Helping Your Teen Deal With Depression

While teens are going though many changes, teen depression is not a 'normal' part of growing up! If you suspect your teen may be going through depression, seek some form of coaching or counselling for your teen.

The symptoms of teen depression include:

1. Poor school performance
2. Showing lethargic behaviour and a lack of interest
3. Low energy, prolonged sadness, frequent crying
4. Avoiding family or friends in order to be alone, less willing to socialize
5. Anger, hostility, touchiness (it's not always indicated by sadness)
6. Rebellion
7. Drug and alcohol abuse
8. Thoughts of death and suicide

Based on the symptoms listed above, you may have noticed there isn't a particular pattern to look for when suspecting teen depression. Teen depression can be expressed through a number of inconsistent behaviours. Be alert to any unusual but prolonged changes in your teen.

Here are steps you can take to help your teen out with depression. These exercises require you to make time for your teen. If you don't get the response you are looking for immediately, you need to stay patient and persist.

1. Communication: Communicate, communicate, and communicate. Many parents don't realize they've stopped communicating with their teens until there is a problem. Communicate daily with your teen. If you suspect depression, it will be easier for you to get your teen to open up and see what is causing the depression. Many times depression starts with negative thoughts. Find out what your teen is thinking.

2. Meaning: Once you find out what your teen is thinking challenge the meaning s/he has attributed to the situation. Depressed individuals have a tendency to blame themselves for situations out of their control.

3. Perceived lack of control: Many teens don't realize how much their own behaviour controls what events and outcomes occur. While it's true they have no control over other people's behaviour, they have complete control over their own. Individuals who feel hopeless and believe things just happen to them are more likely to experience depression.

4. Lifestyle: Poor eating habits, no exercise, setting unrealistic goals to prove to parents teen is worthy of their attention is physically and psychologically unhealthy. Model a frequent exercise routine and healthy eating habits. Give your teen healthy attention whether s/he achieves her goal or not. You can provide pointers later, but be sure to notice the effort and courage first. A healthier lifestyle will help eliminate many depressive symptoms.

5. Home experience: Mom and dad focus on the quality of the experience your teen receives at home. This includes the type of relationship you have with your teen and how much time you offer to him/her. Studies have shown that when the home is stable and teens have great interactions with caregivers, they are psychologically and physically healthier.

Best Wishes to You and Your Family!

Why No One Else Can Cure Your Depression

Have your credit cards bills just sent you into a spiral of depression? Well, you're not the only one. This week is said to be the most depressing week of the year and paying off Christmas is just one of the reasons for it.

Not only are we flat broke after the reckless splurge through the run up to the Christmas festivities, we're also missing the sunshine, feeling run down after our exercise programs have diverted into couch potato sessions, caught a winter cold and broken all our New Year resolutions. Yes if you're depressed, it's no wonder! So how do you get out of the dumps?

A change of attitude may just be what the doctor ordered, or not as the case often is. We tend to think that someone out there can cure our depression. It might be the doctor with his 'cure all' medications, a therapist who can soothe all our problems away or our friends who will bolster us back to top form. But, none of these people can actually do this and we are dealing with a common misconception that they can.

It could even be said that an official diagnosis would be a gift because then we would stop looking to help ourselves - why bother when the NHS is going to take care of us through medications or therapy? Part of depression is feeling helpless and in a weird way, a formal diagnosis may be a step back because we begin to rely on others to look after us.

The bottom line is that only we can actually 'cure' ourselves of depression regardless of all the claims other people make. It's hard to take responsibility for our own recovery but the sooner we start, the quicker we'll find that out and the smarter we'll be in the long run because we'll stop waiting for someone to beat the depression for us.

Having said all of that, it's often easier with others' help. So there is a place for others' intervention but self responsibility is the key to total recovery. It's much easier to recover from depression when working with others who are in a similar situation and that's why self help groups are such an underrated resource.

12 Step programs, for example, are full of people who want to change their lives and are brilliant places to seek peer support, especially if funds are low because they rely on donations and you never have to give anything if you can't afford it.

Get to the Bottom of Addictive Behavior and Move On With Your Life

BAM VP - Be A More Vibrant Person In 2012

M is for meditation. Allow time for quiet introspection and problem solving. Ease into it by daydreaming. Gaze out a window and focus on your breathing. While enjoying nature you are doing a form of meditation. Your thoughts are in the moment. Yesterday's worries and tomorrow's challenges do not exist.

Get to the Bottom of Addictive Behavior and Move On With Your Life While we may not be able to control all that happens to us, we can control what happens inside us." - Benjamin Franklin

Jennifer had a life most women would envy. A beautiful home, well-behaved children and a husband who was a good provider. She also had a self-indulgence that she kept secret. It started with a glass of wine in the evening to relax after everyone had gone to bed. She told herself that one or two can't hurt so she added one, then two during the day. Eventually, the fear that she might be becoming an alcoholic began to alarm her.

Is Three Too Much?

Women who drink at home alone are more likely than others to later have drinking problems according to the National Institute on Alcohol Abuse and Alcoholism, a component of the National Institutes of Health. Depression is closely linked to heavy drinking. Among women who drink, 13 percent have more than seven drinks per week. A report from the Dietary Guidelines for Americans indicates this to be above the recommended limits for women based on the lower level of water in a woman's body to dilute alcohols effect.

