Tag Archive for: Depression Tips

3 Effective Ways to Beat Morning Depression

BY GREG MELBOURNE Do You Dread Having to Wake Up in the Mornings and Face the Day? 3 Ways to Beat Morning Depression Do you experience feelings of fatigue, extreme sadness or hopelessness first thing every morning? Perhaps these feelings fade as the day goes on, but they’re back again next morning. You could be experiencing […]

5 Sleep Tips That Can Help With Depression

We all feel a little blue from time to time. Sadness is a fundamental part of the human condition. For the majority, feeling down is often a temporary experience connected to specific events. For others, a sense of sadness or hopelessness can be more persistent—this is what we all know as depression.

Depression is a serious condition that affects every aspect of a person’s life, from their appetite to what they think and feel to their ability to sleep. Treatment for depression differs from person to person and can involve therapy and medications, such as cognitive behavioral therapy and antidepressants. While the pros and cons of certain treatments are regularly debated, what isn’t up for debate is the affect a healthy sleep routine can have on a person experiencing depression.

The relationship between sleep and mental illness, specifically depression, is complicated. Some people find they can’t sleep at all, while others find they can’t stop sleeping. It’s not consistent for everyone. But everyone experiencing depression should work to improve and regulate their sleep because there are only benefits to be had. So, here are some tips to help improve your sleep, and with it, your mood.

Turn Your Bedroom Into A Sleep Sanctuary

Your bedroom should be a dedicated Zen palace of sleep. Too much noise, light or distraction can make sleep harder. So, make your room as dark as possible. Blackout curtains or blinds can be a helpful investment. If environmental noises bother you, then experiment with a “white noise” generator to drown them out. Ensure your mattress is up to the job. Laying down each night on an old, saggy or squeaking bed can inhibit your ability to sleep.

If you can’t sleep, don’t just lie there tossing and turning—get up and move to another room. Do something low key like reading a book or listening to some music. Then, when you are ready, return to your bedroom to sleep. This way, your brain will begin to associate your bed (and bedroom) purely with sleep and not sleep problems.

Keep A Regular Bedtime

Getting into a regular sleeping routine is easier said than done when living with depression. But the benefits of heading to bed and waking at the same time every day—weekends included—is enormous. Some of those benefits include being able to wake up more easily in the morning and feeling more energized and focused throughout the day. Research has found that keeping a consistent bedtime is just as important as the length of time a person sleeps. Our brains respond well to routines and keeping the same routine will help combat feelings of lethargy.

Get Into A Bedtime Routine

Avoid starting any difficult or potentially stressful tasks close to bedtime. Allow at least an hour before bed to slow down and unwind before even trying to lay your head on the pillow. This means avoiding any devices with screens. The blue light they emit overstimulates the mind and suppresses melatonin production, a hormone that promotes sleep. Plus, watching movies or scrolling through social media may lead to increased levels of stress. Try reading a book or magazine instead of reading posts and news online.

Start Exercising Regularly

Regular exercise is great for anyone with depression, and it helps when trying to get into a normal sleep routine. Double win! Exercise releases endorphins—the body’s natural antidepressant—which can seriously improve your mood. So, get into an exercise routine. This can be as simple as walking for at least 30 minutes a day, attending a yoga class or just doing some jumping jacks in your garden.

Go Outside Every Day

I know it can be tough to drag yourself out into the world. Somedays, you just want to lock yourself away and see nobody. But fight that feeling and get outside. Sunlight is full of Vitamin D, which is a great mood enhancer. Not only that, seeing the sun frequently helps your circadian rhythms recalibrate and get back into a rhythm. If you truly can’t face the outside world, at least open your curtains and let the day come to you.

Depression is tough, and while the steps above all look simple, we know that when that big black dog is on your back, nothing is simple.

If you’re experiencing depression, remember there are people out there to talk to. Don’t suffer in silence. Speak to a health care professional, a friend, a family member or even a stranger who has been through similar experiences. Getting your worries out in open is the first step on the road to good health.

By Sarah Cummings

https://www.nami.org/Blogs/NAMI-Blog/January-2018/5-Sleep-Tips-that-Can-Help-with-Depression

Millennials And Mental Health

As a mother of two Millennials, I’ve noticed differences between their generation and mine. Like how they prefer to spend money on travel, amazing food and experiences rather than physical things like homes and cars. These aren’t negative qualities—just different.

There is one difference I’ve noticed that is extremely positive: how they view mental health. I recently had a conversation with my oldest daughter, Mackenzie, who struggles with anxiety.

“Mom, you wouldn’t believe how many people my age talk about mental health,” she said. “It’s not a taboo subject anymore. I know a lot of people at work and friends outside of work who see therapists or take medication for anxiety and depression.”

