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Thread: Mental health and Depression COLUMN.!!!

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    Thumbs up Mental health and Depression COLUMN.!!!

    7 Things You Can Do Immediately To Ease Depression

    1. Get out now and walk fifteen minutes. It will get your feet moving and help you feel you are at least able to do something.

    2. Go immediately and be with someone who loves you. It will give you the feeling that you are wanted.

    3. Religious? Say a prayer. Ask God to help you get through this.

    4. Think of a situation, a place where you were very happy. Visualize yourself in that situation once more.

    5. Power of suggestion can do wonders. Say to yourself, "I think I can get better. I have to take it step by step. I will work my way out of this."

    6. Go out and buy a plant, or some flowers. Having something living in your house makes you feel more alive.

    7. If possible, get outside in the sunshine. If it's not possible, turn on some bright lights. Sunshine and bright light are known to make people happier.

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    Lightbulb

    5 Tips to Reduce Depression

    While war and poor economic conditions begin to affect people all over the world, more and more people suffer with depression. The more we focus on news events and the business climate, the more we are depressed. Whatever the reason you feel is the cause of your depression, the following five simple tips guarantee you reduce it significantly.

    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.

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    Lightbulb Depression in Teenagers: Now What Can We Do?

    No doubt you have seen the recent news headlines about a federal panel that recommended to the FDA that anti-depressant medications carry the strongest possible warning label for use in children and teenagers. This recommendation to the FDA shook the medical community, especially those who work with depressed young people. The biggest problem from the treatment community's point of view was not the recommendation for the warning label, but the way that the media protrayed the panel's recommendation.

    The panel reported that 2% to 4% of children and teens who were given anti-depressants for the treatment of depression became suicidal, that is they had suicidal thoughts, or made suicidal attempts of one kind or another. None of the 4,000 children and teens studied committed suicide.

    What the media did not report well is the fact that 15% of children and teens with depression who receive no treatment will commit suicide. These 15% will not just think about it, but will actually kill themselves.

    So what are we to do? If the media had their way it seems that no teens with depression would receive anti-depressants. As a result the suicide rate for those who could be using the medication would rise from nearly zero percent to about fifteen percent. But at least we wouldn't have to be concerned about evil medications.

    Look, I understand that there actually are young people, even adults, who have become suicidal only after beginning treatment with an anti-depressant. Some have in fact gone on to take their own lives. This is absolutely tragic. But so is the fact that untreated depression is potentially a fatal disease. Fifteen out of one hundred young people with depression take their own lives. They should be allowed to receive a treatment that will lower the suicide rate dramatically, and without any stigma attached to it by the media.

    Recently we had a patient brought to our counseling center named John (not his real name). John was rebellious, angry, withdrawn, and in trouble often, and yet he was diagnosed and treated for depression.

    When we think of someone who is depressed, we usually picture a sad, tearful, lonesome person. But teenagers with depression don't look like adults with depression. Current studies show that there are about as many teenagers who are depressed as there are adults that are depressed. However, depression is exhibited far differently by teenagers than by adults. Teenagers do not commonly display gloom, self-depreciation, or talk about feeling hopeless like adults do.

    Teenagers with Major Depression are described in diagnostic manuals as often becoming negative and antisocial. Feelings of wanting to leave home, or of not being understoodand approved of increase. The teen often changes, and becomes more restless, grouchy, or aggressive. A reluctance to cooperate in family ventures, and withdrawal from social activities, with retreat to one's room are frequent. School difficulties are likely as concentration is affected. Sometimes there is inattention to personal appearance and increased emotionality. Often there is an increased sensitivity to rejection in love relationships as well.

    Teenage boys will often become aggressive, agitated, and get into trouble at home, at school, or with the law. Teenage girls will sometimes become preoccupied with themes of death or dying, and become decreasing concerned about how they look. Suicidal thoughts are common. Some studies suggest that 500,000 teens attempt suicide each year, and 5000 are successful. Increased use of alcohol or other drugs is common, along with other forms of "self-destructive behaviors." Poor self-esteem is common with teenagers, but especially with those who are depressed.

    Parents are often confused and frustrated when their teens begin to act like this. Sometimes parents become stern disciplinarians, or even put the teen down, which only serves to increase feelings of guilt and depression. Other times, parents feel helpless, and stand by waiting for adulthood to arrive. Of course neither course is the right one to take. If you know of a teen whose behaviors have changed to look like what has been described above, let the parents know that there is help available, and encourage the family to seek help from a professional. With proper diagnosis and treatment a depressed teen, or adult, can be greatly helped.

    If someone close to you is suffering from depression, first please understand that depression is a very emotionally painful condition. For some people with depression it turns into a "terminal illness" due to suicide. Please take the situation seriously.

    1) Get a medical evaluation. Symptoms of depression can be the result of a wide assortment of illnesses, including thyroid problems, viral infections, and other factors.

    2) Deprex is an amino acid and homeopathic medicine for the treatment of depression that we have seen work well with our patients. It may be worth trying as long as the situation is "stable" and there is no suicidal thinking on the part of the depressed person.

    3) Medications such as Prozac can be very helpful for more difficult cases. Consult your doctor. These medications are often prescribed by Family Practice Doctors, but in most cases ought to be monitored by Psychiatrists.

    4) Increase intake of Protein somewhat. Use a protein powder supplement, just like a weight lifter.

    5) Exercise daily. Just get out and walk for about 15 minutes.

    6) Seek out counseling from someone who is good at treating depression. This can do a world of good for you. However, always use great wisdom and common sense when choosing a therapist. Some are good, and some are not, so choose wisely.

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    Cool Tips for brain health..!!

