Anxiety and Depression Support

Merry Christmas

2009-12-24T11:27:00.001-08:00

Merry Christmas to All.

Say Thank You Even When You Don't Feel Like It

2009-10-24T21:29:00.000-07:00

Anxiety and depression can make you feel worthless and empty. The toll it takes on your life will often have you asking, "why me?" or "what's the point?" At times like these, all you want is to be left alone. You're tired of explaining to people the way this disease makes you feel--people who won't understand anyway.

Hold up a sec!

As bad as anxiety and depression can make you feel, it's important to remember that the people who care about you are hurting too. The helpless feeling you feel is no greater than the helplessness felt by those who care about you, who despite their very best efforts, are unable to help ease your suffering. In your pain this is often hard to remember, but I urge you to reflect on this daily.

It wasn't until I emerged from my illness that I fully realized the sacrifice made by those close to me. While I finally thanked them for their efforts, it should have been something I did years before.

Selfishness is an ugly side effect of this illness, causing the best of people to retreat inward and close off all contact with friends and family. This may feel right at the time, but one day, when the suffering has ebbed, you are going to regret this course of action. Please, please, please thank those close to you for their intentions and continue to let them in, if not for your sake than for theirs. Later you'll be glad you did.

I Can't Get My Work Done! Anxiety and Concentration

2009-09-09T12:37:00.000-07:00

I have a ton of work to do and I just can't seem to get started. I work as a freelance writer and I have several projects in the cue right now, but on days like these-days I am tormented by nagging anxiety-my work does not come easy.

Ever been there?

I know what needs to get done but my mind feels out of focus and it's difficult to concentrate. Truth be told, this condition would be much easier if it was situational anxiety that was bugging me. If I just knew the trigger, perhaps I could get back to work. The trouble is that I have no idea what's causing this, and that seems to be the major problem.

This ambiguity is what makes anxiety such a horrible condition. This persistent feeling of unease or fright seems to appear out of nowhere and its effects can be downright paralyzing.

Thus far I have tried many techniques to expel or quiet my anxiety. Self-talk, meditation, journaling and exercise helps to some degree, but in no way do I feel "normal" as a result of these methods. I am resisting medication, but soon I may have to look into it. I need something that can help me get back to work.

Any ideas? I'd be glad to hear them.

Sometimes You Just Have To Laugh

2009-09-06T19:00:00.000-07:00

Can My Depression Make Me a Better Person?

2009-09-02T22:34:00.000-07:00

As the commercial says, "Depression hurts," but is it possible we can become better people because of it? I contend that we can, but it takes the right attitude and an unshakable faith in a better future. Carrying oneself in a dignified manner, despite the pain we feel while coping with the effects of anxiety and depression, can prepare us for the future we so desperately want. Despite the way we feel we must always remember that we are bigger than than this illness, and in time it will end. And after it does, we are going to have to look ourselves in the mirror and evaluate how we handled our adversity. What image do you want staring back at you?

I wasn't always so confident. Not so long ago I had pretty much resigned myself to the fact that I would be sick forever, and my life would continue to fall apart. I split my time between coping with anxiety and depression, sometimes both, and I wore my misery on my sleeve for everyone to see. If I was going to be miserable I was going to make damn sure that the "healthy"people around me were miserable too. I threw a world class pity party, and I was the guest of honor.

One day that changed. My father, with whom I was not close at the time, came to see me and it just so happened that he picked one of my worst days. I began with all the familiar lamentations of how I was suffering, all of which he listened to patiently. When I was finished he calmly asked, "What can I do to help?" That question caught me off guard, and after pondering it I realized there was nothing he could do, and I responded in kind. He then said, "If there's nothing I can do, why are you so intent on constantly complaining every time I see you? What good has ever come from complaining about how you feel? Can't you see that the only effect it has is to make all of those around you miserable? Is that your goal?"

I was speechless, and he was right! All this bitching and moaning was repelling everyone I loved. They couldn't stand to be around me, and that made me feel even worse. What exactly was I hoping to accomplish by making everyone around me miserable?

Before my Father left he said, "Your life is going to be judged on what you do from here. Let go of the past, learn from it but let go."

I can't say that this advice totally cured me from my complaining addiction, but I did admit I had a problem and have since lived quite differently. I still have symptoms from time to time, but I don't feel the need to let everyone know. When I do suffer, I suffer with dignity and this has made a huge difference in the way I feel.

Chronic Pain and Depression

2009-08-31T12:44:00.000-07:00

Depression is often an unfortunate and seriously troubling companion to chronic pain. Thousands of patients undergoing treatment for painful symptoms have reported at least some depression associated with their illness. My own personal bout with depression was not related to pain, but I recognize the relationship, and wanted to print a short article for those readers whose pain and depression have caused problems in their lives. Below is a link to a great article I found. I hope it helps, and please feel free to leave me a comment.

Chronic pain and depression

I Don't Feel Like It

2009-08-29T23:15:00.000-07:00

"I Don't Feel Like It."

If you're like me, suffering the effects of clinical depression, I'm sure you've uttered that phrase more than once. No matter what I attempt, either through traditional or alternative means, I still have days that I just don't want to participate in the daily activities that comprise this thing we call life. Today is one such day.

When I woke up this morning, I felt "blah." You know what I mean? The whole world just looked gray and lifeless, yet there wasn't a cloud in the sky. I tried to shake the feeling--I showered, exercised and even meditated--but I just couldn't get going. Sometimes I feel that days like these take away far more than just 24 hours. They seem to have a lingering effect that's hard to put into words.

So today, instead of offering advice, I'm going to ask for some. What sort of things have you tried to beat these "blue" days? With your permission I'd like to reprint some of your responses in hope that they will help others who are also struggling. Leave me a comment or send me an email. Thanks.

Anxiety and Meditation

2009-08-25T20:55:00.000-07:00

In my ongoing struggle with anxiety, I tried many different techniques attempting to diminish the effect the symptoms had on my everyday life. Unfortunately for me, meditation is a treatment option I learned fairly late, but I am, nonetheless, glad I discovered it.

I won't pretend to be an expert at the art of the meditation because I am not. For all the "how to" info I'll provide a link, but I do want to give testament to its effectiveness. Meditation helped clear all the clutter I was carrying around, and taught me how to live in the moment, accepting life and my experiences within it, rather than obsessing on the past and worrying unnecessarily about the future. It helped me to be okay with who I am, and that was a relief.

If you haven't yet tried meditation, I urge you to give it a try. Follow the link at the bottom for instructions.

Meditation

Does Your Depression Have You Feeling Overwhelmed?

2009-08-22T21:05:00.000-07:00

When my depression symptoms were at their worst, my entire life felt unmanageable. It was more than just being sad and apathetic. My mind felt like it was sloshing through heavy, sticky mud, causing my thought processes to slow down and my memory to fade. I was sure there were things I had to do, but most of the time I couldn't remember them, and if I did, I couldn't focus on them. Simple tasks became absolute torture, and I gradually just ignored and avoided my responsibilities to the point that they amassed into one giant overwhelming blob. How was I supposed to live a normal life when my mind wasn't cooperating?

What I didn't know then was that this phenomenon had a name. This inability to concentrate and difficulty with memory is called psychomotor retardation, and it is a frequent and common companion to clinical depression. This new knowledge was a relief--at least I wasn't abnormal (chuckle, chuckle)--but I still had two significant concerns: First I hated the term retardation, for obvious reasons, and second I had know idea how I could mange it.

My mind felt like a bulletin board littered with thousands of incomprehensible post-it-notes. Everything felt incomplete, and I lived constantly with a sense of "I've forgotten something." You know the feeling. Kind of like wondering if you've left the oven on, except the feeling never disappears. It's nagging and persistent and it interferes with every aspect of your waking (and sometimes sleeping) life.

To combat this I implemented a fairly simple strategy that I still follow today. On the days I was feeling a little less murky, I made a list of everything I needed and wanted to do. I arranged and rearranged this list in order of priority and when I finally finished it, I felt an almost immediate sense of relief. All those things I was trying to remember, the things that were bogging down my mind like a jeep in quicksand, were now on paper and OUT of my mind. It was liberating.

