Showing posts with label recovery. Show all posts
Showing posts with label recovery. Show all posts
Thursday, August 25, 2016
Wednesday, August 17, 2016
Strategies for Overcoming Depression
There are a lot of articles on the Internet about overcoming depression. They suggest things such as changing your thinking, changing your mood, and voilà! — changing your life. But overcoming depression is not something you do in the blink of an eye. And no article is going to tell you how you can simply “overcome” depression in a few minutes of reading.
Depression is a serious mood disorder that affects millions of people each year. Sadly, most people who suffer from depression never seek treatment for it, fearing about what others may think of them or not having the courage to face change on their own. There remain a lot of misconceptions about depression treatment, how long effective treatment takes, and whether it’s all worth it.
What this article will cover are common themes in effective depression treatment, and some theories on how you can speed the process of depression recovery.
It’s no wonder a person with depression can’t see overcoming it. It seems hopeless. You talk negatively all the time, not just about yourself, but about others too. It’s not just the blues — it feels like someone has grayed out the world altogether.
Relationships just don’t fall into our laps, but when we’re depressed, we may specifically isolate ourselves from our existing and new relationships. This is a symptom of the depression. Relationships can help us pull ourselves out of the deepest throes of depression. Finding ways to build our relationship skills and engage with those around us who love us is one key way to overcome depression.
Our thoughts shape our behaviors, not the other way around. How and what we think directly impact how we behave, and many would argue, how we feel. If we feel depressed, it may be because we are often thinking depressing thoughts. You can’t just stop thinking such thoughts, but you can learn to identify the thoughts as they occur. As you track your thoughts throughout the day, you can also learn ways of evaluating them, and answering them back when they are unhealthy or irrational. This exercise forms the basis of cognitive-behavioral therapy, but the joy of this therapeutic technique in treating depression is that you can learn it all on your own, outside of a therapy relationship.
Skills building isn’t something you can do only with relationships. It’s something you can do with a lot of areas in your life. Such as combatting negative thinking or coping with stressful in more positive ways. Humans don’t come pre-built with these skills in place, and most of us never formally learn how to do these things successfully — such as enhancing our relationships and nurturing our positive emotions. That’s okay, because these things can be easily learned, as long as you open your mind up to the possibilities. Including the need for real change in your life.
Remember that there are a lot of ways you can learn these new skills. You can learn a lot by simply doing Internet searches on specific skills you want to enhance or learn anew, such as building a healthy relationship with a family member or loved one, finding new friends, or how to stop isolating yourself. You can find skills-building exercises in many self-help books written about depression as well. Online support groups offer a third simple and free option for finding and sharing skills with others like yourself.
Of course, some people who suffer from depression seek treatment, usually from their primary care physician or family doctor. That’s a good start, but it should only be the start. Family doctors and primary care physicians aren’t specialists in mental health treatment — psychologists, psychiatrists and other mental health professionals are. Seek a referral to one immediately, before even starting medication. Why?
Because the choice of medication and dose should be decided by you in conjunction with a doctor specifically trained in psychiatric medication prescribing — psychiatrists. Some doctors and therapists might even recommend against medication as your initial treatment, as it might be more appropriate to start with psychotherapy instead.
As you do take steps into the future, trying out new behavior strategies or relationship skills, reward yourself for your successes. We all too often are quick to compliment others for doing something nice, but are loathe to compliment ourselves. Give yourself a compliment and a reward for accomplishing some goal you’ve set for yourself in your depression recovery.
All journeys are not a straight line forward. There will be setbacks in your journey recovering from depression, no matter if you focus on going it alone (e.g., without seeking formal treatment), or even if you are in treatment with an antidepressant or psychotherapy. Take the setbacks in stride, though, and keep them in perspective — it wouldn’t be work if it was simple to recover from depression. Depression recovery is a process that will take time, but as long as you stick with the goal of change, you can overcome depression in due time.
Remember, hope is one of the things that leaves when a person is depressed. But hope can be reignited through small successes along the way, reinvigorating the memory of better times — times that can be just around the corner as you begin to win the battle over depression.
Depression is a serious mood disorder that affects millions of people each year. Sadly, most people who suffer from depression never seek treatment for it, fearing about what others may think of them or not having the courage to face change on their own. There remain a lot of misconceptions about depression treatment, how long effective treatment takes, and whether it’s all worth it.
What this article will cover are common themes in effective depression treatment, and some theories on how you can speed the process of depression recovery.
What is Depression?
