Make The Food And Mood Connection
“Diet and nutrition are very important,” says Nelson, and cites omega-3 fatty acids as an example. Some studies have shown that a higher daily intake of omega-3s, which you can get in fish like salmon or through fish oil supplements, can improve mood. There are many connections between elements of diet and good nutrition and depression, adds Nelson. Eating a healthy diet can make you feel healthy, fit, and attractive, which improves self-esteem, while feeling unhealthy can worsen depression and play into negative self-perception, he says.
Lead With Behavior To Move Through Difficult Moods And Emotions
If I think the most important thing in life is a feeling of interior peace, I will be all the more disturbed when I notice that I do not have it. Thomas Merton, New Seeds of Contemplation
When were feeling overwhelmed by anxiety or depression, our automatic response is usually to try to make ourselves feel better. It seems reasonablewhy suffer if we can avoid it? So we listen to music to cheer ourselves up, take some deep breaths to try to soothe our nerves, or try to figure out why we feel like this.
Unfortunately, these efforts often backfire, as I recently discussed with fellow CBT psychologist and Psychology Today contributor Joel Minden. Weve all had experiences where we think we can do something to make ourselves feel better, said Minden, and it doesnt work in that moment.
The result can be worse than simply not finding relief. It can be really frustrating and defeating when people work so hard to try to change their emotions, Minden said, if theyre just not able to do that very effectively. We can end up believing that we dont have coping strategies, or that we cant deal with difficult emotions, or that were stuck and theres no way out of it.
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Mental Health Conditions: Depression And Anxiety
Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed. Symptoms of depression include:1
- Feeling sad or anxious often or all the time
- Not wanting to do activities that used to be fun
- Feeling irritable easily frustrated or restless
- Having trouble falling asleep or staying asleep
- Waking up too early or sleeping too much
- Eating more or less than usual or having no appetite
- Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment
- Having trouble concentrating, remembering details, or making decisions
- Feeling tired even after sleeping well
- Feeling guilty, worthless, or helpless
- Thinking about suicide or hurting yourself
The following information is not intended to provide a medical diagnosis of major depression and cannot take the place of seeing a mental health professional. If you think you are depressed talk with your doctor or a mental health professional immediately. This is especially important if your symptoms are getting worse or affecting your daily activities.
The exact cause of depression is unknown. It may be caused by a combination of genetic, biological, environmental, and psychological factors.2 Everyone is different but the following factors may increase a persons chances of becoming depressed:1
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Express Yourself In Writing
Writing in a journal is great therapy and can help you manage depression. You can relieve stress by being open about your thoughts, feelings, and concerns in your writing and stress management is an important part of living well with depression. Be totally honest in your private journal. Writing down your feelings and challenges with depression can release pent-up emotions. You’ll be amazed at how much better you feel after putting pen to paper for just a few minutes each day.
What Causes Depression Or Anxiety
Depression and anxiety can happen for no obvious reason. But in many cases it can be triggered by certain life events, such as:
- money or finance issues
- the time of year.
These situations might make anyone feel low and not everyone who experiences these goes on to develop depression. But thinking about any triggers can help you understand your feelings.
Everyone feels down from time to time, but if youve not been feeling yourself for a while its time to talk to someone like your doctor, nurse or a trusted friend or family member.
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What Is It Like To Have High
People living with high-functioning anxiety and depression usually do not fit the stereotype of either disorder. In fact, many appear to be overachievers. The anxiety can serve as an energizer, driving the person towards achieving his or her goals. Its later, when in private, that the symptoms of depression tend to emerge. Feelings of self-doubt and self-criticism, fatigue, helplessness or guilt, moodiness, and a desire to avoid interaction with others become intensified. Because the stereotypical image of depression or anxiety doesnt match up with what people living with high-functioning anxiety and depression look like, it is hard to spot, even for sufferers to recognize in themselves. However, the symptoms of high-functioning anxiety and depression are the same as for non-high functioning anxiety and depression. The main difference is the ability to suppress or diminish the appearance of disruptions in life activities.