Some people claim that "things to do" lists make them anxious. They claim to have this "I have a deadline" feeling, so I'm sure there are some of you out there that will disagree with my reasoning here, but that's okay. This list technique worked for me and maybe it will work for someone else. It's all about finding something that brings relief. In my case, I just felt lighter all over knowing I could now refer to a piece of paper to help guide my day, rather than carrying around incomplete bits of information that were making my mind and life feel cluttered and slushy (I like the word slushy). Maybe--hopefully--it will work for you too. I look forward to your feedback.

Why I Write This Blog: A Note To Anxiety Sufferers

2009-08-21T13:17:00.000-07:00

For the targeted readers of this entry--the people who are suffering the symptoms of anxiety-- just sitting here and reading this sentence is a difficult task. Believe me, I know. You feel shaky, breathless and the sense of overall uneasiness, an uneasiness you can't explain or understand, is turning your life upside down. Perhaps you have begun to withdraw from friends and isolate yourself. Maybe the thought of performing simple chores, such as fetching the groceries or picking the kids up from school causes your heart to race, your palms to sweat and fills you with unexplainable dread. I know where you are coming from, I empathize and I want to help.

Last night my girlfriend asked me why I continued to maintain this blog, and after some careful thought I blurted out my reply: "Let's just say I want to pay back "anxiety" for all the misery it has caused in my life." Yep. that's the reason. If I can help only one person navigate this horrible disorder it will be more than worth it. For too many years I suffered this disease silently and, to be perfectly honest, incorrectly. I did all the things I tell others not to do. I isolated myself from others because I thought they could never understand what I was going through. I self-medicated with alcohol, seeking relief that refused to come, and regularly did all the wrong things that resulted in grief and pain.

Anxiety cost me my job, my house, my family and most importantly, my soul. I was a prisoner inside my head and I thought my life was over. For a time I even thought of giving up all together. I just didn't want to be here anymore.

So you see, I do know how you feel. What's more, I can tell you without equivocation that A) You're not going crazy and B) This will not last forever. I know it doesn't feel like it right now, but you will feel better in time.

This blog is intended to provide strategies that worked for me, along with useful tidbits of information I wish I'd had handy when my symptoms were at their worst. Of course not everything will work for everybody, but at the very least I can get it out there for people to decide for themselves. If you have anything you would like to add, please feel free to contact me using the link at the top of this page. Together we can make strides toward a peaceful and content mind which is, after all, the only thing we truly want.

Panic Attacks: Face Your Fear

2009-08-20T08:32:00.000-07:00

I can still remember my first panic attack. I was at a local grocery store, in the checkout line when it came on, and it was the scariest experience of my life. I had all of the usual symptoms: an extreme sense of fear, racing heart and sweating. The attack was so profound that I simply left my groceries in the cart and bolted from the store. It was a horrible experience that I will never forget.

For months after that first incident occurred I avoided the supermarket like the plague. Just thinking about the experience made me uncomfortable, and I actually began to have more panic attacks every time I reflected on that experience. Although I didn't know it then, what I was experiencing was fairly common. Worries about having another panic attack were actually creating a stage for more panic to surface. This was a horrible cycle, one that took me way too much time and an unnecessary amount of misery to break.

According to experts, a large number of secondary panic attacks (any panic attack after the initial experience) are brought on by the fear that a panic attack will strike. In light of this data, it becomes extremely important that people deal swiftly with their fears. Avoiding certain people, places and events associated with a prior panic attack only perpetuates and intensifies this disorder. Facing the things that are causing you fear and uneasiness is the only way to combat this awful cycle.

I finally went back to that grocery store. At first I stayed only a few minutes, but eventually I was able to stay longer. It wasn't easy, but as time went on I gradually forgot all about the panic attack and why I had been so frightened in the first place.

If you feel like a prisoner to panic attacks, I urge you to take action and face your fears. It is, unfortunately, the only way to effectively deal with your symptoms. I know people promise relief from pills and other treatments, and although that can certainly be of some benefit, there is no substitute for healthy action on your part.

"A Prayer for Owen Meany" A Miracle of a Book

2009-08-18T21:29:00.000-07:00

I recently finished reading "A Prayer for Owen Meany," by John Irving, and although I don't intend to write a complete review, I feel compelled to recommend it. If I had to pick a single theme for this book I would probably have to go with "faith," and as I believe in the power of faith for healing, I think this book meets the criteria for this site.

A Prayer for Owen Meany chronicles the relationship of two boys, coming of age in New Hampshire in the 1950s and 1960s. Owen Meany and John Wheelwright come from "different sides of the track." The former is the son of a blue collar quarry man and the latter comes from "old money." Their differences--their quirks if you will--make them perfect for each other and they develop a life-long friendship, so strong, that nothing can tear it apart. Their friendship survives a war and even the death of John's mother, killed by an errant foul ball hit by Owen Meany in a little league game.

This story of hope and unshakable faith is soooooooo good that I dare not say anything else, for fear of giving something away. What I will say is, if you have the time, this book is a must read. If you enjoy a book that forces you to look at yourself and ask what's really important, A Prayer for Owen Meany is a book you will certainly enjoy.

Mood and Food: The Connection

2009-08-17T21:16:00.000-07:00

What we eat, experts say, has a major impact on our mood and how we feel. In my personal dealings with anxiety and depression I have found a lot of truth in that. I find when I eat right, that is to say a balanced diet including lots of fruit and veggies, I have more energy and I feel more focused and alert. My symptoms just seem more manageable when I practice good eating habits. Conversely, when I don't observe these nutritional rules, I feel lethargic and cloudy. Simple tasks just seem a bit more difficult, and although that is partially due to chemical changes associated with my depression, the correlation between my symptoms and poor eating is evident.

There are certain substances and food that are considered taboo when coping with anxiety and depression, and these deserve note. It is wise to either use the following substances in moderation or not at all, as they can perpetuate and intensify your symptoms:

1. Alcohol

2. Caffeine

3. Tobacco

4. Refined Sugar

Limit the use of these in your diet. Instead eat a balanced diet, three meals a day, and help jump start your system.

Psychiatry: A Racket For The Bad Doctors

2009-08-16T22:13:00.000-07:00

There are some good psychiatrists out there, of this I have little doubt. I'm certain it is only a huge coincidence that I have yet to find one of them, but that has very little to do with this short post. Maybe another time I will feel inspired to rave about all the "good" doctors. working tirelessly to help people with mental illness, but today I am sort of "all fired up" about the bad ones, of which I am equally sure there are many. In fact, I've met several.

Most people struggling with Anxiety or Depression (or both) face many factors when deciding to see someone about their problem. Factors such as the emotional effects of these illnesses and the fear of stigma can make it difficult to talk to someone, especially a professional. And then there's always the money factor, as these services seldom come cheaply. However, if the pain outweighs these considerations, a doctor visit is often scheduled, and sadly these visits leave many folks shaking their heads, some feeling worse than before they went in.

This was the case with me anyway and it was frustrating. I waited three months to finally be scheduled, and when I finally got in, my appointment lasted no more than 10 minutes. I left more dumbfounded than when I arrived, holding a prescription for some drug I never heard of, which promised to cure all my ills, and instructions to come back in three months! Three months?

Fortunately I have insurance or this little adventure would have cost me a bundle. When I saw what the psychiatrist actually pulled in for this less-than-brief little chat, my mouth fell open. Three-hundred dollars for three minutes of his time seemed a bit extravagant, and that's not to mention what the pharmaceutical company made from this little deal. But here's the real kicker: the meds actually kinda worked, and once they ran out (not surprisingly, they ran out in three months), I needed to go back to him to get more. AHA! Now I see. You don't have to hit me over the head.

Bad doctors, in my humble opinion, are the ones who explore only one option, usually medication, and while their patients "fly solo" through this process, they sit back and collect the reward. They see patients just long enough to write a refill, schedule the next quarterly appointment, and Thank God for their good fortune. It's a racket and it's one that many fall prey to while trying anything for relief. If you are new to this process, and you have gone through anything like I described, I urge you to talk with your doctor and explore ALL treatment options. Hold him accountable as part of your recovery team (a paid member) and don't roll over. You are much to important for that.

