Are Depression And Insomnia Linked?

By definition, depression is a mood disorder, while insomnia is defined as being a sleep disorder that can have depression as a symptom. But, like the chicken and the egg enigma, which one can be definitely determined to come first or is one the result of the other only under certain circumstances? This is a question that has puzzled the medical community for years.

Depression Defined

As a mood disorder, depression is usually characterized by a constant feeling of sadness, also known as feeling blue. Everyone can feel this way from time to time but when those feelings become more intense, last for long periods of time or prevent someone from leading an otherwise normal life, then it can be classified as depression.

The inability to sleep or insomnia, is often called a symptom of depression, even though not being able to sleep has not been proven to cause depression. Oddly enough, depression is also considered to be a symptom of the sleep disorder as well, which leads to the confusion as to which one causes the other. While sleeping too much or too often, is also considered to be a sign of depression, an inability to sleep regularly over a long period of time can often lead your doctor to believe that you are indeed depressed.

Can Treating the Depression Cure the Sleep Disorder As Well?

The answer to that is an emphatic yes, if the sleep problems you have been experiencing are proven to be caused by the depression. Once the depression has been successfully treated and managed, the inability to sleep should abate as well. Treatment for the depression however, will depend upon how serious the condition is.

The most common treatment for depression is often counseling combined with medication. The medication will abate the obvious symptoms more quickly than the counseling, while the counseling will teach sufferers coping techniques to help them manage their depression. These skills can also be used to prevent the depression from recurring, and even help them alleviate any sleep problems that go along with it.

What you need to be aware of is that some of the normal medications prescribed for depression, such as Zoloft, Prozac and Paxil, may cause you to develop sleep problems, even if you were not already suffering from them, a side effect that happens to a small percentage of patients over time. Talking to your doctor honestly about any side effects you may be experiencing is the only way that he has to determine whether the medication is working or not.

Effective Sleep Habits That You Can Develop

Whether you are depressed or not, there are some changes you can make in your sleeping habits that can actually help you to improve your ability to fall asleep regularly. The first, learning how to relax, is a fairly simple one. Most people concentrate on their bodies while lying prone on the bed, and mentally will each part of the body to relax, one by one. Combining this technique with some deep breathing exercises, drawing each breath in and releasing it in a practiced rhythm will also distract your mind and allow you to relax gradually, as each minute passes by.

Exercising a few hours before bedtime will help to tire you out and aid in relaxing those tired muscles. Try not to drink anything containing alcohol or caffeine in the evening, because of the stimulants and sugars within them. If you smoke, it is best not to do so after the sun goes down for the same reasons.

Another change you can make to avert insomnia is to reserve your bedroom for only sleep related activities. This means no television, radio, and especially no computer. If your subconscious recognizes that it is a sleep only zone, it will comply, eventually, with your desire to sleep. The mind is a powerful tool for healing, if you let it.

Can Ginkgo Biloba Help With Depression?

The herb ginkgo biloba can help with depression along with many other negative ailments. Ginkgo comes from a tree called the maidenhair tree or the kew tree. It originated all over the world until some type of catastrophe happened and all the trees became extinct, except for some that are located around China.

About Depression

Sure it's normal to feel down at times in someone's life however when it starts to affect someone's sleep, working conditions and social relationships that is when it can be classified as depression. One of the easiest symptoms of someone who has the ailment depression is that they do not become interested in once enjoyable activities. Other symptoms could be restlessness, having low energy levels constantly, having a hard time remembering things, an unusual eating or sleeping habit.

What exactly causes this ailment could be a number of culprits from three categories the environment, from genetics and it could be physiological. Environmental factors could be getting too much toxic or free radical exposer, which could damage areas of the brain leading to this ailment. Someone could also get this from their gene pool which they inherited and lastly if there is a major trauma like an illness or a death of a loved one it could lead to some serious depression as well.

How Ginkgo Biloba Can Help Depression

One of the ways that Ginkgo biloba can help someone with a case of depression is that it has ingredients that can improve protein synthesis which is a process in which cells build protein that can be used to send messages. This herb is also a very strong antioxidant and this can reduce damage in the brain region which can not only help with depression but many other ailments such as Alzheimer's, and Parkinson's disease.

The conclusion of study done in 2007 demonstrates that this herb may be able to assist with stress and depression. In another study in a Chinese Medical Journal also mention that this herb with an antidepressant might lower brain damage which is caused by stress and this might have an effect on depression as well.

How to Get Ginkgo Biloba

Someone can get ginkgo biloba through a supplement form. However there really are tons of options for someone when it comes to supplements and this can be both a good thing but usually it's a bad thing. For the most part supplements can be very helpful to people however there are times when they can do more harm than good. In the last 4 years there have been over 200 supplements that have been recalled because they harmed people.

So the million dollar question is how someone can identity supplements that have bad quality and locate ones that are the best choice? Well, we have attempted to answer this question by creating a report that goes over the industry. We also discuss some ideas on how someone can pick a very good supplement as well as how to avoid ones of poor quality. You can view this report by clicking on www.increasemyhealth.net.

Does Depression Make Your Girlfriend Want To Breakup With You When She Is Suffering From It?

Depression affects one's life in a variety of ways. Social interactions become limited when one is suffering from depression. Work performance is also affected, sometimes to the point of costing one's job. Relationship with loved ones may also suffer. So if your depressed girlfriend wants to breakup with you, that is nothing to be surprised about. But it does not mean that it is okay, either. Certainly, it does not mean that you will just let things be and not do anything about it.

Depression is a difficult time for the depressed individual and it also poses a big challenge to the significant other. Your girlfriend is at her lowest point which gives her the tendency to think rather irrationally. It may not really that she wants to breakup with you (unless, of course, you are the one causing her problems in the first place); only that she may feel worthless or that she may need a little space.

Helping your girlfriend cope with depression

It is kind of normal for women to feel that way when they are depressed, but leaving them will only make things worse. Make your girlfriend feel needed, not abandoned. So if your girlfriend wants to break up with you, try these things:

Make her feel you understand her situation but be firm in telling her that you are not going to leave her.

If she wants space, give it to her. She needs it. But don't cut off your communication lines for too long.

Take her someplace where she can unwind. Going for long drives or to the beach sounds like a good idea.

Do fun things with her. Go bicycle-riding with her. Bring her to an amusement park where she can go on fun rides and play games without having to worry what others will think. Or why not treat her to an ice cream cone? This helps to make her realize that while life is not meant to be easy all the time, it can nonetheless be fun.

Get your girlfriend to talk about or express her feelings in a constructive way. This may not be the easiest thing to do but it is extremely necessary.

If after having done all these things, your girlfriend still appears withdrawn and more depressed than ever, consider getting her a therapist. A therapist is someone who can help your girlfriend identify her problems, make her own goals and get her to achieve them. The therapist may require one-to-one sessions or group sessions, depending on the situation. The therapist may also put your girlfriend on medications. But regardless of the therapeutic approach, you being the significant other, has a big role to play in the healing process. Your love and support are very important in helping your girlfriend cope with her depression.

Depression can happen to any one of us. The problem is that it can be severe for some people to the point that it already affects their lives. Some even manifest signs and symptoms that compromise their general well being. Many can go on hunger strikes and sleepless nights, for instance, or do the exact opposite - overeat and oversleep. Either way, the consequences are really bad to one's health. In this case, depression needs to be controlled as easily as possible so that it does not consume one's life.

Well, you will glad to know that there are foods and vitamins that can stabilize mood, help prevent depression, or at the very least reduce the impact of depression on one's physical and mental self. Accordingly, eating foods high in B-vitamins is very helpful especially to people with increased tendencies of developing depression.

Attaining Exclusive Mental Performance

Every prudent individual is expected to pay key attention on various mechanisms of brain nourishment. What measures can be taken to attain overall brain health? If a person notices early symptoms of brain dysfunction, it is imperative to pursue vigorous and thorough diet revision at the earliest opportunity. Brain nourishment goals can be attained through intake of brain supplements alongside a healthy and balanced diet. Surveys have revealed that the type of feeding methods adopted by a person can directly affect his/ her brain health. Thus the importance of making good judgement regarding nutritional habits adopted as good health is the best asset one can have.

The only way that individuals can tap the vast potential within them is by maintaining ample brain health. Intake of brain nutrients and supplements in correct proportions is a good course of action towards achieving an excellent mental performance. There are numerous nutritional supplements all aimed at enhancing mental functioning. Several benefits can be derived from intake of brain nourishment supplements.

Memory improvement is one fruit of brain nourishment efforts. Many individuals struggle with bad memory which may be an outcome of continuous drug consumption, alcohol use, head injury and nervous disease to name just but a few. All these factors may result to memory loss which in turn lowers the mental performance of an individual. Medical tests can be carried out to diagnose a mental problem and regular medical checkups are imperative to keep brain health in check. Many people can attest that adopting proper brain nourishment techniques could solve memory loss problems in no time.

