10 Tips for a Successful Life

3 Tips for Diminishing Depression During Thanksgiving

The first of two big holidays is upon us. In a few weeks, we will be celebrating with our family and friends. Traditions throughout the United States, including some things integrated from other lands and cultures, can be special times. The two most common Thanksgiving traditions are getting together with family and FOOD! Lots of yummy food - turkey, ham, dressing, sweet potatoes, corn, cranberry sauce, pumpkin pie... now I'm hungry!
Even with all the great food, the most meaningful part of Thanksgiving is the time spent with family. Perhaps that means a small group of immediate family members or a gathering that includes aunts & uncles, grandparents, cousins or in-laws that you don't get to see on a daily basis. No matter the size of your family, there is warmth, joy and love.
Or is there?
What if everyone else is happy but you feel hollow on the inside? For you this gathering doesn't bring back happy memories from childhood, it serves only as a reminder of pain and heartache. Or maybe you have no family at all with which to celebrate. There are many single people away from their home, widowers or people isolated for other reasons. This holiday may be a reminder of your loneliness rather than anything joyous in life. Many people share your struggle. I have felt that pain many, many times throughout my life. It is crushing, deflating, dehumanizing and can open up a well of sorrow within your heart. Here are a few tricks that have proved extremely effective in my life during holiday depressions.

1) Be Thankful: Imagine that, being thankful at Thanksgiving. Oh, the audacity! Seriously though, if your heart is heavy from the things you don't have, or don't feel you have, count your blessings. They may be few but focus on them. Every single one of them. Write them down. Find things to be thankful for - the last good book you read, chocolate ice cream, your dog, good memories of times spent with your best friend, your creative nature, rain that makes the flowers grow next spring, the color green; anything and everything.

2) Plan Ahead: If you know your Thanksgiving situation is going to be less than ideal, make survival plans now. Is going to your family get together a painful duty? Try something new this year. How about dropping in to say hello and I love you, then heading out to do your own thing. Make plans with friends or schedule activities for yourself such as renting funny movies or working on a hobby.

3) Serve Others: Did you know that there are numerous churches and charitable organizations that feed the poor and homeless people on Thanksgiving?  You can volunteer to cook, serve, clean up or even deliver meals. Plus, you can spend time talking to people, asking about how their life is going. It will be a joy for them just to be treated like a normal human being and you might make a new friend!

If you are feeling especially lonely or low this season, please reach out to someone. People care about you, even if it's not the ones that are supposed to. I care. I will be praying for you this Thanksgiving.
If you have any other suggestions for diminishing depression during the holidays, please share in the comments below.
God bless

5 Things to Ask Your Friend with Depression

How do you talk about depression and suicidal thoughts with your friend or loved one? It's a tender subject to discuss. You're afraid of their reaction. Maybe, you think, talking about suicide will put the idea into their mind. Maybe they will get upset or resent you asking questions. These are genuine concerns but a person's life and possible death are too important for us to avoid talking about this serious subject.
Below are 5 questions or conversation starters that can help open the door to your loved one's emotional state of thinking. Once you get the conversation started, keep asking questions. Don't offer advice or platitudes. Listen and commit to following up on a regular basis.

1. How's life treating you? Why?

2. I've heard that everyone with depression thinks about suicide sometimes. Do you think that's true? How about you?

3. On a scale of 1 to 10, how would you rate your depression recently? Is it improving or getting worse?

4.What's the best thing going on in your life right now? What's the worst thing?

5. How do you see your life in one year? What will you be doing?


Remember, there are several reasons a person may not immediately tell you about their depression - embarrassment, lack of trust or fear. Be lovingly persistent. Consistency shows you care.
If, during your discussion, your friend or loved one relates to you a serious desire to end their life, please go with them to get immediate help. Pick up the phone and call their doctor or 9-1-1 if necessary. Walk with them through the process of getting help. It's a scary road to walk alone. Be the friend that will make a difference in their life. God bless.

What are some questions or conversation starters that have helped you?

10 Tips for Dealing with Depression Naturally

Passing along some helpful tips from an article by Andrea at Frugally Sustainable.

10 Tips for Dealing with Depression Naturally:
Instead of pharaceutical drug therapy, perhaps it would be beneficial to begin looking toward natural remedies for depression.