Getting to the Bottom

Jennifer questioned why she was in such a self -destructive mode. Meditation helped her probe deeply into her problem...take an honest look at what she was doing to herself and ultimately her family. Until recently she was the soccer mom. Her identity wrapped around her children, their activities, their wants and needs. However, as they grew older and more independent, they neither needed - nor wanted so much of her attention.

She felt she no longer had an important role in life. So who was she? What was she supposed to do now? Discontented with staying at home but afraid to venture into the job market made her feel more depressed. She finally resolved to start doing things for herself that would boost her self-esteem.

The **BAMVP stress reduction techniques and "time for me" getaways allowed her to reflect on who she was and what she wanted out of life. She joined a fun exercise activity - belly dancing; registered with a temp work agency to brush up on her job skills and ease back into the workforce. Best of all Jennifer renewed a past passion when she enrolled in a series of art workshops.

Stress Plays a Role in Addictive Behavior

One of the reasons people drink, overeat, chain smoke, gamble compulsively, etc., is to help cope with stress. For people like Jennifer getting to the bottom, uncovering the core issue, is all that is needed to begin to move on. Others may have to hit rock bottom, what I call the "Popeye fed up mode" of "That's all I can stand and I can't stands no more!" That's when they move to action and seek help. Counseling, outreach groups like AA, Gamblers Anonymous, weight management programs, and faith help them to move on with life.

When you deal with what is causing the stress in your life, the addictive behavior becomes manageable. And for some like Jennifer, no longer necessary.

**BAMVP = Breath, Affirmations, Meditation, Visualization, Progressive Relaxation

Depression And Insomnia - Are They Connected Disorders?

Depression can be characterized as symptoms of sadness, frustration, constant feelings of misery etc. Everyone will experience theses types of symptoms at some time, usually they are temporary, caused by situational conditions and will subside fairly quickly when circumstances return to normal. Clinical depression is a diagnosed mood disorder where the feelings of sadness etc are often extreme and are not caused by external circumstances and do not go away but remain for an extended period of time affecting the sufferers life and day to day activities to a large degree.

A person suffering with insomnia will have one of three recognised types of the disorder:

Transient Insomnia - lasting only a couple of days or a week at most

Short Term Insomnia - also known as acute transient insomnia and lasting up to three weeks

Chronic Insomnia - as the name suggests this disorder is longer lasting and occurs every night for an extended period of time

Chronic insomnia can also be split into two separate types:

Primary chronic insomnia - with no diagnosed physical or mental condition being the cause

Secondary chronic insomnia - known to be caused by mental health problems or physical conditions

Knowing the actual cause of a persons insomnia is instrumental in deciding how it is to be treated and whether it will respond well to therapy or will require a sleep medication or perhaps a combination of both.

Many people who suffer with a recognised mental illness or disorder will have symptoms of insomnia, such as interrupted sleep patterns, not being able to fall asleep and waking in the early hours of the morning. This could be because the mind is in constant worry mode and is unable to switch off and relax. At the same time a person who is not depressed but suffers insomnia due to other causes such as a physical illness, pain etc can fairly quickly become depressed due to the extreme lack of sleep they are experiencing.

Studies have shown that even if a person has no prior depressive illness suffers from insomnia they are at high risk of developing a depressive disorder, this is especially so in the elderly and usually more in women than in men of the same age. Insomnia has a negative impact on a persons lifestyle, they then start to worry about this impact and over time will become depressed.

So, we can see that depression and insomnia are in fact connected disorders in that one will quite often be a cause of the other with crossover symptoms occurring between the two.

Insomnia and depression need a correct diagnosis from a doctor who can then decide on the best course of treatment for the individual.

© Andrew Tudor Jones.

Holistic Treatment Center for Depression

The individuals suffering from psychological issues often fail to realize that they need help. It is your responsibility to ensure that your loved ones receive the best care that they deserve. It is not surprising if the family feels frustrated, helpless and exhausted if a member experiences psychological problems. There is ample social stigma attached to these traumatic mental health conditions. Hospitalization may not be the right solution and the weekly therapies may not be the most desirable healing techniques. The holistic treatment center offering a unique psychological treatment approach would help your loved one recover easier than any other treatment regimens.

The number of people suffering from depression is highly on the rise these days. The common emotional and social issues witnessed are less activeness, lesser productivity, feeling of isolation, insomnia, hypersomnia, lack of energy, negative views about life, difficulty in focusing, memory loss, etc. Many experience physical symptoms like fatigue, constipation, muscle pain, etc too. The most common types of depression are normal reactive disorder, grief reactive disorder, seasonal affective disorder and clinical depression. Even though depression has a strong genetic basis, there are numerous other factors that trigger the condition. The psychological treatment clinic would try to analyze the root cause of the condition to suggest the best treatment procedure. If the condition is interfering with the person's daily activities, the individual requires medical help. The holistic treatment center would start with a thorough examination of the person's psychiatric condition. The aim of this approach is to not to minimize the usage of medications, but to offer the most effective recovery. The anti-depressants are often addictive in nature so that it is vital to reduce the incorporation of these to the least.