Can Changing How I Handle Stress Spare Me From Depression
Changing ways of handling stress can go a long way to minimizing the risk of depression. In relatively brief bursts, stress is good, fostering alertness, learning, and adaptation. Severe or prolonged stress, however, dysregulates the normal stress response and impairs memory, learning, and general brain functioning depression is consistently associated with the number of stressors experienced in life. Because some stress is inevitable and not within human power to prevent, maintaining mental health requires a wide array of coping skills, from the ability to articulate feelings to the ability to stay focused.
In addition, its possible to cut stress off even before coping skills must be deployed. Attitude plays a major role in the perception of stress. People who see stress as a challenge rather than as a curse recruit positive rather than negative emotions and do not experience the harmful effects of stress hormones on body and brain. Further, learning any of various forms of meditation can enable people to interrupt the automatic response patterns to stress that prove so harmful. Changing perception of stress, curbing reactivity to it by meditation, acquiring an arsenal of coping skillsall are ways of lessening the burden of stress and protecting against depression.
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Tend To Your Social Life
When you’re depressed, there’s no reason to go it alone, and there are all sorts of reasons to reach out to friends and family. Make plans with loved ones and keep those dates. Join a club or sign up for a group activity such as a local dodgeball league or a French class.
Other things you might try:
- Join a support group. Talking to other people who are going through similar experiences and challenges can be informative and helpful.
- Schedule activities. Having routines can be helpful when you are going through depression. Create a daily schedule that includes spending time with others. You are more likely to stick to it if it’s a scheduled event.
- Volunteer.Joining a cause that you care about is a great way to meet new people and expand your social circle.
The problem is that depression often causes people to withdraw, which only further exacerbates feelings of isolation and loneliness. Even when you don’t feel like going out or being social, try reaching out in whatever way is most comfortable for you. Enlist a few of your closest loved ones who understand what you are experiencing.
Doing the things you used to do might not bring you quite the same enjoyment when you are depressed, but getting out of the house and spending time with people who care about you can help you feel better.
Theres Always Something New To Build
At the end of the day, even the most accomplished computer programmers are inevitably going to have to continue working on the next big thing or work to fix and patch the project theyve already built in an endless cycle.
Days can bleed into weeks, weeks can bleed into months, and before you know it years have gone by and you feel like youve just been spinning your wheels the whole time.
Its not hard to see why programmers are depressed when thats their reality.
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Lifestyle Changes For Depression
Lifestyle changes, such as making art, journaling, exercising more, and practicing yoga or mindfulness, can also alleviate depression and the stress that can heighten it. Alternative treatments like massage, acupuncture, and light therapy may also help.
Diet changes, too, can uplift your mood by reducing inflammation and helping to ensure your brain gets the nutrients it needs to function at its best.
PLoS One
Are There Actions I Can Take To Ward Off Depresssion
Exercise is one of the most effective antidotes to depression. Engaging in simple activity such as walking immediately stimulates the growth of new nerve cell connectionsthe exit ramp from depression. In addition, engaging in any form of exercise restores a sense of control over ones life. Studies show that even 15 minutes of physical activity daily can have beneficial effects on mood, energy, and sleep, and it works even in those genetically predisposed to depression. Because depression robs people of motivation and energy, it is important to start somewheredoing anything is better than doing nothing and to start small, beginning with a few minutes of walking. Establishing a regular sleep routine helps, as sleep normalizes many body functions disrupted by depression. Depression causes people to shut down they lose interest in doing things and their world contracts, robbing them of needed sources of stimulation and pleasure. Therefore, doing things, including maintaining social contacteven when it goes against all instinctsbrings about benefits on many levels. Sunlight is another antidepressant, and adequate sunlight exposure helps sustain mood.
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Helping A Suicidal Friend Or Relative
If you see any of the above warning signs:
- get professional help for the person
- let them know theyre not alone and that you care about them
- offer your support in finding other solutions to their problems
If you feel there is an immediate danger, stay with the person or have someone else stay with them, and remove all available means of committing suicide, such as medication.