1. Prevention is key. If you know your depressive triggers, do all that you can to avoid them. Reduce anxiety, maintain a healthy diet, and participate in an exercise program, all easier said than done I know, yet they are the most effective preventative measures. 
2. Exercise. If you aren’t exercising on a regular basis I highly recommend it. There are so many different forms of exercise (i.e. yoga, aerobics, weight lifting, running, etc.) Begin slowly building up to at least ½ hour a day – it can be even more beneficial for treating/preventing depression if you can do it outside — this alone will help the blood start flowing to all parts of your body and you’ll begin to feel better almost instantly. The most important element to any exercise program is to find one that is the most suitable for you. 
3. Diet. Your diet should be high in calcium and B vitamins, cut out the refined carbs, and avoid sugar like the plague. Coincidence that the rate of refined carbohydrates and sugar in our American diet is increasing at an alarming rate and so is the rate of depression? I don’t think so. Eat local, fresh, and sustainable, and use supplements when necessary. 
4. Herbal supplements. Herbs contain many medicinal powers and can heal a variety of ailments. St. John’s wort is one of the most promising herbs for the treatment of depression. It has been used for centuries by people and cultures all over the world. A few of the other beneficial herbs include passionflower, lavender, lemon balm, Valerian, oat leafy tops, and nettles. Begin researching the benefits of herbs on depression and anxiety while you seek out the council of a certified herbalist, naturopath, or other holistic health care practitioner.  
5. Get enough sleep. Once in a depressed state, one of two things can happen…you sleep to much or you can’t sleep at all. An excellent way to ward off sleep irregularities is to create a bedtime routine and stick to it every single day. Take a soothing bath (using Epsom salts), drink an herbal tea to help naturally induce restful sleep, reduce stimulants…do whatever works into your lifestyle, but guard your sleep!
6. Pay nature a visit. Prioritize your time in nature by spending at least 30 minutes a day outdoors. It is essential for us to connect with nature, especially during times of depression. Chop wood, mess around in the garden, walk the dog, take a hike, ride a bike, go canoeing, go skiing…whatever you choose to do, do it outside for at least ½ hour — longer if you can. The exposure to sunlight alone can do wonders.
7. Use your hands to create something. Revive your God-given gifts — ’cause we all got ‘em — and use them to make something beautiful. I have discovered that the times in which I’ve been the most depressed I have not listened to a longing deep inside of myself…you know, the one that calls me to do something outside of myself. Whether it be making your home, cooking meals for your family, working on your car, leaning to crochet, baking, writing, taking pictures, painting  pictures…stop resisting, follow your heart, and do what you love.
8. Do something for someone else. When depressed, our thoughts tend to turn inward. We often begin re-living our hurts and sometimes helping other people who are hurting, helps us. It’s theraputic to be able to find meaning in doing good.
9. Talk it out intellectually. Depression is not the cause of hopelessness and extreme sadness — it is a symptom. If there is a specific problem you are having that is causing these feeling…hit it head on. Research solutions, meet with a therapist or counselor, set goals, and come up with a plan. Do not allow your problems to go unanswered. Hope can be found in moving, step by step toward addressing our issues. 
10. Call a friend. It could be that we are afraid of becoming a burden to those that love us, but we must remember we are relational beings — specially designed to live in community with others. Resist the temptation to isolate yourself and call a friend!

http://frugallysustainable.com/2012/02/10-tips-for-dealing-with-depression-naturally/
Copyright © 2014

Does Exercise Help Depression?

“My grandmother started walking five miles a day when she was sixty. She's ninety-seven now, and we don't know where the heck she is.” ― Ellen DeGeneres

When people say you need to start walking to lessen your depression, I'm pretty sure they don't mean for you to pull a Forest Gump and never stop! According to research cited in the American Journal of Preventive Medicine, the advantages of walking and other forms of moderate physical activity are astonishing for helping curb depression. It decreases depression as effectively as Prozac or behavioral therapy. One 12 week study showed a 50% decrease in symptoms for participants that walked on a treadmill or rode a stationary bike following public health recommendations for physical activity 3-5 days a week. A 30-minute walk or 20-minute bike ride would fit that bill. There are plenty of other activities that can help raise your spirits, but walking consistently is one of the best goals to set and maintain in order to help regulate your mood.
Not only is walking great for your physical and emotional health, I have found it to be a wonderfully uplifting spiritual experience too. There are so many times that I needed to spend time alone with God and couldn't because of normal, everyday distractions (not that they were bad things, just busy things). Going for a walk or run gives me the opportunity to enjoy some one-on-one time with the Lord and talk to Him, praise Him or even pour out painful emotions to Him. Regular exercise benefits mind, body and spirit. 
But, you may say, when depressed, you really don't feel like doing anything like that. Yes, depression sucks the life out of you. It's hard. The best thing is to make exercise a habit. Start a walking plan today. Put it on your calendar, to-do list or whatever you need to in order to make it consistent. You can't wait until you feel like it - trust me, I know!
Friends & family - don't just tell your loved one with depression to get moving, go with them. Just like any other disorder, they may need help getting started or overcoming the effects of depression on their body and motivation. Ask to go with them or do something to help free up 30 minutes so they can go walking. An added bonus to walking together is the social aspect of building your relationship. And whether they say it or not, it really means a lot that you would care enough to spend time with them.