Since you’re already reading this article, it’s likely you already suffer from depression or know someone who is, so we’ll keep this brief. Depression is just not the occasional feelings of sadness that we all experience from time to time. Instead, it’s a persistent feeling of overwhelming sadness for at least 2 weeks (and usually much longer). It’s the inability to take pleasure in almost any of life’s activities, and feeling run down or lacking the normal energy you had before depression set in. People with clinical depression also often suffer from problems with sleep and eating — physical symptoms that have been going on for as long as the depression itself. There is also an overwhelming sense of hopelessness for most people who experience depression — like this is not simply ever going to get better. Ever.It’s no wonder a person with depression can’t see overcoming it. It seems hopeless. You talk negatively all the time, not just about yourself, but about others too. It’s not just the blues — it feels like someone has grayed out the world altogether.
Helping Yourself Overcome Depression
So what can you do about it?
In a very positive book about depression, Dr. Michael Yapko persuasively argues in Depression is Contagious that the cornerstone of the majority of people’s depression today is about relationships — or the lack of healthy, good, close relationships in our life. If we have many, close healthy relationships in our lives, it’s hard to be and stay depressed. (In the book, he also discusses the skills a person can learn to improve existing relationships, and find new healthy ones.)Relationships just don’t fall into our laps, but when we’re depressed, we may specifically isolate ourselves from our existing and new relationships. This is a symptom of the depression. Relationships can help us pull ourselves out of the deepest throes of depression. Finding ways to build our relationship skills and engage with those around us who love us is one key way to overcome depression.
Our thoughts shape our behaviors, not the other way around. How and what we think directly impact how we behave, and many would argue, how we feel. If we feel depressed, it may be because we are often thinking depressing thoughts. You can’t just stop thinking such thoughts, but you can learn to identify the thoughts as they occur. As you track your thoughts throughout the day, you can also learn ways of evaluating them, and answering them back when they are unhealthy or irrational. This exercise forms the basis of cognitive-behavioral therapy, but the joy of this therapeutic technique in treating depression is that you can learn it all on your own, outside of a therapy relationship.
Skills building isn’t something you can do only with relationships. It’s something you can do with a lot of areas in your life. Such as combatting negative thinking or coping with stressful in more positive ways. Humans don’t come pre-built with these skills in place, and most of us never formally learn how to do these things successfully — such as enhancing our relationships and nurturing our positive emotions. That’s okay, because these things can be easily learned, as long as you open your mind up to the possibilities. Including the need for real change in your life.
Remember that there are a lot of ways you can learn these new skills. You can learn a lot by simply doing Internet searches on specific skills you want to enhance or learn anew, such as building a healthy relationship with a family member or loved one, finding new friends, or how to stop isolating yourself. You can find skills-building exercises in many self-help books written about depression as well. Online support groups offer a third simple and free option for finding and sharing skills with others like yourself.
Of course, some people who suffer from depression seek treatment, usually from their primary care physician or family doctor. That’s a good start, but it should only be the start. Family doctors and primary care physicians aren’t specialists in mental health treatment — psychologists, psychiatrists and other mental health professionals are. Seek a referral to one immediately, before even starting medication. Why?
Because the choice of medication and dose should be decided by you in conjunction with a doctor specifically trained in psychiatric medication prescribing — psychiatrists. Some doctors and therapists might even recommend against medication as your initial treatment, as it might be more appropriate to start with psychotherapy instead.
Taking Baby Steps
There’s a reason that most therapists suggest taking it slow when trying to treat depression. If you feel good one day, and decide to try and start a new business or make a new friend and you fail, it could be a forceful setback in overcoming depression. Instead, try things out slowly, and experiment with change one step at a time (save the leaps for when you’re feeling fully recovered!).As you do take steps into the future, trying out new behavior strategies or relationship skills, reward yourself for your successes. We all too often are quick to compliment others for doing something nice, but are loathe to compliment ourselves. Give yourself a compliment and a reward for accomplishing some goal you’ve set for yourself in your depression recovery.
All journeys are not a straight line forward. There will be setbacks in your journey recovering from depression, no matter if you focus on going it alone (e.g., without seeking formal treatment), or even if you are in treatment with an antidepressant or psychotherapy. Take the setbacks in stride, though, and keep them in perspective — it wouldn’t be work if it was simple to recover from depression. Depression recovery is a process that will take time, but as long as you stick with the goal of change, you can overcome depression in due time.
Remember, hope is one of the things that leaves when a person is depressed. But hope can be reignited through small successes along the way, reinvigorating the memory of better times — times that can be just around the corner as you begin to win the battle over depression.