The proper medication plan recommended by the holistic treatment center focuses in minimizing medications and eliminating unnecessary ones completely. The strategies used include individual therapy sessions, multiple group therapies, holistic modalities like Yoga, meditation, nuerofeedback sessions, family therapy sessions, etc. Sleep therapy, nature outings, massage and acupuncture are some of the unique therapies that you find in a reliable depression center. Immersive care is demanded by each of the individuals suffering from these mood disorders and the absence of this could worsen the situation. The professionals in the care facilities would help the individuals identify their issues on their own, convince them that they need help, help them minimize the conflict with the members of the family and utilize the valuable resources available to them.

The intensive care program offered by holistic treatment center would focus on relapse prevention so that the individual would feel safer and better once he is back to his normalcy again. He would be taught to cope up with the conditions in the real life thereby avoiding the recurrence. Depression, if untreated can be suicidal so that you need to be aware of the vitality in providing help to the individuals in need of it at the right time. If you think that any of your friends and family needs aid, you need to be generous in lending a helping hand. A healthy individual with a sound mind would be beneficial to the society too.

What Is Good For Fighting Off Depression?

Depression is not a sign of weakness. It is a normal reaction to certain events that happen in our lives that we don't like and which we have no control over. It is normal to get depressed once in a while when the situation so warrants it. But of course it's totally another thing when you get depressed more often, sometimes with no particular reason at all, or when your depression comes to the point when your health, work performance and relationships are already compromised. If you don't want either of this to happen, consider these depression busters:

Omega-3 Fatty Acids. You might have heard about Omega-3 fatty acids too often. These essential fatty acids have always been linked to heart health, but studies are suggesting that these are very helpful in warding off depression, too. Eating fish, therefore, will be good for depressed individuals, but experts warn not to do it every day as fish may be contaminated with toxic ingredients. To be safe than sorry, take Omega 3 supplements or Fish Oil with Omega-3 supplements.

Sunshine. As studies show that more people tend to get depressed during the cold months experts suggest that a little bit of sunshine every morning will help keep depression away. But of course, you can't stay too long out in the sun without protection. A good time to enjoy it is before eight in the morning. At 9am, the heat starts to sting the skin already, and that kind of heat will do you more harm than good.

Vitamins. Vitamin B-complex, Vitamin C, and Vitamin D all help to improve brain and nerve function and increase the production of serotonin.

Exercise. A 15-30 minute jog around the plaza or your very own neighborhood can improve your mood. You may not feel like doing it, but you have to force yourself. Once you get into the habit of exercising every morning, you'll begin to notice that you are not getting depressed often anymore.

Meditation and Deep Breathing. Meditation and deep breathing exercises can also lift your mood up while calming your nerves and bringing your stress levels down at the same time. Try this early in the morning or at night before you sleep.

Good Nutrition. Don't let depression ruin your appetite. Eat anyway, even if you don't feel like to. But make wise food choices. Make sure to include fruits, vegetables, and walnuts in your diet. Rather than take comfort in chocolates and junk foods, munch on vegetable sticks instead. Carrot sticks, cucumber and apple slices (minus the mayo dip, of course) are great companions during snack time. Never skip your meals. Have 5-6 small meals a day, instead of 3 big meals. It's important to go easy on your stomach as a sluggish metabolism can set off depressive attacks. Avoid fried and fatty foods, then, and too much sweets.

Talk. Verbalize your thoughts and your feelings. Don't keep them in. Talk to someone you trust - your best friend, partner, parent, relative, anyone. It's easier to cope with depression that way.

Express yourself. Fight depression through art. Doodle, draw, dance, paint, write. Let your imagine run wild. Be creative in coping with depression.

Hobby. Getting a hobby keeps your mind off a lot of things, including depression. If you are immersed in a project, you may even forget that you are actually feeling sad or low at the moment. Think of something you've always wanted to do and get right on it. It's never too late to start anything, you know.

Feeling low? Try these depression-busters and kick depression out of your system!

The Loneliest Illness - Dealing With Depression

If you are one of the millions who suffer with the blues or fear you are on the brink of depression, you are not alone, even if it feels like it. This article is a call to action for anyone struggling with feelings of depression, feelings of hopelessness and feelings of emotional isolation.

In this article we are going to cover seven strategic steps that will help fight against the spiral of depression. Although it won't always be easy to implement them, you will find that after a short time, the pay off will be worth it.

1) Fight Isolation - Do a quick friend and family inventory and see who makes you feel better. Make deliberate plans to surround yourself with people that encourage and lift you up. If you can't think of anyone in your family or social circles, there are always online communities/forums that create fantastic opportunities to connect.

2) Get Moving - Yes I know that everything in you wants to pull the covers over your head or watch Two and a Half Men reruns, but taking even 10 minutes to get up and run stairs, walk around the block or dance like a maniac will give you a more immediate hit of feel good chemicals than any anti-depressant on the market.

3) Watch Your ZZZs - The blues can be made worse by not getting enough sleep, or by getting too much. Getting 7-9 hours of quality sleep every night is a great goal. If you are having a hard time getting to sleep, try a natural supplement like melatonin or valerian root, to support your body's ability to relax and ease into slumber. If you are getting too much sleep than set goals and cut back on it. Don't take naps and commit to a wake up time every morning.

