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
Showing posts with label depression symptoms. Show all posts
Showing posts with label depression symptoms. Show all posts
Monday, August 31, 2009
Saturday, August 29, 2009
I Don't Feel Like It
"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.
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.
Saturday, August 22, 2009
Does Your Depression Have You Feeling Overwhelmed?
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.
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.
Monday, August 10, 2009
Can Depression Present With Anxiety Symptoms?
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.
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.
Sunday, August 9, 2009
Anxiety and Depression Medication: My Own View
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.
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.
Thursday, August 6, 2009
Can Exercise Help My Depression?
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.
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.
Sunday, August 2, 2009
Depression and Anhedonia
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.
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.
Thursday, July 16, 2009
Depression: It's Not Your Fault, but.....
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.
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.
Wednesday, July 15, 2009
Depressed? Get up!
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.
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.
Thursday, July 9, 2009
Tame Your Depression: Six Steps toward Feeling Better Now
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?
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?
Monday, June 29, 2009
Hungry? Try this Light Summer Recipe
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.
4 servings (serving size: 3 tacos)
Soft Chicken Tacos
Yield4 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)
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
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
Sunday, June 28, 2009
You: Your Biggest Obstacle
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.
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.
Tuesday, June 23, 2009
Something to Look Forward To
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.
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.
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