Category Archives: Mental health (general)

Beat Depression with these Yoga poses

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Image via Stylecraze.

#Depression #Yoga #Yoga4Healing #MentalHealth #Wellness #LiveWell @Yoga_Journal

Depression is a reality for many people, yet many still brush off the severity of this mental health issue. Once caught in the chains of depression, one cannot simply ‘get over it’. Personally I don’t think anyone can describe exactly how depression feels, what it does to your heart, you soul and your mind, not to  mention your physical body.

For me it has always been like a well. A deep, dark well with slippery walls and a tiny light, high, unreachable above. You are trapped down in the dark with no way out and your sorrow drowns out everything else. Other sufferers may have a different idea about depression. Each one of us is, after all, different. One thing, though, when you are ‘down in the well’, you have NO energy or motivation to change your disposition. You want out, of course, but lack the strength.

This is why yoga seems like the holy grail for depression sufferers. The low impact, gentle poses takes little effort. There is no pressure to perform while you exercise your physical body. By focusing on your breathing, yoga turns your attention to something else than your depression and through meditation you may find the path that can lead to healing. Another benefit is that it can be done at home. You don’t need to go to yoga class until you feel ready to face the world again.

Richard Rosen shares a sequence of yoga poses that has been specifically developed to ease the symptoms of depression. These nine poses are very easy to master and even those of you who have never been in a yoga class will be able to understand the instructions. You can find the sequence here.

Once you’ve mastered Rosen’s sequence, why not try a new combination of poses. There are plenty to choose from. Those which will help with your depression can be found on yogajournal.com. Click here.

The secret is to start slow, do not push yourself too hard. Try to repeat your sequence at least three times a week. As your confidence grows, you can invite your partner or friend to join you and, eventually, you will feel well enough to go to a class, meet more people and become a whole person once again.

Namaste.

SOURCES:

ROSEN, Richard. 2012.  Dissolve Depression [Web:] Yoga Journalbit.ly/2v1sgH2

YOGA JOURNAL. Yoga for Depression. [Web:] Yoga Journalbit.ly/2vbu4wj

 

 

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The quest for rest: tips to curb insomnia

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Image via Mail Online

#Insomnia #SleepDisorders #Genetics #MentalHealth #SelfImprovement #HealthTips #LiveWell @MailOnline #TrendStatistics @PhilipsResp

In our modern society, insomnia, like depression and stress, has become something that most people are familiar with. I am sure everyone has gone through a period of sleeplessness at one point or another of their lives.

Insomnia, though, is more than just sleeplessness, it is the inability of a person to fall asleep or stay asleep and can go on for long periods of time. Have a look at this definition, “According to guidelines from a physician group, insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.” [Sleep Foundation] Acute insomnia occurs when life circumstances cause stress. This type of insomnia is often short in duration and will resolve itself, often without medical intervention. Chronic insomnia is the inability of a person to sleep or fall asleep for a period of at 3 nights. This condition recurs over a period of at least 3 months.

As I said, modern society causes anxiety and stress, which in turn causes worry, worry that keeps us awake at night. But if you are struggling to cope with your insomnia, there may be another reason than day to day stress. Scientists recently discovered that there is a link between the presence of at least 7 genes and insomnia.

Gina Roberts-Grey writes: “Scientists say some people’s genes increase their stress-reactivity. And that increased stress response increases the likelihood of poor sleep and developing insomnia.” [sleepapnea.com] So if a close relative suffered from chronic insomnia, and you cannot catch some needed shut-eye, your genes may be to blame.

Professor Eus Van Someren, of Vrije University, Amsterdam, and his team found that one of the identified genes has previously been associated with restless leg syndrome (RLS) and periodic limb movements of sleep (PLMS). They also found a strong genetic overlap with other traits such as anxiety disorders, depression and neuroticism [Mail Online].

Mail Online also reports that 1 out of 10 British citizens suffer from insomnia and the CDC states that 1 out of 3 US citizens have difficulty falling or staying asleep [Trendstatistics]. With these statistics in mind, professor van Someren says that his hope is that their research will lead to further study that can help with the development of better medication to treat insomnia [Mail Online].

If you are one of the millions of people feeling fuzzy-brained and schlepping through your days with bloodshot eyes, here are some tips that may help you get that rest you yearn for.

Dragonfire Nutrition says that the “quality of your sleep is closely related to the quality of your waking hours.  Live happily and actively, and sleep will come more easily.”

They came up with ways that can help you calm down and ease into a restful sleep, without medication. Their tips can be introduced into your daily schedule without any effort and many of them are actually just plain common sense. Things like softening the mood with gentle music and low lighting, not eating a meal late at night, exercise, meditation techniques and more.

You can find all Dragonfire Nutrition‘s tips on combating insomnia here.

If you are tired (literally) of sitting wide eyed every single night while your family sleeps the sleep of the just, you will definitely benefit from these tips. Have a look and try them out today. You will not be disappointed.

Good night!

SOURCES:

DRAGONFIRE NUTRITION.  2017.  How to live a sleep-friendly lifestyle.  [Web:] Dragonfire Nutritionbit.ly/2fUtYHh

ROBERTS-GREY, Gina.  Is Insomnia Hereditary?  [Web:] sleepapnea.combit.ly/1R3zO1D

SLEEP FOUNDATIONWhat is Insomnia? [Web:] The National Sleep Foundationbit.ly/2pQP4db

TANNER, Claudia.  2017.  Insomnia is not ‘all in your head’ – it could be in your genetic make-up, scientists have discovered for the first time.  [Web:] Mail Onlinedailym.ai/2wbRwOk

TRENDSTATISTICS.  2016.  9 Fascinating Insomnia and Sleep Statistics.  [Web:] trendstatistics.combit.ly/2kUoyxI

15 Stress Management Tips That Work

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Image via Be Brain Fit

Stress is part of our modern lifestyle. It seems that we cannot survive without it and, even in moments of relaxation, we tend to clench our jaws or frown. These days it is the price we pay for our fast, technologically driven, multi-tasking lives.

