Depression is recognized as a mood disorder characterized by the prolonged feeling of sadness and loss of interest in otherwise regular activities. The symptoms include loss of sleep and appetite, loss of interest, persistent feeling of sadness and lowered self-esteem. These symptoms should last for a minimum of 4 weeks for the individual to be diagnosed with depression. Sometimes, at its later stages, depression can also be accompanied by suicidal tendencies.

How it can be treated?

Role of anti-depressants: Depression has become rather common in the present day scenario. The treatment varies from prescription drugs to therapy. People who have depression are usually given mood enhancers and anti-depressants. Antidepressants are medicines used to help people who have depression. With the help of these depression medications, most people can achieve significant recovery from depression. Most antidepressants are believed to work by slowing the removal of certain chemicals from the brain. These chemicals are called neurotransmitters (such as serotonin and norepinephrine). Neurotransmitters are needed for normal brain function and are involved in the control of mood and in other responses and functions, such as eating, sleep, pain, and thinking. Antidepressants help people with depression by making these natural chemicals more available to the brain. By restoring the brain s chemical balance, antidepressants help relieve the symptoms of depression. Specifically, antidepressant drugs help reduce the extreme sadness, hopelessness, and lack of interest in life that are typical in people with depression. However, these are but short-term solutions to depression and don t necessarily cure the individual completely. For the treatment to be effective, the drug intake must be combined with therapeutic techniques to solve the problem at the root level.
Therapy: Different therapeutic techniques are used to treat depression depending majorly on the individual, the cause of depression and general history and state of mind. Research suggests that client centered therapy and cognitive behavioral therapy are a good start with an average case of depression. The therapists usually incorporate several other methods based on the client s need to get maximum effect. Adlerian techniques, where individuals are made to comprehend the thoughts and emotions which influence their lifestyles and adopt a more productive and positive way of life, are rather helpful with most clients who suffer from depression.
Note
Depression is a fairly common mental health disorder today, affecting a large population. Depression must be acknowledged as a proper mood disorder and not just a passing phase. It is completely curable with proper medicine and therapeutic sessions. The individual is able to move over the feelings of unhappiness and lack of interest with proper care and acceptance from loved ones in addition to therapy and the drugs, of course.

Depression - Is it Curable?

When it comes to the brain, simple yet easy to make juices can make a lot of difference. These juices not only improve your memory, but are of great help to the cognitive functions as well. While green tea is a known component of increased brain function, there are other drinks too, which can charge your brain over the long term if consumed daily:

Beet juice: Apart from being a nutritional powerhouse, beet juice is a great source of nitric acid. The latter helps with blood flow in the body. A smooth blood flow, on the other hand, helps the brain in functioning properly. A study has found that people who consume beet juice have an increased circulation in the white matter resulting from an increased brain activity. This juice is sweet in taste and can be consumed every alternate day.
Berry Smoothies: Acai is a fruit which has a South African origin and hits the top of the list when it comes to brain assisting food. It increases the flow of the blood and dilates the blood vessels. However, this is extremely expensive. Berries also have a similar effect on the brain, but they are less powerful in nature. What can be done is to mix a little ingredient of Acai in frozen berries juice and drink the same every day. Frozen berries retain the freshness and the nutritional benefits. This drink will improvise your brain and increase blood flow in the body.
Pomegranate juice: Pomegranate is a great antioxidant and it very aptly limits the free radicals from damaging the brain cells. Antioxidants are also credited with increased blood flow and protection of the heart. A healthy cardiovascular system is synonymous to an increased brain function. What is surprising is the fact that Pomegranate has more antioxidant content compared to red wine and green tea. Pomegranate juice can be consumed daily during the morning or afternoon.
Carrot juice: Carrot is known for its healthy components that are beneficial for the eyes. Recent studies have revealed that they are great for the brain too. Like other colored vegetables, they are a great source of antioxidant and have a high content of beta-carotene. Carrot juice can reduce the inflammation of the brain cells and improve memory. Carrot juice is not at all bitter and the same can be consumed every alternate day after your meal.
Cocoa: A Harvard study revealed that two cups of cocoa on a daily basis greatly helps a person in improving memory. Cocoa contains flavanols that keep the blood pressure normal and relaxes the blood vessel linings. Cocoa is also known to be a great antioxidant agent that limits the free radical to affect the brain cells. Cocoa should not be overloaded with sugar and should be consumed hot before starting your day.

5 Super Brain Drinks that Boost Your Memory

Suffering from depression - Avoid these

Depression is a psychological condition that can drain your hope, energy and drive. The things that you once rejoiced might not be pleasurable anymore. Meanwhile, overcoming depression isn't quick or easy and it is recommended that you opt for counselling or professional support to help you through. At the same time, you need to avoid these practices, which tend to increase the intensity of depressive symptoms.

These are the things you should avoid while suffering from depression.

