Coping with MAJOR DEPRESSIVE DISORDER

Do you even feel low without any reason?

Do you have little interest or pleasure doing things?

Do you have trouble Falling or staying asleep, or sleeping too much 

Do you feel always tired?

Do you have poor appetite or are you overeating?

Then must read this article.

Major depressive disorder (MDD) is characterized by feelings of sadness, loss of interest and worthlessness. They can significantly affect our health and our lives, if left untreated. 

People suffering from MDD are affected in a variety of ways. Not only do they experience low mood, they may also have stress and anxiety. They are also prone to worry excessively about their physical health. A depressed individual may have difficulty in functioning effectively at school or work, have frequent conflicts in relationships and are prone to substance abuse. 

People who suffer from major depressive disorder can benefit a lot by educating themselves about the mood disorder. Not only will it enable them to understand their condition and how it affects them, they will also be able to utilize a number of self-help strategies to help them relieve the symptoms.

There are different types of major depressive disorders which are subtly different from each other and may develop under different circumstances. However, all types of MDD involve the same feelings of unhappiness, hopelessness and disinterest. According to National Institute of Mental Health (NIMH), some of the most common types of depression are:

1. Persistent depressive disorder (Dysthymia)

It refers to a form of depression that lasts for at least 2 years. Someone suffering from this clinical disorder has a depressed mood and may experience episodes of both major and mild depression.

2. Postpartum depression

Most women experience this type of depression after giving birth. It is a lot more severe than baby blues after pregnancy. It is a form of major depression that leads to intense feelings of sadness and anxiety after delivery. It can often make daily baby care activities extremely challenging for new mothers.

3. Psychotic depression

It is a form of major depression along with some type of psychosis like having hallucinations or delusions. The symptoms of this condition generally have psychotic and depressive themes.

4. Seasonal affective disorder (SAD)

SAD usually refers to the onset of a depressive state during the winter months. As there is less sunlight, many people become severely depressed, which usually alleviates as spring and summer arrives. It is often followed by social isolation & withdrawal, weight gain & increased sleep.

5. Bipolar disorder

Bipolar disorder is separate from depression, as stated in the fifth edition of the Diagnostic and Statistical Manual of Mental Health Disorder. However, studies  have found that both depression and bipolar disorder have similar symptoms, like episodes of intensely low moods and high energy. As a result, it is often difficult to distinguish MDD from bipolar disorder.

There are some helpful coping techniques that will empower you to deal with your depression in a better way, such as:

A. Spend time outside in nature

Step outside and get some exposure to the sun. Studies have shown that spending time in nature can improve our mental health & cognition and reduce depressive symptoms.

B. Cuddle with a pet

Being with a pet can offer you companionship, comfort and emotional support. Moreover, taking care of your pet will give you a sense of purpose and allow you to use your energy positively. A 2018 study states “pets provide benefits to those with mental health conditions.”

C. Practice self-care

Taking care of yourself is vital for the recovery process as it can improve your mood and boost your self-esteem.

D. Practice journaling

Keeping a journal can help you heal by allowing you to express your innermost thoughts and beliefs without fearing judgment or criticism. It can help you identify triggers and develop healthier thought & behavior patterns. “Expressive writing may be a useful supplement to existing interventions for depression,” found in a study.

E. Practice mindfulness

Mindfulness is the practice of bringing your awareness to the present moment without getting attached to negative thoughts. Research shows that mindfulness can significantly help in decreasing anxiety and depressive symptoms. Mindfulness meditation” focusing on reducing worry and rumination may be especially useful in reducing the risk of developing clinical depression,”.

F- Learn Healing.

Healing will really help you to create a balance in your life.

Some other beneficial coping strategies for this mood disorder may involve the following:

1-Socialize more often and spend time with loved ones

2-Be more creative by trying painting, writing poetry or stories, playing a musical instrument

3-Reward yourself by appreciating your efforts and small achievements

4-Listen to music or watch a movie

5-Volunteer to help others who need support

6-Practice gratitude by writing about three things you’re thankful for each day

7-Read fictional or self-help books

8-Take a good, relaxing bath

9-Arrange a get-together with friends

10- Learn new skills

Vivek

Infinite Love

Infinite Wisdom

Healing for Generalized Anxiety Disorder

Are you perceiving situations as more threatening than they are?

Are you facing difficulty in letting go of worries?

Do you have difficulty in concentrating something, or sleeping?