The Two Words The Anxiety Sufferer Dreads Most

2009-08-15T23:24:00.000-07:00

Some people will never understand how an anxiety sufferer feels. It's that simple. Try as they might to empathize with what we're going through, they just don't get it. Nothing illustrates this more than when they utter that two-word phrase those coping with anxiety dread the most: "Just Relax."

Now I know they mean well, and I'm certainly not trying to drum up any undue sympathy, but that simple expression makes me want to scream. Don't they realize that if I could relax I would do it in a heartbeat? Can't they see that the inability to relax is exactly what characterizes this horrible illness? It makes me wonder what advice they would offer to someone with a lung disease. Take a deep breath?

For someone who has never felt the "weird" feeling of anxiety, the ability to comprehend its scope is impossible. Many relationships have been destroyed for this reason. Bonds become strained when anxiety is in the picture, as one person tries to cope with illness and misunderstanding and the other contends with the residual effects this misunderstanding creates. It's a horrible cycle, one that could be prevented with a bit of open communication.

If you suffer from anxiety, it's important to talk about it. Let your loved ones know how you feel, and be certain to tell them exactly what you expect of them. Your illness effects your family and friends, but that's often difficult to see when you're in pain. Let them know you don't expect them to "cure" you, only listen to you. This simple talk can reduce or eliminate those awful misunderstandings that can often be toxic to relationships.

10 Most Common Side Effects of Paxil

2009-08-12T22:05:00.000-07:00

Paxil is an antidepressant belonging to the family of drugs called Selective Serotonin Reuptake Inhibitors or SSRIs. It is indicated for the treatment of Major Depressive Disorder, Obsessive Compulsive Disorder, Panic Disorder, Social Anxiety Disorder, Post Traumatic Stress Syndrome and Generalized Anxiety Disorder. Dosing schedules vary depending on the individual and the illness being treated.

There are however side effects that you should be aware of before taking Paxil. Below, for your reference, I have listed the 10 most common side effects associated with this drug--side effects which were noted in people taking Paxil for Major Depressive Disorder:

1. Asthenia

2. Sweating

3. Nausea

4. Increased Sweating

5. Sexual Dysfunction

6. Dizziness

7. Insomnia

8. Tremors

9. Somnolence

10. Anxiety

There have been more serious side effects reported with the use of Paxil as well. Talk to your doctor about any of your concerns before starting a Paxil regimen.

Effexor For Anxiety and Depression: Indications, Side Effects and Warnings

2009-08-11T07:45:00.000-07:00

From time to time, I'll review some of the more popular antidepressant and anti-anxiety medications to help you make more informed decisions when treating your disorder. Today I will take a look at Effexor.

Effexor (venlafaxine hydrochloride) is indicated for the treatment of major depression, generalized anxiety disorder, social anxiety disorder, OCD and panic disorder.

Common Side Effects

Nausea
Insomnia
Headache
Sexual Dysfunction
Dizziness
Dry Mouth
Agitation
Vivid Dreams

Some Warnings

Effexor should not be taken by pregnant women as the prenatal effects are unknown

Effexor should not be taken by children and adolescents due to an increase in suicidal thoughts.

Effexor has been linked to hypertension.

Discontinuation of Effexor can lead to SSRI Discontinuation Syndrome

Effexor has been linked to memory loss

This is not a comprehensive list of either the side effects or warnings. I urge you to do your own research and talk to your doctor about all your concerns.

Three Reasons Not To Worry

2009-08-10T13:48:00.000-07:00

How many hours have you wasted, agonizing over things of which you have little or no control? If you’re like me, or how I used to be, the number of hours is fairly high. I cannot count the number of hours and days—days that I’ll never get back—that were given over to this nagging worry that I now regret. So why do we engage in this pointless and potentially harmful behavior? That I cannot answer. Perhaps all I can do is give you my “Three Reasons Not to Worry,” and let you make up your own mind.

Reason 1

Because there are more important things to do like hugging your kids, writing a friend, volunteering for a charity or calling your Mom.

Reason 2

Because there are more productive things to do like perfecting your job skills, starting your autobiography or banging your head against wrought iron.

Reason 3

Because, and this is very important, in the end, when all the business of life is over, you will be judged for who you were, and not for what you were able to accomplish. God put us on this earth for his enjoyment and he loves to see his children at play. Don’t waste this precious gift fretting about stupid stuff, and it’s all stupid stuff.

Can Depression Present With Anxiety Symptoms?

2009-08-10T00:03:00.000-07:00

Anxiety is a common symptom of depression. In fact, it is so common that doctors often have a difficult time discovering the correct diagnosis.

At the height of my battle with depression, anxiety symptoms were so profound that my life became difficult to manage. After finally seeking help for this problem, my doctor at the time told me I was suffering from a Generalized Anxiety Disorder, for which he prescribed Klonopin. Now if you've been following my blog, you already know how strongly I oppose this drug as a solitary treatment. Klonopin is a narcotic with a high rate of abuse, and in my case the dependency was almost immediate. It worked well for awhile, but as my system grew accustomed to the drug. For me, the drug caused more problems than it addressed. But I'm getting off the subject.

After switching doctors and undergoing a very uncomfortable "detox" from Klonopin, I was diagnosed with Major Depression w/ anxiety. Unfortunately I had the double whammy as far as emotional illness goes, but at least I was finally knew what I was dealing with. With the help of my new doctor, I became educated about my illness and learned that anxiety is a very common symptom associated with depression, and to treat one, I needed to address both.

Learn from my mistakes. If you are feeling anxious, and you feel it may be part of a larger problem, check with your doctor and have him/her explain all available treatment options. It can save you a lot of grief down the road.

Anxiety and Depression Medication: My Own View

2009-08-09T10:37:00.000-07:00

In my August 7, 2009 post, entitled Anxiety and Depression Medication: The Antidepressant Debate, I promised I would follow up with my own personal view--take a side if you will. So here goes, I'll be interested in your comments.

I realize the tone in some of my posts may suggest that I am anti-antidepressants, but that's not entirely true. In fact, that assumption would be entirely false.

Antidepressants help to combat the chemical portion of this illness and their effectiveness is well documented. Millions of sufferers, myself included, have benefited from these prescriptions, and I am optimistic both about the advancement of mental health research and the improvement of these medications. That being said, I do not believe that antidepressants work independently from other techniques and treatments. After prolonged personal experience, I have completely abandoned the miracle cure theory that many hold dear.

Antidepressants are prescribed too much, that is my opinion. Too many doctors opt to begin medication treatment before other options have been considered, exposing patients to potentially harmful side effects and dependency. The people they are treating, people who are tired of the suffering, usually jump at the opportunity to quell these symptoms with a pill. It just doesn't work that way, and doctors that choose this option as the sole method of treatment are, in my opinion, doing their patients a great disservice.

For years I tried combination after combination, desperate for relief. Finally after five years and many periods of trial and error, I finally began taking Effexor and it has helped significantly, when used in combination with other treatments I have mentioned in this blog. Five years of waiting and hoping to be magically cured. That is simply too long, and completely unnecessary. The plain truth was that I had to become an ACTIVE participant in my recovery before I noticed any measurable improvement.

Five Steps For Managing Your Generalized Anxiety Disorder

2009-08-08T22:11:00.000-07:00

If you are suffering the symptoms of General Anxiety Disorder, or GAD, the last thing you need is someone promising miracle cures that don't exist, but if you are anything like me, you would probably try anything to get a bit of relief.

Anxiety, at its best, is a persistent annoying obstacle that interferes with every aspect of our lives. At its worst, it can be downright scary. Symptoms like shaking, a racing heart, sweating and a non-stop sense of uneasiness makes even the simplest daily tasks seem daunting and unattainable. Fortunately, I have been free from the "scary symptoms" for quite some time, and while I still deal with the "annoying symptoms" at times, I have managed to begin living productively again. I'd like to share five-steps I employ in my life which allow me to cope from day to day. I hope this helps:

1. Exercise

Regular aerobic exercise, whether it's a long walk, steps on the treadmill or a more organized and strenuous activity helps to release pent up energy and change focus. I simply don't think about my symptoms when engaged in these workouts. Another nice bonus is the quality of sleep I now enjoy, which also helps combat troubling anxiety symptoms.