1. Avoid Staying Alone: When you are depressed, you might not feel pleasure in things you used to enjoy earlier. This might result in social isolation, making you lonelier and more depressed than ever. But living in social situations, meeting people will actually help you. It can take off your mind from the feelings of depression and while meeting people might not seem as enjoyable as it did before, it can certainly help in overcoming the feelings of loneliness.

2. Avoid NOT Seeking Help: Most of the people are unable to differentiate between sadness and depression. But if you are someone who has been feeling intensely sad for no reason, then you are probably depressed. So, don't avoid seeking help. Approach a therapist, even online if you want more confidentiality and privacy. A counsellor can actually help in overcoming the feeling of depression.

3. Avoid White Foods: Processed foods or white foods are simple carbohydrates that can actually lead to insulin dumping and trigger the process of depression. The surge of insulin will initially make you feel happier, but once that's surge goes down, you will begin to feel depressed again. This will even trigger hunger and particular cravings, which in turn affect depression symptoms negatively.

4. Products with Aspartame: Aspartame can lower the production of serotonin, a neurotransmitter that's associated with mood. Therefore, eating aspartame can increase the intensity of your depression symptoms, may result in insomnia as well.



Do You Feel DEPRESSED Often? Stay Away from These 4 Things!

Depression is spreading at a fast pace in modern India due to many reasons like poor diet, lifestyles, poor social support system and having too many unrealistic expectations from themselves and other people in their lives. It can affect the rich and the poor and any age group also. According to World Health Organisation, 1 in every 10 people suffer from depression. Due to the social stigma attached to it, most people remain undiagnosed and hence suffer from it silently. This is a huge waste of human potential and capability. Some common symptoms of Depression include:

Appetite loss or an increased hunger,
Insomnia or Oversleeping,
Pervading feelings of worthlessness, helplessness and hopelessness,
Anger and Irritability,
Intense physical, emotional and mental fatigue,
Self hatred for making mistakes and not coming up to the expectations of self or other people
Risky Behaviour like rash driving, addictions, dangerous sports,
Problems in Concentration, Memorising and Focussing
Unexplained aches and pains, stomach-aches, Back pain or Headaches
Sudden loss of Interest in Daily Activities, Hobbies. Work
Suicidal Thoughts or Attempts

Here are some basic tips to beat the blues.

Recognising and Conquering Self Criticising Inner Voice:
You would have heard this harsh voice which often reprimands you for making mistakes, or doing something silly or taking any risks. Often this voice would have said, "Its always your fault"," You are capable of nothing"," You are always making mistakes", "Only bad things have happened in my life", " My life is Over". These are called self destructive negative thoughts which can interfere and distract you from your daily activities and a general sense of confidence, power, wellbeing and balance. Depressed people often associate themselves with a negative image of self and of the world, which is very incapacitating and makes the person feel guilty, angry, worthless, hopeless and helpless. The trick is to combat this inner thinking process with evidence to disprove it and support the evidence with logical and rational reasoning and seeing the whole picture with its positives rather than focussing on the negative parts only. For eg.."Good things have also happened in my marriage"," I can learn from my mistakes and do things differently next time"," I have achieved many things in life so I am capable and intelligent"," Life is not over yet, there is hope because I am still alive". such statements are compassionate and help in restoring lost confidence, faith and hope which is vital to beat depression blues.

Be Active:
During depression, physical energy takes a beating as a person goes through an emotionally low phase. People who don't exercise regularly are more prone to depression as the body and mind lacks in blood circulation and "feel good" neuro chemicals called Endorphins. When you are feeling down in the dumps, exercising, yoga, gym, cycling, aerobics, dance can help in elevating the heart rate and thus increasing the blood circulation and elevating the moods. Cycling to work, using the stairs, walking just a little bit as a  daily small goal can be beneficial as energy levels can be very low in depression. Getting the sun on the back bone which carries many nerves is also important and helps in chemical synthesis in combating depression.

Be Social:
Man is a social animal by evolutionary process. We tend to feel better in harmonious social communities for our social and psychological wellbeing. Identify people who are well meaning and supportive of your condition. Don't withdraw from the society, thought hat may be the easiest and logical thing to do in depression. Meeting people with similar interests as yours, people who value you for who you are and some people who are funny and can make you laugh will be of immense importance for boosting your self esteem and self worth. See if some one can benefit from your care..caring for others is a huge booster of self worth and self esteem. Having a pet and caring for it can be another activity that you can look into. Watching comedy shows, movies, laughing at your own mistakes or other people mistakes can be a wonderful way to look at life more objectively. Don't take yourself and other people too seriously..everyone makes mistakes and nobody is perfect.


By no means is this list complete. Please look around and find more tips that can help in beating the blues. If Depression is caught in its early stages then its completely curable. Please don't self diagnose and take medications. Get it diagnosed with a psychiatrist or a psychologist. Cognitive Behaviour Therapy, Stress management, Marital Counselling, Meditations and relaxation techniques, Spirituality are very powerful in dealing with depression too.