4) Get to the Root of the Problem - The fact that I am a counsellor may make me a little biased, but I have seen amazing results when individuals have taken responsibility for their feelings and taken action towards finding the cause of their feelings. This is a very empowering process and I have seen individuals stop depression in its tracks and transform their experience of life.

5) Nutrition - I know eat more vegetables...blah, blah, blah. This is how I felt too and then one day I started keeping a food journal for a course I was taking. I was shocked to notice that if I had a lot of sugar for more than three days in a row, I would begin to feel blue and lethargic. Food impact how we feel and there is a ton of scientific research to back it up, so make sure you are getting the nutrients you need. Also, be aware of how different foods impact you and consider allergy testing.

6) Natural Supplements - Before you hit the prescription anti-depressants, which can have a number of side effects, try a natural mood enhancer. Both GABA and L-5-HTP have been shown to be effective in supporting emotional health. There are also a number of herbal blends that are a combination of natural herbs proven to help mild depression and anxiety, such as Vitabase's Mood Support or Dr. Weil's Mood Support Formula.

7) Feed Your Spirit - This will look different for different people, but it is imperative to know what feeds your spirit. I have seen a number of people fall into depression by replacing a connection to their spirit with the business of life. I have also seen amazing leaps out of depression by individuals learning to establish a connection with their core. For some this is done in nature, through art or music, through developing a relationship with a higher power or by practicing living in the present. The list is endless, so grab a pen and paper and start writing down what makes you feel the most alive or grounded. What fills your cup?

None of the 7 strategies are quick fixes or solutions on their own, however using them, in the early stages of depression or in combination with the care of a physician, can be very effective. Depression does not have to be hopeless. For some, it can be an invitation to changes that will lead to a better, more fulfilling life.

What Are Some Daily Things To Do To Help With Depression?

Depression can affect your life in different ways. It can hamper your work performance, alter your sleep, cause eating problems, and destroy your relationship with other people. And so comes the need to do something about it before or when it strikes.

Things You Can Do On A Daily Basis To Prevent or Reduce Depression

1. Take vitamin supplements. The following vitamins are essential in warding off depression and its effects:

- Vitamin B-complex. The B-Vitamins, especially B1, B3, B5, B6, B9, and B12 reduce depression symptoms by assisting in the production of hormones needed to control depression, as well as in the conversion of glucose to energy, process of detoxification, and DNA synthesis.

- Vitamin C. Vitamin C is needed in the manufacture of serotonin, the brain chemical that plays a big role in controlling mood.

2. Take Omega-3 Fatty Acids. These are essential fatty acids that help maintain a healthy brain and general well-being. These fatty acids are found richly in fatty fish like Mackerel, Tuna, and Sardines, but experts warn that eating these fish every day is not recommended because these fish are likely to be contaminated with mercury and other toxins. Experts suggest that you take Fish Oil with Omega-3 supplements instead, but be wise with your choice. There are lots of fish oil supplements out there that are either fake or which have not passed the standards of quality for fish oil supplements. Choose only the best kind, even though it may cost more.

3. Enjoy the early morning sun. Except during the winter months, getting a daily dose of sunlight is a great way to prevent depression. Experts have discovered that people who are depressed have low levels of Vitamin D, and this vitamin which is stored in the skin is activated by the sun.

4. Create a healthy diet. Wise food choices for depression include:

- Spinach, peas, legumes and other dark green vegetables that are high in folate. As much as possible, eat them raw or fresh as cooking them reduces their nutritional value.

- Fruits, especially those rich in Vitamin C.

- Chickpeas. They contain iron and Vitamin E which help fight symptoms of depression.

- Chicken. Chicken is rich in Vitamin B6.

5. Develop a healthy and happy disposition by:

- Embarking on a hobby. Do something creative and productive at the same time.

- Spending time with children. It's so much fun to be around kids. They can take your worries away in an instant.

- Volunteering your services at day care centers or hospitals.

- Getting involved with charitable organizations.

- Doing deep breathing exercises. Begin and end your day with deep breathing exercises. Deep breathing stimulates your brain cells and calms your nerves.

6. Make time for yourself. Sometimes, the reason why you feel cranky and depressed is because you are depriving yourself of quality time. You need time for yourself, too. Spend a few minutes alone - it's not being selfish; it's actually very healthy for you.

7. Organize - be it your time and your stuff at home. A cluttered environment adds to your stress that can give you the blues. Have a schedule; make a list of things you need to get done during the day and get right on it.

8. Share. You cannot imagine how good you will feel when you are able to make a difference in someone else's life. Don't just focus on yourself. Learn to share your blessings (material and otherwise). Donate some of your clothes (it's also a way of de-cluttering your environment). Give others the gift of your time.

You can beat depression with these, so get started!

Tips On How To Be Free From Depression

Depression can have a negative effect on your physical and emotional state. Read these tips to find a good way to treat your depression.

Cut out refined and unrefined sugars that leave you with a sugar crash. Sugar rushes into the bloodstream quickly - especially when compared with the complex carbohydrates found in whole grains and other unprocessed choices. Though you get a quick blast of energy and spirit it will quickly dissipate, resulting in a feeling of malaise and depression.

Next time you start to feel depressed, read a book. A book provides a temporary escape to a different world. Reading can give you a distraction and provide a little time away from the hassles of depression.

