depression – Page 2

Take Charge of Your Depression in Five Simple Steps

Depression is one of the most common experiences in the United States today, but it doesn’t have to be YOUR experience.

Yes, it’s true that depression is ‘biochemical’, that it happens in your brain. And yes, it’s true that your brain processes change what you think and how you feel. And your brain processes change what you do and how you choose.

But luckily, what you think and how you feel, what you do and how you choose, also change the way your brain works! And that gives you power. You can manage, reduce, and even reverse your depression!

Here are some points of power that have been proven by research to change how your brain works. They rebuild healthy brain structure and healthy brain function. And when you choose to do these things, you don’t just change your brain. You also change your experience. You feel happier, more energetic, hopeful and free. You sleep better, and you’re more fun to be around! No, change won’t happen overnight. But when you use your power, when you tip the scales-the changes WILL happen!

#1: Exercise

I know. You can’t. You don’t have time, you don’t have a place, you hurt too much, and you just aren’t motivated. Yep, that’s depression talking! You can exercise at some level, and you gain power when you discover what that level is, and do it! The more you do, the more you can do, and your power grows. Aerobic exercise causes a wash of healing biochemicals throughout your brain and body, and it’s been shown to be as effective as an anti-depressant for many people. And the biochemical changes from exercise help your brain re-build. Exercise is one powerful way to change your brain.

#2: Thought Patterns

Automatic negative thoughts-ANTS! They dig ruts in your brain, so your thoughts just automatically slide into the same old patterns-negative, self-critical, hopeless. Stop! That doesn’t get you where you want to go! Find your affirmations, statements of worth and meaning, purpose and love in your life. Don’t have any? Then write some-it will be hard, but energizing. Nourish the little green shoots of love and acceptance that are struggling to grow. As you do, you will develop your power, and build hope. And at the same time, you’ll develop the healthy brain you need to enjoy your life.

#3: Meditation

When you meditate, you ‘turn on’ the well-being biochemicals in your brain, and let them wash away the damaging effects of stress biochemicals. Then the well-being biochemicals go to work rebuilding, soothing, growing healthy new neurons in your brain-and rebuilding health throughout your whole body. It’s like washing out your brain, and then nourishing it with a rich biochemical chicken soup! Don’t know how? Try one of the many resources you can find on the web, and check it out. Meditation is a gift to enrich your life-mind and brain, body and soul.

#4: Touch

In your heart, you know the power of touch. Caring, gentle, loving. What a wonderful way to change your brain! Yes, you can even pay for touch-with massage! Massage does change the biochemicals your body makes, and over time, it will begin to change your brain. But you don’t have to pay for touch. Embrace your child, sit and rock-kids eat this up! Snuggle with your dog, pet your cat, hug a friend. And do it every day, at least 5 times a day.

#5: Sleep techniques

You may already sleep all day. Or perhaps you CAN’T sleep at all! Either way, it’s true-depression changes your sleep patterns. But in this area, as in all the others, your choices also make changes, and you can make the choices that will get your sleep back on track. Healthy sleep choices are clear and easy to follow-and there are resources here on the web.

You’ll need to explore each of these areas, to learn more-changing your brain takes time and practice. But you want to learn, and you believe there’s help-that’s why you’re reading this article.

Keep it up. You are changing your brain!

Dr. Deborah Kukal is a licensed psychologist who has been teaching patients how to change their brains and change their lives for more than 10 years. She has engaged patients from virtually every walk of life in the successful and rewarding practice of health focused meditation.

Dr. Kukal’s Christian meditation CDs nourish your physical health and enrich your emotional life, as well as deepening your intimacy with the Lord.

Try a FREE guided Christian meditation by Dr. Kukal at her website, http://www.joyofchristianmeditation.com Learn to meditate and experience the healing joy of Christian meditation.

Article Source: http://EzineArticles.com/?expert=Deborah_Kukal,_Ph.D.

Seven Steps for Managing Anxiety

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack. If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it.

Anxiety is characterized as extreme reactions to fearful situations. When someone follows you into a dark alley, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life. This is the fight or flight syndrome.

In the case of frequent anxiety, the fearful feelings are dread of a particular situation and not the situation itself. Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late. Starting a new job can bring on anxiety attacks. You don’t know anyone and fear of that unknown can send you into a panic.

Everyone experiences panic or anxiety in small ways. Like the fight or flight example, it can save your life. In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops. For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening. More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it. Unchecked anxiety of this type can lead to depression.

If you suffer from anxiety attacks on occasion or a more frequent anxiety disorder, there are steps you can take to keep your anxiety under control.

1. See a professional. This is always a good first step. Self-diagnosis of any type of physical or mental condition is unwise and can be dangerous. A professional psychologist can help you understand your anxiety and prescribe medication or other effective techniques.

2. Get a good night’s sleep. During the sleep cycle, your body repairs itself. You feel more rested after several hours of restorative sleep, reaching the REM stage. Most people need eight hours a night which varies within an hour or two each way.

3. Exercise on a consistent basis. Exercise helps you to use oxygen more efficiently. It helps to get more oxygen to the brain. It also increases focus which may help you see solutions to problems rather than simply worrying about them.

4. Meditate. Meditation is more than chanting mantras. Yoga is an exercise that involves quieting the mind and controlling your breathing. Simple mediation such as taking 5 minutes to clear your mind everyday can work wonders in the fight against anxiety.

5. Manage the worry. When you feel your pulse start to quicken, count backwards from ten. As you count, focus on the situation. What has actually happened? Resist the urge to read anything more into the situation.

6. Don’t use alcohol. You might think that the glass of wine is relaxing your tension but alcohol is a depressant. In anxious situations you could rely too heavily on it and gain another problem in the process.

7. Find some relaxing activities. Stress can rob you of your energy. On a regular basis, do something you like such as gardening, painting, reading or listening to music.

Anxiety can come into your life at any time. It’s normal. When the anxiety becomes frequent you could be at risk for more serious conditions. If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately. There is no need to suffer this terrible condition in silence.