapy which is the worse of the dirty words out of the two. Thanks to media and Hollywood we now believe that people who seek therapy are nuts and we feel bad for even thinking of it.
2. The Cost: The one thing that holds people back from getting help can be the cost. The state does lend some help but many don’t qualify. So, many don’t receive the help they need because of the cost. How many people do you know that can afford $75-$100 dollars an hour? Not many.
3. Disagreements: If it’s a family or couple in trouble—then disagreements between couples as far as how they feel about getting the help they need. Normally one party Is adverse to telling a stranger what their issues are. And the other feels it important that they do.
4. Signs you need counseling: There are signs you need help or your family or relationship has come to the point of needing help. Below are some important warning signs that will tell you that you may need to consider getting some help.
5. Communication has Stopped: When your family or spouse has stopped communicating in a healthy way or at all. This means you are in danger of losing that relationship. So, this may be time to approach the person you are with or your child—whoever you are partnered with in life and attack the situation positively without attacking the person. This means you need to be able to say the right words in the right way. Remember that most people are adverse to therapy of any kind and if you tell them the wrong way that you feel they are in need of any help it will seem as if you are the one making them the problem. One suggestion is taking it all to yourself. Saying that you love them and maybe it’s you but you feel we should talk to a trained person just to see if we can establish communication again. Sometimes it feels like you can’t live under the same roof anymore.
6. A Loved one has Strange Behavior: We all change—it’s a part of life. Sometimes we just have to understand and accept that someone in our lives is changing—even ourselves. But when it gets destructive to the relationship we have to take charge and try to understand what’s happening so we can support the person who is in effect—changing. If the change is something dangerous—like we suspect there is substance abuse—or the person has become violent or verbally abusive—then we have to get specialized help. If the person who is exhibiting the behavior—then we have to make sure the victim of that behavior gets help.
7. We are Depressed: Exhibiting signs of depression doesn’t not mean we are huddled up in a corner crying. On the contrary—it could mean—that you are more withdrawn or confused. It could mean that you are foggy or lethargic and you’ve lost interest in the things you used to find pleasure in.

Counseling by no means—means that you are crazy or unwell in any way. It doesn’t mean you are a failure—it just means you’re human.

Finding The Right Counselor For Your Needs

th (2)Looking to find the perfect therapist, who will listen to your specific needs? Here are some things you should know before you begin your search:

Psychiatrists: Simply put, psychiatrists specialize in the diagnosis and treatment of mental illnesses. They have medical training and they are also trained in “talk” therapy (psychotherapy), which aims to change a person’s behaviors.

Social Workers: A social worker’s goal is to maintain a person’s social functioning. They provide counseling and help people deal with relationships and solve personal problems.

Psychologists: These are doctoral degree experts in psychology. They study the human mind and behavior and are also trained in counseling and psychotherapy.

Licensed Counselors: These physicians are either licensed or certified to diagnose and treat mental disorders.

Steps to take to insure you’re hiring the right person to help you could include calling a college psychology department for references or asking an employee of a large medical clinic for recommendations. And, of course, check with friends and family.

When you do find someone, ask yourself these questions:

* Do I feel comfortable with this person?

* Has the therapist discussed with you what you expect your outcome to be through therapy? 

Does what the therapist say make sense to you? Does it help you or not?

 

There are also different methods that counselors use, such as guided meditation, Cognitive Behavioral Therapy, Dialectical Behavior Therapy, EMDR, EFT, etc.  We have one friend who is an art therapist and she uses paint to help her clients with their issues.

Going through the proper channels can insure a positive outcome you can feel satisfied with.

 

A Balm For The Soul

rhythmic-healing-music-therapyThe famous German poet and author, Berthold Auerbach, once remarked “Music washes away from the soul the dust of everyday life.”

How right he was.

Research has shown time and time again that in moments of distress, people will often turn to music when they want their spirits lifted. For centuries it has been a healing balm in helping people cope with tragedy, illness, and debilitating bouts of depression. So, it really is no wonder that medical professionals are turning to alternative means such as music therapy in order to help those who suffer with certain physical and mental illnesses, such as Alzheimer’s.

Music therapy encompasses many areas, but dancing, singing, and listening to music are used on a wider scope than other methods, as they are highly effective in controlling mood swings. This type of therapy is also beneficial for those who suffer with insomnia, as the calming strains of soft music aids in relaxing the mind, which further induces a good night’s sleep. Psychiatrists use a wide range of instruments, such as the flute, violin, and other soothing instruments as a form of classical music therapy to help promote wellness in their patients, but there are many types of music, and each one is used based solely on a patient’s individual need.

In many parts of the world, teachers incorporate music therapy with students who suffer from a wide range of language and communication difficulties, such as Autism. Some activities include:

  • Dancing to recorded music.
  • Circle dancing.
  • Meditation techniques.
  • Songs that involve movements, such as signing motions
  • Instruments (usually general instruments but homemade instruments are also used)
  • Singing.
  • Identifying sounds.
  • Relaxation and coping strategy experiences.
  • Instrument lessons.
  • Sharing and playing instruments with others.
  • Mirroring activities.

Our friend who owns a bounce house company uses music therapy to help the mentally retarded children have two therapies at once:  physical and mental health!

Though oftentimes considered an unconventional method of healing, music therapy is lighting the way for many individuals seeking a safer alternative to medicinal practices as they “wash away the dust of everyday life”.

Healing and Hope

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I have been counseling in Orange County for decades.

Over time,  there are more and more addicts,  more and more ADHD kids,  and sadly, an explosion of autism.

The drug problem in Orange County has also exploded in this time period.

 

My dad was an electrician so my family stills owns the company, even though Dad died 13 years ago.

Both gigs are a pay per client, pay per hour situation.

There is no shortage of business for counselors.