God bless!

http://mobikefed.org/2013/03/walking-revolution-exercise-medicine-13-ways-get-people-moving-2013 

http://www.ajpmonline.org/article/S0749-3797%2804%2900241-7/fulltext

Types of Depression - Understanding Your Enemy

Understanding your enemy is an important part of any strategy whether it be during a war, a football game or when fighting a disease. You can learn how your enemy attacks and how to counter those attacks. "If you know the enemy and know yourself, you need not fear the result of a hundred battles. If you know yourself but not the enemy, for every victory gained you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle," (Sun Tzu, The Art of War).
If you have depression, gaining a deeper knowledge of the disease will help you recognize symptoms, triggers and patterns, leading to more effective coping strategies. This will also enable your loved ones to cope with symptoms you experience, helping them to have more understanding, patience and strength to fight with you and for you. Remember, they are on your team and teamwork leads to success.
A proper diagnosis from your physician or psychiatrist should be your starting point to ensure the correct treatment so always listen to the professionals. The following information from WebMD helps explain the types of depression and their symptoms. On their web site, there is a link under each type for more in-depth information (http://www.webmd.com/depression/guide/depression-types).

"All depression types are not the same. Major depression, also known as clinical depression, and chronic depression, also known as dysthymia, are the most common types. But there are also other types of depression with unique signs, symptoms, and treatment."
- Major Depressive Disorder: major depressive disorder is characterized by a combination of symptoms that interfere with a person's ability to work, sleep, study, eat, and enjoy once-pleasurable activities.
- Dysthymia (Chronic Depression): characterized by a long-term (two years or more) depressed mood. There are also symptoms present that are associated with major depression but not enough for a diagnosis of major depression. Chronic depression is less severe than major depression and typically does not disable the person.
- Atypical Depression: key symptoms of atypical depression include overeating, oversleeping, fatigue, extreme sensitivity to rejection, moods that worsen or improve in direct response to events.
- Bipolar Disorder: a complex mood disorder that alternates between periods of clinical depression and times of extreme elation or mania.
- Seasonal Affective Disorder (SAD): depression that occurs each year at the same time. It usually starts in the fall or winter and ends in spring or early summer.
- Psychotic Depression: delusional thoughts or other symptoms of psychosis accompany the symptoms of depression. With psychotic depression, there's a break with reality. Patients with psychotic depression experience hallucinations and delusions.
- Postpartum Depression: diagnosed when a new mother develops a major depressive episode within one month after delivery.

Educate yourself and your loved ones. Read the information together and point out the symptoms you experience. Let them know what helps and what doesn't before you go through those symptoms again. Never give up, know your enemy and know yourself. #gameplanoffense
God bless

Understanding Suicide: Myth vs. Fact

Check out this fantastic reference article from the American Foundation for Suicide Prevention dated 9/6/13. This is an essential topic to understand if you have a loved one with clinical depression. Please take these items to heart and discuss with them.

Suicide is a serious public health problem that takes an enormous toll on families, friends, classmates, co-workers and communities, as well as on our military personnel and veterans. 

To understand why people die by suicide, and why so many others attempt to take their own lives, it is important to know the facts. Please read the facts about suicide below and share them with others.

Myth: Suicide can’t be prevented. If someone is set on taking their own life, there is nothing that can be done to stop them.
Fact: Suicide is preventable. The vast majority of people contemplating suicide don’t really want to die. They are seeking an end to intense mental and/or physical pain. Most have a mental illness. Interventions can save lives.

Myth: People who take their own life are selfish, cowards, weak or are just looking for “attention.”
Fact: More than 90% of people who take their own life have at least one and often more than one treatable mental illness such as depression, anxiety, bipolar disorder, schizophrenia and/or alcohol and substance abuse. With better recognition and treatment many suicides can be prevented.

Myth: Asking someone if they are thinking about suicide will put the idea in their head and cause them to act on it.
Fact: When you fear someone you know is in crisis or depressed, asking them if they are thinking about suicide can actually help. By giving a person an opportunity to open up and share their troubles you can help alleviate their pain and find solutions.

Myth: Teenagers and college students are the most at risk for suicide.
Fact: The suicide rate for this age group is below the national average. Suicide risk increases with age. Currently, the age group with the highest suicide rate in the U.S. is middle-aged men and women between the ages of 45 and 64. The suicide rate is still highest among white men over the age of 65.

Myth: Barriers on bridges, safe firearm storage and other actions to reduce access to lethal methods of suicide don’t work. People will just find another way.
Fact: Limiting access to lethal methods of suicide is one of the best strategies for suicide prevention. Many suicides can be impulsive and triggered by an immediate crisis. Separating someone in crisis from a lethal method (e.g., a firearm) can give them something they desperately need: time. Time to change their mind, time to resolve the crisis, time for someone to intervene.

Myth: Someone making suicidal threats won’t really do it, they are just looking for attention.
Fact: Those who talk about suicide or express thoughts about wanting to die, are at risk for suicide and need your attention. Most people who die by suicide give some indication or warning. Take all threats of suicide seriously. Even if you think they are just “crying for help”—a cry for help, is a cry for help—so help.

Myth: Talk therapy and/or medications don’t work.
Fact: Treatment can work. One of the best ways to prevent suicide is by getting treatment for mental illnesses such as depression, bipolar illness and/or substance abuse and learning ways to solve problems. Finding the best treatment can take some time, and the right treatment can greatly reduce risk of suicide. In fact, it can bring you back your life.

Source: http://www.afsp.org/news-events/in-the-news/understanding-suicide-myth-vs.-fact