Do you often feel that something bad may happen with you?

Then must read this article, it may be sign of GAD.

What Is Generalized Anxiety Disorder

(GAD)?

It is an anxiety disorder which involves irrational, uncontrollable and extreme worrying about actions, events and experiences. GAD can significantly affect a person’s ability to function in daily life as they keep worrying excessively about relationships, career, finances, family, and health problems. It is often characterized by extreme worrying, insomnia, muscle tension, restlessness, difficulty concentrating, irritability and fatigue. “Generalized anxiety disorder typically involves intense and repeated worry that impairs the ability of the patient to function normally in daily life,”.Nearly 20% of people 2 across the globe experience anxiety disorders.

According to a research, a person experiencing GAD for at least 6 months will mainly struggle with feelings of apprehension, worry and tension. The researchers identified the following common symptoms of generalized anxiety disorder:

1- General symptoms (cold chills or hot flushes, tingling sensations or numbness, muscle tension, body aches, inability to relax, restlessness, difficulty swallowing etc).

2- Autonomic arousal symptoms (heart palpitations or faster heart rate, shaking, trembling, sweating & dry mouth).

3- Chest and abdomen symptoms (breathing difficulties, chest pain, abdominal distress, nausea, stomach churning, discomfort, feeling choked etc).

4- Psychological symptoms (derealisation, depersonalisation, intense fear, feeling of losing control, light-headedness, dizziness, passing out etc).

5- Other nonspecific symptoms (being startled or exaggerated responses, difficulty concentrating, difficulty sleeping & persistent irritability)

Apart from therapy, medication and relaxation techniques, certain self-help and coping techniques can also help the sufferer to control their symptoms and deal with generalized anxiety disorder. Here are some helpful coping tips and lifestyle changes:

1. Staying physically active

Studies have shown that regular exercise can effectively reduce anxiety and symptoms of anxiety disorders. Follow a daily exercise routine involving at least 30 minutes of high intensity physical activity for around 3-4 days a week. Exercise is highly effective in reducing stress and anxiety and improving mood.

2. Get enough sleep

Sleep deprivation is closely associated with GAD. Practicing good sleep hygiene and getting at least 7-8 hours of sleep every day can help you relieve anxiety, feel relaxed and experience stable moods.

3. Eat nutritious food

Evidence suggests that poor diet is often linked with low moods and mental health problems. Having a healthy diet involving whole grains, green vegetables & fruits can help to reduce anxiety and increase the happy hormone serotonin to stabilize mood.

4. Avoid substances

Stimulants and substances like nicotine, caffeine, alcohol and recreational drugs often worsen GAD symptoms. Avoiding or limiting consumption of tobacco, coffee, cola, energy drinks, and alcohol can greatly help in coping with chronic anxiety. Moreover, avoiding drugs may be necessary to make sure treatment is effective.

5. Build a support system

Talk to trusted loved ones about your thoughts, emotions and experiences. Build a strong network of people you can rely on when you need help. Having a support system can be highly valuable in your recovery journey.

6- Healing 

Healing creates a deep relaxation in mental, emotional and physical level, and give good results to come out of this situation. 

Although the treatment process can be challenging and time-consuming, it is crucial that the patient follows the instructions of their doctor, therapist or healer and continues treatment, instead of giving up.

For above mentioned symptoms you can take my healing session. For more info call or whatsapp on 9937869363.

Vivek

Infinite love

Infinite wisdom

HOW TO OVERCOME FEAR

How to overcome fear?

Fear is an emotion; it is consequently not amenable to reason. You may therefore fear your friends as well as your enemies, fear the present and past as well as the future; if fear attacks you, it must be destroyed.

You will be interested in knowing how to accomplish this. Reason will not help you at all, because fear is a subconscious thought, a product of the emotions. There must then be some other way.

The way is to awaken the Solar Plexus, get it into action. If you have practiced deep breathing, you can expand the abdomen to the limit. That is the first thing to do; hold this breath for a second or two, then still holding it, draw in more air and carry it to the upper chest, drawing in the abdomen.

This effort flushes the face red. Hold this breath also for a second or two and then still holding this breath, deflate the chest and expand the abdomen again. Do not exhale this breath at all, but, still holding it, alternately expand the abdomen and chest rapidly some four or five times. Then exhale. The fear is gone.