    "There is a lot we can do to keep our brains healthy and potentially prevent or lessen the cognitive decline that often comes with aging," Daniel Perry, executive director of the nonprofit Alliance for Aging Research, said in a prepared statement. "We are encouraging people to take steps to improve brain health as part of their overall fitness regimen for the New Year."

    The Alliance for Aging Research recommends these 10 steps for improving your brain health.

    * Eat a Brain-Healthy Diet.
    A diet rich in omega-3 fatty acids (commonly found in fish), protein, antioxidants, fruits and vegetables and vitamin B; low in trans fats; and with an appropriate level of carbohydrates will help keep your brain healthy.

    * Stay Mentally Active.
    Activities such as learning a new skill or language, working on crossword puzzles, taking classes, and learning how to dance can help challenge and maintain your mental functioning.

    * Exercise Regularly.
    Exercising often can increase circulation, improve coordination, and help prevent conditions that increase the risk of dementia such as heart disease, stroke and diabetes.

    * Stay Social.
    Spending time with friends, volunteering, and traveling can keep your mind active and healthy.

    * Get Plenty of Sleep.
    Not getting enough sleep can have a negative impact on brain health.

    * Manage Stress.

    Participating in yoga, spending time with friends, or doing other stress-relieving activities can help preserve your ability to remember and learn.

    * Prevent Brain Injury.
    Wearing protective head gear and seat belts can help you avoid head injury, which has been associated with an increased risk of dementia.

    * Control Other Health Conditions.
    Maintaining a healthy weight, exercising, eating a well-balanced and nutritious diet, and controlling stress can help reduce your risk of diseases that affect your brain, including diabetes, heart disease, high blood pressure and hypertension.

    * Avoid Unhealthy Habits.
    Smoking, heavy drinking and use of recreational drugs can increase the risk of dementia and cognitive decline.

    * Consider Your Genes.
    If your family history puts you at risk for developing dementia, work with your doctor to find ways to maintain your brain health to help avoid or slow the progression of cognitive decline.

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    Thumbs up Want control Stress??- Will go away in 10 mins.!

    1. Do Nothing
    At least once during the day, take 5 - 10 minutes to sit quietly and do
    nothing. Focus on the sounds around you, your emotions and any tension in
    your neck, shoulders, arms, chest, etc.

    2. Laugh Out Loud
    Keep something handy that makes you laugh. It could be a collection of your
    favorite comic strips, or a funny eMail from, say, your child or a friend.
    You could even take a few moments to think watching your favorite comedy
    serial. Turn to this every so often during your day.

    3. Tune In

    When you face a daunting task, play soothing music - be it classical,
    country or jazz. At work you can use the CD drive on your computer to keep
    the music at the ready.

    4. Think Happy
    Focus on someone or something you care deeply about for anywhere from 15
    seconds to 5 minutes. Or picture a scene from a peaceful vacation. A phrase
    that makes you feel positive about yourself and the world can also work.

    5. Hit The Road
    Get up from your desk, the couch - wherever you may be - and take a 10
    minute walk.

    6. Breathe Easy
    For 5 minutes, slow your breathing down to about 6 deep-belly breaths a
    minute. In other words, inhale for about 5 seconds, exhale for about 5.

    7. Rise Relaxed
    Right before bed, and after the alarm goes off in the morning, take 5
    minutes to relax your entire body. Start by tensing your toes; consciously
    relax them. Move on to the muscles in your feet, and then your calves, upper
    legs, move upwards until you end by scrunching up and then relaxing the
    muscles in your face . . .

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    Here are few other tips

    How one can manage stress:

    Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its harmful effects. Just as there are many sources of stress, there are many possibilities for its management. However, all require work toward change: changing the source of stress and/or changing your reaction to it. How do you proceed?
    1. Become aware of your stressors and your emotional and physical reactions.
    Notice your distress. Don't ignore it. Don't gloss over your problems.
    Determine what events distress you. What are you telling yourself about meaning of these events?
    Determine how your body responds to the stress. Do you become nervous or physically upset? If so, in what specific ways?

    2. Recognize what you can change.
    Can you change your stressors by avoiding or eliminating them completely?
    Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)?
    Can you shorten your exposure to stress (take a break, leave the physical premises)?
    Can you devote the time and energy necessary to making a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)?

    3. Reduce the intensity of your emotional reactions to stress.
    The stress reaction is triggered by your perception of danger...physical danger and/or emotional danger. Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster?
    Are you expecting to please everyone?
    Are you overreacting and viewing things as absolutely critical and urgent? Do you feel you must always prevail in every situation?
    Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you.
    Try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the "what if's."

    4. Learn to moderate your physical reactions to stress.
    Slow, deep breathing will bring your heart rate and respiration back to normal.
    Relaxation techniques can reduce muscle tension. Electronic biofeedback can help you gain voluntary control over such things as muscle tension, heart reate, and blood pressure.
    Medications, when prescribed by a physician, can help in the short term in moderating your physical reactions. However, they alone are not the answer. Learning to moderate these reactions on your own is a preferable long-term solution.

    5. Build your physical reserves.
    Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging).
    Eat well-balanced, nutritious meals.
    Maintain your ideal weight.
    Avoid nicotine, excessive caffeine, and other stimulants.
    Mix leisure with work. Take breaks and get away when you can.
    Get enough sleep. Be as consistent with your sleep schedule as possible.

    6. Maintain your emotional reserves.
    Develop some mutually supportive friendships/relationships.
    Pursue realistic goals which are meaningful to you, rather than goals others have for you that you do not share.
    Expect some frustrations, failures, and sorrows.
    Always be kind and gentle with yourself -- be a friend to yourself.

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