Why Am I Feeling So Depressed?

Do you often find yourself asking the question “Why am I depressed?” Life seems to be in perfect order and you certainly have healthy relationships with your friends and loved. You have a good job and you everything else around you is perfect place. But why do you feel low-spirited? According to experts, there could be a lot of reasons why someone could feel downhearted and troubled. It does not needlessly have to do with what you have or what you do not have. Sometimes, the feeling of helplessness and depression has something to do with your state of mind.

More often than not, feelings of depression do not need to have a direct effect. If you think you are upset and down because of external circumstances, then you could be wrong. At this point, you need to look into the internal circumstances for you to fully understand what it is you are feeling. According to experts, we often times experience inexcious stresses that we can not pin down the reason why they are feeling low and upset.

Take for instance a person who had just experienced divorce with his partner. Naturally, the individual will try to resolve the issue on his own. As life goes on, he will also continue to work and keep himself busy with other chores. In order to keep his mind off the problem, he will go out with his friends and have a little fun in his social life. As time passes by, everything would seem fine but deep inside the hurt and pain still linger. Now let's say that the person has found someone else. There is a new child on the way yet he is still feeling down and troubled despite the good things that are happening. At this particular scenario, the feeling of depression may have been brought forward by what had happened in the past. Memories remain and unresolved issues from the past have caused such feeling of helplessness and depression.

Whenever you feel down and low, depressed thinking patterns can always develop. Why am I depressed? Well, there are a lot of reasons why you are feeling that way. External factors such as sudden change and unfavorable situation can cause depressive thoughts and patterns to surface. These ill thought can subsequently cause the individual to feel depressed. According to experts, depression is caused by the way we think about certain events, situations and even circumstances in our lives.

As for the person who feels low-hearted all the good things that are happening around him, he could be having random thoughts and is starting to develop feelings of depression. What is really happening is that negative thoughts are starting to get into him. Occasionally, his emotions are triggered by negative circumstances. Even with happy events, he will start to down and question his emotions. He will start to feel guilty for getting into another relationship and having a new baby. Both happy and negative thoughts are heightened and the individual's emotions are stirred up without the individual rationalizing what is really happening around him.

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Can Meditation Help If You’re Anxious or Depressed?

Many people who suffer from depression take anti-depressant drugs and feel better. But drugs may be expensive, cause side effects and when it's time to come off the drugs, depressed people are vulnerable to a relapse. Mindfulness-based meditation, often coupled with cognitive therapy (MBCT), may alleviate or eliminate these problems.

MBCT is a combination of Eastern meditation and Western cognitive therapy. You sit quietly and focus on your breathing, which helps give you a feeling of detachment. You notice as your thoughts ebb and flow, but without judgment. You are simply aware of them without trying to change them. You are separate from them. This understanding is supported by cognitive therapy, and can help break the cycle of depression.

The trouble with being angry or depressed is that those negative thoughts take precedence in your mind. When you are feeling bad you tend to dwell on the bad things in your life and not the good. This exacerbates your mood and drives you into a downward spiral. MBCT can break that cycle.

Although meditation is entirely secular, and you need not be religious to meditation, Buddhism is often associated with it. Here's what the Dalai Lama wrote in his book, How to Practice: The Way to a Meaningful Life:

If you can not stop worrying over something in the past or what might happen in the future, shift your focus to the inhalation and the exhalation of your breath. Or recite this mantra: om mani padme hum * (pronounced “om mani padmay hum”). Since the mind can not concentrate on two things simultaneously, either of these mediations causes the former worry to fade.

Mindfulness meditation strength strengthens your ability to control your thoughts. When you're angry or depressed, you can, with practice, accept your thoughts and let them go with compassion toward yourself.

How does it work?

Researchers have found through brain imaging that there are specific areas of the brain involved with the control of worrying. Mindfulness meditation can reduce anxiety by regulating the thought process. And loving kindness meditation, which focuses on thinking compassionate thoughts towards yourself and others, also seems to help. Both types of meditation, over time, change the brain structure and can give anxiety and depression sufferers some relief.

The trouble with being angry or depressed is that those negative thoughts take precedence in your mind. When you are feeling bad you tend to dwell on the bad things in your life and not the good.

* The translation is “Praise to the jewel in the lotus,” although there are many interpretations of the religious meaning of these words.