I couldn’t hide my smile. Obviously, I’m not happy they’re dealing with mental illness, but I’m glad they’re not afraid to bring up the subject. My experience growing up was completely the opposite. I felt totally alone. My panic attacks began when I was 10 and I kept it a secret. I didn’t want to be seen as strange or different. By the time I was in my 20s, I panicked every time I drove or went to the grocery store. I knew my symptoms weren’t normal, but I still said nothing. Stigma and fear kept me quiet.

Meanwhile, Mackenzie was 23 when symptoms of anxiety first started to show. At first, I don’t think she wanted to admit she was having problems. She spent hours at the office, working her way up; she rarely took time to relax, never thinking much about her mental health. She blamed her lack of sleep on her motivation to get ahead, and her lack of appetite on acid reflux. But there was a deeper problem.

Mental health conditions run in our family. My mom had depression. My youngest daughter and I have recovered from panic disorder. Mackenzie was aware of our family history, and maybe that made it easier for her to talk about her symptoms. But I think the main reason she was encouraged to get professional help was that she heard her friends and coworkers openly discuss their mental health issues. Mackenzie didn’t feel ashamed or alone.

Millennials are often referred to as the “anxious generation.” They were the first to grow up with the constant overflow of the Internet and social media. The Internet can make life better, but it can also make life complicated, as Millennials often compare their personal and professional achievements to everyone else’s. This can result in low self-esteem and insecurity.

The world is at Millennials’ fingertips, but they also feel its immense weight. “Everything is so fast-paced and competitive. Part of that is social media,” Mackenzie told me. “The sense of immediacy—everything has to happen right away, at the click of a button. There’s pressure to constantly be ‘on.’ To look and sound perfect, and act like you have it all together. But you don’t.”

She continued, “I’m relieved my friends and I talk about being anxious and depressed. I don’t have to pretend anymore.”

2015 study by American University said that Millennials grew up hearing about anxiety, depression, eating disorders, and suicide, and they are more accepting of others with mental illness. Millennials are more likely to talk about mental health than their parents or grandparents. As more people speak out, the stigma surrounding mental illness is beginning to lessen.

Word is spreading through social media that mental health is an important part of overall well-being. Celebrities are openly sharing their struggles. The younger generation is learning about mental illness at an earlier age (thanks to programs like NAMI Ending the Silence).

It’s still difficult for many people to be open about their mental health issues—I’m not saying stigma is completely gone. But at least it’s not a totally taboo subject, like it was when I was growing up. I’m thankful Millennials are helping to break that stigma barrier a little further. I’m so glad my daughter doesn’t feel alone.

Jenny Marie is a mental health advocate and blogger. Jenny is married and has two daughters. Her blog is called Peace from Panic.

https://www.nami.org/Blogs/NAMI-Blog/December-2017/Millennials-and-Mental-Health

The Power Of Pet Therapy

I remember when I was seven, my Great-Uncle Benji said to my parents, “Allison needs a dog.” It was at that time, my life changed. I was a very quiet, reserved kid, but dogs brought me out of my shell. They were with me during good times, painful times and major life events—and loved me no matter how I reacted to these situations. They remained stable forces in my life, even during the darkest turmoil.

Nowadays, I work with clients who live with depression, anxiety and addictions, and they don’t always feel like there is hope. It’s hard for them to see light in the midst of their darkness, and peace seems so far away. But when I use my dogs during pet therapy visits, I see how animals brighten up a person’s mood, even if it’s for a short time. That moment allows a small trickle of light into that person’s heart, which may not have been there before.

During one session in particular, a client asked if she could get on the floor because she wanted to talk to my therapy dog about something “very important.” She buried her head into my dog’s fur and talked about the horrible week she had endured. Stroking my dog’s fur, my client was overcome with a sense of calm in a way I could not have accomplished by merely talking with her. No judgments, no expectations—just a furry hug.

When we’re facing despair, loneliness, chronic health issues, depression, addictions, or anything beyond our ability to cope, a pet can help ease the pain. He or she can give us a reason to get out of our thoughts to focus on a sense of purpose. The relationship we have with our pets is real and symbiotic—what I give to my pets comes back to me in ways that can’t be measured.

Research shows the benefits of pet therapy (in fact, its first known use dates back to the 9th century!). Boris Levinson was the first clinician to truly introduce the value of animals in a therapeutic environment. In the 1960s, Levinson reported that having his dog present at talk therapy sessions led to increased communication, increased self-esteem and increased willingness to disclose difficult experiences. Ever since, people have been turning to pets for comfort and support during periods of emotional turmoil. Hugging and speaking with a pet who won’t judge you for your feelings or thoughts is cathartic and helps people get through rough times. Pets also reduce symptoms of anxiety or depression, giving people a reason to get up in the morning. Other benefits are unconditional love, acceptance, a “buddy” that encourages physical activity, which leads to healthier lifestyles.

If you’re unable to own a pet, there are many ways to reap the benefits of a pet relationship. Volunteering at a local shelter or helping rescue groups or pet therapy organizations such as Pet Partners (a national organization that promotes positive human-animal interactions) are ways to save pets’ lives, and possibly your own.

