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

Dear Anxiety

I don’t know why, but it seems like the less depression I have, the more anxiety tries to creep in. It’s like they are trying to do a tag team against me. Depression has wrestled me down but couldn’t pin me into submission. Now that I have gotten the upper hand on him he has decided to tag his partner, anxiety, and let him have a go at it. 

Anxiety is like a pilot light in the furnace of my heart. Always there, deep down, staying lit, waiting for a chance to flame up. Heartburn of the soul. I decided to write anxiety a little letter to let it know that I am not happy about these visits and I plan to fight, not just lay down and surrender.

Dear Anxiety,

    Thank you for stopping by this morning. Although not totally unexpected, your presence was somewhat of a surprise. It’s strange because now that your cousin has been vacated, you think that you are encouraged to take his place. Well, I hate to burst your bubble, but you are not. Just as he has been defeated, you will be also. I am thankful for your annoying presence because you will make me stronger. You will provide ample opportunity to turn to God, to let Jesus be my strength and my hope. He is the light of the world and the light of my life. He is my life. Much to your dismay, I’m sure, your attempts to conquer me and tear me down will only result in a more fine-tuned, refined instrument in God’s hands. For that, I say bravo, little anxiety, bravo.

    Oh, I realize that there will be fights between us. You’ll sneak in a jab here & there. That’s right, I know what your plans are. I would rather not be bothered by your petty attempts but I will take the challenge with one little nugget of truth in mind - in the end, I win. God has already proclaimed it. Jesus has the victory in hand (both hands actually) and he has me in his hands. Your pathetic disruptions are nothing more than last-ditch efforts, flailing failures to be discarded at the edge of eternity. I hope you enjoy your brief moments of success. They will be your last. My gloves are laced up, my footwork is better than ever, my strength comes from HIM and his punches have power like dynamite. Step into the ring sucker. Let’s go - fight’s on!

Sincerely,

Jamie

Change

This Is Your Brain on Food: The Link Between Eating Well and Mental Health

One of the things I enjoy most about the current mental health awareness movement is the all-around (holistic) approach to health and wellness. There is a growing focus on healthy eating, exercise, emotional health and spiritual health. All of these are tied together and affect one another. An article I read yesterday discusses the link between healthy eating and mental health. Studies increasingly show the strong correlation between the two. What we eat doesn't just affect the weight on our scales, it affects the weight on our minds.
Please forward the article to anyone you know that would be encouraged today!
God bless!
http://www.takepart.com/article/2014/04/03/powerful-connection-between-food-and-brain?cmpid=tp-ptnr-upworthy

Time to Turn North

How long have you been dealing with depression? Have you reached a point in your life where you are tired of struggling and ready to do what it takes to get better? Maybe that is reaching out for help or accepting the help that is available to you. Maybe that is making the necessary changes in your life that only you can make. I don't know what that looks like for you, but God does. I have struggled for years, always accepting the "fact" that I would always be depressed and there was nothing I could do about it. Finally, I reached a point in my life where I was tired of circling that mountain. There are still battles to fight, but the fight is well worth it. Is God saying this to you? Is He saying you have circled that mountain long enough? If so, it's time to turn north.

Empathy

 

#empathy #gameplanoffense #compassion

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

What are you giving today?

But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law. Galatians 5:22-23

Courage

#gameplandefense

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

Saffron vs. Prozac for Depression

There have been a lot of studies lately that show the effectiveness of natural plant extracts in treating common ailments, including depression and anxiety. In this article from Dr. Michael Greger, he discusses the use of saffron compared to Prozac when used to treat depression.
http://nutritionfacts.org/2013/03/12/saffron-vs-prozac-for-depression/