1. Do not read newspapers.
Newspapers publish negative stories most of the time. Even in peaceful periods, newspapers will find the worst in humanity and place negative stories on display in order to promote sales and subscribers. Stories focused on War, rebellion, death, destruction, doom and despair abound in the newspapers.
You will not miss any news. Friends, family, and your local air raid siren will keep you informed if your attention is needed. Only pay attention to the things you can control in your life.
Stop reading the newspaper and reduce the negative input to your brain.
2. Turn off your television.
Watching and listening about the horrible economy and the losses associated with War will add to depression. In fact, you guarantee the feeling of helplessness. Helplessness allows depression to nurture. If you really need to watch or listen to these kinds of news stories, promise yourself you will bury yourself in the documentaries that are sure to follow in the next 5 or 10 years. A way you can eliminate most of the negative input to your brain is by setting it aside for a date somewhere in the future. I guarantee in the future, you will not find it very interesting.
When visitors come to your home, make sure you turn off your television and keep it off. News television broadcasters are fighting for your guests' attention as they promote despair, war, death, and destruction with many headline news interruptions. Those little banners that run across the bottom of the screen achieve your attention and they take hold of your consciousness. Television will diminish your positive spirit.
3. Say good things about others
My Mother always says, "if you can't say anything nice about others, don't say anything at all." However, when you find yourself in a conversation and a relative says, "Remember Uncle Phil?" " He was an alcoholic" Respond with " yes, Uncle Phil was an alcoholic and he was the most charitable person, I have ever met."
Connect your friend's negative statement about Phil with a positive one. Set yourself up to find the positive in anyone's statement and you will keep negative thoughts and depression from overtaking your life.
Og Mandino, a great motivator once said, "treat everyone you meet as if they were going to be dead by midnight." "Your life will never be the same again."
4. Get physical exercise
Adults forget about exercise when suffering from depression. Make sure you are exercising daily and sending more oxygen to your brain cells. The result of exercise will improve your health as well as your attitude.
5. Breathe deep and relax.
Practice the following breathing exercise to relax your body and mind.
Breathe deeply and relax. For 2 or 3 minutes each hour, take a short mental vacation.
You can engage in this exercise while you are standing in the checkout line at the supermarket or when listening to others while talking on a telephone. You can complete the exercise at home or at work.
Take three deep breathes and relax. As you inhale, concentrate on calm and peaceful thoughts. You may think about relaxing by a mountain, by the ocean or comfortably in your favorite room at home.
As you exhale, concentrate on pushing any tension out of your lungs.
Focus on positive images in your life. Focus on laughter, love, excitement, and hope.
Keep breathing in and out in this pattern until you feel better. If you practice the exercise often, you will notice wonderful changes in your outlook and in other aspects of your life.
Reduce your depression now! Enjoy your family, your friends, and your life.
Diet can reduce depression...
A Brief Behavioral Intervention Can Reduce Depression in Stroke Survivors
Reduce the risk of a re-occurrence
Lord, rescue me for I have been imprisoned
I don't know where I am, but the name is Depression.
Lord, I try to call you but he has got me bound.
When I call your name, I don't hear a sound.
Depression is a strong man with many friends.
He brought confusion and destruction to give him a hand.
My friends really can't see unless I give them a sign.
For they all look at me and think that I'm fine.
Depression has taken over my will.
It has made my life seem all up hill.
It has me crying in the middle of the night.
I'm so confused I can't tell wrong from right.
I sleep all my bright days away.
All that was light is now shades of gray.
When I scream it is silent instead of loud.
And the sun that used to shine has hidden behind the clouds.
The song I used to sing has no melody.
And my heart is so bound I can't break free.
I don't want to be bothered, I don't even answer the phone.
Depression has got me feeling all-alone.
My child, I'm like the Mafia for there is no one stronger than me.
The reason I came was to set the captive free.
You thought I couldn't see you because it was dark.
My child, I'm not looking on the outside, and I can see your heart.
And when you thought your prayers were going unheard.
My ears have captured every word.
For there is no prison I can't get in or out.
I get strength when you believe, my child, do not doubt.
Look in front of you, my child, I have opened the gate.
I didn't come when you called, but I wasn't too late.
Raise your hand now for I am bearing your pain.
With these keys in my hand I have opened your chains.
Walk out of here now, for Depression is coming back.
For you don't have enough strength to stand another attack.
Climb higher to a safer place.
There you will be met by my mercy and grace.
Use your time to get strength and closer to me.
So then you can go back and set someone else free.
Psalms 35:17
O Lord, How long will you look on? Rescue my soul from their ravages, my precious life from these lions.
Author: Lisa M Lee-Hannan
Eating a diet with plenty of fresh vegetables, fruit and fish could help prevent the onset of depressive symptoms in middle age, the study in the British Journal of Psychiatry has argued.Researchers from University College London studied 3,486 participants with an average age of 55. Each of them completed a questionnaire about their eating habits, plus a self-report assessment for depression.
Those with the highest intake of 'whole food' were less likely to report having symptoms of depression. In contrast, high consumption of processed food was associated with increased odds of depression.
These associations between diet and the onset of depressive symptoms remained after the researchers controlled other indicators of a healthy lifestyle, such as not smoking, taking physical activity, and a healthy body mass.
More ways....1. Talk to Someone - Counsellors and therapists can help you to sort out issues and make sense of things in your life. If you are not comfortable with a counselor, talk to a close friend or write in a journal. Sometimes just talking about things can make you feel better.
2. No More Nicotine - Nicotine is a stimulant. It acts in the body much like caffeine. It can make you feel better temporarily, but in the end it will only add to depression in several ways. The stimulant in nicotine can increase your anxiety. Smoking also tends to make a person more prone to upper respiratory illnesses and illness can increase you depression.
3. Eat Fresh - Eat as much fresh fruits, vegetables, meats and dairy as possible. The more you rid processed foods from your diet, the better you will feel. Fresh vegetables are good for you and boost your body with vitamins. The healthier you are, the better you tend to feel emotionally.
4. Lighten Up - Turn on the lights, don't sit in the dark. The more light you bring into a room, natural light is best if possible, the better chances you have of raising your mood. Sitting in the dark will only contribute to your depression.
5. Reduce Caffeine - Caffeine brings you up - then drops you like a rock. It can increase your anxiety and distress and contribute to your depression as well. Drink more water, sodas and even fruit drinks have sugar and preservatives that can drag you down and make you feel worse.
6. Exercise - A brisk walk or a good workout can do wonders for your mood. As you exercise and raise your heart rate, your body releases endorphins which improve your mood. Youve heard of the runners high? Well, that is why.
7. Try Meditation - Meditation can do wonders for alieving feelings of depression. There are various forms of meditation from conscious breathing to guided meditation to creative imagery. Find a form that works for you and practice. The focus and peace does wonders for a troubled spirit.
8. Get Enough Sleep - Sleep deprivation can cause depression and anxiety. Too much sleep can also contribute to depression and anxiety. The average adult needs between six and nine hours of sleep a night. Each individual has different needs, but this is a good guideline.
9. Reduce Sugar - Sugar can cause serious problems, especially if your depression is combined with anxiety. Sugar can increase your anxiety, give you a let down when you come down off of a sugar high and it can hinder your immune system, making you more susceptible to illness. Frequent illnesses can contribute to depression.
10. Buy a Horse - Or even a cat. Having a pet can actually reduce your depression and anxiety. Just the act of stroking an animal can lower your blood pressure and calm you. If you have allergies, you can check out certain breeds of dogs, such as Chihuahuas that do not seem to irritate and incite allergic reactions.
Depression forumAlso...participate in research!
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