By Allison White, ACSW, LCSW, CCDP-D

https://www.nami.org/Blogs/NAMI-Blog/November-2016/The-Power-of-Pet-Therapy

You’ll Be Happier If You Let Yourself Feel Bad

There’s a moment in Oscar Wilde’s novel The Picture of Dorian Gray when the title character declares war on his feelings: “I don’t want to be at the mercy of my emotions,” Dorian says. “I want to use them, to enjoy them, and to dominate them.” Basil Hallward, the artist who had painted Dorian’s portrait, becomes fearful of his subject’s newfound aggression: “You talk as if you had no heart, no pity in you,” he says. But Dorian, in the throes of an existential crises, isn’t listening; he wants control, most especially over how he feels.

It’s not an uncommon desire. In fact, it may be a near-universal one. With varying levels of success, we try to hold on to good emotions and ward off the bad ones — but research suggests that those efforts, at least when it comes to negative feelings, may be misplaced.

For many, accepting our negative emotions appears counterproductive, especially because it gets in the way of what motivates us. Our negative emotions can act as catalysts and adrenaline boosts — nervousness in the face of a closing deadline, for instance, might help push you to finish your task on time. Often, though, people don’t use their negative emotions so productively; instead, many tend to get stuck in their negativity, spiraling downwards. It’s hard to accept your emotions — both positive and negative — and let them pass by. Dorian Gray certainly never could.

But studies have shown that the ability to embrace your negative feelings can provide a slew of benefits. Those who accept all their emotions without judgment tend to be less likely to ruminate on negativity, less likely to try to suppress mental experiences (which can backfire by amplifying these experiences), and less likely to experience negative “meta-emotional reactions,” like feeling upset about feeling upset. Or, as the authors of a recent study in the Journal of Personality and Social Psychology put it: “When people accept (versus judge) their mental experiences, those experiences run their natural — and relatively short-lived — course, rather than being exacerbated.”

This latest study, led by University of Toronto assistant psychology professor Brett Ford, explored the link between one’s acceptance of negativity and one’s well-being. The researchers first set out to discover if and how the acceptance of negativity benefits psychological health, and whether this kind of acceptance works for everyone across socioeconomic, gender, and racial divides. Around 1,000 study subjects filled out surveys about their mindfulness, life satisfaction, depressive symptoms, anxiety symptoms, and the number of stressful events they’d been through over the course of their lives.

Ford and her colleagues found that those who accepted their negative feelings were, on average, also more psychologically healthy. They also found that the factor most strongly linked to participants’ well-being wasn’t a low-stress life — rather, it was the capacity to accept life’s difficulties and one’s own negative feelings non-judgmentally.

On the face of it, this is a counterintuitive idea. A person with, say, no medical or financial issues — someone who should theoretically have low stress — ought to have greater well-being than a poorer, less healthy person who’s working 70 hours a week. And yet if the latter person is better at accepting the negative experiences that come with his objectively more difficult life, this study suggests, she may be happier than the person who has fewer stressors in life.

In order to further prove this apparent paradox, the researchers recruited 160 women, half of whom had experienced a life stressor “of at least moderate impact” within the past six months, to complete a neutral task (watching a movie clip) and then a stressful task (giving a three-minute video-recorded speech on their job qualifications in front of an audience). During both tasks, the women rated their own emotional experiences; once again, Ford found that the people who were more accepting of their negative mental states reported less intense negative feelings.

Finally, to test their findings with a more diverse set of participants, Ford and her colleagues had 222 men and women complete diary entries every night for two straight weeks, making note each night of the stressful events they’d experienced during the day. Some reported particularly high-stress moments, like receiving a phone call from a son in prison, while others had mostly mild stressors, like low-key arguments with a romantic partner. For each entry, participants also rated the extent to which they felt 12 negative emotions: sad, hopeless, lonely, distressed, angry, irritable, hostile, anxious, worried, nervous, ashamed, and guilty.

Once again, acceptance was associated with greater psychological health, but with an added layer of nuance: The correlations showed that accepting negative situations was not associated with increased psychological health. Rather, it was the acceptance of one’s state of mind that came from negative situations that best indicated psychological well-being.

Taken together, Ford says, the results across all three experiments “underscore the broad relevance of acceptance as a useful tool for many people.”

“The overall take-home message is that emotions are naturally short-lived experiences,” she says, and if we let them wash over us instead of trying to push them away, “these emotional experiences would actually pass relatively quickly.”

Still, opening your arms to all your negative feelings is easier said than done in a culture where happiness is considered a virtue. We tend to valorize the pursuit of positivity, while ignoring or dismissing the importance of a well-rounded emotional experience. Happiness, the thinking still often goes, is the absence of negativity rather than the acceptance of it. But the research says otherwise — you can’t always control your emotions, but you can control how you respond to them. Sometimes it’s best to let yourself feel okay about feeling bad.

By 

https://www.thecut.com/2017/08/youll-be-happier-if-you-let-yourself-feel-bad.html