How To Shake It Off In The Moment
When sadness tints every aspect of your day-to-day an unrelenting gray, you might have trouble finding relief. Feeling down can also make it more difficult to brainstorm potentially helpful changes, which is why professional support can make a big difference .
In the meantime, these strategies may offer a bit of relief.
Take Care Of Your Body
A healthy body can help you manage stress. Get 7 to 9 hours of sleep, eat healthy food, stay hydrated and exercise regularly. Go easy on the caffeine. Shorting yourself on sleep, and especially pulling an all-nighter, robs you of energy and your ability to concentrate. A healthy diet improves your ability to learn. Don’t skip breakfast.
Factors That Can Make You More
So, how serious is your situation? What might be contributing to your feeling stressed all the time?
Read on
The following ten points youre unlikely to ever have considered as stressful to your body/mind
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Receive Treatment For Your Depression
If you believe you have depression, you are not alone. Since depression is a common condition, experts have developed multiple treatment options to help patients deal with a wide range of symptoms, life experiences, and barriers. The only way to know how to treat your depression is to speak with your doctor.
If you believe you have depression, schedule an appointment with a mental health professional as soon as possible. Your doctor can evaluate your condition, determine which treatment options are right for you, and develop a treatment plan to relieve your symptoms. Through this treatment, you can gain the skills and strategies you need to cope with difficult moments and restore your quality of life.
You Have Been Overindulging
Many people dont know that not taking care of our bodies and overindulging can lead to depression.
New research is showing the connection between the brain and the stomach and they are discovering that when the stomach is sick, the brain becomes ill.
Have you ever noticed how, if you spend a weekend overindulging on really bad food, or you eat something that doesnt agree with you, you find yourself feeling not quite yourself. Maybe a little bit more down than usual or flat out depressed?
This is most likely because your tummy flora is off and its causing a short-term chemical imbalance in your brain which could be affecting your mood.
How about after a night of drinking? Do you find yourself feeling depressed the next day, not wanting to go to work or hang out with your friends? Did you know that drugs and alcohol can both lead to short term depression?
Alcohol is a natural depressant, which is why it chills us out at the end of a long day. But too much alcohol depresses the nervous system and even after we have stopped drinking it stays in our bodies for hours and can cause depression.
It is important that we take care of ourselves every day. Eat right and drink moderately. One thing my doctor recommended was a daily probiotic to help me manage my moods. I know when my tummy is good, my head is good.
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Depression Can Be Treated
Even the most severe cases of depression can be treated. Depression is commonly treated with medication, psychotherapy , or a combination of the two.
Antidepressants are medications commonly used to treat depression. People respond differently to antidepressants, and you may need to try different medicines to find the one that works best. Researchers also are studying and developing other medications for depression, such as brexanolone for postpartum depression, and esketamine. You can learn about recent developments on these and other medications at NIMH’s Science News webpage under the topic Treatments.
There are many different types of psychotherapy, such as cognitive behavioral therapy or interpersonal therapy. The particular approach a therapist uses depends on the condition being treated and the training and experience of the therapist. Therapists also may combine and adapt elements of different approaches.
Depression affects each individual differently. There is no one-size-fits-all for treatment. It may take some trial and error to find the treatment that works best. You can learn more about the different types of depression treatment, including psychotherapy, medication, and brain stimulation therapies, on the NIMHs webpage about depression. Visit the Food and Drug Administration website for the latest information on warnings, patient medication guides, and newly approved medications.
What to Consider When Looking for a Therapist
How Does It Differ From Other Meditation Styles
All meditation styles and practices overlap and build on each other. Their basic foundation is the same: to bring the practitioner insight and introspection.
There is no right or wrong way to meditate, however, the various types of meditation can enhance particular qualities. Based on your personality and needs, one type of meditation may be more useful to you than the other. The 9 types of meditation are:
- Mindfulness meditation
- Loving kindness meditation
- Visualization meditation
Focused meditation, specifically, is the practice of focusing on one single object for the duration of the practice. How this differs from other meditation styles is that it gives the practitioner something tangible to do: focus. Its almost like giving your mind an action to performlisten to this sound, repeat these words, watch this flame, etc. This is also one of the reasons why this particular meditation style is great for beginners!
One of the biggest challenges in any meditation practice is that the mind gets carried away and we lose ourselves to random thoughts. This obstacle is actually a style of meditation in and of itself called Vipassana. However, in focused meditation, we give the mind something to do so that its not simply left to its own devices. This type of meditation is beneficial for beginners and for practitioners who prefer some structure and guidance to their meditations.