If the fear does not leave you at once, repeat the process until it does. It will not be long before you are feeling entirely normal. Why? Because, in the first place, this breathing effort concentrated at the pit of the stomach affects the great ganglion of the sympathetic nervous system lying exactly opposite, called the Solar Plexus, which largely governs circulation.

The stimulation of the Solar Plexus releases the nerve currents and the renewed circulation re-establishes the muscular control.

Try this and give me feedback.

Vivek

Infinite love

Infinite wisdom

HOW TO COME OUT OF DEPRESSION

HOW TO COME OUT OF DEPRESSION,

Yesterday you have read about the symptoms of depression, and lots of people have asked how we come out of this situation. Sharing you today some simple tips that will help you. You can choose anyone of them or follow all. There is lots of technic, but follow what you feel best.

1 - EAT HEALTHIER

There are certain foods that DO help improve your mood. They are:

◆ Chocolate – Yes... chocolate! There’s some science behind the theory that chocolate makes us happy: eating dark chocolate (1.4 ounces of it, to be exact) every day for two weeks reduced stress hormones, including cortisol, in people who were highly stressed, a study done at the Nestlé Research Centre in Switzerland. Dark chocolate contains magnesium, that can help you feel positively good and prevent mood swings. Experts believe it could be thanks to the antioxidants in chocolate. When you do indulge, be sure to account for the 235 calories that 1.4 ounces of chocolate delivers, or you may be stressed to see extra pounds creeping on.

◆ Fresh fruits and vegetables, whole grain, nuts, beans and peas can produce the feel-good amino acid tryptophan, helping you to feel calm and settle into stable condition.

◆ Coconut – When you’re stressed, the scent of coconut may blunt your natural ‘fight or flight’ response, slowing your heart rate. People who breathed in coconut fragrance in a small pilot study at Columbia University saw their blood pressure recover more quickly after a challenging task. The researchers speculate that inhaling a pleasant scent enhances alertness while soothing our response to stress.

◆ Tea – OK, it’s not food but drinking caffeinated black, green or tea may elicit a more alert state of mind, says a study in the Journal of Nutrition. Researchers think theanine – an amino acid present in these tea varieties – may work with caffeine to improve attention and focus. To reap the benefits, the study’s results suggest drinking five to six cups of tea daily, although this may interfear with sleep. Talking of which...

◆ Bananas and whole grain cereal provide B-12 complex vitamins which promote better memory, feeling energetic’

◆ The benefits of omega-3 fatty acids found in salmon, flaxseed, flax oil, fish or squid oil supplements and walnuts are essential fordaily intake.

2 - SLEEP

This should be an obvious one, but a recent study shows that most of us are not getting enough sleep. You need about seven to eight hours of sleep a night, but most of us get about five to six. So go to bed an hour earlier if you can. Those extra minutes can help improve your health.

3- ESSENTIAL OILS

Lavender oil is good for mood disorders. It can calm you, relieving stress and help you to feel relax when going to sleep. Just 5-10 drops of it in your warm bath water or diffuse the same amount of the oil in your bedroom. You can also apply 2-3 drops on your chest, and wrists once a day.

4- EXERCISE

If you are feeling low, put your shoes on, turn on your music and go for a 20 minute brisk walk. It’s been proven that 20 minutes of walking can change your mood. And if you are up for it, turn that walk into a jog. Sweat the badness away.

Exercise can help to build up self- confident and promote self -awareness. It changes negative thoughts about yourselves to a better positive you. After each workout, you will feel self- worth of what you have accomplished. Gradually you began to feel good mentally and physically. You can destress by exercising as it will boost your metabolism, enhance better sleep and better self- image.

5- TELL SOMEONE

This is the most important one. The biggest thing you can do to improve your mental health is talk to someone about how you are feeling. A friend, family member or counsellor if needed. You don’t need to feel the way you do and there are lots of people willing to listen. So do your mind a favour and talk.

6- MEDITATION AND HEALING

You can join meditation and healing session, that will help you really to keep mind, body and soul in balance. Lots of people who are into healing has changed their life, they came out from the negative situation and now transformed their life.

7- CHANTING

Mantra chanting helps to slows down brainwave and creates a deep relaxation and awareness in the body, you can start from any mantra which you feel more connected.

Gayatri mantra, mrityunjay mantra, any sanskrit or buddhist mantra, you can chant.

Sanskrit language create a collaboration with right and left brain and helps to become more aware.

Vivek

Infinite love

Infinite wisdom.