Antidepressants are a help in re-balancing the chemicals in your brain. However, this is not a cure-all approach. To be most effective, medication often needs to be combined with therapy and/or other treatments.

Go outside and soak in some sun each day. Studies show that depressed people who get limited amounts of sunshine tend to feel worse.

For the depressed, alcohol should not be consumed. Alcohol can intensify depression in people who are already feeling depressed. Remove all alcohol from your household so as to avoid being lured by it, and attend an AA meeting if you feel that you are at a point where you should do so.

Understand why you're depressed. Depression is both psychological and physical. If you stay anxious or stressed for a time period, your brain may slow down on serotonin production. When serotonin is low, the symptoms of depression increase. A doctor may prescribe antidepressants as part of your treatment plan; many of these medications work by stimulating your brain to produce more serotonin. There are, of course, some natural methods for increasing serotonin levels. Staying away from stimulants like coffee or alcohol, getting plenty of sleep and exercise, and eating healthy foods will all better prepare your body to fend off depression.

One way to help with depression is to do your best to remain positive about everything no matter what the circumstance. Staying positive will help you seize on opportunities to move past your depression when it is possible.

Being unemployed for a long period of time might have a negative effect on your mood. When you are out of work, losing income is overwhelming, especially if you are responsible for your family's well-being. Lacking the funds for your bills can make you feel even worse for being out of a job, even if you know it will end soon.

Doing too much will backfire, so keep things simple. Working on only a few things at a time is the best approach, using small steps that you can sustainably work through. Spreading yourself too thin can actually make it harder to solve your problems, causing you to be more depressed.

Depression can be difficult, though if you practice some patience, and put in some hard work, you will be able to beat it. Ask your doctor and do some research on the best strategies against depression. Apply the advice from this article to start fighting off your depression.

Hammock Therapy For The Winter Blues

Do the shortened hours of daylight and the colder days of winter cause you to feel the "winter blues"? If you notice that you feel a bit gloomy some days, there are some fairly simple things that you can do to brighten up your day and your mood! This is not to be confused with a true, clinical depression, that may require medication, although, even if you do require medication for a depression condition, they may still help you. Swaying in a hammock or a hammock chair, is a relaxing, yet uplifting, activity. There is no other feeling quite like it! Choosing one will depend on the space allowed in your home, and a bit of creative thinking. A hammock chair can be hung from the ceiling in a corner of your room, or a hammock chair stand can be used. If the space in your home allows, a hammock, hung from the wall, ceiling, or in a stand, in a large room, is equally beneficial. You can spread out and lay down in a hammock, yet, some hammock chairs allow you to completely stretch your feet out, also, so choose wisely. Find a color or print that makes you feel good, and will look nice in your room. It doesn't have to be the same color, just look appealing as an accent piece. Spend some time here reading an uplifting book or listening to music that you enjoy. Be sure to choose music that lifts your spirits, not lonesome or sad music, that makes you want to cry. If you can place it near a fireplace or a sunny window, then all the better. Make it a priority to spend some time in your special spot every day, even if only a short time is available. It will become your haven, and when you sit or lay down there, you will start to feel better.

Some other actions you can take, that are great for lifting spirits, are adding some bright colors, scattered here and there, throughout your home. A bright, pretty vase on your kitchen or dining room table, with a fresh flower bouquet, will make you smile every time you look at it! Just add that to your grocery list each week! The grocery store flowers are just fine, and you will never miss the money. In fact, they will bring you so much more in enjoyment. Aroma therapy is a wonderful way to lift spirits, by way of candles or essential oils, in a diffuser. There is much study on this, so one of your books to read, in your special spot, could include this.

So, picture this: it is a gloomy, winter's day, and you are feeling down. You recognize this, so you grab your book, put on some uplifting music, light a candle, and head for your haven, your beautiful new hammock chair, in your favorite color! You stretch your feet out, take a few deep breaths, open your book, and realize, you are already feeling brighter!

How Can You Improve Your Light Depression Symptoms At Home?

If you are experiencing light depression symptoms it often means that what you are having is a simple or mild case of depression. That kind of depression can be managed easily. It usually does not require medical treatment, unless it occurs frequently over the course of several months. If it does, then your depression is more serious than what you think.

Mild Depression Symptoms and How To Reduce Them At Home

Depression often manifests in the following signs and symptoms:

Feeling of sadness

Loss of interest in physical and social activities

Sleeping problems

Eating problems

With mild depression, the symptoms are generally the same, only less extreme so as not to cause a major impact on your health. Anyhow, here are some helpful advices aimed at reducing depression symptoms at home:

Start eating right. Get on a healthy diet and stick to it. Know what to eat and what to avoid.

Junk foods are loaded with junk, and must be avoided as much as possible.

Foods that are high in carbohydrates and sugar content, caffeine, alcohol, and preservatives only serve to worsen depression symptoms, and you'll be better off without them as well.

Finger foods will be very helpful for people with mild cases of depression - keep them handy.

Eat more fruits and vegetables and food items high in Omega-3 fatty acids.

Try to get a restful sleep by:

Having a warm, relaxing bath at night. Try infusing your bath water with lavender salts to make it more relaxing.