3 ways to combat depression

Procrastination is a way of sabotaging oneself by putting off activities and delaying success. This is an emotional and mental obstacle that many people face in varying degrees. So here is everything you need to know about procrastination.

It becomes a lifestyle: As per medical research, about 20% of the people who procrastinate, have been doing it on a chronic basis and can now safely say that this is a lifestyle and not just a habit that one has fallen prey to.
It is cultivated: Contrary to popular belief, procrastination is not something that anyone is born with. It is cultivated with constant inaction over a period of years, which also includes the act of making excuses to put off a task.
Excessive alcohol consumption: In many cases, procrastinators will end up enjoying higher consumption of alcohol than their contemporaries. This may be done to alleviate boredom before the excessive consumption becomes a habit, which further dulls the senses.
Hiding from the truth: It has been seen that procrastinators often lie to themselves or hide the truth about their problem by making mindless excuses, which do not actually exist. They are chronic liars who come to believe their lies, which can give rise to even more severe behavioural issues.
Distractions: Most people who procrastinate will look for distractions that will keep them from doing their work properly. This may include watching television or eating, or even doing mindless chores that are not important.
Focus: Many of these procrastinators have problems when it comes to focusing and finding solutions for various tasks. They cannot prioritise and put their mind to a certain task, which also prevents them from understanding the requirements for completing that task.
Avoiders: These types of procrastinators usually avoid doing the tasks that will lead them to success. They do not make the effort to carry out the necessary tasks in a proper manner.
Decisional procrastinators: These kind of procrastinators simply cannot find the motivation to take a decision that will change the direction of their lives by putting one step in front of the other on a daily basis.
Cost of procrastination: There is a huge cost that is borne by these kinds of people in the long run. While missing deadlines, losing jobs and not graduating from college are just some of the consequences, many of them also come down with a plethora of health conditions including gastrointestinal diseases.
Therapy for procrastination: The best way to transform a procrastinator is with the help of cognitive behavioural therapy, which can help in reprogramming the brain with fruitful, guided discussions and internal dialogues. This kind of therapy works well in the long run.

10 Things You Must Know About Procrastination

Most Practical Tips for Controlling Everyday Stress

We generally use the word 'stress' when we feel that everything becomes too much to handle - we are overloaded and wonder whether we can cope with the pressures placed upon us. Nowadays stress is a normal part of life. Almost everyone has some sort of stress. Constantly reacting to stressful situations without making adjustments to counter the effects, threatens our health and well-being.

There are steps you can help you managing day to day stressful conditions and take to feel better.

Be realistic: If you feel overwhelmed by some activities (yours and/or your family's), learn to say NO! Eliminate an activity that is not absolutely necessary. You may be taking on more responsibility than you can or should handle. If you meet resistance, give reasons why you're making the changes. Be willing to listen to other's suggestions and be ready to compromise.

Shed the 'superman/superwoman' urge: No one is perfect, so don't expect perfection from yourself or others. Ask yourself, 'What really needs to be done?' How much can I do? Is the deadline realistic? What adjustments can I make?' Don't hesitate to ask for help if you need it.

Take one thing at a time: For people under tension or stress, their day-to-day workload can sometimes seem unbearable. The best way to cope with this feeling of being overwhelmed is to take one task at a time. Make a list of things you need to get done and start with one task. Once you accomplish that task, choose the next one. The positive feeling of 'checking off' tasks is very satisfying. It will motivate you to keep going.

Share your feelings: A conversation with a friend lets you know that you are not the only one having a bad day. Stay in touch with friends and family. Ask them how they have dealt with a similar situation that may be 'stressing you out.' Let them provide love, support and guidance. Don't try to cope alone.

Be flexible: If you find you're meeting constant opposition in either your personal or professional life, rethink your position or strategy. Arguing only intensifies stressful feelings. Make allowances for other's opinions and be prepared to compromise. If you are willing to be accommodating, others may meet you halfway. Not only will you reduce your stress, you may find better solutions to your problems. Go easy with criticism. You may expect too much of yourself and others. Try not to feel frustrated, disappointed or even 'trapped' when another person criticises you.

Hobbies: Take a break from your worries by doing something you enjoy. Whether it's gardening or painting, schedule time to indulge your interest. Exercise: Regular exercise is a popular way to relieve stress. Twenty to thirty minutes of physical activity benefits both the body and the mind. Meditate: Just ten to twenty minutes of quiet reflection may bring relief from chronic stress as well as increase your tolerance to it.

Take Herbal Supplement: Herbs like Brahmi, Ashwagandha, Mandukparni, Shankhpuspi, Kaunch are very helpful in managing stress. These herbs work on the brain and help relax you which ultimately empowers you to manage your stressful conditions easily. There are many herbal supplements available in the market that can help you.

Consult the Doctor: If your stress level doesn't seem to improve with above tips, it may require more attention and consultation with an Expert.

If you would like to consult with me privately, please click on 'Consult'.

Most Practical Ways of Controlling Everyday STRESS

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