Everyone feels "down" sometimes, usually in response to a stressful or sad event in their lives. However, for some people, those feelings last more than 30 days and interfere with their daily lives by making it difficult to participate in previously enjoyed activities. Depression can affect your physical functioning as well. People who are depressed struggle with many problems related to the "slowing down" of their bodies. Weight gain/loss, fatigue, aching, increased susceptibility to colds and flu, headaches, inability to concentrate and memory problems...these can all be symptoms of depression.
Clinical depression CAN BE TREATED successfully, often without the use of medications. There are many things you can do, every day, to cope with depression.
Exercise! This is probably one of the most difficult things to do, when you are depressed, but it is also one of the most effectives ways of battling depression. Brisk walking, running, bicycling, swimming or some other aerobic exercise that increases your heart rate for at least 20 to 30 minutes each day will help release chemicals in the brain that are helpful in coping with depression.
Eat Healthy! When you are depressed, you may find that your appetite is significantly decreased (or increased, for some people). A common reaction to this is to skip meals. Although for some people this results in weight LOSS, most people gain weight. After skipping the meal, they later become hungry. Because they are depressed, they don't feel motivated to make a full meal, so they "snack" on quick items that will fill them up and that taste good. Often, these foods are full of carbs and sugars. Since they are depressed, they aren't very active, so those extra calories are stored as fat. In addition, some studies show that the metabolism of depressed people is actually slower, adding to the problem. To combat this negative cycle, try not to skip meals, even if you only eat a small amount. Eat something healthy, when you are hungry, and try to select fruits, vegetables and less "bulky" snacks. Also, remember to drink plenty of water!
Sleep on a HEALTHY Schedule! People are often surprised that they actually seem to sleep LESS when they are depressed. When we think of depressions, we typically associate it with feeling tired and sleeping all day. However, a very common and highly disruptive symptom of depression is actually insomnia (inability to sleep). Some people experience this as an inability to fall asleep, even when they feel tired. Others experience it as an inability to stay asleep, even though they are not fully rested. The common result is that people struggle to wake up, in the morning. They are tempted to "sleep in," and actually make the situation worse. The best way to manage this particular symptom is to get up at the same time, every day, even if you are tired. Then, go to bed at a reasonable time, that night. You should plan your schedule to accommodate 7 -9 hours of sleep. Staying on a healthy sleep schedule will help prevent the obvious cycle of being awake most of the night and sleeping most of the day.
Things to avoid when you are depressed include:
For More Information:
If you are interested in a clinical diagnosis, visit THE WEB STORE. For a small fee, you can receive a professional evaluation and an individualized treatment plan for managing your problematic symptoms of depression. Even if you do not have a clinically significant diagnosis of depression, you will receive a treatment plan with suggestions and advice for preventing further decompensation of daily functioning. Evaluations and treatment plans are available for both children and adults.
Anxiety is a sense of dread...a stressful sense of worry or concern. Sometimes, it is a normal reaction to a specific situation or set of circumstances. However, lingering anxiety can be clinical indication of a more serious problem. Some research has suggested that anxiety and depression are the result of an imbalance of the same chemical in the brain, just at opposite levels. Many of the behavioral interventions suggested above (for depression) will also provide relief from anxiety. Of particular assistance is the exercise. A regular exercise routine will not only help balance the chemicals in the brain, it is a helpful way of releasing some of the excess energy that anxiety creates.
For More Information:
If you are interested in a clinical diagnosis, visit THE WEB STORE. For a small fee, you can receive a professional evaluation and an individualized treatment plan for managing your problematic symptoms of anxiety. Even if you do not have a clinically significant diagnosis of an anxiety disorder, you will receive a treatment plan with suggestions and advice for preventing further decompensation of your daily functioning. Evaluations and treatment plans are available for both children and adults.
