Let’s Talk Depression

Children with depressed grandparents or biological parents have higher chances of major depressive disorder(MDD). The offspring of a parent suffering with depression has higher probabilities of their kids having disruptive syndrome, substance addiction, suicidal signs and poorer functioning. Generally, at the age of eight to ten years, children start to show the symptoms that might include strange change in behaviour, staying aloof, facing trouble in having compatibility with the peers etc. Without any delay we should contact a Mental Health Expert and seek their advice as it might not require even medicine and just a change in lifestyle, but, ‘intervention is surely required’.

Likewise, IT professionals or time-pressed professionals have an over stressed job. The very much nature of their job is leading to rise in the number of patients suffering from depression. Job-related strain, career anxiety, eagerness of faster growth or any other stress disorder needs to be timely managed. Nature walk, sleep and laughter therapy, yoga, self-relaxing techniques and a consultation with Psychiatrist really helps and prevents its deterioration.

Suicide is the second-leading cause of death in 15 to 24 year olds in the world. There’s been a steep climb in rates of major depression in adolescents. Attention deficit hyperactivity disorder (ADHD), depression, bipolar disorder, schizophrenia, anxiety, eating disorders, and substance abuse are most typical for this age group.

Also, hormonal contraception, including birth control pills or implants, may increase a woman‘s odds of depression.

Somebody suffering from depression needs love and  care but generally gets preconception and discrimination instead. Let’s gather together and fight this devastating mental illness and have a healthy long and beautiful life.

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Ways to cope up from depression

Tips for managing depression-

  • Consult a therapist: An adviser will have the capacity to help you work through the issues you are experiencing at the present time. A specialist can likewise instruct you about your sorrow, which is an essential segment and can assist diminishing the melancholy.
  • Do things that make you feel great: Once you’re out in the World, you’ll step by step feel enthusiastic and cheerful for the fun filled activities around.
  • Challenge negative considering: Depression puts a negative turn on everything, including the way you see yourself and your desires for what’s to come. All you need is just to instruct yourself to “think positively“.
  • Think decidedly and reasonably: Negative feelings are an attribute of depression. Rolling out improvements to stop these negative thoughts can require some serious energy, yet staying determined in this matter can have a noteworthy outcome.
  • Stay associated: Search for support from individuals who make you feel safe and give you ease. The individual you converse with doesn’t need to have the capacity to alter you; he or she simply should be a decent audience—somebody who’ll listen mindfully and mercifully without being occupied or passing judgment on you.
  • Get moving.
  • Eat a sound, disposition boosting diet.
  • Sleep 8-10 hours a day: Adequate sleep is a key part of a healthy mind.

 

Negative Effects of Not Getting Enough Sleep

Are you amongst those who feel that there is more of work and less of time to complete it? Being overloaded with numerous tasks and responsibilities, people often tend to skip their sleep. If you had been thinking that sacrificing on few hours of sleep doesn’t make much difference then you must read on.

Sleep deprivation has several negative effects on both-mind and body. Few of them are listed below:

  1. Weak Memory.  Without adequate sleep, the brain is not able to memorize things. This is especially for students who think that studying late night is a good option. You can cram for your test by studying few hours extra at night but may find difficulty in recalling it the next day.

     2. Trouble concentrating.  Lack of sleep leads to lack of concentration. This is because when you are working all day, your mind and body both gets tired and need ample rest to get recharged. Sleep-deprived people lack focus on their tasks.

      3. Reduced sociability. Sleep deprivation leads to lack of enthusiasm and thus you don’t feel like interacting much with people.

      4. Impaired creativity. Research suggests that sleep deprivation impacts your thought processes owing to which your creative side gets overshadowed.

      5. Overeating.  Research indicates that acute sleep loss enhances pleasure response processing in the brain underlying the drive to consume food.  This ultimately leads to obesity which lays ground for several other health problems.

Hence, it’s time to change the way you think about sleep and start treating it as an essential part of daily routine. Sound sleep of around 7 to 9 hours is very essential for healthy body and mind. If you truly wish to ensure overall wellness, it’s utterly important to enjoy proper sleep time.

4 strategies for a relaxed sleep

Sleep deprivation and stress are interlinked. When you are worried or tensed; there is a tendency to find difficulty in sleeping, and in turn, the fact that you are deprived of sound sleep makes you stressed the next day. Now, if you think medicines are the solution for it then you are probably wrong as there exist several natural ways that can help reduce stress and combat insomnia.

4 effective ways to relax yourself and sleep better:

Mindfulness Meditation

Mindfulness meditation extends a variety of benefits; one of which is improved sleep. This technique of meditation requires taking out some time and developing awareness of your physical body as well as thoughts. Accepting your thoughts and feelings rather than judging them helps attain a state of harmony. A recent study has proved that people who took up mindfulness training program improved on sleep and depression.

Mindfulness meditation could be practiced independently as well as in the guidance of an instructor. It totally depends on your choice and comfort. It comprises of very simple steps: Take a comfortable position, pay attention to your breath, and when your attention wanders, return. The practice of meditation and mind-body awareness is aimed at reducing stress as well as coping with specific concerns like insomnia.

Deep Breathing

Breathing plays an important role in relaxation as its depth and pace impact the body functions like heart rate and blood pressure. There are several breathing techniques that involve deeper, slower breaths that bring relaxation and reduce stress. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation and help de-stress.