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How Stress Affects Your Body/mind
Your adrenal glands are the heroes of your moment-by-moment response to pressure and stress.
- They are the size of a walnut and sit left and right at the top of your kidneys
- They make and secrete adrenaline , cortisol the stress hormone and other hormones.
- They turn processes automatically up and down 24/7 depending on need.
However, when the demands on you outstrip your resources, your adrenal glands, like two members of your 24/7 personal protection team, step up their protective processes. Theyre now constantly alert. Theyre beginning to feel the strain because they were designed in ancient times for short bouts of stress only to help you escape from marauding animals,
So, after a prolonged and highly stressful situation or event, the demand on your adrenal glands is above that which they were meant to do. No wonder then that your body/mind begins to buckle!
Do Something You Enjoy
Your favorite hobbies may seem less enjoyable when you feel sad or down, but giving them a try anyway can sometimes offer mood-boosting benefits.
If youre struggling to muster up any energy, try low-key activities instead of ones that you feel exhausted just thinking about.
A few possibilities:
- cuddling your pet
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Why Youre Nervous Anxious Stressed On Edge Or Scared For No Reason
Do you suffer from waves of anxiety often apparently for no reason at all?Do you suddenly worry about anything and everything?Does logic not even seem to come into it?Are you feeling on edge all of a sudden or even all of the time?
You might worry that, behind your back, people call you weak or strange, but I certainly dont quite the opposite in fact.
Im so glad youve landed here to discover why you suffer from those waves of anxiety for no reason. Ill also give you some effective self-help strategies.
Just in case youre not familiar with what anxiety entails, Ill cover that now. If you already know too well, scroll on
Life Events And Depression
Research suggests that continuing difficulties, such as long-term unemployment, living in an abusive or uncaring relationship, long-term isolation or loneliness or prolonged exposure to stress at work can increase the risk of depression.
Significant adverse life events, such as losing a job, going through a separation or divorce, or being diagnosed with a serious illness, may also trigger depression, particularly among people who are already at risk because of genetic, developmental or other personal factors.
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The Risk Of Isolation
It can sometimes be hard to explain your thoughts and feelings to others. You might find it difficult to talk about your depression and instead you might cut yourself off from other people. The more overwhelming your symptoms, the more isolated and lonely you might become.
Without treatment and support, depression can have an impact on your relationships, work, finances and overall health, so it’s important to get help as early as possible. See our pages on treatment and support for more information.
“It feels like I’m stuck under a huge grey-black cloud. It’s dark and isolating, smothering me at every opportunity.”
Common Infections Can Cause Autoimmune Attacks
Common infections can trigger an autoimmune attack. For instance, strep infections can trigger sudden mood changes in children and adolescents with Pediatric Autoimmune Neuropsychiatric Disorder Associated with Streptococcal infection .
PANDAS patients can exhibit extreme emotional lability or mood changes, rages, anger outbursts, severe anxiety as well as depression. They are frequently misdiagnosed as having a psychiatric illness, when, in fact, they may have a treatable autoimmune condition.
Strep, however, isnt the only culprit. Other bacteria and viruses can trigger mood changes. In both children and adults, the herpes simplex virus, varicella zoster, Epstein-Barr virus, and possibly toxoplasmosis have been associated with depression. 5
And studies have found that people with chronic sinusitis may be more likely to have depression and anxiety. 6 Even a Borrelia burgdorferi infection and a Bartonella henselae infection can trigger the onset of psychiatric symptoms, including major depression with psychotic features. 7 Additionally, coronaviruses, which typically affect the respiratory tract, and influenza have been associated with mood disorders. 8
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How Can I Help Someone With Depression
Helping someone with depression might not look a single way. However, things that you can do to help include encouraging treatment, listening with compassion, helping the person suffering with daily tasks, be vigilant for signs of suicidal behavior, and to make sure you are caring for yourself, too.
You Cant Find Meaning Or Purpose
Its not only philosophers that spend time thinking about life and the meaning of it. When you were younger, you probably spent some time trying to figure out what you wanted out of life and what would give your life meaning. But as youve grown older, youre just too busy with life that you forget all about it.
It can be hard to pin point your depression to a lack of meaning in your life. You can have a good family and a good job, but still walk around feeling depressed every day because deep down you have lost that connection with your original purpose and what you wanted in life.
Everyone finds meaning in different things. Some find it through work, relationships, helping others, learning or through creativity.
Take a step back and look at your life. What makes you happy? Do you remember what you originally felt was your purpose in life and are you living according to that still?