Supplements are also effective in maintaining brain focus. Due to many distractions and responsibilities of contemporary lifestyle, many individuals lack proper focus meaning they cannot fully concentrate while carrying out activities. Brain nourishment through supplements can help improve the concentration abilities of the mind. Lack of focus lowers mental performance as it is hard to excel in a task unless proper concentration is maintained. Focus supporting brain supplements like ginkgo pills can enhance mental performance as well as overall brain health. Many individuals suffer from attention deficit disorder and proper brain nourishment is the starting point towards achieving a balanced brain health.

Intake of brain nutrients propels mental power through stress control. One of the common brain health disorders is excess stress where with the many pressures of life, people find it hard to relax. Stress is the leading impediment to proper mental performance and chronic mental stress could result to serious conditions like heart disease. Adopting effective brain nourishment strategies can help counter the problem of stress before it gets out of hand. Stress management supplements are important in restoring brain health and vitality.

With the increased sensitization and awareness about the importance of attaining appropriate brain health, many suppliers offering brain supplements have come up. There are numerous websites dealing with brain nourishment products. The only task to be performed by a buyer is to make a choice of the most appropriate supplier to settle for. With so many suppliers available, it is good to possess some background information of a website before making a purchase. This will ensure that reliable products are attained and that customers do not undergo any type of exploitation. Wrong choice of supplier may impede the attainment of a consumers' goal of accessing genuine and effective brain supplements.

Depression Doubles Heart Attack Risk

Depression Doubles Heart Attack Risk

According to recent data, depression may have more severe consequences than previously thought. Compared to people who are not depressed, those with a mood disorder could be two times as likely to suffer a heart attack.

To date, this process has not been clearly understood. A novel investigation led by Concordia University has discovered that recovery time following exercise is slower for individuals who suffer from depression than for those who are non-depressed. The study is published in the journal Psychophysiology.

Findings from the investigation indicate that a dysfunctional biological stress system is active among individuals who are depressed. The study warns that it is vital that patients suffering from major depression be tested for cardiovascular disease.

First author, Jennifer Gordon, who is a PhD candidate at McGill University, explains:

"There have been two competing theories as to why depression is linked to cardiovascular disease. Depressed people may have poorer health behaviors, which may in turn lead to heart problems.

The other possibility is physiological: a problem with the stress system known as the fight or flight response. Our study was the first to examine the role of dysfunctional fight or flight response in depression in a large population."

The study, carried out by Concordia in association with the Montreal Heart Institute, McGill University, the Hpital Sacr-Coeur de Montral, the Universit du Qubec Montral and the University of Calgary, enrolled a total of 886 individuals, who were on average 60 years old, to participate in the investigation.

Around 5% of the participants were diagnosed with a major depressive disorder. After they all underwent a stress test, their blood pressure and heart rate were recorded. The researchers then compared recovery blood pressure levels and heart rates between those who were depressed with non-depressed participants.

Senior author, Simon Bacon, a professor in the Concordia University Department of Exercise Science and an investigator at the Montreal Heart Institute, said:

"We found that it took longer for the heart rate of depressed individuals to return to normal. Heart rate recovery from exercise is one way to measure the fight or flight stress response. The delayed ability to establish a normal heart rate in the depressed individuals indicates a dysfunctional stress response. We believe that his dysfunction, can contribute to their increased risk of heart disease.

The take-home message of this study is that health care professionals should not only address the mental disorder, but also the potential for heart disease in patients who are suffering from major depression. Both of these health issues should be treated to minimize risk of severe consequences."

Written by Grace Rattue
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

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Psychophysiology

How Harmful Is Depression To Your Health?

Many of us go through some form of depression at many points in our life. It can be harmful to one's health if it has come to the point when one becomes unable to sleep, lacks the desire to eat, and loses focus and concentration. It is not necessarily bad, however, if you know how to deal with it in a positive way. The problem is, while some of us are able to bounce back to our pre-depressive state without need for medical treatment, others either allow their depression to take control of their lives or cope with depression by doing things that are harmful to their health.

Here are a few examples of how others cope with depression and how such can affect their health:

Resorting to comfort foods. Comfort foods are foods that provide instant gratification. Usually they come in the form of junk foods, and junk foods are exactly what they are - junk. They are loaded with empty calories that make you fat, salt that affects your kidneys and makes you bloat, artificial ingredients and preservatives that really do not do anything more than poison your body. Comfort foods can make you obese, which itself has plenty of complications, diabetes and heart disease among them.

Food binging. Depressed individuals may resort to what experts refer to as "going on a food binge", especially involving foods that are high in sugar and fat content. Such foods increase or boost the production of serotonin and endorphin, the brain chemicals that are said to be greatly responsible in making one "feel good". As the combination of high fat-high sugar foods tends to be addictive, going on a food binge will have many untoward consequences to one's health over time.

Cigarette smoking. Some people learn to smoke out of the need to feel relaxed. Somehow, the chemicals in cigarettes give them a euphoric feeling. But these same chemicals can also affect your health in a number of ways. They can interfere with the normal process of oxygenation, depriving your cells of essential nutrients and affect blood circulation, causing hypertension and worsening heart conditions. Cigarette smoking can also affect your skin, your lungs, as well as many other organs of your body.

Resorting to illegal drugs. People who are depressed escape from reality through the use of illegal drugs. Drugs, such as the likes of ecstasy, can certainly provide one with a sense of euphoria. But the effects of such drugs are much worse than those of cigarette smoking. Reliance on illegal drugs can damage your brain; it can make you delusional, and worse, make a criminal out of you.

Excessive alcohol drinking. Among the places you will find depressed people in are bars, taverns, and pubs. Many depressed individuals find comfort in alcoholic beverages. But while wine, which is an alcoholic drink, is regarded as heart-friendly, too much consumption of red wine isn't good because of the alcohol content and the calories. Too much alcohol can affect your state of mind, making you do things you wouldn't have otherwise done.

Oversleeping. There is a tendency for depressed individuals to oversleep, as if they can literally sleep their problems away. Well, they can't. Sleeping on your problems will only make things worse for you. You will only end up feeling more depressed than ever, lifeless, without energy, and with your head weighing a ton.

Taking over one's life. In very extreme cases when depression becomes very severe, one may be led to commit suicide.

Most certainly, these are not how you should deal with depression, no matter how bad it may seem. You must learn to control depression before it affects your health and your life.

How Strong Can Depression Be?

Depression, which affects millions of people all over the world, ranges in severity. Its mildest form is described simply as having the blues, while the most severe form of depression can push one to the edge of sanity. In many cases, the severe form of depression can be fatal.

Mild Depression

Mild depression happens to every one of us. Sometimes we don't really know the reason behind it. We just feel so "out of it". Individuals who suffer from this type of depression appear gloomy and sad. Some may have decreased energy levels and self-confidence; others become inattentive.

But the thing about mild depression is that it goes away without any treatment, although some may resort to mood-lifting activities such as window-shopping, maybe, or pampering one's self. After a few days, one can normally bounce back to his or her normal self.

Chronic Depression

Chronic depression is a more serious form of depression. It manifests in signs and symptoms that already affect one's physical and mental well-being, as well as social and personal relationships. People with chronic depression typically:

Have poor sleeping patterns. They may oversleep or not sleep at all.

Have poor eating habits. They may resort to comfort foods, go on a food binge, eat very little or not eat at all.

Have low sex drive.

Become less productive at work, costing them their job or creating another problem in the process.

These signs and symptoms happen over the course of two years, and require a combination of psychotherapy and medications to remedy the problem. Without proper treatment, this form of depression can develop into schizophrenia, a mental disorder whereby the sufferer hallucinates and becomes paranoid or even delusional.

Major Depressive Disorder

The most severe form of depression is called major depressive disorder. Patients with this mood disorder:

Are severely withdrawn

Have poor concentration

May look malnourished

May have suicidal tendencies

A major depressive disorder requires proper care and treatment. Professional management of the signs and symptoms is necessary. Psychotherapy, along with the right medications, can prove to be of great help in reducing the signs and symptoms, as well as the possibility of depression of this nature to recur.

Treatment Options

Psychotherapy

Psychotherapy will be recommended to patients manifesting signs and symptoms of chronic depression and major depressive disorder. Individuals with mild depression may not seek psychotherapy, but talking to a counselor can help ease their feelings.

Psychotherapy aims to help individuals:

Identify the factors that have triggered the depression.

Create short-term and long-term goals to cope with depression.

Develop coping mechanism and techniques.

Regain self-worth.

There are different approaches of conducting psychotherapy:

Individualized. An individualized session is an interaction between only the patient and the therapist.

Group. Group sessions are conducted to two or more clients at the same time. What's good about this is that clients can interact with each other, sharing problems, thoughts, and experiences. In a sense, this helps them realize that they are not the only ones suffering from depression.

Family. Family sessions have the family as part of the therapy. Members of the family are invited to be involved or participate in the sessions for them to come to a better understanding of their role in their loved one's healing process.

Medications

In more severe cases of depression, the following medications may be prescribed:

Monoamine Oxidase Inhibitors. MAOIs are antidepressants that are usually given when other forms of antidepressants fail to produce results. However, these drugs can react negatively with other drugs and even foods like cheese and wine.