Every so often I wish I could be more relaxed. And just as I start thinking I’ve got the hang of it, a thought pops up: “You must remember to type up that presentation/bake that cake/invite so-and-so to the party/take the cat to the vet….”. There is ALWAYS something. Stress and stressful situations cannot be avoided.

Deane Alban shares 15 stress management tips that have been tried and tested. It WORKS!! You will learn how to breathe, not just in-and-out, no, proper, diaphragmatic breathing.

Meditation is also something that many of us have heard of, but has never really tried. Personally I’ve tried it over and over for months (my mind is ALWAYS all over the place) and was about to give up when I got it right…finally. Meditation helps more than just to focus your thoughts and turn inward, it does help with that. But more importantly, meditation makes you more resilient and less reactive to stress by decreasing the number of neurons in your amygdala, the area of the brain associated with fear, anxiety, and stress. [Deane Alban: BeBrainFit]

Ms Alban goes on to describe 13 more self-help ways of relieving day to day stress. Find them all here.

The thing is, stress and stress-triggers or stressors will ALWAYS be around us, and even within us. We cannot ignore it and we cannot change it. It is a fact of life.

However, you can choose how to deal with stress. You can make a difference in your perception of stressful situations and decide to what level you will allow it to affect you negatively. The tools to help you achieve this are there, mentioned in this article, in fact.

Ask yourself this: do I want to allow stress to ruin my life? Or: do I want to take control of the stress and bring change in my life? The choice is yours.

SOURCE:

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#Psychiatry and #Meditation

via @DrDeniseMD

Dr Denise says: “A practice of meditation integrated into our daily lives sets the foundation for physical and mental wellbeing on a multidimensional level.” [Blog: 2017]

Watch this video and more related podcasts, videos and articles on her website. Click here.

SOURCE:

Dr. Denise McDermott, M.D.  May 2017.  Psychiatry and Meditation goo.gl/RUoycw

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Defining #Depression @beyondblue #MentalHealth

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“While we all feel sad, moody or low from time to time, some people experience these feelings intensely, for long periods of time (weeks, months or even years) and sometimes without any apparent reason. Depression is more than just a low mood – it’s a serious condition that affects your physical and mental health.” [Beyond Blue]

I’m sure that many depression sufferers will agree with  me that, when you are on your lowest, when you are down in the dark, you feel like no-one on earth can understand what you are going through.

You think that feeling bad is your fault, like you had a choice. You feel so alone. The thing is that many thousands of people are suffering just like you. Websites like Beyond Blue brings hope to depressives. It creates a safe environment where people can discover the truth about their disease and find a way out of their own, personal darkness.

Why don’t you pay them a visit today? Click here.

If you wish to discuss your depression with  me, please complete the contact form below and I’ll be in touch.

SOURCE:

BEYOND BLUEWhat is Depression?  [Web:] sta.cr/2Ozux  [Date of Access:] June 21, 2017.

** Image source: herzimbabwe.co.zw

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NewYear, NewBeginning

I’ve seen the phenomena many times; people come to see the counselor/psychologist for whatever reason. Diagnosis is often anxiety or depression, which is quite correct, but what many individuals fail to understand is that the root of many of their problems lie in the choices they have made themselves.

Life is about choices, and granted, sometimes making such choices take some chemical intervention. Less anxiety, better choices….making certain choices can be really hard, but the bottom-line is, they are CHOICES. You can decide to cut off connections with a poisonous friend or to stop drinking alcohol, smoking, negative thinking, whatever your vice maybe. Whether you need the support of a professional and a pill or two, well, that is also entirely up to you. In the end, you see, you have the power to change your life, whether you believe it or not.

The problem is, people rarely take responsibility for their own miserable dispositions. They blame it on colleagues, exes, family members, past traumatic events, illness, and so forth. All these are valid reasons to be depressed, yes, and you may have been completely innocent of causing any of these bad events and/or relationship break-ups, but you are still responsible for your own decision to cling to it. I understand that letting go is never easy, therefore you have the option to get help; someone you can talk to who can guide you through your healing process.

Why not decide today to take back control of your life, reclaim your power and move forward, leaving those old hurts behind. Trust me, you CAN, yes, you cannot change the past, it is done, but you can decide today to change your future.

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Come on friends, life can be such a beautiful adventure, a wonderful and precious gift, don’t let old grudges, pains and sorrows it away from you. And if you need help? Don’t ever be embarrassed to reach out; talk to somebody.

This then is my challenge to all: don’t let the past steal your joy, close the door on it and start living YOUR life with gratitude, peace and happiness.

IMAGE SOURCE:

COLEMAN, Chrystal.  2012.  Persephone Magazine: Positivity Challenge Week 7: Staying Positive at Your Non-Ideal Job.  [Web:] http://bit.ly/2iXoEQZ  [Date of Access:] January 10, 2017.

VIDEO SOURCE:

MIND INNOVATION.  2014.  Excuses and Negativity – Inspirational Video. [Web:] https: