How To Overcome Depression: In Conclusion
We all experience sad, challenging chapters in our lives just as we all experience change. And regardless of whether or not our outside circumstances drastically shift, if our minds change, everything can change. This is why some people have very few resources and swear that they are the happiest people on the planet, while others have literal fame and fortune and yet they struggle with depression and addiction.
If you are battle weary from depression, try challenging your next dark VOD. Try doing the opposite of what the voice of depression suggests. Try upgrading an unkind mind mood to a kinder, quiet one. Seek out safe support from someone who really understands. Practice compassionate inner dialogues and more spirit fillers than time killers. Make sure you are properly charging your body battery and see how the next chapter unfolds. Thank you for joining me. Take good care.
Key Factors For Surviving Nuclear War
Full-blown nuclear war is, without a doubt, the mother of all nightmare scenarios.
Striking with instantaneous speed and unleashing a firestorm of unimaginable proportions, a nuclear warhead can pulverize thousands of tons of earth, irradiating and ejecting it into the upper atmospheregradually spreading radioactive fallout over hundreds of miles.
Each tiny particle will be radioactive for weeks, months, and years to come, exposing anyone that comes in contact with them to dangerous radiation.
Legendary scientist Carl Sagan and his peers agreed in a study that for many simulated exchanges of several thousand megatons, in which dust and smoke are generated and encircle the Earth within one to two weeks, average light levels can be reduced to a few percent of ambient, and land temperatures can reach -15 to -25 degrees C. They concluded that such a nuclear winter would reduce rainfall worldwide by up to 75% and visibility in areas near the blast by up to 90%.
As rain diminishes and temperatures crash, global ecosystems will feel the pressure. Plants, livestock, and wild animals would perish in substantial numbers as cultivated crops die without the water they need to survive. And if as little as 10% of crops die off, famine could spread around the globe.
Without sufficient water or food, in the aftermath of an unprecedented nuclear conflict and facing another unprecedented crisis, it goes without saying that society would be hard-pressed to maintain order.
Online Tools For Young People
- thelowdown.co.nz a website that can help you to understand and deal with depression and anxiety.
- sparx.org.nz an online game that will teach you skills to deal with what you are going through.
- auntydee.co.nz an online tool for anyone who needs some help working through problems, particularly for Pasifika youth.
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First Talk To Someone You Trust
Reach out to someone you trust krero with a friend, a whnau member, a workmate, someone at church, an elder or a health professional. They can just listen and be there for you. They may also give you advice and information, as well as practical support.
People who have been through depression and anxiety themselves can be especially helpful. There may be support networks, often run by and for people with experience of depression and anxiety in your area.
Go to mentalhealth.org.nz/get-help/in-crisis/support-groups/ to find out more.
“My father said only weak people seek help. But I knew I needed help. Now, how I stay well is by ringing friends and family.Gillian
Moody Like A Broken Mood Ring
Feeling all the feels too much at once? That could be your depression at work. These rapid shift in mood changes could mean one minute youre enraged and the next minute, youre in tears.
You might shift from having underlying negative thought patterns about yourself, your situation, or others to bursts of hope that fade fast.
Tacklingit: It might be time to slow down and practice mindfulness to give your brain a break from ping-ponging from one emotion to another. Take the time to feel all the feels, even if it means taking the day off from everyone.
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Get A Handle On Your Household Chores
Depression can make it difficult to complete household chores, such as doing the dishes or paying bills.
But a pile of paperwork, the stack of dirty dishes, and floor covered in dirty clothes will only magnify your feelings of worthlessness.
Take control of your daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better in itself. But, seeing your progress in the home can be key to helping you feel better.
Weight Or Appetite/hunger Fluctuations
Much like the effects of sleepiness, the impact of depression on appetite contains some opposing effects. Depression can cause weight fluctuations and either an increase or decrease in appetite. This symptom varies by person so its helpful to take note of any change in hunger cues.
Tacklingit: In some cases when you eat is more important than what you eat. Set a food routine to help keep your energy while checking in with your body. Make sure to talk to your doctor about any significant weight changes.
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Build A Support Network
One of the most important things you can do to help yourself with depressionother than medication and therapyis to develop strong social support.
For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.
For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs.
How Do I Know Its Depression
Most people will feel down or sad in the workplace at some stage these feelings are entirely normal. Whats important is that youre aware of the symptoms of depression, so you can recognise when your feelings are moving into more damaging territory and act if you need to.
Its also important to recognise when your feelings might be workplace stress, rather than depression. Typically, you should be able to identify the cause of your workplace stress it might be an upcoming presentation, a tight deadline or particularly long workday. When that trigger passes, your feelings of stress should pass too.
Depression, on the other hand, is characterised more by an increased feeling of sadness and guilt, often seemingly without any explanation. You might also lack motivation and focus in your role.
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Surviving Nuclear War: The Challenge Of A Lifetime
Nuclear War is the ultimate crap shootwith the potential to erase millions of lives in the blink of an eye and without any warning.