Serotonin and Norepinephrine Reuptake Inhibitors. SNRIs work by increasing serotonin and norepinephrine in the brain.

Depression can be mild or severe, and although there are people who have greater tendencies of developing the more severe forms of depression, it shouldn't hurt to take the necessary preventive or controlling measures. Eating right and taking essential vitamins, especially the B vitamins, can be of great help in preventing depression, controlling it, and reducing its impact on your health.

Winter Depression Symptoms and Treatment

The weather is wet and windy, the days and nights are dark and gloomy and the hot summer days are another year away. For many the winter months can dampen a mood but for others it can lead to outright depression.

Known as seasonal affective disorder this winter depression is generally thought to be related to the darker days that occur during the winter months and those with this type of depression experience symptoms such as difficulty waking up in the morning and wanting to sleep longer then usual, have an increased appetite that often leads to weight gain and generally feel down beat and unmotivated day after day.

For others Christmas day itself is an especially depressing time of year. For most Christmas is a time filled with warm welcomes, laughter with friends and family and plenty of eating and drinking with an optimistic view of the following New Year.

Two classic symptoms of depression are a loss of interest in previously enjoyed activities and social withdrawal and when feeling depressed finding the motivation to get involved in the festivities and force a smile can be difficult if not impossible for some. For those with depression in the winter who have few friends or family Christmas day is often spent alone and isolated and consumed with feelings of loneliness, worthlessness and overwhelming sadness with thoughts such as 'the world would be better of without me' and 'life isn't worth living'.

Help and Treatment for Winter Depression:

For those with seasonal affected depression using a light box for a few hours a day has for many been highly effective in eliminating or at least reducing their symptoms of depression. Antidepressants are also commonly prescribed for those with seasonal affected depression as they are for those with depression in general.

These do however take a number of weeks to take effect and for some the side-effects from medication is intolerable and discontinued. For those that can not tolerate the side-effects from prescription antidepressants or for those with mild to moderate symptoms of depression using natural remedies for treating depression may be effective in brightening their mood.

For those that do not suffer from depression but feel concerned about someone who does then the best advice is to show them you care, invite them around for a Christmas meal and drink. If the offer is declined make the effort to phone them Christmas day and remake the offer and remind them you care. Making the offer whether accepted of declined can make all the difference.

Coping Strategies for Holiday Blues - 3 of a 4 Part Series, Physical and Financial Coping Strategies

Part one of this four part series on how to cope with the holiday blues provided a definition of the holiday blues and coping strategies for the emotional aspect of your life. Part two provided coping strategies in the social and family areas of your life. Part three provides a brief definition of holiday blues and coping strategies for physical and financial stress relief.

What is the holiday blues?

The holiday blues is feelings of disappointment, sadness, stress and being overwhelmed related to holiday experiences. These feelings are triggered at this time of the year when longing for loved ones increases, when yearning for the way things use to be increases, when unrealistic expectations take over, when isolation from family and friends seems like a good coping strategy, and when the pressure to feel merry becomes too much.

Physical

Limit or avoid alcohol. Alcohol is a depressant and will increase the intensity of any of the negative symptoms of the holiday blues you may be feeling.

Limit sweets. Too many sweets may cause a sugar crash resulting in fatigue and lost of interest in activities.

Eat right. Maintain a regular eating schedule and include fruits and vegetables, lots of water and reasonable portions. Avoid too much tasting while cooking. Avoid over indulging at holiday party buffet tables. Both limiting sweets and eating balanced meals will help keep off holiday weight which may cause holiday blues to linger well into the New Year.

Rest. Maintain a regular sleep schedule. Lack of rest results in poor decision-making, and irritability.

Relax. Take time for yourself, away from the hustle and bustle of the mall, the grocery store, and the holiday parties. Have a quiet dinner with a friend, take a nap, get a massage, read a book, etc. Relaxing will keep you from feeling overwhelmed.

Exercise. Keep a regular exercise schedule to reduce stress, maintain a good attitude and keep the holiday weight down.

Get sunlight. Have some outside activity even if it's cold. Sunlight stimulates vitamin D synthesis in the body resulting in modulation of the immune system, and decreases susceptibility to depression. At least 30 minutes three times a week should leave you in good spirits.

Finances

Stick to your budget. Don't over spend just because it's the holidays. Be realistic with your spending. Don't set yourself up for debt to be paid over the next several months when the holiday is just one day. Thanksgiving is just one of 365 days. Christmas is just one of 365 days over which you have to manage your finances.

Gift your talents. Do you bake? Bake your gifts. Do you knit? Knit your gifts. Do you have free time? Give a gift certificate pledging your time for a specific activity with a special person. These gifts, with your personal touch, will have a much greater impact than anything store-bought.

Don't feel guilty. If you can't afford the latest gadget, you can't afford it. That's the truth of the matter so why feel guilty? You know and they know a money tree didn't grow in your yard between Halloween and Thanksgiving. Keeping expectations realistic, and expressing those expectations to others will reduce guilty feelings.

Keeping yourself physically active and fit during the holidays is sure way to reduce stress in all areas of your life. Being real with yourself, and others, about your financial situation will also reduce your stress. Parts one through three of this series provided practical coping strategies for dealing with the holiday blues. Part four discusses how to get help for yourself or others if the coping strategies don't provide enough relief or if the symptoms are indicative of depression.

Four Common Treatments for Clinical Depression

If you are one of the millions of people who suffer from depression, then you know that it can be completely disabling, ruin your life, and even make your life feel like it isn't worth living. Therefore, finding treatments for clinical depression is very important and could be the difference between life and death.

How Is Depression Treated?

Over the years, depression has been treated in a variety of ways, and there are still changes being made as to the best ways to deal with depression in each individual. Whether you are a man or a women, young or old, you will find that these four treatments for clinical depression can really help you.

1. Talk therapy - This used to be a weekly visit to a psychiatrist, psychologist, or some type of therapist, but is now done in a variety of formats with different types of social workers. Talk therapy often is not the only answer and will be used with other treatments for clinical depression for the best results.

2. Prescription medications - There are a number of widely used antidepressants on the market that have been used safely for decades now. Unfortunately, these also are not the only answer when someone has depression. They can cause side effects, they can interact with other medications, and sometimes they are so difficult to stay on that people quit them altogether.

3. Alternative medicine - There are many methods of alternative medicine that are commonly in use today as one of the many treatments for clinical depression. Whether you are taking a yoga class, learning how to meditate, getting acupuncture treatments or doing aromatherapy at home, these can all help.

4. Lifestyle changes - Most people with depression tend to back off from working out or even taking part in normal activities. It can be hard to try to turn your own life around when you are depressed, but by taking part in even a normal amount of exercise, you will begin to feel much better, and there are plenty of studies that this is true.

What About Nutrition?

Many studies have shown that by paying close attention to your dietary needs, you will feel better in all parts of your life. Most of us are suffering from a form of malnutrition, regardless of the amount of calories we take in each day or how much we weigh. As a society, we eat far too many calories and if you are consuming any alcohol, then you aren't doing yourself any favors, either. It is important that you take a look at your diet, which can be done by keeping a food diary for a week or so. Then, evaluate your caloric intake, your nutritional intake, and supplement a revised and more nutritious diet with the proper supplements. Even taking a simple multivitamin each day can make a big difference in how you feel, and when combined with other treatments for clinical depression, you should be able to recover without the help of medications.

Pre-Existing Hypertension Linked To Depression In Pregnant Women

Pre-Existing Hypertension Linked To Depression In Pregnant Women

Women with a history of high blood pressure before getting pregnant have a higher risk of depression than women who develop pregnancy-related hypertension, according to a new study.

"Depression during pregnancy is associated with postpartum depression, problems bonding with the baby, and overall, has a large and detrimental impact on both mom and baby," said lead author Wayne Katon, M.D., of the Department of Psychiatry & Behavioral Sciences at the University of Washington.

The study, which appears in General Health Psychiatry, looked at 2,398 women receiving prenatal care at an obstetrics clinic in Seattle, Washington, evaluating them for depressive symptoms and evidence of pre-existing hypertension or pregnancy-induced hypertension.

Up to 13 percent of women have some form of hypertension during pregnancy. Seventy percent of hypertension during pregnancy is due to physiological changes occurring during pregnancy and blood pressure returns to normal after delivery. Five to seven percent of pregnant women develop a life-threatening condition known as preeclampsia, a severe form of gestational hypertension, which can lead to early delivery and low birth weight. Scientists are unsure of the causes of preeclampsia.

Previous research had suggested there might be a link between depression and pregnancy-induced hypertension and preeclampsia. However, Katon's research found no link.

Instead, they found that women with hypertension before pregnancy, with or without developing preeclampsia, were 55 to 65 percent more likely to meet the criteria for significant depressive symptoms or to be taking antidepressants.

Many women who have high blood pressure prior to pregnancy also have other risk factors, including health conditions such as diabetes and obesity, noted Katon. "Depression can make adherence to interventions, such as diet, exercise and medication, for these conditions low, further putting the mother's health at risk."