2. Meditate

Meditation is a simple, accessible way to ease anxiety symptoms. It relaxes my body and allows me to focus on the here and now. My mediation routine has helped me to avoid old thought patterns, such as worrying about the future and obsessing about the past, and has replaced them with more productive thoughts of contentment.

3. Monitor Your Diet

Regardless of how you're feeling, you have to eat, so you might as well eat healthy. I make sure I adhere to a well balanced diet, and have gradually cut out the things that consistently seemed to make me feel worse. Avoiding thing like junk food, caffeine and alcohol are important first steps towards feeling better.

4. Journal

Writing, whether in a journal or an online blog like this one, is a great way to cope with some of the symptoms of anxiety. Put some of those troubling thoughts and feelings on paper. When I was really anxious, I used to over think and over analyze everything. I was confused and all the "stuff" I was carrying around, especially things I needed to do or wanted to accomplish, seemed an incredible burden to remember. Writing these things down, in a place where I could easily access them, was such a welcomed release.

5. Share What Your Feeling

Please, please, please don't isolate yourself, regardless of how you're feeling. I know you think you are sparing others from the effects of your disorder, but you are doing harm to yourself and to them. Trust enough in the people you love to speak openly to them about your feelings. They want to help you, but they don't know how. You need you to communicate how they can assist you with your challenges.

Anxiety is a very real and very serious medical condition. There are many treatments available to those who acknowledge their illness and seek help. Please remember that the "scary parts" of this illness are not going to last forever. You will get better but you must be an active participant in your recovery.

Anxiety and Depression Medication: The Antidepressant Debate

2009-08-07T08:07:00.000-07:00

Antidepressant medication is the most prescribed class of drugs in North America. This prescription rate has got people, on both sides of the issue, talking, and both present some interesting arguments.

Many people see the rise in prescriptions as a promising a sign that the stigma associated with mental and emotional illness is beginning to ebb, prompting more and more people to seek help for their condition. For far too many years, people concealed problems with overall mental health, choosing to suffer in silence rather than risk the sting of public opinion often associated with these types of illnesses. Many others point to the advancements made in the newer antidepressant medications as a cause for this trend. Some of the new formulas, they say, provide both short and long-term relief from persistent, depression-related symptoms, while minimizing troublesome side effects.

Others, however, are chiming in on the opposite side of this debate. They argue that the proliferation of new antidepressant medications is alarming. These drugs are only designed to treat the symptoms of depression, and since most doctors choose this method as their sole treatment option, the cause of the depression is being ignored. They also point out that medications of this sort, while modestly effective in the treatment of anxiety and depression, can have some serious side effects. According to some treatment professionals, the use of medication is only a "bandaid" for depression, and without other measures aimed at identifying and treating the cause, the condition will persist, and in some cases worsen.

I am going to reserve my opinion for my next post, but I am ultra-anxious (bad choice of words, I guess) to hear your opinion on this hot topic. What do you think about antidepressants? Is it an effective treatment? Is it prescribed too much? Should it be used alone, in conjunction with other treatments or eliminated altogether as a treatment option? I want to hear about your personal experiences.

Can Exercise Help My Depression?

2009-08-06T07:37:00.000-07:00

Can Exercise Help My Depression?

Many experts agree that regular, aerobic exercise can help alleviate the symptoms of depression so, taking their advice, I decided to put it to the test.

It was difficult at first. Trying to drag myself out of bed while depressed was an enormous undertaking, but eventually it got easier. I started exercising 4 times a week for 45 minutes. Initially I merely walked, moving as quickly as I could to raise my heart rate, but as I became more accustomed to the routine, I started to jog. In a month I was able to run continuously for two miles, and the results were very encouraging.

My mood improved significantly and it became much easier to sleep at night. I felt healthier in both mind and body, and the outward appearance, attained as a bonus, did wonders for my self-esteem.

The most noticeable change was that, while exercising, the destructive thought patterns associated with my depression seemed to disappear. The rigors of the exercise seemed to take my mind off all my troubles, and once I reached that point I noticed the feeling would remain throughout the day.

Try it for yourself and see what you think.

Is Klonopin an Effective Treatment for Anxiety?

2009-08-05T15:40:00.000-07:00

When I was at the height of my battle with Generalized Anxiety Disorder, many of those close to me admonished me for taking the drug Klonopin or Clonazepam. At that time, however, I didn't want to hear it. They had no idea what I was going through and this was the ONLY thing that made me feel better. If you too are treating your anxiety in this manner, I certainly will not admonish you, but I will admit that my loved ones were correct--Klonopin was not the ideal treatment for me.

While Klonopin was part of my medication regimen I never missed a dose. There was never a time when I just forgot or even took it one minute late. There was a reason for this: I had become addicted and both my body and brain would scream out at least an hour before dose time, reminding me that I needed my "fix." I know that sounds awful, but that's how I felt.

Waking up in the morning was the worse. I did nothing--and I mean nothing--before I got that dose down my throat. I felt shaky and agitated and this would continue until the Klonopin finally entered my bloodstream. It was horrible, but I didn't know what to do. I couldn't be addicted, I told myself, I am only taking the amount the doctor prescribed. That didn't matter though. I had become dependent upon this narcotic, and without it, withdrawal was inevitable. This drug that was supposed to be helping me was just causing more problems

I never thought I would be free of Klonopin, in fact I never even planned to be. Any kind of life in the absence of Klonopin was not one I wanted to face. But one day, due to an unfortunate event--an event that I won't mention except to say it was a blessing in disguise--my Klonopin was discontinued. The next two weeks were absolute mental and physical torture. This wasn't anxiety I was feeling, but narcotic withdrawal, plain and simple.

After that two week period, however, the horrible symptoms began to subside. I couldn't believe the way I was feeling. The morning shakiness and the routine of rushing to the medicine cabinet were gone, and everything seemed brighter, clearer and much,more calmer. Two years later I am still Konopin free, and I vow never to be a prisoner in its grip again.

I am not faulting anyone else for their own particular medication regimen, nor am I trying to pass this off as medical advice. I am just relating what worked for me, and hoping my passion might help others facing similar circumstances. If you find yourself looking forward to "medication time," you may want to consider this testament and make some changes. (Under the advice of a doctor). The book shown in my sidebar "How to Get Off Klonopin Safely," is a good source.

Depression Make You Want to Stay in Bed? Get Up Anyway

2009-08-04T20:41:00.000-07:00

I've posted something similar to this before, but it bears repeating. Depression is NOT just a condition affecting mental processes. It can attack you physically as well, draining you of the energy you need to function. Too many people succumb to this loss and opt to lie around in bed, hoping their energy level might become replenished somehow. This is the very opposite of strategies you should follow. I know it seems like an unbearable task, but you gotta Get Up.

If the body is taking clues from the brain, ie. brain is depressed so body is low on energy, isn't it fair to say that the mind may be taking signals from the body as well? When our bodies are low on energy due to inactivity, our minds are quick to pick up on this signal and it acts accordingly. Thankfully the opposite is also quite true. Your mind will respond favorably to exercise. Something as simple as getting out of bed and taking a shower is a good first step and will help your mood significantly.

So don't let your mind trick you into inactivity. Get up and get moving. This is a small battle you can win everyday.

Anxiety and Your Relationships

2009-08-03T21:08:00.000-07:00

At the height of my anxiety, while I feverishly paced around my house, my girlfriend would often ask, "What's wrong?" My answer was always the same, a lamentation of how my anxiety was torturing me, and I knew she was growing tired of hearing the same old story. What could I do? I certainly didn't want to lie. Even if I did she'd know I wasn't being honest and that would just create more problems.

Gradually my anxiety began to worsen, and as it did the relationship with my girlfriend (along with every other relationship) quickly headed south. I was no longer the "whole" person she had met, rather a nervous, shaky shell of a man. With each day I isolated myself more and more from everyone who cared about me, and I stopped every activity in which I previously participated. I just didn't want to continue explaining what I was going through to people who had no idea how it felt.