By Jane Framingham, Ph.D.
Friday, August 12, 2016
Tuesday, August 02, 2016
Nutrition Is The Most Overlooked Factor in Depression Recovery
Only relatively small changes in diet are needed to see benefits to depressive symptoms.
A healthy diet is one of the most overlooked factors in recovering from depression, recent research claims.
The Mediterranean diet in particular provides the vitamins and minerals the body and brain need.
Dr Vicent Balanzá, one of the study’s authors, explained that the brain…
The study explains the best way of getting the required nutrients:
A recent study of 15,093 people who were followed over 10 years, found…
A healthy diet is one of the most overlooked factors in recovering from depression, recent research claims.
The Mediterranean diet in particular provides the vitamins and minerals the body and brain need.
Dr Vicent Balanzá, one of the study’s authors, explained that the brain…
“…needs an adequate intake of key nutrients, such as polyunsaturated fatty acids Omega-3, essential amino acids, B-group vitamins (B12 and folate), vitamin D and minerals like zinc, magnesium and iron.The Mediterranean diet is good for both the brain and the body, Dr Balanzá said:
A balanced and high-quality diet, such as the Mediterranean, provides all of these, but in cases of deficiencies, nutritional supplements are advisable.”
“At the population level, we had scientific evidence that Mediterranean diet is associated with a lower risk of cardiovascular disease, diabetes and cognitive impairment.
Now we also know that it reduces the risk of depression.
These are strong arguments to preserve a cultural -and wholesome- treasure that has been transmitted over time,”
The study explains the best way of getting the required nutrients:
“A traditional whole-food diet, consisting of higher intakes of foods such as vegetables, fruits, seafood, whole grains, lean meat, nuts, and legumes, with avoidance of processed foods, is more likely to provide the nutrients that afford resiliency against the pathogenesis of mental disorders.”This is far from the first study to highlight the importance of diet in treating depression.
A recent study of 15,093 people who were followed over 10 years, found…
“A Mediterranean diet including fruits, vegetables and legumes can prevent depression, a large new study finds.The study was published in the journal The Lancet Psychiatry (Sarris et al., 2015).
People only had to make relatively small changes to see the benefits.
The scientist think that depression could be partly down to a lack of essential nutrients.
People who reported eating more nuts, fruits and vegetables were considered to be following the Mediterranean diet more closely.
Those who ate more meats and sweets were considered to be moving away from the healthy diet.
The benefits of the diet are likely related to higher levels of omega 3 and other essential nutrients.”
source: PsyBlog 14 JULY 2016
Saturday, December 19, 2015
The Simple Guide to Eating for Depression Recovery & Prevention
February 9, 2015 by Amy
When we’re depressed, the last thing we want to do is reach for a stalk of broccoli.
We want rich, creamy, stick-to-your-ribs foods that’ll make us feel like we’re wrapped in a soft cuddly blanky. The problem is that most of those foods bring with them a host of negative health issues, many of which can cause you to hold onto that soft, cuddly blanky around your midsection long after the depression has receded!
We’ve all heard the phrase, “You are what you eat,” right? Well, for those of us who struggle with depression, it’s something we need to take to heart. Eating the wrong kinds of foods can make our symptoms worse (or if you’re on the mend, invite depression right back in again), while eating the right ones can help us rise out of the darkness and/or prevent it from coming back!
Today, we’re going over a simple guide to eating for depression recovery and prevention. We’ll go over the foods you should definitely stay away from, the scientifically-proven ones you should add more of, and some of my favorite recipes to get these depression-lifters into your everyday diet.
We’re big on choices here at Strong Inside Out. Today, I’m providing you with the knowledge so that you can make the informed choice to feel better, or know what your actions mean if you don’t.
First of all, we need to cover what you should definitely stay away from so that your depression doesn’t get worse.
Danger, Depressives!
The following are ingredients that, as a trainer, I’d recommend you stay away from, period, whether you’re depressed or not. They’re even bigger no-no’s if you’ve been diagnosed with the big D.
Avoid these foods most of the time:
Stack the odds in your favor. Don’t give depression any more power by avoiding these ingredients most of the time! You don’t have to swear them off for life, but these aren’t foods you want to eat every single day.
Get Your Nom On
Now, on to the good stuff. Let’s go over foods that will help you rise up out of depression that much faster by supporting your brain’s serotonin production and receptors!
Below, you’ll find recommended nutrient power houses for depressives. We’ll go over why they’re beneficial and then a delicious comfort food recipe so you can take action on your happiness immediately!