The researchers noted that they did not control for obesity, which is linked to both hypertension and depression. "Obesity is an increasing problem in pregnant women and targeting these women for more intensive counseling could be a cost-effective way of reducing the risk of depression during pregnancy," commented Ernest Graham, M.D., a gynecologist at Johns Hopkins Hospital in Baltimore, Md.

"To my knowledge, very few obstetricians do any formal screening for depression during prenatal check-ups," said Katon. "They do screen for hypertension. In women with pre-existing hypertension, it is essential to screen for depression at the four month checkup, given the risk of negative birth outcomes and non-adherence to hypertension treatment."

General Hospital Psychiatry is a peer-reviewed research journal published bimonthly by Elsevier Inc. For information about the journal, contact Wayne Katon, M.D., at (206) 543-7177.

W. J. Katon, J. E. Russo, J. L. Melville, J. G. Katon, A. R. Gavin. Depression in pregnancy is associated with preexisting but not pregnancy-induced hypertension. General Hospital Psychiatry, In Press.

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Article adapted by Medical News Today from original press release.

Coping Strategies for the Holiday Blues - 2 of a 4 Part Series - Social and Family Coping Strategies

Part one of this four part series on how to cope with the holiday blues provided a definition of the holiday blues and coping strategies for the emotional aspect of your life. Part two provides a brief overview of the definition and coping strategies in the social and family areas of your life.

What is the holiday blues?

The holiday blues is feelings of disappointment, sadness, stress and being overwhelmed related to holiday experiences. These feelings are triggered at this time of the year when longing for loved ones increases, when yearning for the way things use to be increases, when unrealistic expectations take over, when isolation from family and friends seems like a good coping strategy, and when the pressure to feel merry becomes too much.

Social

Don't Isolate. Isolation increases feelings of loneliness, hopelessness and helplessness. Maintain your regular work and leisure schedule as much as possible. Accept invitations to spend time with family and friends.

Volunteer. In the spirit of good will toward others get involved with a volunteer activity. Check with local churches, food banks, soup kitchens, and youth organizations to see how they can benefit from your knowledge, skills and abilities.

Do something for someone. Take the focus off yourself. It always feels good to help others.

Enjoy free activities. Check with local community and recreation centers, churches and shopping malls for a schedule of free activities.

Spend time with people you care about. Accept invitations, give invitations. Don't allow your negative symptoms to drive your behavior and perhaps drive away friends and family.

Reach out to lost friends and family. Send a holiday card with a hand written note, make a phone call, send an e-mail, search Facebook. What ever the reason the relationship has grown apart probably isn't still relevant or meaningful. Put those long-forgotten reasons aside and rekindle that relationship.

Adopt a pet. Pets provide a lifetime of fun, laughs and companionship. Be realistic about the type of pet that's right for you. Think beyond cats and dogs. Consider hamsters, guinea pigs, and birds.

Join a "Meet Up" group. Check out www.meetup.com and search for leisure activities in your area. There are Meet Up groups for everything from book clubs to bloggers to camping. The people are generally nice and welcoming and willing to share their knowledge and expertise. Most activities are free or low cost.

Family

Invite family to your home. Be realistic about the type of event you have. Is the thought of a huge family dinner too much to contemplate? Then mix things up a bit. For example, if you have several adult children and they all have families of their own consider inviting each family to your home individually during the course of the holiday season. Invite them for an event that has fewer implied expectations such as lunch or breakfast, or tea and cookies, or a movie and popcorn. Smaller gatherings with fewer expectations reduce the stress of preparing for a large crowd and gives you something to look forward to throughout the season.

Invent new family traditions. This will help decrease longing for missing loved ones. Instead of being sad that grandma is no longer alive to bake her famous red velvet cake begin a tradition of baking red velvet cupcakes with the children in the family. This creates a new tradition but honors grandma as well.

Creatively honor lost loved ones. "Lost loved ones" does not simply refer to those who have passed but can also refer to those who are deployed with the military, or live in a different state. Send care packages, video tape activities and events, communicate via Skype. To honor those who have passed have a special meal, or a moment of silence or visit a place the person enjoyed.

Reminisce about loved ones and holidays past. Pull out old pictures and videos, put on the old records and do those old dances. Remember the fun and good times; don't dwell on the loss or the past or the way things use to be.

Being involved with others during the holiday is important for many reasons including not isolating yourself, giving to others and building or maintaining relationships. Social time and family time are one of the biggest aspects of the holiday season. While they are important aspects don't over do it. Part three of this series provides coping strategies in the areas of physical activity and finances.

Twelve Ways To Deal With Depression

Currently there are lots of efficient ways to deal with depression, such as physical exercise, talk therapy, prescription medication, organic supplements, as well as life-style options. Researching the treatment alternatives can help you choose what options are likely to be effective for your unique needs and situation. There are not any quick fixes or immediate solutions, however, when you're ready to focus on yourself and stay with the treatment, you will find yourself out from under depression's shadow earlier than you imagine.

Because a depressive disorder carries a mixture of causes, it seems sensible that that are several approaches to cope with depression. A couple of the most frequent ways to deal with depression are prescription medication and therapies. Anyone with depressive disorders is suffering from a diverse range of physical issues, such as sleep disturbance, feelings of helplessness and hopelessness, a pervading state of unhappiness, frustration, mysterious pain, and many other things. To be successful, depression therapy needs to deal with and treat these types of individual symptoms.

Seeking specialized help or even discussing one's troubles with a trust worthy person can help significantly.

Some other different treatment options or positive ways to treat depression involve organic herbal products. St. John's Wart is known as a well-known supplement used to assist individuals suffering from depression as well as the supplement Kava has been found to help relieve anxiety: an issue that is commonly felt by people who suffer from depression. Likewise, Gingko Biloba isn't only used as a memory booster; it offers positive results on the mood as well.

Bear in mind therapy will take time as well as determination. All of these depression treatments take some time, and quite often it could feel too much to handle or frustratingly slow. That's common. Treatment normally has its highs and lows.

Besides receiving the treatment required to eliminate depression, there are many other things that you can try to help yourself. Some other suggestions you can consider are:

• Eat a well-balanced diet. Select food items from all of daily food groups: milk products, healthy proteins, breads and cereal products, vegetables and fruits. Opt for healthier treats rather than fast food.

• Stay productive, even though you don't want to. Working out every day for an hour or so it can help you sweat off your body's stress and you'll feel rejuvenated.

• Avoid being by yourself. Spend some time with other people. Make an effort to get involved with sociable pursuits. Plan to see a movie every weekend and get out of the house.

• Do not set complicated goals or undertake more obligations while your depressed.

• Stay away from making important life decisions whenever possible.

• Go easy on yourself, and don't expect a lot too quickly.

• Start treating yourself with dignity and kindness.

• Work with a support group.

• Posting in a diary will also help you overcome depression. Jot down anything in your diary - your ideas, emotions, whatever you detest, whatever you really like, whatever your ambitions are, what you really want to do.

• Hobbies and interests additionally help a lot. They are particularly valuable in the reduction of depressions and lack of inspiration. They will keep you active and energized, provided that you select an activity that you absolutely love.

• Head outdoors. Even a tiny bit of sunlight can easily help improve your disposition a little. Make an effort to go outdoors and get a little outside air, tell yourself there is a world out there and you can certainly get involved in it as much as you can manage.

• Meditating as well as yoga for relaxation and fresh air can help.

Depression is encountered by just about every person on this earth at some stage in their lives. Even so, there is what's called healthy depression as well as unhealthy depression and it's critical to establish the distinction between the two. As soon as the distinction between healthy depression and unhealthy depression is plainly explained, it's much easier to come to terms with the problem and to discover positive approaches to cope with depression.

In fact, if a person suffers from a short-term depression which is produced by a tough period in a person's daily life it's completely common to experience disappointment. On the other hand, if a person goes through durations of prolonged depression, the depression experienced could be a sign of an even more severe condition that may have to be treated with properly.

Most of these easy approaches to cope with depression cost absolutely nothing to try out therefore you have absolutely nothing to lose. They may be used to complement and improve many other treatments and make them more effective. They can truly produce a big difference in the event that you put them into practice.

The Physical Attributes of Psychological Wellness With Anxiety And Depression

Don't wait for motivation

Problems

Problem solving strategies

If you have not already seen it, depression and anxiety have the ability to steal your motivation, hope, energy, and possibly your soul if you let it. This is a very vicious cycle that can prevent you from making any improvements in your life and that can actually keep you unhappy and depressed if you let them.

We will focus on how get you moving through your life again, and what we need to help you do to generate motivation in general.
Motivation and Myths When You Have Anxiety And Depression
The myth of motivation runs deep into the realm of depression and anxiety. The length of time you may spend trying to get things accomplished may not be fruitful if you cannot get this thing called "motivation" back into your life. If you are not accomplishing what you want, you just make the statement, "I am not motivated". Most of us seem to believe that action is the result of motivation.

