ࡱ> wyx @ P8bjbj l/`\\\\\\\p 8 |!<p?h!!.!!!!!!i?k?k?k?k?k?k?$RARC?\$!!$$?\\!!?'''$:\!\!i?'$i?'';\\=!! 𖩍p $<i??0?<VD&VD(=pp\\\\="VD\=!hZ"J'"<"!!!??pp$$ '"ppSimply Better Health Guides Number 1 How Would You Feel if You Had 26 Tips to Ease The Moans, Groans, and Grumbles of Depression Quickly and Easily? Roger Barnes P.O.Box 1327 Shepparton Victoria Australia 3630 www. rogerbarnes.com.au e-mail: info@rogerbarnes.com.au MANAGING DEPRESSION What is depression? What is depression and what are the characteristics of depression? What does it mean to be depressed? For some depression simply means feeling sad, down, upset or having a bad day. However, we all can experience these emotions without being clinically depressed. Such feelings are transient and have little impact on our long-term well being. Clinical depression on the other hand is an intense and long lasting state that involves the emotions, the body, and ones thinking. Depression has a negative impact on ones day to day life. The depressed person feels miserable, miserable in every area of life home, work, school, and social life. Depression is a common illness; and to be depressed doesnt mean one is going crazy. Who are the depressed? The depressed are young, old, both sexes, educated or uneducated, rich or poor, all are vulnerable to depression. Depression robs people of the joys of life, stunts personal growth and development, and is not healthy. Depression is a move towards deadness deadness of the whole person. What are the characteristics of depression? If youre depressed you may feel hopelessness, despair, apathy and sadness. There may be a sense of feeling trapped and of not being able to change. Youve lost perspective and view the world, self, and the future in a negative way. Instead of seeing life as it really is your perceptions are dulled and life is seen as a big black hole from which there is no escape. Typically the depressed person loses confidence, self-esteem, and experiences changes in physical activity. You may have withdrawal from the world and others, and the activities that used to be enjoyed. Possibly you have an increased sensitivity to criticism, and at the same time disruption to your sleeping patterns and sexual activity. What can be done about treating depression? Today depression is largely managed with antidepressant medication or psychological treatments, or a combination of both. Psychological treatments for depression focus on providing skills and strategies to change thinking patterns and behaviours that contribute to depression. Cognitive Behavioural Therapy (CBT) and Interpersonal Therapy (I.T.) are common techniques used in the treatment of depression. Cognitive Behavioural Therapy is based around helping you understand, manage, and change your thoughts and behaviour, whilst Interpersonal Therapy looks at how depression can be connected to troubled relationships. Antidepressant medications are drugs that help restore the brains chemical balance. They must be taken regularly and under medical supervision. Many antidepressant medications require about two to eight weeks before taking effect. What can I do to manage my depression? Being depressed is a signal that all is not well in your life and that things have to change. Depression invites you to change. Ask yourself the question, If I were not depressed today what would I do? The answers to this question should be put into action. 26 Specific Self-Help Suggestions Tip 1. Try and keep your daily routine whether you work outside the home or at home. Dont give in to the urge to stay in bed or to sit in the back shed drinking all day. Consider your work and daily chores as being important to your healing. Tip 2. Try to get out of the office or home for short periods of time. Instead of sitting in the office or home lounge room consider taking a stroll around the local park, or visit one or two local shops. Try to plan these activities in advance. Tip 3. Do one kind thing for yourself each and every day. It may be as simple as listening to a track on your favorite CD or DVD, or buying and eating a fresh punnet of new season strawberries, a visit to the local art gallery, or sitting on the river bank watching the fishermen in their boats coming and going. Tip 4. Engage in physical activity. Physical activity is critical to your overcoming depression. It is difficult to remain depressed when youre riding your bike, swimming, walking or singing in the shower. If you can only walk/ride 100 meters today that is fine, congratulate yourself, and walk 150 meters tomorrow and 200 meters the day after that. Exercise alters the brain chemistry releasing endorphins resulting in feelings of wellbeing. Tip 5. Keep family and friends informed on how you are feeling and what they can do to encourage and support you. Gently, but firmly, tell them that you cannot just snap out of it, and that yelling or belittling you is not supportive, but counterproductive to your healing. Tip 6. Focus on the positives in your life (and there are many) no matter how insignificant or small they appear to be to you. Remind yourself often of these positives. Try listing your blessings one by one (e.g. Fresh water, daily food, supportive friend, rain, ability to walk). Tip 7. Become aware of your thinking processes. Your agitation and irritability may be fueled by your negative thinking, or underlying unresolved issues. It is better to say Stop and then begin to think about something positive than to continue to be agitated by ruminating on a past hurt or the double standards of others. Tip 8. Try to think positively and reflect on past successes and achievements. Remind yourself of your skills, talents and achievements. Re-read any cards, letters, or e-mails of encouragement sent to you by others over the years. On retiring at night find five things you are thankful for, and think about these things. Practice an attitude of gratitude and thankfulness. Tip 9. Refuse to be drawn into discussing the latest bad news at work or on television. Keep away from critical and negative people. Such people are toxic and are best avoided whilst you are recovering. Dont allow others or the media to create fear in your heart, or undermine the confidence and self-esteem you have. Tip 10. Keep busy and focused. If washing the car, then focus