Over-the-counter drugs such as painkillers can be just as dangerous as prescription medication.
Also, remove sharp objects and poisonous household chemicals such as bleach.
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Do Something You Have Control Over
Regaining some control in the moment could help overwhelming feelings feel a little easier to cope with.
You dont have to take any major action, but accomplishing a short task, such as making your bed, taking a shower, or unloading the dishwasher, can help boost a sense of accomplishment. It could also offer a temporary distraction.
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Whats The Difference Between Sadness And Depression
Whether youve lost a loved one, moved to a new place, or missed out on a job opportunity, there are plenty of stressful and upsetting events that can get you down. However, the difference between sadness and depression is that sadness usually passes with a little time, while depression is a mood disorder that can appear without any specific cause and last for two weeks or more.
Depression impacts almost every part of your life, interfering with how you think, feel, and go about your daily activities like sleeping, working, and socializing. Some common symptoms of depression include:
- Feeling empty
- Difficulty sleeping or sleeping more than normal
- Changes in appetite or weight
- Feelings of hopelessness
- Loss of interest in hobbies or activities
- Irritability or restlessness
- Aches and pains without clear physical causes
- Thoughts of death or suicide
To be diagnosed with depression, these symptoms must be present nearly all day, every day for at least two weeks.
Recognizing Signs Of Depression
Discover more about some of one of the most common chronic discomfort conditions and also what you can do to soothe the discomfort and live better. Understanding Chemical signs of depression mental illness Abuse Did you understand theres a difference between drug abuse and also dependency? Continue reading to learn the difference and also how ketamine therapy can help you if you abuse drugs or alcohol.
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How To Reach Out For Depression Support
Look for support from people who make you feel safe and cared for. The person you talk to doesnt have to be able to fix you they just need to be a good listenersomeone wholl listen attentively and compassionately without being distracted or judging you.
Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they dont replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.
Try to keep up with social activities even if you dont feel like it. Often when youre depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
Find ways to support others. Its nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find waysboth big and smallto help others: volunteer, be a listening ear for a friend, do something nice for somebody.
Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being neededboth powerful antidotes to depression.
10 tips for staying connected
Looking After Someone Who Has Depression
If you’re close to someone with depression, their condition can affect you too. Your relationship, and family life in general, can be strained, and you might not know what to do or how to help.
Talking about the situation can help. Finding a support group, or talking to other people in a similar situation, can make it easier to cope. If the condition is causing difficulties in your relationship with your partner, you could contact a relationship counsellor who can talk things through with both of you.
When suffering from depression, men are less likely to ask for help than women. They’re also more likely to turn to drugs and alcohol to cope with the symptoms.
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Tips For Men Coping With Anxiety And Depression
There are lots of things you can do to look after your health and wellbeing, so find an approach that best suits you. For example, try to stay active and make plans for the day they dont have to be grand plans, just small things like going for a run or talking to a mate.
Try to include activities or hobbies that you specifically enjoy. At first, you may not enjoy them as much as you did before, but if you keep active and persist, the enjoyment should eventually return.
Its important to look after your body by staying physically active, eating healthily and getting plenty of sleep. Try not to drink alcohol or take other drugs to block out how youre feeling and what is happening. This is not a positive long-term solution and can make the anxiety or depression worse.
The important thing is to find the right options and the right health professionals that suit you.
Quick Stress Relief At Home
Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident.
Kitchen. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.
Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.
Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.
Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light.
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Recognize When You Need More Help
If you are struggling to cope, or the symptoms of your stress or anxiety wont go away, it may be time to talk to a professional. Psychotherapy and medication are the two main treatments for anxiety, and many people benefit from a combination of the two.
If you are in immediate distress or are thinking about hurting yourself, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK . You also can text the Crisis Text Line or use the Lifeline Chat on the National Suicide Prevention Lifeline website.
If you or someone you know has a mental illness, is struggling emotionally, or has concerns about their mental health, there are ways to get help. Read more about getting help.