What you should realize is that this is one large fallacy you cannot afford to believe. The example we can give to you is one of you completing a college degree. You are in the last class you need to take. You just can't seem to get into the last paper you need to write. It is the only thing between graduating and a nice solid career path. The sun shining and the birds are calling. You just don't have the motivation to do more than just drink some beer and watch the sky.

How long should you wait for the motivation? The answer is, you should just get up and make yourself get busy. You need to generate your own motivation that in turn creates the action needed for you to begin the process of being excited enough to keep motivation going strong.

Here is a chart we have used in various evolutions. This chart has been modified to create an Activity Log.
Day
Activity
Outcome
Monday
I washed a few dishes and left some in the sink.
I thought I would just finish all of them once I got started.
Tuesday
Pay some bills
I took me most of my day off, but I did take care of it. I wish I would have felt better, but I think I worred because I took too long to pay them.
Wednesday
Checkbook needs balancing
I gave up. TOO MESSY.
Thursday
I went shopping for food.
I needed more than Frosted Flakes for dinner.
Friday
The house should be vacuumed.
I don't like doing this, but oh well. I helped out.
Saturday
I cleaned the kitchen.
I liked helping out today. I did feel pretty good.
Sunday
I washed my car.
I need this today. It was dirty filthy. I should do this more than every 5 months.

While this was the sample log, it does give you the chance to see how you can fulfill this task correctly. Take time to complete your own activity log. List the tasks you have not done and put them in the middle column. Ensure you only use tasks that can be completed and are doable. Then make sure to take the outcome and record it in the right hand column.

The activity log
Day
Activity
Outcome
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

The SOCCER Goals
The level of emotional distress one can feel appears to be extremely difficult at times. The inclusion of depression or anxiety only seems to increase this difficulty. If you do begin to be overwhelmed, you may have the tendency to start avoiding your responsibilities. We have created an acronym to help you avoid the trap of avoidance.

SOCCER

S: Situation is the true cause or nature of the problem.

O: Options given for this particular problem.

C: Consequences of what can happen with each option.

C: Choosing the option you desire to succeed.

E: Emotional plan for dealing with the level of distress.

R: Running or reviewing your plan is what happens here.

We will continue to work with the SOCCER model in more detail and you will discover the many benefits it can bring to even the new user.
Sizing it up
If you decide to try and bury your head in the sand, don't. The information you need to gather regarding your problem is you will not be the first person to ever experience this problem. You can learn much if you take the time to talk to people or do some research. Take the time to reflect upon what you have learned.
Problem Situation Charting
Over the last several years, I lost faith in my position. I usually liked to come to work, but recently the pay and the recognition have not been what I thought they should be. I know I have the skills to do the job, but let's face it after 6 years, I should be running the place. I think I should try to be more assertive and get things happening for myself.

In this charting situation, the examples give a very solid description of what is happening and the problems that are being faced. This is the time where we can begin to look at finding options.

For you we have the problematic solution chart. Make sure you describe the problem with as much detail as possible. Consider evaluating the problem with the books, articles, or insights you gain from the internet, friends, or other resources. What might be some of the sources of your problems? You must continue to look at those areas. Are there any emotional responses you can include? These can help you to make some proper observations. Finally, let yourself know how important this is to you.

The options collection
Once the problem is given, you can begin to show your creative side. What are the chances you can develop a few interesting and ingenious ways to help solve the problem? You are only limited by your imagination. Make the best of this time to get as many solid potential solutions as possible.

From the sample we gave you we created the following SitOp chart.
SitOp (Situation Options) Chart
Situation: Over the last several years, I lost faith in my position. I usually liked to come to work, but recently the pay and the recognition have not been what I thought they should be. I know I have the skills to do the job, but let's face it after 6 years, I should be running the place. I think I should try to be more assertive and get things happening for myself.

Options
Looking for a new job is one idea.
What types of classes could I take that would make me more assertive.
Maybe my boss would be willing to talk to me.
I could try to put together my own business and be successful.
I could my boss he is wrong tell him his place.
I could seek additional education.
I could improve my network skills and attend every company event.

These are the simple options. We move to the next step. You should start to prepare your own options checklist.
SitOp (Situation Options) Chart (SO Chart)
Situation:

Options List

The consequences
Once you list the many options available, what are the potential results of each option? This is the stage where you must discover what option may have what actions that will result from performing any specific option. This is not an exact science, therefore you must make a reasonable assumption based upon the known facts of each option. Follow the example situation below.
SitOp (Situation Options) Chart
Situation: Over the last several years, I lost faith in my position. I usually liked to come to work, but recently the pay and the recognition have not been what I thought they should be. I know I have the skills to do the job, but let's face it after 6 years, I should be running the place. I think I should try to be more assertive and get things happening for myself.

Options
Consequences
Looking for a new job is one idea.
In this financial climate this is not such a good idea. After all, I have been here a while and I have seniority.
What types of classes could I take that would make me more assertive.
If I would have done this sooner and tried Dale Carnegie, I could be farther ahead like some of my co-workers.
Maybe my boss would be willing to talk to me.
I can't seem to get through to my boss. Maybe he sees me as weak. Assertiveness could help.
I could try to put together my own business and be successful.
Again, with the financial climate, would I make it or go bankrupt?
I could my boss he is wrong tell him his place.
Love this idea.....but, I would lose my job.
I could seek additional education.
I have an advanced degree. Other's with education have faired no better than I.
I could improve my network skills and attend every company event.
This is like getting more assertive. I am not really into doing this, however, I may need to start doing this to get where I want.

Use the following chart to complete your personal SITOP and Consequences chart.
SitOp (Situation Options) Chart (SOC)
Situation:
Options
Consequences

Choosing the option
After you begin looking at each available option and have analyzed it for the possible results from that option, it is also important to understand the emotional and psychological factors as they impact you. Taking at look at each of the feelings you develop for each option can help you to narrow down the options you do not wish to pursue.

Once you have made your choice, it may help you to share your choice with close friends. This step may help to cement your actions into reality-the stigma of not fulfilling a commitment can drive you forward to success. Don't forget---not making a choice IS a choice. This action will lead to result, often more disastrous than your worse expectations.

Again, move forward with your personal example to complete the following charts.
My Choice Chart
What is my choice:

Courage and Emotions
So you made the decision. What do you do now? If you are like many individuals, you do absolutely nothing. While there may be a need to do the actions, what are the physical roadblocks associated with this action? The level of emotional distress with performing an action actually prevents the action from taking place.

Specific strategies to help you overcome the emotional turbulence consists of:

Talking to yourself-make sure you make positive statements about yourself and the course of action you chose. Reassure yourself you have made a good choice that was difficult to make. It is also the best choice available.

Perform a simple role-play-if you have already "done the action" in your mind, it becomes easier to actually do in real life.

Take the time to relax, the action of deep breathes will help remain calm. Take the air deep through your nose, holding your breath for a few seconds, release the air through your mouth, and continue to repeat for at least 8 to 10 times.

Complete your Emotion Chart.
My Emotion Chart
What do I feel:

Running with the Plan
The time has come for you to actually make the option an action. What will you do to ensure it is successful? You should be locating the best time and place to put this plan into action, as well as who will be around when you do it. These are all events/components that can help you with success and the subsequent follow up you will need to perform.
Review the plan
What happened:I spend much time trying to involve myself into other social arenas. I have seen more people come to me and ask for assistance. I also found out I am the chosen lead for the next project. I am more able to talk around people and don't get so nervous anymore.

Even though this was a sample example, you can see how this strategy can be successful. Don't be disappointed if the first plan or two you perform don't work out as easily. Put all of these pieces together and create your own chart.

Review the plan
What happened:

The total Soccer Plan:
Situation
Options
Consequences
Choices
Emotional Plan
Review and Run

Repair Your Relationships When Dealing With Anxiety And Depression

Determining the connection between emotion and relationships

Digging deeper into your relationship

Using positive actions to strengthen your relationship

Handlings outcomes

It's no secret that as human beings we thrive on own social relationships. Even if we claim we aren't social at all. People tend to always have friends and family that they talk things out with, even if it's as simple talking about a trip to buy groceries. We function better with support. Our moods improve and our ability for our bodies to handle stress improves as well. So it should go without saying that every relationship we encounter affects us in some way, from relative strangers to close friends and family. Taking the time to improve every relationship will surely improve your mood and create a great sense of well-being.

You will learn how to strengthen just about any relationship and be able to use these strategies more and more. More importantly, we will take a close look at intimate relationships since these have the most impact on our mental health, as well learning how to cope with the loss of a relationship which often causes anxiety or despair.
How does a relationship connect to your emotion?
When you are anxious or depressed you become preoccupied with everything that concerns you. Any relationship gets put on the back burner. All of your attention is focused on your own problems and concerns. All of this attention and buildup of anxiety leaves you mentally and emotionally drained and to top it off the people who care about you tend to make attempts to help you. When they aren't successful they become frustrated and helpless, causing them to pull away from you and the relationship suffers more.

