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Depression

Depression

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Published by: IBITIAN on Jun 30, 2012
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01/31/2015

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Depression: the silent epidemic
Depression in its clinical form, is a mood disorder in which the individual may feel sad,helpless, hopeless, as if life is just too overwhelming and burdensome. Every one of usexperiences depressed feelings from time to time; no one can escape the hurtful things in life.
It’s how we re
act that matters in the face of adversity.
Question that often arises is- Can I overcome depression?
Yes, you can.
 
Treatment Options
 There are a wide variety of treatment options for dealing with depression. Each case isdifferent and the prescribed treatment varies from person to person. Some treatment optionsinclude:
Psychotherapy
Support groups
Medication/antidepressants
Natural remedies
Hypnosis
Meditation
Exercise
Any combination of the above.
Meditation:
 Meditation can calm the mind and reduce stress, making dealing with depression easier. Thistechnique brings you in contact with the present moment and creates awareness of what isaround you.
 
 Inhale slowly and deeply. Imagine your breath beginning at your head and traveling down toyour feet, then coming back up again. Feel your breath travel through your body. How longyou spend in this meditation it all depends on your tolerance for it. If you're new tomeditation, ten minutes might be as much as you can handle. If you can last for or graduallyincrease your time to thirty minutes that would be ideal.
Realistic goal setting
Goal setting fights depression by helping women regain a sense of control over their lives.Regaining control over life also boosts self esteem and helps with positive thinking.Remember that regardless of age, a one-week goal is a manageable way to begin with. Goals
should be ―SMART‖: Specific, Measurable, Attainable, Realistic and Timely, to build self 
-confidence.
Relaxation Techniques
 Learning relaxation techniques can ease stress, muscle tension and anxiety. Progressiverelaxation teaches- how to relax at will. This way of relaxation allows you to regain controlover your body's involuntary muscle tension, and trains your body to release that tension.Basically, you focus your attention on one group of muscles at a time (the left arm, forinstance, or the lower back muscles). Which in turn helps you, to become aware of thetension and tightness in that group of muscles, examining where the tension occurs and howit feels. Now exaggerate the tension, tightening the muscles and then releasing. By makingthe muscle even tighter than usual, you train your body to recognize how a relaxing musclefeels. Over time, the muscles relax more easily, and you become more aware of your body'stension trouble spots.Breathing techniques can help you remain grounded and calm. Breath counting is one of themore commonly used techniques. Sit comfortably, close your eyes, and concentrate on yourbreathing. As you exhale, count each breath. When you reach five, start back at one. If yourmind wanders, return your mind gently but firmly back to breathe counting.
Exercise
 Exercise is a great tension-fighter. It can improve body image, confidence and self-awareness. Exercise also increases the level of certain neurotransmitters (endorphins) that areknown to elevate mood. Summoning the energy to go to aerobics class can be very difficultespecially when you are feeling down and out. Start off slowly
 — 
even ten minutes a day isbetter than nothing. Exercise with a friend if possible, to help keep your motivation up. Even
 
a simple walk around the block is better than nothing and is a great way to start exercising.Twenty to thirty minutes of bicycling, swimming, dancing, running, or brisk walking canrelieve most common, mild depressions. Yoga exercises combined with some deep breathingand meditation each morning will leave you feeling refreshed and better able to face the day.
Nutritional therapy
 Correcting nutritional deficiencies, balancing blood sugar levels, and improving the overalldiet can significantly help to lift depression. The role of certain amino acids, tryptophan andD, L-phenylalanine (DLPA) may also be significant.As a result, victims of depression may often suffer form nutritional deficiencies orimbalances
 – 
particularly a lack of B vitamins and vitamin C, and of the minerals calcium,copper, iron, magnesium and potassium. The precise relationship between different nutrients
and the brain’s chemistry is still unclear but malnourishment or weight problems clearly
contribute to morale spiraling downwards.
Eat plenty of:
 Whole grains, peas, lentils and other types of pulsesFresh fruit and vegetablesLearn meat, poultry and offalFish and shellfish
Cut down on:
 
1.
Alcohol
2.
Caffeine, in tea, coffee or colas
If you are taking certain antidepressants, avoid:1.
Canned and processed meats
2.
Calves or chicken liver
3.
Beer, red wine and liqueurs
 4.
Processed or ripe cheese
5.
Sugar, honey, sweets

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