Maybe ten years ago, you thought you would find meaning in having a specific job, but now you realize that its not really what you want. Or maybe you went in another direction than you intended to, but you dont feel fulfilled now.
Its never too late to change things. Heres the proof. Take some times to really look at your life and see if you can figure out some things that might look great on the surface, but is secretly suffocation you every day and ultimately making you unhappy and depressed.
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I Was One Of The Walking Depressed Some Of My Clients Are Too
We have many of the symptoms of clinical depression, but we are still functioning.
On the surface, people might not know anything is wrong. We keep working, keep going to school, keep looking after our families.
But were doing it all while profoundly unhappy. Depression is negatively impacting our lives and relationships and impairing our abilities.
Our depression may not be completely disabling, but its real.
How To Help Someone Who May Be Experiencing Depression
If you are currently experiencing one or more of these symptoms, its okay to seek support. If you are having thoughts of suicide, call 303-492-2277 to access 24/7 crisis support from Counseling and Psychiatric Services .
If you notice a roommate, friend or classmate experiencing any of these symptoms, here are a few things you can do to help:
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Understand And Accept Depression
Learning more about depression can help people deal with the condition. Depression is a widespread and genuine mental health disorder. It is not a sign of weakness or a personal shortcoming.
Accepting that a depressive episode may occur from time to time might help people deal with it when it does. Remember, it is possible to manage symptoms with treatments, such as lifestyle changes, medication, and therapy.
Dealing With The Symptoms Quickly And Effectively
The best way to reduce the symptoms of anxiety quickly is to calm yourself with the aid of a . You can listen to the soothing voice of a professional hypnotherapist in the comfort of your own home.
Best of all, each time you listen, you not only reduce the symptoms right away, but you build on its success bringing you one step closer to recovery.
At the same time, challenge yourself to continue to take steps out of your comfort zone in the morning, afternoon and evening.
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Get Your Thyroid And Vitamin D Levels Checked
Two major causes of depression can be thyroid hormone levels that are off and low vitamin D.
When our thyroid hormone levels are off a variety of symptoms can arise. One of them is depression. Many of my clients who come to me complaining of depressive feelings often end up having thyroid disorders.
Vitamin D deficiency is also one of the major causes of depression. Because of the prevalence of sunscreen use, and a significant shortage of sunshine during some parts of the year, many Americans dont get enough sun. The sun is the only way for a human being to get Vitamin D so sun deficiency means a Vitamin D deficiency and Vitamin D deficiency leads to depression.
Fortunately, in both cases, testing is easy a simple blood test and treatment involves taking a pill.
So if youre suddenly feeling depressed for no reason call your primary care doctor and get your blood checked right away.
How Long Is Too Long To Feel Sad
Sadness is a normal human emotion. We all feel sad from time to time, especially when unfortunate events happen or things change.
So if youre still sad, but able to get up, get dressed and go to work every day how do you know when it crosses the line and you should seek help?
Ehrman says that if youre noticing that your situational depression seems to be lasting for several weeks with no real breakthroughs, it might be time to talk to someone who can help you cope better.
Talking about your problems or feelings with someone who isnt personally involved can ease your recovery and help you identify triggers. A professional therapist understands that it might be hard for you to talk about what youre going through, but they wont judge you or rush you.
Often times a therapist can help you determine if what youre experiencing is just a funk, or if its something much more serious. And just because the world is going through a global pandemic doesnt mean you should suffer in silence. People go to therapy for reasons big and small.
Depression is a lot like looking at life through a keyhole, explains Ehrman. If all you can see is your problem or your struggle you lose sight of perspective and everything else thats going on around you. People with really strong depression have lost the capacity to imagine a future. If you start to feel that way and like your sadness has started to affect everything, its a red flag to get help.
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Suicidal Thoughts: An Emergency
For people who are severely depressed, suicide is a real threat. Each year, about 30,000 people in the U.S. take their own lives, although the true number may be higher. Some suicides go unrecognized because they’re classified as accidents, drug overdoses, or shootings. Among people whose depression remains untreated, up to 15% will kill themselves.
What are the warning signs of suicide? According to the National Suicide Prevention Lifeline, they include:
- Talking about wanting to die or wanting to kill yourself
- Looking for a way to kill yourself, such as searching online for methods or buying a gun
- Talking about feeling hopeless or having no reason to live
- Talking about feeling trapped or in unbearable pain
- Talking about being a burden to others
- Increasing use of alcohol or drugs
- Acting anxious or agitated behaving recklessly
- Sleeping too little or too much
- Withdrawing or feeling isolated
- Showing rage or talking about seeking revenge
- Displaying extreme mood swings