Omega-3’s
In three different studies, Omega-3’s were shown to be helpful in reducing depression symptoms in adults and children. A daily supplement is what I typically recommend, but why not get it in your daily diet as well? The easiest way to do so is to eat oily fish like salmon, mackerel, trout or sardines (in moderation because of mercury levels). If you’re not into the fish thing, flax seeds or walnuts can do the trick.
Salmon Burgers with Yogurt-Tartar Sauce from Whole Living
These super-yummy, super-healthy burgers offer a much-needed break from the typical beef burger on a white bun. These babies have a Greek spin that makes them just different enough to be exciting, but not too different to make picky eaters turn their noses up at them.
I recommend using a gluten-free brown rice bun (without added sugars and minimal additives) or just wrapping them in lettuce. You could also put these over a salad or a hearty bowl of quinoa mixed with feta, red onions and olives. Nom nom nom…
Read the full recipe here!
Folate
You usually hear about folate when discussing pre-natal vitamins, but this nutrient is another great one for depressives, man and woman alike. Two European studies showed that men who were low in folate were more likely to be depressed. Let’s not play with fire. Be sure to get enough of this nutrient from these sources: beans like lentils and black eyed peas; leafy greens like spinach, endive and romaine; asparagus; and fruits like mango and oranges.
Lentil Spinach Soup from The Garden Grazer (vegan)
This hearty, vegan soup is chock-full of folate. With lentils and spinach, this meal-worthy soup will warm you up even when you’re feeling less-than-stellar. Definitely comfort-food worthy, but without the guilt!
Read the full recipe here!
Tryptophan + Vitamin B6
Don’t wait for Thanksgiving to stock up on this depression-busting nutrient! Tryptophan combined with a little Vitamin B6 can actually turn into serotonin (the neurotransmitter that makes happy happen) in the brain. The combination of the 2 is what’s key; without the B6, the Tryptophan will have a hard time getting into the brain at all. Bring them together in your diet by eating foods like chicken, eggs or nuts, or pairing turkey, fish, cottage cheese, eggs or beans with green leafies, legumes, peas or sunflower seeds.
California Chicken, Veggie, Avocado and Rice Bowl by Half Baked Harvest
This yummy bowl has tryptophan galore! I’d give this recipe a few tweaks to make it a little healthier and depression-busting. Substitute quinoa, brown rice or sautéed leafy greens for the white rice, and add a chopped up hard-boiled egg on top and take out all but 2 tablespoons of the blue cheese. The result: a yummy, filling, warm bowl of flavor that’s bound to become a staple in your weekly meal prep!
Read the full recipe here!
There are a ton of healthy options out there for us to start feeling better sooner than later. Other nutrient rockstars that help you become more resilient to depression include:
So there it is, Strongie. All laid out for you clear as day.
Now that you know what to do to start feeling better, what choice will you make? Reading about the optimal diet to fight depression is one thing. Taking action to change your own life is quite another.
Before you get overwhelmed, know this: change doesn’t have to mean a complete overhaul. You can implement simple, small changes one at a time which will add up to a cumulative lifestyle change.
You’re worth the work it takes to feel better. If you don’t choose the actions that will allow you to lead a happier, healthier life, who will?
You can do this. Start now and never look back.
Stay strong,
Amy
When we’re depressed, the last thing we want to do is reach for a stalk of broccoli.
We want rich, creamy, stick-to-your-ribs foods that’ll make us feel like we’re wrapped in a soft cuddly blanky. The problem is that most of those foods bring with them a host of negative health issues, many of which can cause you to hold onto that soft, cuddly blanky around your midsection long after the depression has receded!
We’ve all heard the phrase, “You are what you eat,” right? Well, for those of us who struggle with depression, it’s something we need to take to heart. Eating the wrong kinds of foods can make our symptoms worse (or if you’re on the mend, invite depression right back in again), while eating the right ones can help us rise out of the darkness and/or prevent it from coming back!
Today, we’re going over a simple guide to eating for depression recovery and prevention. We’ll go over the foods you should definitely stay away from, the scientifically-proven ones you should add more of, and some of my favorite recipes to get these depression-lifters into your everyday diet.
We’re big on choices here at Strong Inside Out. Today, I’m providing you with the knowledge so that you can make the informed choice to feel better, or know what your actions mean if you don’t.
First of all, we need to cover what you should definitely stay away from so that your depression doesn’t get worse.
Danger, Depressives!