But chance still favors the prepared.
Despite the complexity, the various factors and the unpredictability of nuclear conflict, its still something you can prepare yourself to face.
You can stock up on basic supplies like food and water, while keeping a healthy stash of gas masks, filters and Thyrosafe tablets on hand. You can familiarize yourself with the politics of the worlds nuclear players and plan an exit strategy that will help you retreat to safety.
Are any of these things guaranteed to help? Not necessarily. But each is something youd rather have and not need than need and not have.
Improve Your Eating Habits
Research continues to find clear links between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness that nutritional psychiatry is becoming mainstream.
There are many brain-essential nutrients that can affect depression. For example, a 2012 study found that zinc deficiency is associated with symptoms of depression.
Improving your diet could be key to reducing your symptoms.
But before you make any major changes to your diet or begin taking vitamins or supplements, talk with your physician.
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Tips To Manage Anxiety And Stress
Try these when you’re feeling anxious or stressed:
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
Te Taha Hinengaro Look After Your Mental Wellbeing
Many people find these approaches helpful:
- Get back into your daily routine, by doing little things like showering, cooking or housework.
- Relax through yoga, meditation or mindfulness.
- Do a gratitude journal for five minutes every day where you list down all the things you are thankful for in your life.
- Postpone major life decisions until youre feeling better.
- Help someone else.
“Writing down my thoughts greatly reduces my anxiety. One thought would lead to another thought and thats why I got anxious. As long as I can do a reality check and know that everything is OK then I can get through my anxiety.Kate
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Manage Your Internal Entrapment
You might not be able to escape or change your situation, but you can manage the feeling of being trapped by it. Internal entrapment is the tunnel vision that comes from repetitive negative and self-critical thinking, warping perception and worsening our experience of stress. What sometimes appears to be the stressor isnt, says Gilbert.
We may even be undermining ourselves with self-talk: What are you trapped with in your own mind? Do you live in your mind as a compassionate, supportive, empathic, validating self? Or when you experience threat, do you start to criticise yourself and put yourself down?
Whatever your situation, treating yourself with compassion will support you. Gilbert suggests taking whatever breaks possible from your stressors, doing breathing exercises and practising acceptance. If you tell yourself you cant cope, it just adds to your stress, rather than saying: OK, this is a difficult situation, its not my fault, Im going to find a way through.
Understanding the bodily processes at play can also help to put stress into context, Gilbert says. Its not something wrong with your decision making, or that youre just not up to it.
What Anxiety Feels Like
Anxiety hangs on me like an ever-present sense of impending doom. If life is easy, I feel an ever-present sense of imminent disaster some of the time. There is always something that I am deeply anxious about. If something goes wrong, my anxiety surges.
My mind automatically conjures up the worse case scenario, or the most catastrophic outcome with everything.
I worry about my health. I worry about getting cancer, or a debilitating neurological disease. I think we all do, to some extent. But for me, that worry injects itself into an otherwise peaceful day, setting off a cascade of intense anxiety and rumination that hijacks my imagination and forces it to dwell on the awful.
Since becoming self-employed back in 2008, financial worry has been ever-present in my life. I am afraid of losing it all. Im afraid of ending up penniless, homeless, unable to buy food for myself or my family. Im afraid that I will prove myself a reckless failure.
I felt similar anxiety when I worked a day job. Id fear a layoff, or that I would screw something up and get myself fired.
I worry about the multitude of pests destroying my garden. I worry about the rash on my 3-year olds chest, or the funny sound in my cars engine.
And its exhausting. Anxiety takes a physical toll, but that toll is not visible.
Anxiety is an invisible illnesses. I dont look sick on the outside. You cant tell how I feel from just looking at me. I look fine.
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Dealing With The Winter Blues
For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder . SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
Symptoms Of Anxiety And Depression
According to the current Diagnostic and Statistical Manual of Mental Disorders , the standard classification of mental disorders used by mental health professionals in the United States, anxiety and depression can share several common symptoms, including, but not limited to:
- Being easily fatigued
- Sleep disturbance
Other signs that a person may suffer from both anxiety disorder and depression include:
- Constant, irrational fear and worry
- Physical symptoms like rapid heartbeat, headaches, hot flashes, sweating, abdominal pain, and/or difficulty breathing
- Changes in eating, either too much or too little
- Persistent feelings of sadness or worthlessness
- Loss of interest in hobbies and activities
- Inability to relax
- Panic attacks
Seeking Help For Depression
Get help if you’re still feeling down or depressed after a couple of weeks.
Treatments for depression include psychological therapies and antidepressants.
You can talk it through with your GP first if you prefer. Your GP can also tell you about antidepressants.
If you start to feel that your life isn’t worth living or about harming yourself, get help straight away.
- contact Samaritans on 116 123 for 24-hour confidential, non-judgemental emotional support