Looking back, one of the most infuriating bits of helpful advice those people tried to offer me was a simple two-word phrase: just relax. What a joke. Didn't they understand that the inability to relax was the most painful attribute of this illness. It's like telling someone with lung cancer to please quit coughing. Don't get me wrong, every single person that uttered those words meant well, they just didn't understand, and I realized there were no words I could say to make them feel what I was feeling. I realized my best strategy was to just be honest.

One day I sat my girlfriend down and said, "Listen, I realize that my illness has effects that extend beyond the way I feel, and I'm sorry for what you must be going through. I'm not sure how long this is going to last, but I am determined to beat it. I cannot make promises relating to my mood or the effects of my symptoms, but you have my word I am attempting every possible solution available to me. I recognize your sacrifice and you are appreciated."

I left it that. No "poor me" pity party, just a level of honesty and candor that was truly genuine. No promises, that if unkept would cause me more anxiety. Those were "getting old," and it wasn't what she needed to hear. What she needed was an explanation and some recognition.

Anxiety makes us feel we have to withdraw and work everything out alone. This is extremely selfish. Believe me, the people who love you truly want to help in any way they can. Failing to involve them is not being brave, but self-centered. Avoid the mistakes I made. Don't shut them out. Keep the channels open. With time these crummy feelings will ebb, and there is nothing better than celebrating their departure with the people you love.

Take Advantage of Your Good Days

2009-08-03T09:21:00.000-07:00

Even in the grips of your depression, you are bound to have some good days. Since these don't come very often it is very important to take advantage of them. Your ability to get things accomplished on days like these can go a long way to ensuring more good days to come. Clean house, do some writing or just take a walk. Send a signal of accomplishment to your brain. Get organized today and help quiet that nagging voice in your head that seems to accompany every one of your not-so-good days.

Depression and Anhedonia

2009-08-02T08:59:00.000-07:00

One of the most pervasive symptoms of depression is a general loss of pleasure with just about everything. Things you used to enjoy can seem like torture when depressed, which can in turn lead to isolation and withdrawl. The technical term for this loss of pleasure is anhedonia and is very common, almost universal, in those coping with depression.

In my personal journey with depression, anhedonia caused the greatest difficulty. Those close to me couldn't understand why I just didn't seem up to events and activities I previously enjoyed so much. My relationships suffered. As I withdrew from everybody and everything, the world naturally continued, and my inability to actively participate became frustrating and overwhelming.

For a while I forced myself to do things even though the desire was absent, but eventually I just sort of succombed to the anhedonia and isolated myself from everthing and everyone. If the world was a high school, I was a dropout, locked out of all the joy and opportunities associated with membership.

If you share these same types of feelings, take some comfort in knowing you are not alone. Be honest with your loved ones and tell them just how you are feeling and don't hesitate to seek out assistance from a medical professional. This condition will not last forever.

Two Sleep Tips For Those With General Anxiety Disorder

2009-07-31T20:50:00.000-07:00

For those living with General Anxiety Disorder, sometimes called GAD, sleep problems can be an unwelcome companion. Difficulty falling asleep, and staying asleep, are so common that many turn to unhealthy habits, trying to get a sufficient amount of winks. Many turn to alcohol or other depressants to help "knock them out," a dangerous tactic that causes many more problems down the road.

So what to do when that much needed sleep refuses to come easily? According to doctors, there are two habits that are essential to practice, habits that you can begin today with very little effort.

1. Wake up at the same time everyday.

Right now, you may not be able to control what time you fall asleep, but you can certainly have a hand in what time you wake up. Choose a time early enough to complete all you need to do in the day, and stick with it. Waking up at the same time is the first step in resetting your body's clock.

2. Don't go to bed until you're tired.

Lying awake in bed, tossing and turning, actually only adds to your sleep problems. Staying up the extra hour or so will help you to fall asleep naturally. Although the first few days may be a bit rough, your new scheduled wake up time, will gradually allow you to tire earlier, and you'll begin getting the rest you need.

Alcohol, caffeine and sleeping pills are a dangerous form of temporary relief and could make your anxiety worse.

Remember, according to doctors, 8 hours of sleep is not a hard and fast rule. Practice the two rules above, eat right and get plenty of exercise and your body will begin to regulate itself. This is going to seem difficult at first, but don't abandon the plan. Give it some time.

Can 'Faith' Bail Me Out of My Depression?

2009-07-29T20:43:00.000-07:00

The treatment options available for people struggling with Depression have evolved significantly over the years. It wasn't too long ago that treatments such as blood letting, icy water submersion and lobotomies were the preferred cure for people suffering these type of illnesses. Today we have scores of humane treatment options and a menu of antidepressants to choose from, all promising to deliver people to the promised land, and return them to the living. Many have reported brilliant results with the use of these treatments, but there are others who haven't been quite as fortunate. To those who relate to this latter scenario, the best piece of advice I can offer is to let your FAITH take over. Right now the seas are too rough for you to navigate the boat. You need to move aside and let God steer for a while.

I can personally attest to the frustration these failures generate in the minds of people in pain. When it feels like you've tried everything and you're still not feeling better it zaps your motivation and plummets you into a world of despair and hopelessness. Nobody that has't experienced depression can understand what you're feeling, so you gradually isolate yourself from the world and you feel like this curse has invaded and taken you over completely. Sound familiar? I know, I've been there. So how did I finally surface from this environment of despair? It was strangely simple, I must admit, so simple that it probably doesn't qualify as a technique. But regardless of the brand you choose to give it, I urge you to give it a try. It's easy and its free and I promise it will give you a brand new perspective and a renewed sense of courage. What did I do? I SURRENDERED!

That's right, I surrendered. That little word that is usually associated with weakness is the strongest step you can take in your battle with depression. You see, others may not understand what you're going through, but God does. He knew all this would happen long before you were ever born and He has been waiting for you to ask for help. So instead of the anguish you put yourself through, trying to make sense of the past and dreading the future, try a different route. Try God. What's to lose?

Regardless of how you feel right now, this is not a life sentence. Eventually you will feel better, but its pointless to keep banging your head against the same wall. Did you ever hear the saying, "if you always do what you've always done, you'll always get what you've always got?" It's true. Just stop, and say these words, "God, I'm tired and this is too much for me right now. I need your help." Then follow through. Give it all up to him and let him steer your boat right now. You'll see that with Him driving, you won't be landing in the same dark ports over and over again, but new ports filled with hope and strength. Do it now, He's waiting.

The Best Anxiety Book I Have Ever Found

2009-07-26T22:31:00.000-07:00

I do a lot of reading, it helps relax me. There is one book, however, that I find to be superior in its soothing quality--The Holy Bible.

Now I'm certainly not trying to force religion, of any sort, onto people who'd rather not hear it, and I apologize beforehand if this suggestion offends anyone. But I don't think this book recommendation is necessarily religious, nor do I think I'm violating any code in the "polite blogger's handbook." This is just another post to let readers know what has helped me in my battle with depression and anxiety, and I would feel guilty for not passing this information along if I thought it could help even one person.

The Bible is much more than a pious symbol of my faith. It is a handbook for living that always seems to say just what I need to hear every time I pick it up. I'll admit, after the first couple of times, I thought it might just be a fluke--a coincidence of sorts--that this book seemed to be speaking directly to my problem or situation. After a while though, I was a believer (pardon the pun). This book was dead-on every single time. When I was anxious, it calmed me, and that was no small task.

I won't go on and on about this, but I'll be satisfied and sleep better knowing I passed this information along to you. This blog wouldn't be completely honest if I only posted articles that I knew would be accepted by everyone, in fact, it would probably be blank. Take some time and make up your own mind.

Three Steps To Help Improve Irratibility

2009-07-22T12:03:00.000-07:00

One of the most peculiar aspects I encountered in my depression was the habitual irritability I felt, especially in the mornings. Before I learned to deal effectively with this trend, I regularly dreaded each new day. It seemed okay when I was alone--there was nobody to get on my nerves and I could ease slowly in to a familiar routine. But on the days my girlfriend wasn't working, everything she did seemed to cause me anguish. It took me a while, too long, to recognize that it wasn't her actions, but my own instability that was bringing this about.