Take a few moments to answer the following questions about an important relationship in your life and see if depression or anxieties have been inflicting harm.

Have I pulled away from a relationship? In what ways?

Have I become less affectionate? In what ways?

Have I become more critical or irritable? In what ways?

Am I being less empathetic or showing fewer compliments? In what ways?

As always not everything is always black and white. There could always be other reasons as to why a relationship isn't working. Check with mental health professionals who specialize in couple therapy.

Digging Deeper into your Relationship
Have you ever heard a child make a claim to get a pet for the first time? They explain how well they will treat the animal. How well they are capable of feeding it and walking it and cleaning up after it. So parents indulge in their child's new found responsibility and go out and get a pet. The first week is great. The child does everything just as they said they would. However, by the end of the third to fourth week, the parents are finding themselves cleaning up more after the pet or feeding it more and having to ask the pet to be walked or taking care of in another way. The novelty of the pet and enthusiasm involved becomes interrupted by life and complacency sets in. It's not that this child went out of their way to become irresponsible, it is just that life took precedence.

Relationships start out in such a similar way. We become excited to spend time with another person and enjoy so much with them. We laugh and compliment each other and then one day life interferes and we start forgetting our responsibility to the relationship. We forget to call or make plans. The lack of attention causes the relationship to flounder. By using positive actions and words we nurture our relationships and the strategies you will learn here will help you make almost any relationship better.
Talking it out
Communication it's the foundation of what relationships are built on. Positive communication is needed in all of our relationships because it is healthy and it keeps us free from stress. In order to maintain such a positive environment we introduce a couple of exercises. First one is called The Daily Bulletin. This is when you take the time to talk and listen with your partner. The purpose is to enhance intimacy and should be performed often.

Work with your partner to decide on a time when you will sit and talk about the day's events for 20 minutes.

The goal is daily, however 3-4 times will be beneficial as well.

Commit to meeting times and keep them written down where both of you can see them.

Let your partner begin and speak for 10 minutes.

Ask questions, nod your head and make brief comments making sure to let them know you understand how they feel.

After they are done speaking, try to summarize what they said in a positive manner.

Ask your partner if you are correct in what you understand and if you are not, ask for clarification.

Take your time to share about your day and ask your partner to follow the same rules.

Take time to reflect on how you felt before and after and how much better you feel about understanding each other.

The second exercise will remind you of the power of compliments. When you are anxious or depressed it's hard to think of others and how much you appreciate them, but not expressing it can make them feel unappreciated as well as causes the relationship to suffer. Take a moment to write the Top 10 Things I Appreciate About My Partner.

First write down all the things you cherish and admire about your partner. Include items you feel sincerely apply such as talents, intelligence, caring, helping out, etc. and be specific.

Compliment you partner at least once a day from the list you created or create a new one.

Create a strategy to complete this task every day. Make a habit handing out compliments to everyone you.

After a couple of weeks of giving out compliments, reflect on any changes in the relationship.

If these past two exercises don't fan out well we recommend you see a couple's therapist for counseling. If you can't think of anything you appreciate about your partner your relationship is in serious trouble.

Attending to a Lost Relationship
Losing a relationship can be devastating. Life is imperfect and so are people. Sometimes the loss we suffer is due to death, but other times it's due other circumstances such as divorce, break ups or a relationship dissolving over happenstance. In any case, dealing with a loss causes stress and sometimes depression.

When you lose a loved one it's vital that you still take care of yourself. Making sure you eat and get sleep and stay healthy because grieving take both a mental and physical toll and you'll need all of your resources to get through it. Make sure to ask for help. You can seek helps from friends and family, religious sources, grief support groups and/or mental health professionals. When you are dealing with the loss of a loved one, the better approach is not to hole up in bed or turn to drugs that will only make matters worse, but rather explore your feelings about the person you lost. Review the relationship and what the person meant to you. This process causes you to move on.

Take time to look over the following Grief Questionnaire that will help you explore your grief. Take as much time to answer the questions and don't rush. Expect to feel sadness or even cry, but if you feel you can't handle the exercise at all, please seek professional help.

What was life like with this person?

What did you cherish about this person?

What was difficult about this person?

What lessons did I learn from this relationship both positive and negative?

What has changed about my life now?

What am I grateful for from this relationship?

What am I angry about the most?

What did I enjoy about this relationship?

Compose a letter to the person you lost to provide closure. Express anything that is on your mind.

Becoming Alert
People and the relationships we share with them are irreplaceable. Having said that, after you experience a loss and take the time to grieve and have recovered, it is important to pick up the pieces and move on and fill your life with meaningful relationships and activities. Take the time to help someone else out. It will make you feel better and quite normal again. Talk a little more. Become social again. You don't have to be the life of the party, but simply engaging more and more into conversation with those around you will definitely help you heal. Go out and do something that makes you happy. Even if you feel you aren't ready try doing something that makes you happy. Allow yourself to enjoy things again.

Relax and Enjoy When You Have Anxiety And Depression

Pleasure in your life

Avoid Trouble

Obstacles to pleasure

If you are able to keep yourself in a positive mood, it should be hard to stay depressed, right? The release of the chemicals called endorphins help keep you energize and establish a good sense of identity and well-being. When you are not feeling so well and those depression feeling set in, the first thing you do is begin to withdraw from any fun activities you may have had. This will help to keep you into that funk of no return.

We will help With Changing Your Behaviors

There are too many pleasurable activities to choose from. If you fail to enjoy the activities of life, you can place yourself into emotional distress. The level of worry or sadness you have can keep you from making the effort to join into any activity that can generate feelings of well-being.

In the following chart, look at some of the various activities. Make sure to check any items you have already done or that may sound appealing. In the second chart, make a list of any activity you think you could do.

Shop
Art
Travel
Music
Camp
Sports
Take a bath
Eat chocolate
Drink coffee/tea
Gardening
Read
Massage
Eat a meal
Friends
Family
Sit in the sun
Sex
Sewing
Live sports
Wine drinking
Play with pets
Cards or games
Computer
Sleep
A new hobby
Museums
Walking
Cooking
Movies
Kite flying
Yoga
Drive
Dance
Puzzle
Comedy club
naps

Top Pleasures for Me
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

These lists should help you to make at least a beginning of what you may enjoy. There will be some detail on what can bust up your pleasure later in this section.

Now that you have a list of guilty pleasures, how do you get them into your schedule? This is how you can make the changes necessary to help you keep pushing forward. With the following chart, you should be able to create a calendar of events that will show you pleasure can be planned. This calendar will also help you to understand how you can feel once you start taking time for yourself.

Day
Activities to be done

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Having the association with pleasurable activities and reducing depression, it becomes quite obvious will are on the right track in eliminating your anxiety and depression.

Pleasures that poison

We need to be clear about a few things. Yes, we want each of you to be able to enjoy yourselves in your daily existence. What we do not want to happen is the excessive reactions to this mission.

If you find yourself engaging into unhealthy lifestyles, we ask that you seek immediate mental health advice. We have listed some of the various items we think are indicative of a problem with pleasure.

Drug abuse

Prostitution

Excess of alcohol

Too much sleep

Haning out with undeisrables

Gambling

Reckless shopping

Overeating

Sexual promiscuity

Obsessive exercise

Too much caffeine

Again, we suggest immediate help from a mental health provider or primary care physician if you find yourself in one or more of these activities. These are behaviors that cannot be easily overcome to bring about a reduction to anxiety or depression.

Busting up your pleasure

We hope you were able to locate a few pleasures in our lists. We also hope you were able to place them into your lifestyle easily. We also are realists and understand that this may not be the case.

We keep coming back to distorted thinking. We must keep coming back to this area as distorted thinking will impair your ability to enjoy your pleasurable activities. You do deserve those activities and you are worthy of them. Distorted thinking will keep you from thinking this way.

Decide Fun

There are several areas of depression and anxiety that keep you from pleasure. Some of the thoughts are simplistic and easy. Try to avoid the following thoughts that impair self-esteem.

I don't deserve to have fun

I just don't think I am good enough

If I don't get moving faster, I don't deserve to have pleasure

I should be punished

I let my friends down. I should not have fun

These thoughts are not effective in creating a desire to have any fun. As a matter of fact, they are definitely pleasure killers. If you happen to find yourself at this point, we have another chart for you to use.

Fun thought breaker
Fun thought maker
I don't deserve pleasure.

I should not have to earn pleasure. I need to have some fun each day and I will use pleasure to overcome depression. I am not getting enough done in my life right now.

If I don't get rid of this depression, I will never get anything done. I have to have fun to be more productive.

We have taken the main ideas of pleasure killers and placed them into a format for you to use. We want you to use this chart as a way to keep your pleasure seeking alive and healthy. If you continue to use the charts as we have in this section, you will be able to keep fun thoughts in your life.

Pleasure Charts

Fun thought breaker
Fun thought maker
I don't deserve to be happy.

I can't find enough time to get things done.

I should not take time for pleasure.

I just don't feel good enough.

I should be punished, not rewarded.

I can't be trusted. I let people down.

