Tag Archives: mental health

Beat Depression with these Yoga poses

balasana-2

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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Memory Loss? Seven common Causes Of Forgetfulness

Via @HarvardHealth

Image via Psychology Today [3]

[Read full article by  Harvard Men’s Health Watch here.]

Have you ever went into a room, fully prepared to do something there and, upon arriving, that ‘something’ totally went AWOL from your mind? During a conversation, have you ever meant to tell a friend something, only to forget exactly what you wanted to tell? Names, for instance, that is quite a problem these days….always on the tip of the tongue, but rarely in your memory. It is frustrating; and certainly cause for concern. Are you experiencing the first symptoms of Alzheimer’s or Dementia?

“Anyone concerned about memory should talk with a doctor for further evaluation,’ says Dr. David Hsu, a geriatric psychiatrist with the Center for Alzheimer Research and Treatment at Harvard-affiliated Brigham and Women’s Hospital.” [1]

Harvard Health suggests that, before visiting your medical practitioner, you need to consider the following questions:

[Excerpt only. For more detailed discussion, click here to read full article.]

  1. Are you fatigued?
  2. What medications to you take?
  3. How much sleep are you getting?
  4. Do you exercise regularly?
  5. Are you stressed?
  6. Are you depressed?
  7. How much alcohol to you drink?

Any of the above can reduce memory performance. Some medications and alcohol have even been known to cause total memory black-outs. Society is moving at an alarming pace and we struggle to keep up, so feeling stressed and fatigued may be a normal part of your life, but it can indeed cause memory loss. The same goes for depression and lack of sleep. Answering the above questions doesn’t mean you’ve diagnosed yourself effectively and that you can now rest assured that your memory loss is normal. Visiting your physician is still important, as there can be underlying problems leading to fatigue, lack of sleep, depression and so forth. Having answered these 7 questions though, you will be prepared to have an open and honest discussion with your physician and it will certainly help him to decide on further tests and treatment.

Memory Healers posted a brilliant infographic that contains 8 tips those struggling with memory loss can use to help them get by. Have a look below:

Image via MemoryHealers [2]

Dr. Hsu adds that “a perceived change in your memory performance may simply be due to the well-documented slowdown in thinking speed with aging. Give your brain a break, and take a little more time to recall facts and to commit new ones to memory.” [1]

SOURCES:

  1. Harvard Health: Memory Slips? Consider these seven common causes of forgetfulness.
  2. Memory Healers: Prevent Memory Loss
  3. Psychology Today: Case of the Malleable Memory [Image only]

3 Major Causes Of Depression — How To Heal Them Without Meds

Via @MindBodyGreen

[Excerpt only, read full article here.]

In this article dr Paul tells us about the book “The Emperors New Drugs” by dr Irving Kirsch. According to research explored in this book, it would seem that a lot of the things we believe, and have been told, about depression is wrong. The idea that brain imbalance causes depression, something that can easily be corrected by drugs, was actually an invention by pharmaceutical companies. Drugs, it would appear, only have a placebo effect on depression and the relapse rate for depressives on medication is higher than for those sufferers who seek psychological help.

Having worked with depression in patients for years, dr Paul identifies three particular causes for depression OTHER than brain imbalance:

  • Painful life situations like the loss of a loved one, loss of a job, financial problems, etc.
  • Physical causes from the gut – research has proven a link between imbalances in gut flora and depression.
  • Self-abandonment – implying that you feel a certain loss of control over your life. Issues like judging or shaming yourself constantly, addictions as means to avoid responsibility, ignoring your feelings, refraining from self-care (exercise, good nutrition), procrastination, etc.

[For more details on these causes, read full article here.]

Dr Paul suggests that the only successful treatment for depression is psychotherapy and/or trauma therapy. In doing so the sufferers will be helped by professionals who can teach them how to use certain healing techniques or tools, like self-actualization, acceptance, stress management and many more. [Read about the techniques, suggested by Dr Paul, on how people can heal their depression. Click here.]

MBG – Editor’s note: This piece was written by Dr. Margaret Paul, a therapist with more than 40 years of experience. It’s not a diagnostic tool but is hopefully a resource.

[Read full article by Dr Margaret Paul on MindBodyGreen. Click here.]

Source:

3 Major Causes Of Depression — And How To Heal Them Without Meds – mindbodygreen.com

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