Irritability is a mysterious, yet common companion to depression. Many sufferers go so far as to identify this feeling as the most troublesome symptom they experience. Unlike other symptoms, which are often experienced only internally, irritability is visible to everyone, and can often cause serious difficulty within relationships. So what can be done? So far, nobody has a proven cure for this phenomena, but many have developed techniques to help make the effects a bit more manageable. Personally, I developed and implemented a three step process, that when practiced regularly, helped me get my mornings back.

1. Pray/Give Thanks

Regardless of your feelings toward spirituality or a higher power, I think you will agree that every new day is a gift from somewhere. On the moment you awake, take 3-5 minutes and give thanks for everything in your life. You'll find it's very difficult to remain surly and quick of temper when you're giving thanks. It will transform your mood and help you get off on the right foot.

2. Move

There is no question, considering extensive research, that the body and mind are interconnected. Any type of exercise during the first hour of your day will expend the energy currently being misused by the mind. It can be as simple as a short walk or a long stretch. Any type of movement will send signals to the brain that will improve your mood.

3. Write

More and more doctors and therapists have begun to acknowledge the power of the pen as a way to treat the symptoms of a mood disorder. Writing is a release of energy, a way to help you organize your thoughts and chronicle the conditions that seem to make your symptoms better or worse. This information is an invaluable tool you can refer to whenever you need help recognizing and managing your mood.

Depression: It's Not Your Fault, but.....

2009-07-16T20:43:00.000-07:00

Looking back, my particular battle with Depression unfolded in three stages. These stages were not evident to me at the time, however. Regrettably, coping with my life-altering symptoms left little time for honest reflection. In retrospect, though, these three distinct periods seem crystal clear.

Below is a brief explanation of each stage I passed through. Maybe you can recognize or relate to one or all of them, and maybe some of my errant thinking can save you a bit of unnecessary grief.

Stage One: Why Me?

When I first began experiencing the symptoms of Depression I felt conflicted. I was scared, sure, but I was mad too. Why did this thing have to hit me? Consequently, I began to blame everyone and everything within earshot. I blamed: my parents for passing on their genetic code, my job, my upbringing, doctors and my friends. This thing was wiping out everything I had worked for, and darn it, if I had to be miserable, I was determined to pass the misery along.

Stage Two: Poor Me!

Eventually, I accepted depression for what it really is: an ILLNESS. This scourge was not my fault, nor the fault of anyone else. Depression hit me in the same way cancer may hit another. This news in itself is not harmful. In fact, it should have been encouraging. But the way I reacted to this revelation is where I went dangerously wrong: I threw myself a world-class pity party. Slowly, I began to give up on everything formerly important to me and I retreated into a world of isolation and loneliness that, without going into too much detail, should have killed me.

Stage Three: The Right Combination

At the conclusion of the above two stages I felt beaten and bruised. My life had turned into something I dreaded, something only to be tolerated. Hope, the emotion that once made life bearable, was nowhere to be seen. Ultimately, I decided I had only two options, choices that may seem cliche, but they were all too real: live--really live--or die.

Well, you know what option I chose, and that decision ignited remarkable results. As it turned out, stage three was actually nothing more than an amalgamation of stages one and two. First, I accepted my depression as an illness, and then I got mad as hell, determined to beat it.

I came out of my cocoon and I started searching for, and applying, every piece of information I could get my hands on. I became an active participant in my recovery and I stopped playing the victim. With every small success my life gained a sense of momentum and purpose, and soon the light of hope, absent for so long, began to return.

Needless to say, it would have been great to have begun at stage three rather than putting myself and my loved ones through so much pain. That regret, though, is a worthless emotion unless put to good use. I hope my story helps to steer you into stage three before you have to cope with the hardship and misery of the other two.

Anxiety and Panic Disorder: The Symptoms

2009-07-16T09:45:00.000-07:00

Anxiety sort of snuck up on me. I was 17 years old and one day I just started feeling like something wasn't right. I couldn't explain what was happening to me. It felt like that sensation you get, body and mind, when you narrowly escape a traffic accident. That, at least, is how I explained it to other people. But this feeling was different, unexplainable and it was scary. As the symptoms got worse, I swore I was going crazy. My life felt unmanageable at every level.

If you have recently experienced "weird" symptoms you can't explain, and you want a bit of information that may explain them, I have provided a link which lists all anxiety and panic symptoms for your reference. Go here:

Anxiety and Panic Disorder Symptoms

It's important to treat anxiety and panic disorder early. It is a nasty condition that can feed on itself, and symptoms can quickly become escalated if it's not addressed.

Depressed? Get up!

2009-07-15T20:02:00.000-07:00

This is going to be short, simple advice, but it's perhaps the most important advice I can give to depressed people. Unfortunately, though, this advice is sometimes the most difficult for affected people to follow. My advice? Get up!

While I was depressed--really depressed--I faced a difficult decision every morning. I knew I had to get up and face the day, but every fiber of my being was telling me to stay put. I felt heavy and foggy, and the prospect of a new day was more than I thought I could handle. The real tough mornings were waking up where other people were also around. To say I was irritable would be a grand understatement. Every thing they did bugged the living you know what out of me.

If you have suffered from Depression, I can almost see you nodding your heads in agreement.

I knew I had to do something, and I was out of ideas. One day though, while surfing some web sites, I came across some pieces of information written (of all people), by Anthony Robbins, the TV self-help icon. Now I must admit, in the past I never gave much credence to the things he said(or wrote), but the advice I discovered that morning proved not only relevant, but quite useful as well.

In this article, Robbins urged me to do two things every morning without fail. They worked for me so I will pass them on to you:

1. Get up, start moving and breathe.

I know what you're saying, "wow, what a revelation," but please hear me out. He says the brain will respond in a positive way in accordance with healthy movement, combined with deep breathing. He was right! Since that day, I get up and walk around my block every morning, focusing on my breathing. I feel better and I no longer dread the mornings. In fact, I often look forward to the AM now. My "power" time gives me a chance to organize my thoughts and prepare for the day.

2. Be grateful.

If you're me, you find it quite easy to complain in the midst of your symptoms. When depressed, I would curse this disease and I was convinced that nobody could possibly understand what I was going through. Now, whether that's true or not is insignificant. The truth is everybody has concerns of their own, and the time they have set aside for dealing with yours is probably quite minimal, if it exists at all. I came to understand that complaining was a waste of energy I could be spending elsewhere. So I followed Tony Robbins' second piece of advice--be grateful.

I started scheduling 10 minutes every morning dedicated solely to gratitude. I thought of all the things and people in my life to be thankful for and discovered there were quite a bit. These thoughts became mantras for me, and I soon found it hard to complain at all. I had so many things going for me, and when I actively considered these thoughts, I could feel the transformation in both my mind and body. The best way to describe it: it felt like I had put on my favorite pair of jeans. The mood was comfortable and reassuring.

So there it is. Give it a try if you want, and remember to follow through. Make it a habit and you too can look forward to the mornings.

Alcohol: An Anxiety No-No

2009-07-11T09:02:00.000-07:00

For a while, at the height of my battle with anxiety, alcohol became both my best friend and worst enemy. No medication I was prescribed seemed to produce the same short-term calming effect that I got from alcohol. It soon became the first option I turned to for upsetting anxiety symptoms, and for a while I thought I had discovered a miracle treatment. As my disorder progressed, however, it became evident that my consumption was causing more problems than it was addressing.

Alcohol, a controlled depressant, can certainly help to ease symptoms for a bit, but sooner or later you have to sober up, and that is where the problem begins to get scary. In the mornings, after a night of drinking, my anxiety became almost unbearable. I was shaky, uneasy and confused. The treatment that had seemingly worked so great the night before, had worn off, and the anxiety had actually worsened.

So you'll never guess what I did. Yep, I started drinking again, desperate for the same results. This became a vicious cycle that would lead me to the brink of physical, mental and emotional disaster. The symptoms of my anxiety continued to spin out of control and my alcohol intake rose to dangerous levels. Naturally I became hopeless, desperate and miserable.