Facts of finding fun

As individuals, we must be able to make the distinction between too much fun and not enough fun. Many individuals take the stance too much fun is not a good sign. The progression of individuals to only seeking the challenge of intellectual pursuits may not be necessarily wrong, however, there should be some level of entertainment or relaxation. There are benefits to having some fun.

Those who have fun or exercise on a frequent basis have found:

Increased immune function

Less chronic pain

Decreased heart attack

Less stress

Increased life expectancy

Increased self-awareness and well-being

Higher productivity

Better health

What should you do to keep from falling into this type of trap of not seeing the benefit of fun? The simple answer is just consider how important pleasure is to your life. Take time to complete the self-reflection.

Preventing pleasures?

We have already mentioned many of the thoughts that people say when they are dead set into depression and anxiety. The overall impact those two behaviors have on you is they can help prevent you from moving forward and having some good times.

The thoughts of "I am not going to enjoy myself; that sounds boring; I just look stupid; I am too upset and depressed right now have fun; or I just think I am too anxious." continuously bring about the wrong behaviors. These are the types of behaviors will help keep you from creating the positive motivation you need to get out and begin to discover the existence of pleasurable activities.

The Pessimism Pleasure Builder chart can help you make the correct decisions on what you should be focusing on to help build a positive relationship with your mind. In this chart, you will find at least five desirable activities you think might be fun. Make sure to rate the predicted level of fun and THEN compare it to the actual level of fun you had. Again, document your observations.

Activity
Predicted Fun 0-10
Actual Fund 0-10

Coping Strategies for the Holiday Blues - 4 of a 4 Part Series - Getting Help

Part one of this four part series on how to cope with the holiday blues provided a definition of the holiday blues and coping strategies for the emotional aspect of your life. Part two provided coping strategies in the social and family areas of your life. Part three provided coping strategies for physical and financial stress relief. Part four reviews the definition of holiday blues and compares it with depression. The series closes with options for getting help.

What is the holiday blues?

The holiday blues is feelings of disappointment, sadness, stress and being overwhelmed related to holiday experiences. These feelings are triggered at this time of the year when longing for loved ones increases, when yearning for the way things use to be increases, when unrealistic expectations take over, when isolation from family and friends seems like a good coping strategy, and when the pressure to feel merry becomes too much.

How can I help someone with the holiday blues?

Invite them to do things with you. Shopping, cooking, running errands, raking leaves, having dinner with your family. No matter the activity or event the idea is to keep the person engaged, and feeling needed and appreciated. The goal is to deter isolation.

Help them prepare for holiday events/activities. Shopping, cooking, running errands, raking leaves, all things that are easier and better when done with a friend. Your help can help alleviate the feeling of being overwhelmed, and the sense of loneliness.

Listen. Sometimes relief from sadness is as simple as a caring person who listens and validates the speaker's feelings. An opportunity to unburden oneself can be priceless. Remember, listening means being in the moment with the person talking. Listening is not thinking of how you're going to respond. Listening is not figuring out how you're going to "fix it" for the other person.

Share your story/feelings. Empathy goes a long way to help someone feel validated and supported. Sharing your story of holiday blues and how you coped may encourage someone to unburden themselves and feel safe doing so. Sharing your story of holiday cheer may give someone hope that they too may have similar experiences.

Share coping strategies. Provide a copy of this four part series with others. Add to these coping strategies the unique ways in which you have overcome the holiday blues.

Is it more than the holiday blues?

How can I know if what I'm experiencing is more than the holiday blues? The holiday blues are predictable in that a person knows that they typically feel down during the holiday season. The sadness, loneliness and other negative feelings dissipate as the holiday season passes. Depression on the other hand is persistent, that is to say the negative symptoms do not dissipate with the passing of the holiday season but persist well beyond. To others the symptoms may seem to have come on suddenly, but in reality the symptoms have been gathering and deepening over some time. The feelings of sadness, lost of interests, lack of energy, etc. are not typical of the person experiencing them. Physical complaints such as aches, pains, stiffness, or soreness may arise without a clear physical cause. Thoughts or verbalization of suicide may be present.

Seeking Help

If you or someone you know makes suicidal statements, even those that seem benign or harmless, immediately go for a professional evaluation. Hospital emergency rooms, community mental health centers, and private mental health facilities all provide suicide screenings, generally free of charge and without an appointment.

Life coach. A life coach may be appropriate for someone experiencing the holiday blues. The life coach will provide perspective, help the person gain an understanding of realistic expectations, develop a plan to use coping skills and provide non-judgmental support during the holiday season. Consult the directory provided by the International Coach Federation to locate a coach in your area. http://www.coachfederation.org/clients/crs/

Therapist. A licensed therapist may be appropriate for someone experiencing more long-term depression not associated with the holiday season. The therapist will spend time helping you uncover the causes of your depression. The therapist will also help you identity strengths you have to combat the depression as well as discovering new skills to get you healthy and keep you healthy. You can locate a licensed therapist by consulting your states Secretary of State Professional Licensing Board.

Psychiatrist. A medical doctor may be appropriate for someone experiencing long-term, chronic depression. Psychiatrists provide diagnosis and medication consultations and evaluations. If deemed appropriate the psychiatrist will prescribe anti-depressants to help alleviate depressive symptoms. The psychiatrist will monitor you over time for medication effectiveness and side effects. Sometimes immediate symptom relief is needed in order for other forms of help (therapy) to be effective. You can locate psychiatrists by consulting your state's medical licensing boards.

The holidays are meant to be a time of joy, spiritual renewal, togetherness and fun. Often times the pressure to have these experiences overshadows the season and results in the holiday blues. You don't have to succumb to feelings of sadness, worry and overwhelm. Use as many of the coping strategies provided in this series that are right for you. Choose to have a wonderful holiday season.

Coping Strategies for the Holiday Blues - 1 of a 4 Part Series - Definition and Emotional Strategies

The holiday season is upon us! Its fast approach can result in worry and anxiety rather than joy and merriment. This is the first in a series of articles dealing with the subject. This article describes the holiday blues and provides emotional coping strategies to help you avoid or decrease experiencing the holiday blues. The series continues with coping strategies in the areas of social, family, physical and financial. The series concludes with ways to get professional help for yourself or someone you care about.

What is the holiday blues?

The holiday blues is feelings of disappointment, sadness, stress and being overwhelmed related to holiday experiences. Other more general symptoms of the holiday blues include: slowed thinking or response times, decreased energy, tearfulness, hopelessness/helplessness, changes in eating and sleeping patterns and poor concentration. These feelings are triggered at this time of the year when longing for loved ones increases, when yearning for the way things use to be increases, when unrealistic expectations take over, when isolation from family and friends seems like a good coping strategy, and when the pressure to feel merry becomes too much.

How can I deal with the holiday blues?

Managing the holiday blues is possible by making use of coping strategies. Emotional coping strategies is one place to start. Use as many of the coping strategies that make sense to you.

Emotional

Remember and/or emphasize the point of the season. Family, togetherness, good will toward others, and religious connotations should be the focus of the season. Don't get caught up in the commercialization of the holiday.

Don't deny or hide your feelings. If you're feeling sad or lonely or overwhelmed tell someone. Talking about what you're experiencing helps release the burden and solicits support.

Don't dwell on the past. Remember and honor the past but don't dwell. Dwelling on the past intensifies feelings of loneliness, sadness, missing loved ones.

Modify expectations. Unrealistic expectations, either those you set for yourself or those set upon you by others, should be clarified and made realistic based upon what's going on in your life at the moment.

Rely on your faith. Rely on the spiritual support offered by faith and your church family.

Renew your spiritual journey. The holiday season may be a prime opportunity to reacquaint yourself with a spiritual practice fallen by the way or to explore alternative spiritual paths that may be more in-line with who you are now.

Make daily statements of gratitude. Such statements keep you focused on what you have versus what you don't have. This coping strategy also supports maintaining realistic expectations.

Treat yourself. Let this be the one time of the year you focus on yourself. Put yourself first. Treat yourself to something special, a little extravagant or a little on the wild side. If you don't, who will?

Set realistic goals. Be mindful of what is practical for your schedule and lifestyle. Don take on more than is realistic. See a theme emerging here?

Begin implementing these coping skills as soon as you feel the first onset of the holiday blues. Even if you're not sure if what you're feeling is related to the holiday season, use the coping skills to keep yourself healthy and feeling good. Part two of this series provides coping skills regarding the social and family aspects of your life.

Study Results Confirm Benefit Of Treating Patients Suffering From Severe Depression With Deep Brain Stimulation

Study Results Confirm Benefit Of Treating Patients Suffering From Severe Depression With Deep Brain Stimulation

Results from the first multi-center pilot study of deep brain stimulation (DBS) for major depressive disorder were published online today by the Journal of Neurosurgery. The study, conducted at three research facilities in Canada, was designed to replicate and build upon an earlier study by Dr. Andres Lozano and Dr. Helen Mayberg which was published in the journal Neuron in 2005. Sponsored by St. Jude Medical, Inc. (NYSE:STJ), the study demonstrates significant improvement in depression symptoms among patients who are highly treatment resistant.