on that task alone. Dont allow your mind to wander and dwell on negatives or the huge list of uncompleted chores. Focus on the present task and get enjoyment out of doing it to the best of your ability. Tip 11. Stop beating yourself up because of the things you are unable to do, or feel you should be doing. Do what you can and be thankful. If you need help to complete something ask others for help. Tip 12. Make sure you arise at the same time every day no matter how tired you feel. A consistent rising time is more important that the time you retire for sleep. Tip 13. Avoid sleeping during the day and especially avoid those naps whilst watching television. Tip 14. Ensure your intake of coffee, tea and caffeinated drinks is reduced. Increased caffeine in your system may result in symptoms similar to an anxiety disorder. The increased caffeine also has a diuretic effect and so sleep may be disturbed because of frequent trips to the toilet. Try and not drink these beverages after midday. Tip 15. Decrease or cease using alcohol. Alcohol is a mood altering depressant drug that slows brain activity down. Alcohol also disrupts your sleep patterns, and may reduce the effectiveness of the antidepressant medication. If you must drink, drink low alcohol beverages, and speak to your doctor about appropriate medication. Tip 16. Sleep in a darkened, quiet room. If necessary make use of an eye mask and ear plugs. Some find sleeping with the static or white noise sound of radio or television (that is the radio or television is turned on but not tuned into a station or channel) is helpful. Tip 17. If you awake during the night instead of tossing and turning all night why not get up and move into another room where you can listen to relaxing music, write in your journal or diary, read, or practice a relaxation exercise. When you feel sleepy go back to bed. Tip 18. Avoid dissecting and going over and over your situation with others. Know that to continually ask, Why? or to ruminate (repeatedly think over and over a situation) is not really helpful. Instead, focus on the positives and ask, What can I learn from this situation that could be beneficial to me? or How can I move ahead, what action could I take? Tip 19. Be specific about your problem or issue. Write the problem down as this will help bring clarity. If there is more than one issue, write each issue down on a separate sheet of paper. Having done so list positive actions you could take to move toward the resolution of the specific issue. Action some of the things you have listed. Tip 20. Write. Keep a journal or your thoughts and feelings, desires and aspirations. Writing brings clarify and gives direction. Writing allows you to confront the issues in your own time and devise positive solutions. Tip 21. Take time to worry. Set aside a specific time each day to just worry over the problems. Once your daily 15-30 minute worrying time is over, do something positive or fun for yourself. During the day as worrying thoughts come to your mind write them down and tell yourself that you will think about them in your worry time at night (say, 6.00 - 6.15pm). Sometimes, it helps to write your worries onto a small card or piece of paper and then when the worry time is over, to put the card into a worry jar or God jar where it remains. Tip 22. Do not make major purchases or life changing decisions when depressed. Put off buying that new car or house, changing your employment, marrying or seeking divorce until you are well. Tip 23. Try and be active in body and mind. Avoid sitting in front of the television all day. If possible establish a routine for yourself. Aim to get up, shower and dress before a certain time. Try and do some of your normal activities or chores. Do not beat yourself up if you do not achieve much by your old standards. Tip 24. Do something that is enjoyable and not self-harming. Smell the roses and spray the aphids, watch your favorite comedian on DVD, or walk along the beach. Make time to have fun even if only for a half hour. Pamper yourself, have fun. Tip 25. Pray. Make use of the spiritual resources you have. Speak to your God, and the leaders in your spiritual community. Covet their prayers and practical help. Practice thankfulness. Tip 26. Talk regularly to a support person. This person could be a community health worker, psychologist, medical doctor, close friend, or some other person to whom you can confide with confidence. Above all, remember depression is not permanent. Recovery from depression is possible. On this journey of recovery and management obtain help contact a psychologist, psychiatrist, or your own medical doctor and begin the recovery process. It is especially important to seek help if you have any suicidal thoughts or intentions. ____________________________________________________ DISCLAIMER AND PRECAUTIONS This booklet contains general information only, and does not take into account the circumstances of any particular person or any changes in knowledge or treatment which may develop. Each person should consult a suitably qualified adviser before relying on or acting on any information or opinion in this booklet. ______________________________________________________________ Other Better Health Guides in this series include: No 1: How Would You FEEL if You Had 26 Tips to Ease the Moans, Groans, and Grumbles of Depression Quickly and Easily? No 2: At last! Heres 48 Ways to Manage Your Stress Before it Kills You. No 3: If Youre Tired of Feeling Scared, Embarassed or Lightheaded Heres 5 Strategies to Help You Manage Panic and Anxiety Easily. No 4: Its Not My Fault, She Made Me Do It 16 Tips to Help You Understand and Manage Your Anger. The Simply Better Health Guides may be obtained free of charge by writing to the address on the front page, e-mailing info@rogerbarnes.com.au, or visiting www.rogerbarnes.com.au PAGE  PAGE  PAGE 8 2006 Simply Better Health Guides, www.rogerbarnes.com.au $%&'7@H  ʿupha]YUQMYQMQMh{Eghp XhBch_b`ha hahahaha5 h{Eg5haha5CJ aJ ha5CJ aJ ha5>*CJ aJ h*hv`5CJ(aJ(hK45CJ(aJ(hBc5CJ(aJ(h*h*5CJ(aJ(hK45>*CJ0aJ0ha5>*CJ0aJ0hg/ha5CJaJhg/h_b`5CJaJh[5CJaJh(AU5CJaJ%&'@$a$gdBc$a$gdBc$a$gda $^a$gd[$L^`La$gd[7O8 2 3 G H & ' _ ` TU $`a$gdJX$a$gdn $a$gdK4$a$gda  # 1 2 3 F G H I ` d  ' 1 \ % & ' ( ? 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