I realize firsthand how frightening anxiety can be. People suffering will try almost anything to get relief, but alcohol, despite its initial assistance, is definitely not the answer. If you feel like alcohol is beginning to cause a problem with your anxiety and your life in general, I strongly urge you to get help. I finally broke the cycle and I am happy I did. My anxiety is now fairly under control and has not bothered me for quite some time.

This is not a permanent condition. Try not to let fear lead you into destructive behavior. Keep fighting the "good fight" and eventually your symptoms will subside.

I'm interested to hear your thoughts on this subject. Please post your comments.

Tame Your Depression: Six Steps toward Feeling Better Now

2009-07-09T22:46:00.000-07:00

For the past fifteen years I have lived with chronic depression. I use the word lived but that’s a bit misleading. For the majority of that time I allowed the symptoms of my depression to take over my life. I existed, sure, but I certainly didn’t live.

One day that changed—it had to—and I got my life back. I’ll explain that in a bit, but first let’s take a look at Depression and its uncanny ability to assault your life.

Depression is a very serious medical condition, but unfortunately for those who suffer its effects, it is very misunderstood. I lost count of all the people who, while trying to help, consistently urged me to “cheer up,” or “just relax.” Their support was well meant, but their ignorance of this disease left me feeling very frustrated. Believe me, I wanted to cheer up, but I just couldn’t. It’s similar to asking someone with COPD to just quit coughing: it’s just not going to happen.

Consequently, depression made me feel very lonely and hopeless. I thought there was nothing I could do and I felt paralyzed. Here’s what I was dealing with. You will undoubtedly recognize the items on this list, as they are classic symptoms of this curse:

 Feelings of darkness, heaviness and persistent “blah”
 Loss of interest in things I used to enjoy
 Anxiety
 Inability to focus or concentrate
 Irritability
 Sleep Problems
 Loss of energy

Yep, I had it all, and it had me.

Sadly I relinquished a large chunk of my life to this illness—a chunk I can’t get back-- but one day I finally decided to fight back. I was taking medication at the time, and although it helped somewhat with the nagging symptoms, I knew I needed to take additional steps. I read everything I could get my hands on and began acting upon some of the solutions that had worked for other people. The advice I read seemed so simplistic, and to say I was skeptical at first would be an understatement. Regardless, I surged forward and I came up with a list of six simple steps that would ultimately change my life. Slowly and with significant effort, the darkness began to fade. The better I felt, the more progress I was able to make, and my world began to look a little brighter.

Below are the steps that helped me. Keep an open mind and give each one of them a try. I sincerely believe these simple steps can help you as well:

Six Steps Toward Feeling Better Now

1. Get Up!

• Even if you don’t feel like it or you have nowhere to go, get up, jump in the shower and get dressed. Believe me, that simple step will make a world of difference. Lying in bed all day will only make your depression worse.

2. Exercise.

• Dedicate 30 minutes a day to some form of aerobic exercise. Jog, walk or ride a bike. Exercise has been proven to perk up your mood, and help you sleep at night.

3. Get some sun.

• Many experts agree that spending time outside in the sunshine can help alleviate the symptoms of depression. Schedule some form of outdoor activity everyday: Take a walk, have a picnic or fly a kite. Any outdoor activity will help you beat the blues. Bonus: a little tan may improve your self-esteem.

4. Be positive.

• Depression makes it all too easy to take a negative view of your world, but these thoughts only worsen depression symptoms. Force yourself to spend some time considering all the positive things in your life. Plan a trip or take up a hobby. Give yourself something to look forward to and your life will take on a sense of momentum and hope.

5. Keep a journal.

• Writing is a great outlet for troubling thoughts, associated with depression. Keep track of your challenges and successes by putting them down on paper. Depression can make it difficult for you to concentrate and focus, so writing things down can be a helpful tool. After all, once it’s down on paper, you no longer have to remember it.

6. Talk about it.

• Depression can be very lonely. You convince yourself that nobody understands, and retreat into your own little world. This behavior is not only unhealthy for you, but can poison your relationships as well. Remember that your depression affects everybody close to you. Sharing your struggles (and your hope) with your family and friends is very therapeutic for everyone involved. Open, consistent communication will lead to healing and understanding.

Your life is too precious to have it imprisoned by depression. These steps worked for me, and I am willing to bet they’ll work for you as well, assuming you commit to them. It’s worth a try isn’t it? Implement each of these steps into your daily routines and you will feel better. What do you have to lose?

Hungry? Try this Light Summer Recipe

2009-06-29T07:57:00.000-07:00

A huge portion of our personal freedom depends upon our health. From time to time I will post issues relating to a healthy lifestyle, including managing weight, exercise, diet and lifestyle choices. Today I have listed a recipe that can be perfect for those hot summer days when you feel like something light, yet substantial. Hope you enjoy.

Soft Chicken Tacos

Yield
4 servings (serving size: 3 tacos)

Ingredients

1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken thighs
Cooking spray
12 (6-inch) white corn tortillas
1 1/2 cups thinly sliced green cabbage
1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese (such as Tillamook)
Low-fat sour cream (optional)

Preparation

Prepare grill.
Combine first 4 ingredients in a small bowl; rub spice mixture over chicken.
Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done. Let stand 5 minutes; chop.
Heat tortillas according to package directions. Divide chicken evenly among tortillas; top each tortilla with 2 tablespoons cabbage and 1 teaspoon cheese. Serve with sour cream, if desired.
Nutritional Information
Calories:
329 (34% from fat)
Fat:
12.5g (sat 3.5g,mono 3.5g,poly 2.9g)
Protein:
27.4g
Carbohydrate:
29.4g
Fiber:
3.9g
Cholesterol:
86mg
Iron:
1.5mg
Sodium:
466mg
Calcium:
109mg
Elisa Bosley, Cooking Light, SEPTEMBER 2006

You: Your Biggest Obstacle

2009-06-28T06:55:00.000-07:00

Henry Ford, one of the most influential men in history, once said, "Whether you think you can or you can't, you're right." He believed that the largest obstacle people faced, the obstacle that kept them from realizing their potential, was themselves. Now coming from your average Joe these words may have little meaning, but as I'm sure you will agree, Ford's success gives those simple words a great deal of credence. By eliminating the words "I can't" from his vocabulary, he created one of the largest empires in the world.

Why is it that some people are able to achieve great success in their lives, while others fail? Luck? I don't think so. In fact, using the word "fail" is a bit misleading. The truth is they never really try, making it impossible to either fail or succeed. Most people become stuck in "I can't" mode and, as a result, never even get started. But why?

Unfortunately, living life this way seems safe to a lot of people. After all, if they never even try, failure, their worst fear, is not even possible. One can't, for example, fail to land their dream job if they never even submit an application. Conversely though, using this same thought process, success proves to be unattainable as well. This manner of thinking poisons the possibility for success and positive change, and creates that mediocre existence that most people are constantly complaining about.

Everyday I overhear people whining about circumstances in their lives, lamenting about the crummy cards that life has dealt them. Yet when I ask them if they have initiated any strategies to improve their conditions, I consistently hear a myriad of excuses all beginning, for the most part, with the words "I can't." Well, as Henry Ford might have said, it's that what you believe, you're probably right.

The good news is that this pattern is not unalterable. Moreover, it won't cost you a thing, save a bit of time and effort. The first step is to eliminate the words I Can't from your vernacular and replace them with the words "I Will." When faced with taking a difficult step toward personal growth and fulfillment, make a list of all the reasons why this step IS attainable, rather than all the reasons that make it difficult. Next, create a written plan-a list of the goal and objectives , with deadlines on when you will complete each step. Writing it down will not only help you to remember these steps, but will also help make this assignment clearer and a bit more real. Here's an example:

Say you want to move up to a manger's position where you currently work. Sadly though, the position requires a college degree that you don't currently possess. Using the defeatist "I Can't" system puts an end to this dream before it even gets started. The old thinking says,"I don't have a college degree, thus I can never be the manager." But your dream doesn't have to die there. Change your thinking and say "I will attain a college degree, and I will become a manager" (or more). Next, create a written plan detailing the steps you will take, however slowly they may be, give yourself deadlines, and start moving forward with a sense of hope that was absent in the previous scenario. Another trick is to tell the people close to you just what you plan to accomplish. This will not only lend you the support you'll need to carry out your plan, but it will also make you accountable for moving forward.