The results of the study showed that DBS therapy targeted to an area of the brain known as Brodmann Area 25 provided noticeable improvement in depression symptoms and increased overall quality of life in patients who typically don't respond to treatment. The study enrolled 21 patients who on average had suffered from depression for 20 years, had tried in excess of 16 depression medications and were considered disabled or unable to work at the time of enrollment.

At one year, 62 percent of all patients in the study had a 40-percent reduction in symptoms and 29 percent experienced a 50-percent reduction in symptoms as measured against their baseline which was established using the Hamilton Rating Scale for Depression.

"The reduction in depression scores is clinically significant as these patients had previously tried multiple medications, psychotherapy and/or electroconvulsive therapy (ECT) without success," said Dr. Andres Lozano, neurosurgeon at Toronto Western Hospital, author of the paper and a primary investigator in the study. "To see 62 percent of the patients in this study respond at one year gives us hope that this research may lead to a therapy for this hard-to-treat patient population."

Patients in the study were also evaluated using a Clinical Global Impression of Severity (CGI-S) rating scale that measures the severity of their illness. Before DBS, 70 percent of the patients were categorized as severely or extremely ill. After 12 months of DBS, over 80 percent of the patients experienced improvement and none of the patients were rated as severely or extremely ill.

Additionally, study results announced earlier at the American Psychiatric Association annual meeting reported that eight of the study patients returned to daily life activities such as work, school and sustaining relationships with family and friends, and two patients were considered to be in remission.

Participants in the St. Jude Medical-sponsored study featured in the Journal of Neurosurgery were implanted with the Libra™ DBS system which delivers mild pulses of current from a device implanted near the collarbone to small electrical leads placed in the subcallosal cingulate (SCC) area of the brain, a structure within Brodmann Area 25.

"These findings are significant as they confirm the basis on which we established the BROADEN pivotal study," said Rohan Hoare, president of St. Jude Medical Neuromodulation Division. "These results add to the growing evidence suggesting that DBS therapy may help patients who currently don't have an adequate treatment option in managing severe depression."

St. Jude Medical is currently conducting a large multi-center pivotal study at up to 20 facilities in the U.S. and internationally under a U.S. Food and Drug Administration (FDA) Investigational Device Exemption. To be eligible for the BROADEN™ study, participants must:

Have been diagnosed with major depressive disorder

Be between 21 and 70 years old

Have had first depressive episode before age 45

Have tried at least four treatments in their current episode (for example, different medications, different combinations of medications, and/or ECT)

According to the Journal of Neurosurgery article, the most frequently occurring serious adverse events related to DBS were skin erosion and lead extension malfunction.

Depression affects millions of patients worldwide with more than 21 million adults in the U.S. suffering from some kind of depressive disorder, according to the National Institute of Mental Health. Of these, approximately 4 million live with severe depression that does not respond to traditional treatments such as medications, psychotherapy and ECT.

Three Decades of Leading-Edge Neurostimulation Technology

For more than 30 years, St. Jude Medical Neuromodulation Division has developed new technologies to treat chronic pain and other neurological disorders. Today more than 75,000 patients in 40 countries have been implanted with St. Jude Medical neurostimulation systems. Focused on research, St. Jude Medical is developing new technologies to address a growing list of neurological disorders. Clinical studies are currently underway for Parkinson's disease, essential tremor, migraine headache, and others.

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Article adapted by Medical News Today from original press release.

No Difference In Side-Effects When Switching Or Adding Antidepressants

No Difference In Side-Effects When Switching Or Adding Antidepressants

Patients with major depression who fail to see improvement after taking an antidepressant often have their initial medication switched or combined with a second drug. Many clinicians weigh the possibility of adverse side effects when deciding between strategies. New research in the latest issue of General Hospital Psychiatry now suggests one strategy may not be any more likely to be harmful than the other.

More than 16 percent of U.S. adults are diagnosed with depression at some point during their lives and antidepressants are commonly used to treat them, according to a 2005 study in the Archives of General Psychiatry. However, research in both the American Journal of Psychiatry (2006) and the Annals of Internal Medicine (2008) has shown that only 30 to 50 percent benefit from initial antidepressant treatment. Standard second-step options are adding a new antidepressant while continuing to take the original one, an approach known as augmenting, or switching to a new antidepressant.

Headaches, difficulty sleeping and sexual dysfunction are among the common side effects of antidepressants. It was previously assumed that either changing or adding a second medication might exacerbate these effects. But new research unexpectedly found only minimal differences in the adverse side effects resulting from either strategy.

"We believed the augment group would have more side effects than the switch group," said study author Richard Hansen, Ph.D., head of the department of pharmacy care systems at Auburn University.

In the study, nearly 1,300 patients who had not been successfully treated with just the antidepressant citalopram were divided into two groups. One group had their citalopram augmented with bupropion or buspirone. The second group was switched to bupropion, sertraline or venlafaxine. Patients were followed for about five visits over 14 weeks to evaluate what, if any, side effects occurred.

The researchers found that although painful urination and problems with sexual dysfunction were more common in the augment group than the switched group, the differences were not statistically significant.

Hansen said the study should give physicians treating depression a clear take-away message: "For treatment-resistant depression, the decision to augment or switch medications should be based on individual patient's clinical status, as well as the possible benefits and risks of each treatment."

Alan Schmetzer, M.D., interim chairman of the department of psychiatry at Indiana University School of Medicine in Indianapolis, agreed and said the likelihood of his patients responding to the first medication at the first dose he prescribes is around 40 to 50 percent.

"This study tries to answer an important question to which there is currently no research available," said Schmetzer. "It's worthwhile because if we knew it was harder on patients to do the augmentation strategy, then we would first try switching all of the time."

General Hospital Psychiatry is a peer-reviewed research journal published bimonthly by Elsevier Inc. For information about the journal, contact Wayne Katon, M.D., at (206) 543-7177.

Hansen R, Dusetzina S, et al. Risk of adverse events in treatment resistant depression: propensity-score-matched comparison of antidepressant augment and switch strategies. General Hospital Psychiatry. In Press.

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Article adapted by Medical News Today from original press release.

10 Tips for Helping a Depressed Child

1. Take a look at your own life.

Are you depressed? Have you got other issues within your family structure? Are there things going on in your life which could be affecting your child? Your child could be more affected by your actions than you realise; take a good look at your own life and get the help you need.

2. Start talking to the child.

Don't talk at them, talk with them. Really, really talk. Start sentences with I feel or I sense and avoid you always, you should, you never etc. It maybe easier to get them talking when you are both busy and slightly distracted e.g. whilst you are both doing the washing up. You want to be available for them to feel safe and open up.

3. Ask and listen.

Ask 'What's troubling you?' and avoid 'What's wrong with you?' They may not know why they are depressed but listen to how they feel without any judgement. Say 'No matter what you tell me I won't be angry' and stick to it. Whatever the response is, listen carefully with your ears, eyes and instincts. Don't fill in the empty silences but let the child come forward - they always will when given the time and space.

4. Respond with courage.

If what you hear is shocking, breath deeply but don't explode; respond with something like 'I/we will help you get through this'. Save your emotional outpouring for another adult. The child is depending on you. Be a safe haven for the child. They weren't born depressed; something has affected them to make them feel this way. Find your compassion. Become the parent you would want for yourself.

5. Get on their team.

When you have an understanding of your child's issues think about who you need to speak to, recruit, confront etc in order to get behind your child's needs? Become like a manager of your child's 'team' and talk to other members of their 'team' (e.g. teachers) to sort out problems inside and outside the home. Your actions will speak louder than words. They will begin to trust you, open up to you and start to come out of isolation.

6. Set the boundaries.

Children feel cared for, cherished and safe when boundaries for behaviour are set with love and respect. They feel bad if they know they are getting away with things they shouldn't. Make boundaries crystal clear even writing them out and sticking them on the wall if you have to.

7. Feed them well.

Bad food encourages depression. Change their diet. Aim for five portions of fruit and vegetables a day. Leave a bowl of fruit on the table or put some fresh fruit salad in the fridge. Lead by example and eat a good meal with them.

8. Spend more time with them.

Depressed children need time with adults who love them. Spend time with them on their level. Do what they want to do. Do some colouring, go to the park, take them shopping, play games with them etc. adjusting the activity to their age.

A guide to a minimum amount of time to spend with them is:

1 hour a day

1 day a week

1 weekend a month

1 week a year

9. Love them up.

Tell them how much you love them and give them the evidence e.g. 'I love the way you laugh because when you laugh I feel like laughing too and that gives me the best feeling in the world.' Show how much you enjoy them by spending more time with them. The best way to help a child who is depressed is to become the protective, loving and supportive parent they need to express themselves.

10. Sign up both of you for one activity outside the home.

Find an activity for both of you to do together. Undertaking a common interest with your child is a great way of showing your commitment to your child. It can be as simple as a weekly walk. This will help them feel better about themselves which will help them come out of isolation.

Follow these ten tips through and watch them blossom!