Listen to Music

Music holds the power to relax the mind and fight stress. It has a unique link to emotions, so can be an extremely effective stress management tool. Music reduces insomnia symptoms as a study of college students has shown that listening to classical music at night improved sleep and decreased depression

Yoga

Aside of being a very effective technique of ensuring good health and fitness; yoga is a boon for Insomniacs. Regular Yoga practice relieves stress, relaxes the body and thus helps in getting a good night’s sleep. To get acquainted with the various yoga asanas that are best for you, you can either go for yoga classes in close proximity or take the help of free online resources.

Practice one or more of the above mentioned methods to overcome stress as well as the related negative effects like insomnia.

Communication during upset situations

When you are upset for a reason or in a bad mood, there are high chances that it would reflect in your behavior especially towards the ones who are responsible for it. But have you ever thought how the situation would be if you could act thoughtfully even when your mood doesn’t allow doing so? Your way of responding can either bring peace, or escalate the situation. It’s totally upto you whether you wish to improve the situation or make it worst.

Here are some facts about communicating when upset or hurt:

  • During a communication, it’s not merely your words being communicated but also the body language, facial expression and tone of voice. Anything communicated in frustration or anger can cause the person to shut down or go into self-defense mode. This blocks them from clearly hearing the words you are saying.
  • Initially you might feel that blurting out at someone would help feel better but it is not so. Rather, on doing so; all that you attract is negative energy.
  • You can very well communicate the feeling of frustration or anger to someone through the medium of words. Hence, explaining the feeling without enacting it is the best way to get the message across without leading to further distress. This keeps you calm and helps express better.
  • At times you might feel that your words alone are not sufficient to show that you are being hurt due to someone. This elevates the feeling to add strong emotion to your words for a greater impact and you end up being aggressive. However, its important to note that it’s not necessary to make your frustration visible for someone to understand the consequences of what they did or said. Negative energy never adds valuable weight to anything rather it distorts your powerful spoken word, and provokes more negative energy from the other person.

Hence, keep a close check on your communication to keep the situations in control as well as to ensure your own peace of mind.

4 Mistakes to avoid for effective stress management

Increase in work pressure, long working hours, and relationship issues are some of the major reasons for stress. But dealing with stress won’t seem so difficult only if one could ward off the common pitfalls.

  1. Quitting fun activities.

When surrounded with problems or stuck with a busy schedule, people tend to skip the fun activities. On one level it makes sense to reduce activities when you’re busy but excess of it is not good as then you are not left with any source of positive emotions. Positive emotions provide a buffer against the negative effects of stress. Hence, don’t totally give up on things that you enjoy. Spare some time and plan activities that make you happy, such as going for a movie, shopping or anything that you enjoy.

  1. Grumpy behavior with the key support people.

When stressed, you tend to get irritated very easily. Most often than not, this result into burst of anger on the support people you rely on to get you through tough times. The worst case scenario is that you get so irritable with your significant other that they start threatening to break up with you. Such situation would obviously stimulate the stress to higher level. Hence, when you return home in a stressed out state, it’s a good idea to hug your loved ones. This physical contact activates oxytocin and hence you are less likely to get irritated with them.

  1. Staying occupied with work even during break time

Skipping breaks does no good; it’s neither productive nor leads to success. All it does is- exhaust you more. You might achieve 5-10 minutes of extra work, but when you skip breaks you’ll start to lose the ability to see the big picture. You’ll also end up feeling more irritable, and increase your vulnerability of getting annoyed at people around you. So, take short breaks and make the best of that time to relax yourself.

  1. Avoiding dealing with problems

There is a tendency amongst each one of us to put off dealing with problems. Herein, it’s important to understand the consequences of it. The avoidance in dealing with difficult situations or circumstances usually generates additional stress in the long run. Hence, taking care of the issues promptly is the best way out.

Best Ways to cope with a bad day

There are days when things are not as they ought to be or maybe not the way we want them to be, so to say. It seems like nothing at all is going right:  Your car breaks down, sudden changes in policies are announced at work, you are in middle of completing some work and computer restarts, or you have to go for some important work and the maid doesn’t turn up. I am sure many of us could relate to these problems encountered in daily life. Such situations surely are annoying but you can cope with them in following ways:

  1. Be gentle with yourself

When luck doesn’t seem to favor; you need some self nurturing. Develop the intention that you have to be good to yourself even amidst all the difficulties and the undesired situations that you are faced with.

  1. Indulge in something that boosts your mood

Doing activities that make you happy would bring about waves of positivity around you. And this is what you actually need when faced with tough situations. A dose of positive emotion will increase your resilience during stressful days. Hence, all you need to do is-create a short list of simple things that you enjoy. Examples:

  • Delighting yourself with some yummy food that you love but don’t buy often.
  • Buying a new novel of your favorite author for some relaxed time.
  • Go for a relaxing foot massage.

These are just examples and so you can create your own list of activities that you enjoy doing. These activities are simple yet effective in bringing you oodles of joy and happiness.

  1. Understand the impact of stressful events

Quite often people don’t realize the impact of stressful events on their mood. It’s important to understand that overlooking these events would not help. In fact, it’s a lot easier to cope with one isolated incident than it is to cope with a series of blows that come in quick succession. All it needs is the realization that these events are temporary and won’t stay for long but their impact, if not taken care of could lead to increased stress.

Hence, the best idea is to understand that a bad day or an unfavorable event; all are temporary. Sorting them out there and then is the best solution rather that accumulating the burden of stress.