Having a light dinner, topped with a cup of hot ginger tea or relaxing chamomile tea.

Shut down your computer or TV set or anything that can get in the way of your resolve to sleep.

Maintain a sleeping routine.

Give yourself a break. At the end of a stressful day, make time to unwind.

Go for leisure walks or do some window-shopping.

Go on long drives from time to time or have a vacation trip once or twice a year.

Read anything that will make you laugh or put a smile to your lips. Try reading comic strips if you are not fond of reading at all.

Work on a favorite hobby. If you know how to play the piano, hit on some keys. If you are a writer, write your thoughts down. Do anything creative to express yourself.

Exercise.

Try meditation techniques and deep breathing exercises.

Take vitamins.

The B-vitamins are especially known for their role in warding off depression. Make sure you get a daily dose of the essential B-vitamins.

Vitamin C has a key role in the production of serotonin, a chemical in the brain that controls mood.

Omega-3 fatty acids are essential fatty acids that are needed in the development and maintenance of a healthy brain.

Talk to someone. Verbalizing your feelings is a good way of coping with depression. Seeing a psychotherapist can be very helpful in controlling depression at this stage.

Mild depression typically lasts but a few days. If your depression symptoms last longer or if you are losing sleep (or oversleeping), losing (or gaining) weight, losing concentration, or showing signs of anemia, getting professional help will be extremely wise to keep the depression from progressing. As you know when it comes to the point that your physical health and mental well being are being challenged or compromised, a more serious mood disorder is in the making and you need to take more drastic actions as soon as possible.

How To Stop Depression From Stopping Your Life

One of the worst conditions a person can suffer is depression. It can lead to many different emotional responses, particularly lack of hope and helplessness. These feelings can bring your life to a standstill. Here are some methods you can use to continue doing the things you enjoy.

1. Make sure you do something productive every day. Sit down the previous evening and make a to-do list, making a note of everything you'd like to do the next day. It may be shopping, or taking the dog for a walk, but make sure you do something. If you wish to plan more activities in your day, then that's great, but don't be too disheartened if you don't achieve them all. So long as you're doing something, then you're on the way to winning your battle with depression, and proving to yourself that you have control of your life.

2. You may find it difficult to even contemplate doing any of the things you've been used to doing when you're experiencing a bout of depression. It's difficult, but try to fight the desire to do nothing. Dig deep inside yourself, and you will find the courage to do some of your usual activities. This has to be positive for you, and you need to see it as being such.

3. It's really important that you have support from family and friends. It's very easy to want to shut yourself away and not talk to anybody, but doing this will have an even more negative impact. Phone a friend and go round to their house for a coffee - you'll get yourself out of your house, and you'll have the company of somebody else as well. Your friends and family need to know how you're feeling if they are to be able to help you, so make sure you tell them.

4. Perhaps this would be a good time to consider taking up a new activity. How about learning how to snowboard, or take up oil painting? Do something you've never considered before - it really could give you a much needed boost.

Remember that depression does not make you who you are, and you have control of your life. Don't let it stop you from doing the things you enjoy doing. With help from trained professionals, your friends and family, you will be able to continue enjoying your life, doing the things you've always done.

Fighting Depression, With Food?

I think we all, if we're forced to fess up about it, have some sort of sense of what is better for us to eat, depressed or not depressed, and what is generally--how to put this delicately--junk?

I mean, if the foods you see below make up, say, 87% of your diet, we all have a sense that that's less than ideal, right?

But now there's real, solid research that indicates that staying away from processed foods has preventative measures, when it comes to depression.

Entitled "Dietary Pattern and Depressive Symptoms in Middle Age" (and I see no reason why I can't count myself among the middle aged, so no comments, please), published by Dr. Tasmine N. Akbaraly et al in the British Journal of Psychiatry, the article concludes that a diet rich in processed food--in contrast to a diet rich in whole foods--is actually a risk factor for depression. They conclude:

"Our results suggest a protective effect of an overall diet rich in fruits, vegetables and fish, whereas an overall diet rich in processed meat, chocolates, sweetened desserts, fried food, refined cereals and high-fat dairy products seems to be deleterious for depression."

Now, that's unpleasant, I admit, particularly to those of us who think a chocolate omellette, then a Nutella sandwich, and, finally, salmon in white chocolate sauce, comprise a satisfying breakfast, lunch and dinner menu-provided the salmon meal is topped up with Hershey Kisses.

[Frankly, I think the word 'chocolates' just snuck itself in there by mistake, and when I read it I assume it's just a typo.]

But, as one of my friends, a real southerner with a perfect drawl, once informed my adolescent daughter, complaining about some nonsense: "There's a lot of things you're going to find out about in this life, my dear--and most of them ain't pleasant."

Do it for yourself--start cutting down on those empty caloried, high-processed foods, and add unprocessed foods, add fish, fruits, nuts and veggies. So maybe you'd never have been prone to depression in the first place, and thus wouldn't need this kind of diet. Well, looking it over--it really can't hurt you much anyway, can it?

Clinical Depression - How To Find A Treatment

In the past finding any information about clinical depression was very difficult, because of the stigma that came with any mental illness it was just not talked about and sufferers felt ashamed and embarrassed to even go and see their family doctor about their symptoms.