If this sounds simple, it is. All it takes is the genuine willingness to improve your circumstances by creating a new perspective with which you view your challenges. If need be, take inspiration from the millions who have achieved their dreams under circumstances and conditions far worse than yours, simply by saying "I will." Your life can measurably change today by simply adopting this way of thinking. I know it's cliche but I'll say it anyway. "Nothing is impossible." Begin to believe that with all your heart and you'll be on your way to achieving your dreams, beginning today. I'm sure you CAN do it, which according to Henry Fords, makes me correct.

Millions Mourn Michael Jackson's Death: What We Can Learn About Forgiveness

2009-06-26T09:59:00.000-07:00

Yesterday, we lost perhaps the greatest music icon since Elvis Presley. Michael Jackson died at a Los Angeles hospital yesterday after being transported by ambulance from his Bel air home. Current reports are naming cardiac arrest as the cause of death, although an autopsy is being performed to confirm that. Jackson was 50 years old.

As I watched the world mourn the tragic loss of Michael Jackson yesterday, I was overcome by the sense of unity and goodness that always seems to accompany such an event. People came together, some in tears, to profess their sadness and to comfort each other during this time of loss. Every individual that was interviewed was quick to point out all the good from Jackson's life and to proclaim just how badly he will be missed. Appropriately, nobody mentioned his troubled past, perhaps it is forgotten.

We are all aware of the pitfalls in Michael Jackson's life. Everything the man did was under constant public scrutiny. But yesterday nobody seemed to remember that. There was no mention of plastic surgery, criminal allegations or failed marriages. Instead they recalled how his music, dancing and stage presence changed not only their own lives for the better, but changed the world. I was saddened, however, that he was not here to see it, because I know how pleased he would have been.

The world reaction to Michael Jackson's death, the mass display of forgiveness, while touching and uplifting, came a bit too late. If anything it reminded me just how fragile time can be. The present is so very precious, and the future, if anything, is a a gamble. I hope this horrible tragedy will forever serve as a reminder that forgiveness is the most powerful tool in the human arsenal and that tomorrow may be too late. Rest in peace Michael, you're forgiven.

What will people think?

2009-06-25T07:35:00.000-07:00

Don't worry about what others will think! That statement has become cliche, an old standby for motivation, but how many people actually live that motto? Ask yourself, how many actions have you failed to take in your life, fearing what other people may think? My guess is there are quite a few, probably too many to count. You're not alone though, many of us have missed great opportunities fretting over how we might be perceived. We get so wrapped up in every possible negative scenario, that we fail to see the obvious "silver lining" in things. For some reason, not acting feels safer than the alternative. Later, we lament to anyone in earshot, about how stagnant our lives are and about all the lost opportunities in our lives. It's an awful cycle but one that can become habitual very easily.

Fear of the way we are perceived can be a major impediment to growth. Many of us become paralyzed to action because we're afraid of the way it will look to others, but this paralysis is completely unwarranted. The majority of people-those same people we worry about-are far too concerned about themselves and their own issues to even notice what we're doing. If you think about it, concern over the way we are perceived is rather egotistical.

Now there are people who care about you, and thus have a vested stake in the decisions you make, but why in the world would you worry about their perceptions? They are the people who want you to succeed and will unfailingly root for you regardless of the outcome of the decisions you make. They are your support team, people who will be there for you through good and bad. Count yourself lucky for having them in your corner. The rest of the world, however, is too wrapped up in their own daily grind to have time to ponder yours.

I have been guilty of inaction in the past, agonizing on the way it may look to others. Sadly, that is time I can never get back, but hopefully, by sharing this epiphany with you, I can at least make it count for something. If you're honest with yourself, you'll probably agree that at least 95% of the thoughts you entertain are of a self-centered nature. We think about ourselves, and that my friends, is perfectly normal. The remainder of our thoughts are probably spent worrying or celebrating the ones we love. But how much time do you spend thinking about John Doe's life. The answer is probably none, except for how John Doe's life may effect your own or your loved ones. That being said, why would you assume that John Doe has time to pine over you?

He doesn't. Isn't that a tremendous relief? His only thoughts, in regard to your life, is how your success or failure will impact him.

Take a talented ballplayer, just up from college, an absolute star in his collegiate days. In his first year at the Major League level, he finds himself on the bench, playing second fiddle to a perennial all-star. This doesn't sit well with him at all. He is accustomed to being the star, and his new role of bench warmer is not exactly what he had envisioned. He wants secure the starting position, but he's hampered by thoughts of how the fans will take it.

Does he want this allstar--his competition--to fail? Probably, but not because he dislikes that person. His only thought is how that failure may positively benefit him. Now I'm not saying this a healthy way to think, but I will say it's natural. But here's why I brought that up: If you decide not to act towards growth and excellence in your life, there will always be someone else who has figured out it's best to act. Your inaction could be just what John Doe was waiting for.

Planning and preparation are important tools for success, but they are worthless if we fail to act when given the opportunity. The people we recognize as great, the ones we admire, are the ones that made a decision to act, some in the face of great public scrutiny. When the astronomer Copernicus tried to convince the world that the earth revolved around the sun, his views met with grave debate from a scientific community that believed the opposite. But he was right, and the rest is history. But what if he would have been wrong? Okay, so he was wrong. What did he really lose by deciding to act on his theory? Nothing. He'd still be the same old Copernicus. His decision to act, though, changed not only his own life, but the world's.

The only negative thing that can happen as a result of a new decision, is that it may not quite work out the way you had imagined. But what have you really lost? The worst case scenario is that you'll be back to square one, ready to make a another decision and act upon it. Believe me, there is a not a swarm of people stroking their moustache, ready to pass judgement or belittle you. You're not that important to them, and they just don't have time!

Something to Look Forward To

2009-06-23T09:21:00.000-07:00

Why do we get up in the morning? Why do we put up with so much and achieve so little? My theory is that deep down we believe things will get better if we keep pushing forward. Is this true? Well, yes and no.

Our lives can and will get better, but that cannot be achieved by doing the same things over and over. If your current beliefs, attitude and actions are consistently creating circumstances that are unfulfilling and even unpleasant, isn't it logical that those circumstances will continue to repeat in the absence of any variance of effort on your part? If there is something you really want in life-something that you can look forward to-you must arrange your life in such a way that every thought and action you take is somehow bringing you closer to your dream. Unfortunately, many of us dream but we never put a plan into action for achieving it. Consequently, each day, complete with thoughts and actions that are either misdirected or uncalculated, finds us further from our goal. What predictably happens next is frustration- frustration that in most cases causes us to abandon our dream.

So, what's the first step? Good question. Define what you want. Second step? Create a plan which is clear that allows you make progress every day, however small. This will help to keep you on track while giving your life a sense of worth and accomplishment.

Here's an example. Say you really look forward to owning your own home one day, yet your current income makes that possibility look bleak. Each day finds you more frustrated than the next as you perceive your dream becoming more and more unachievable. This can be a painful way to go through life, but it doesn't have to be that way.

Try this instead. First, write your dream down. This simple step will allow you to begin thinking of your dream in more realistic terms. It is now a goal rather than just some fantasy. Second, create short term and long term objectives, including deadlines, that will help you near your goal. Start small with your short-term objectives making them reasonably attainable. This will allow you to reach them, supplying you with a sense of accomplishment and momentum. The simplified example below will help you get an idea of how this works:

Goal: Own my own home

Long-term Objective: Save $10,000 for a down payment by January 1, 2011

Short-term Objective 1: Save 1,000 by December 2009 by doing the following
1. Complete all tasks at work thoroughly and accurately
2. Ask supervisor about advancement and overtime opportunities
3. Create a flexible budget that allows you to save $200 each month by paying yourself first and eliminating unnecessary expenses.
4. Start a daily journal in which you track your success

Again, this is rather simplified but it's a good example of how we can start making measurable progress on any dream right now and stave off the frustration that almost always scaps such plans. This gives you a structured way to spend your time that is not "all over the place," but focused and rewarding.

Now this is something to look forward to.