The following are ingredients that, as a trainer, I’d recommend you stay away from, period, whether you’re depressed or not. They’re even bigger no-no’s if you’ve been diagnosed with the big D.
Avoid these foods most of the time:
- Refined sugars
- Processed grains
- Trans fats
- Sodas (regular and diet)
The Why:
Foods that cause inflammation in the body like those listed above have been linked to depression. In fact, a recent study showed that people who ate a lot of these foods and not a lot of inflammation-calming foods (like coffee, olive oil and green leafy veggies) were up to 41% more likely to be diagnosed with depression!Stack the odds in your favor. Don’t give depression any more power by avoiding these ingredients most of the time! You don’t have to swear them off for life, but these aren’t foods you want to eat every single day.
Get Your Nom On
Now, on to the good stuff. Let’s go over foods that will help you rise up out of depression that much faster by supporting your brain’s serotonin production and receptors!
Below, you’ll find recommended nutrient power houses for depressives. We’ll go over why they’re beneficial and then a delicious comfort food recipe so you can take action on your happiness immediately!
Omega-3’s
In three different studies, Omega-3’s were shown to be helpful in reducing depression symptoms in adults and children. A daily supplement is what I typically recommend, but why not get it in your daily diet as well? The easiest way to do so is to eat oily fish like salmon, mackerel, trout or sardines (in moderation because of mercury levels). If you’re not into the fish thing, flax seeds or walnuts can do the trick.
Salmon Burgers with Yogurt-Tartar Sauce from Whole Living
These super-yummy, super-healthy burgers offer a much-needed break from the typical beef burger on a white bun. These babies have a Greek spin that makes them just different enough to be exciting, but not too different to make picky eaters turn their noses up at them.
I recommend using a gluten-free brown rice bun (without added sugars and minimal additives) or just wrapping them in lettuce. You could also put these over a salad or a hearty bowl of quinoa mixed with feta, red onions and olives. Nom nom nom…
Read the full recipe here!
Folate
You usually hear about folate when discussing pre-natal vitamins, but this nutrient is another great one for depressives, man and woman alike. Two European studies showed that men who were low in folate were more likely to be depressed. Let’s not play with fire. Be sure to get enough of this nutrient from these sources: beans like lentils and black eyed peas; leafy greens like spinach, endive and romaine; asparagus; and fruits like mango and oranges.
Lentil Spinach Soup from The Garden Grazer (vegan)
This hearty, vegan soup is chock-full of folate. With lentils and spinach, this meal-worthy soup will warm you up even when you’re feeling less-than-stellar. Definitely comfort-food worthy, but without the guilt!
Read the full recipe here!
Tryptophan + Vitamin B6
Don’t wait for Thanksgiving to stock up on this depression-busting nutrient! Tryptophan combined with a little Vitamin B6 can actually turn into serotonin (the neurotransmitter that makes happy happen) in the brain. The combination of the 2 is what’s key; without the B6, the Tryptophan will have a hard time getting into the brain at all. Bring them together in your diet by eating foods like chicken, eggs or nuts, or pairing turkey, fish, cottage cheese, eggs or beans with green leafies, legumes, peas or sunflower seeds.
California Chicken, Veggie, Avocado and Rice Bowl by Half Baked Harvest
This yummy bowl has tryptophan galore! I’d give this recipe a few tweaks to make it a little healthier and depression-busting. Substitute quinoa, brown rice or sautéed leafy greens for the white rice, and add a chopped up hard-boiled egg on top and take out all but 2 tablespoons of the blue cheese. The result: a yummy, filling, warm bowl of flavor that’s bound to become a staple in your weekly meal prep!
Read the full recipe here!
There are a ton of healthy options out there for us to start feeling better sooner than later. Other nutrient rockstars that help you become more resilient to depression include:
- Vitamin B12 (in animal protein and eggs)
- Coffee (!!!)
- Antioxidants (like those you get from berries and brightly colored fruits and veggies)
- Vitamin D (get thee outside!)
- Selenium (from lean meat, seafood, beans and nuts)
So there it is, Strongie. All laid out for you clear as day.
Now that you know what to do to start feeling better, what choice will you make? Reading about the optimal diet to fight depression is one thing. Taking action to change your own life is quite another.
Before you get overwhelmed, know this: change doesn’t have to mean a complete overhaul. You can implement simple, small changes one at a time which will add up to a cumulative lifestyle change.
You’re worth the work it takes to feel better. If you don’t choose the actions that will allow you to lead a happier, healthier life, who will?
You can do this. Start now and never look back.
Stay strong,
Amy
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