Nowadays, thank goodness, this is changing for the better. Mental health issues are beginning to be understood more and the majority of people no longer look on someone who has symptoms of a mental illness as "nutters" or "headcases". It has taken a long time but a mental "illness" is now being looked on as just that, an "illness" just like any other condition, physical or otherwise. We no longer get locked up for life in a mental asylum as our ancestors would have been.

A lot of people with symptoms of clinical depression now feel they can talk to family or friends about it without being embarrassed and without fear of ridicule.

The next step, if you feel you are suffering with clinical depression will be to see your family doctor as soon as possible so a correct diagnosis can be made. Remember, doctors see this condition every day and have hundreds of patients coming to them looking for answers and treatment, there is nothing to be afraid of or embarrassed about visiting the doctors surgery.

If your doctor feels you need further help he will refer you to the mental health team which will include psychiatrists, therapists, counsellors etc, if your condition is mild to moderate depression he may first try medication for a short term to see how you respond before deciding on further treatment.

In the age of the internet there are many thousands of places to find information about clinical depression. Educating yourself in this way is a good idea but do not take everything you see and read about as absolute fact, remember a lot of these sites have sprung up and the site owners have no education or experience in mental health. At the end of the day your doctor and psychiatrist have spent many years in medical school, training to be the best in their field so these are the people you need to take advice from regarding your health, mental or otherwise.

Your doctor or mental health team will decide on the best course of treatment for your individual symptoms, not everyone with clinical depression will have the same symptoms so every case must be dealt with differently.

Remember, it is an illness and it can be treated, so don't delay in seeing your family doctor.

© Andrew Tudor Jones

Controlling Your Outlook On Life

Research has shown that positive thinking can increase your energy levels and make you happier. This might seem like a tough thing to do, though. How are you supposed to stay positive all the time, especially when times are rough? The answer to this will differ from person to person, but what the basic common denominator boils down to is that your attitude plays a large role in your mental health. Simply wanting to feel better can make you take steps toward actually feeling better. And when you are feeling better, you can do the things that you most enjoy doing.

This might seem psychosomatic, and in a way it is. But it doesn't matter how you get to feeling better. The end result speaks for itself. If this strategy works, even if it is a psychosomatic thing, why would you not do it?

In his book Feeling Good, Dr. David Burns takes a look at depression and how it can be beaten. His methods are mostly psychological in nature-in fact, he has seen results in depressed patients even without the aid of antidepressants. Simply changing your outlook on life can make you feel better.

If this is true, and there are many studies out there that indicate that it is, manipulating your outlook on life's events can actually make you a happier person. With so many people suffering from depression, anxiety, nervousness, and guilt, this is astonishing news.

How do you change your outlook? That remains the toughest question in Dr. Burns' research. He encourages patients to find the root causes of their problems-this is something that medications cannot do. Medications will help with the symptoms, but they do not pluck the root of the problem out. It's like mowing a lawn; the grass is cut short, but it isn't killed. You will have to mow it again next week.

Finding these root causes and turning them inside out can help you to fight against whatever limitations your depression has imposed upon you. This is because your depression isn't the thing holding you back, it's actually yourself. When you realize this, you become empowered to take back control of your life.

For many senior citizens, these problems might seem impossible to solve. But the truth is, the majority of the depression-like problems that seniors face can be treated in this manner. Antidepressants can be added in order to help speed the process along, but they cannot totally cure you. Mixing psychotherapy with medications is a great way to get the ball rolling and fight against the roadblocks that you face. Of course, you will want to find a doctor that you trust and who has experience with this type of situation. The bottom line is: you are the master of your outlook on life.

Understanding and Mitigating the Risk Factors of a Depressive Disorder

The scope and variety of risk factors associated with a depressive disorder are so extensive it is almost pointless attempting to identify how likely any one person may be predisposed to the illness. This all-encompassing characteristic of depression serves as a warning that none of us are immune. The risk factors not only touch upon several areas of a person's current life, they cover a number of interactions and the interplay between genetics, biochemistry, upbringing, recent stress, and personal adaptability. Even though the characteristics are across-the-board, it is possible to extract and explain the current causes that pinpoint why a person is distressed. In many cases the nature of the illness boils down to genetics and stress. This ranges from a family history of mental illness to stress-related events such as marital difficulties and unemployment.

Though we share common experiences and produce similar emotions, we are all one-of-a-kind and respond to adversity in a singular fashion. How vulnerable is a person? Again, this requires understanding the overall genetic influence, the physiological and neurological chemistry that exists, plus assessing the circumstances affecting a person's life. What are the biological traits? What developmental experiences has the person faced? What kind of personality do they have? How well-positioned is a person to seek help? Is there a support structure available? Once gathered, the evidence will provide important information that will help to predict the course of the illness. Of course, an emotionally, well-rounded individual with no family history of mental illness, will probably respond more positively to unfavourable events. This should aid recovery if a depressive disorder is experienced.

Specific stressors clearly play a significant role in the onset of the illness. The ability to cope with serious events such as the loss of a loved one is impossible to quantify exclusively as it will depend upon several factors. In addition, there are unique phases in a person's life which will influence how capable a person is of responding to a setback. How a woman responds to pregnancy or a man to redundancy will vary from person to person. The shifting sands of experience as one stage ends and another begins will test our adaptability and resilience.

It is crucial to make the effort to comprehend that every person is remarkable and unusual in their own right. The meaning attached to an event by a person needs to be evaluated. We all have our own inimitable story and once narrated it can form the basis for the subsequent treatment and management of the illness. NLP is particularly useful for eliciting the meaning attached to an event. Behavioural flexibility can make a key difference to the manner in which an event is interpreted.

Facing up to the mental and physical demands of aging confronts all of us. Somatic disturbance and mental tiredness make considerable demands on a person. Not only can the flesh be weak, the gradual and successive build up of difficult events do tend to accumulate to test the spirit. This mixture of adversity can lead to a depressive disorder. The capacity to enjoy old age can impose its own unique challenges.

Fortunately, many people accept life has its challenges and that stress, though thematically persistent, can be overcome especially with a positive and philosophical mindset. NLP does provide a structure of how to model a state of excellence to bolster a preventative outlook and assist in a recovery process. Though the combined biological, psychological, social, and possible spiritual factors in a person's life can be complex, it is vital to access and assess this information to outline the best course of treatment. Perhaps the most complex factor is gaining a better understanding of the psychological profile of a person. This can take significant digging to flesh out any recurring patterns of difficulty. However, when combined, these factors can provide a useful framework for understanding the behaviour of a person. A depressive disorder can be tackled and overcome with the use of medication supported by psychotherapy.

What Cause Depression?

There are many things that cause sadness, but we can pick some major causes why many are so depressed today. These 9 factors below are known to be the answers to the question, what cause depression?

1) It might be your current life situation. Is your situation going bad physically, financially or emotionally?

People suffering with physical diseases are prone to be depressed especially if the pain is severe and long. Physical insecurities can also include old age. This can be depressing even to those at early 60's.

Some too who are struggling financially can easily be depressed. Unemployment can cause a lot of anxieties and distresses that can rob our peace of mind. Family relationship breakdown had caused many to feel that life is useless and worthless. If either of these is your current life condition would I say it's normal for you to get depressed. This situation is generally overcome by most persons in a relatively short period of time. But they trigger real depression to some.

2) Are you suffering from metabolic problems? Low blood sugar? Anaemia, mononucleosis, diabetes, cancer or other illness that might contribute to weakness and discouragement? Yes sometimes even we are at the most favorable circumstance, physical body's irregularities can damage our normal circulation and can cause unwanted moods. A woman at her menopausal stage suffers from mood swings or someone who has very poor metabolism suffers from quick irritation. These are just some of the body problems that contribute to the cause of depression.

3) Hurtful past experience is one of the major causes of depression. Children with unloving home or who suffered from child abuse often known to be depressed as early as in their teenage life. Sometimes we just think our teenagers became bad when they take drugs, engage in immorality and drunkenness, but it is all because they are depressed and wanted to destroy their lives. Parents must then be sensitive for the reasons that their children are turning to such vices.

4) Divorce and separation are highly known when it comes to major cause of depression. Because of too much emotional anxieties and feelings of regret, the broken-hearted person slowly develops this negative views and to the point of depression.

5) Another cause of depression has something to do with the weather. Especially in places that winter stays for 6 months or more. Gloomy days mean gloomy heart for them. But usually this kind of depression relates to some sad events happened in their past. The gloominess of the weather triggers the memories and brings back the pain of the past. People who suffers from SAD or sad affected depression often feel depress when the month or the season that they experienced emotional trauma is here again.

6) Bad motives too can also be a source of discouragement. Sometimes when our pride is hurt because we lack humility, it can rob our joy and make us feel negative with ourselves. If someone wants to be the first in everything, the attitude me, myself and I can be dangerous and damaging to us. This can also lead to frustration because we are not what we expected. We then will hate ourselves and develop self-pity for nothing. Modesty is the key to avoiding such kind of attitude. If we are modest, we will realize our limitations and accept that not everything we do will be successful. Failures are normal and there's no reason to feel bad about ourselves. Our good relationship matters if we are to maintain joy in our life.

7) Another main reason what cause depression today is what is common in the news around the world. To mention just a few of the disasters like tsunamis, earthquakes and so and so forth had caused a lot of tears and fears around the globe. By losing their love ones, their properties and everything that they had accumulated for years are strong reasons for being depressed.

8) Some said that one cause of depression is being alone. No man is an island. People need people. We need friends to cheer us up when we are blue. Sadness and emptiness surrounds us when we feel locked behind close doors. We need good friends to whom we can talk to.

9) Poor diet can be another cause of depression but sometimes poor people who lacks food nutrition because of their limitation can be happier than the rich. But certainly poor diet can have a big impact on our physical body. It can certainly trigger or worsen depression if you eat junk and unhealthy foods or skip your meals. All these things can be a factor of what cause depression today.

Well, the above are some points that will answer the question, what cause depression? It will add to the causes you already know about your depression. Really depression is being suffered by many people around the globe. But just like any other illnesses there are some ways or remedies we can do. Like other diseases that are treated, minimize or relieved. Depression and its symptoms can be of the same idea. The only difference is that depression has a lot to do with the mind. Therefore let us find out how to deal with it and help ourselves fight against the damaging effect of depression.