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Holiday Depression and Drinking: The Vicious Cycle

With the holiday season upon us, it is important to take a step back and observe the fact that this is also a dangerous time of year. Alcohol is prevalent at holiday gatherings. Feelings of depression affect a large percentage of the population during the holidays, including those who have never suffered from clinical depression. Together, alcohol and depression can feed each other in a vicious cycle that can lead someone to a very, very dark place. Here's a look at how problem drinking happens and ways to avoid being caught up in the vicious cycle.

Party Binge

Alcohol-related deaths sharply increase during the holidays. Why is this? One factor is that people who do not normally drink alcohol give themselves license to overdrink. Individuals who abstain from alcohol for the rest of the year and binge on alcohol at holiday parties are more likely to drive drunk, accidently hurt themselves, and put others in harm's way. They also are more likely to suffer from acute alcohol poisoning due to having a lower tolerance than someone who drinks moderately and regularly.

Unfortunately, even moderate drinkers experience the temptation to overdrink at holiday events. Alcohol is often at the center of holiday gatherings, including work parties, dinners, and intimate social gatherings. Eggnog with rum, hot toddies, spiked apple cider, scotch, and Bailey's with coffee are just a few of the drinks associated with the holidays. People may feel pressured to drink at holiday events so that they can “fit in” and “not make people feel weird” if they abstain. Partygoers often keep pace with each other, drink for drink, until gross toxox occurs.

Holiday Depression

Being depressed during the holidays can feel like a double whammy. Not only are you surrounded by festivals, but you also face the onslaught of media, including commercials, that emphasize how happy you should feel during the holidays. People are less likely to reach out for help if they are depressed during the holidays, fearing that they will be perceived as abnormal. This additional isolation only fuels the flames of depression.

Add drinking to the mix, and you face a deadly cocktail. Although drinking may temporarily alleviate the feelings of anxiety and depression, one of the worst effects after a drinking occasion is the chemically-induced INCREASE in feelings of anxiety and depression. For example, you may feel a bit angry at a work party. Alcohol is a quick fix. You drink a glass of wine and instantly feel less inhibited – more able to enjoy yourself. Sure, you end up having a few more drinks than you had planned on having, but it felt worth it at the time. The next day, you wake up filled with anxiety and dread. Did you do something embarrassing? Did you say the wrong thing to the wrong person? Were you acting drunk in front of your co-workers? These are the kinds of anxious thought spirals that follow a night of heavy drinking. You may spend the rest of the day beating yourself up for overdrinking.

The problem is that the holiday parties continue on, and you follow the same pattern of feeling anxious, drinking, and sinking further into depression. No wonder we feel compelled to make New Year's Resolutions. New Year's Resolutions are promises we create for ourselves – commitments to take care of our bodies and our minds by changing. But not until January 1, right?


Giving yourself permission to treat your body poorly is unacceptable. Overdrinking is a form of self-harm, whether you are consciously aware of it or not. If you are worried about your drinking, there are counselors out there who can help you take a look at your lifestyle and figure out if there really is a problem. Make a Resolution to yourself today, before the holiday season begins: You will take care of yourself this year.


1. If you are going to a party where there will be alcohol, come up with a plan in advance to control your drinking. Tell a friend or family member what your plan is. This will make you more likely to stick with the plan.

2. A binge is a binge. Just because you avoid drinking during the work week, a binge on alcohol on the weekends is extremely dangerous and hurtful to yourself. If you are already struggling with depression, an alcohol binge is likely to send you into a downward spiral.

3. If you find that you are struggling with feelings of depression or problem drinking, schedule a consultation with a counselor who specializes in mental health and substance abuse to get the support you need.

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How to Beat Depression Naturally by Finding Your Inner Strength

Recently we've had a series of articles on how to treat depression naturally, with tips on exercise, nutrition, and meditation techniques, as well as the dangers of indiscriminate drugs. So, today I would like to look deeper into how we think about depression, and how changing our thinking can help us change how we feel.

Not every pill is good for everyone.

Some people diagnosed with serious depression may need medication. But just because a TV ad says “ask your doctor about drug XYZ” does not mean it is good for you. In a month or so you may hear “did you take drug XYZ? Call the law firm of …” So how did we come to believe that every problem needs a pill, especially when taking a pill takes control away from you and gives your power to something else?

“Mother's little helper”

If you're not old enough to remember, movies can give you the idea. Somehow we Survived World War II, with men fighting on battlefields, and women learning welding and living with rationing at home. Then it was over. There was peace. But suddenly we could not seem to accept anymore. Rebuilding was tough for some, but many people saw unprecedented prosperity. And in no time we felt stifled and bored to death.

Enter Valium. It was not really the first drug of its kind, but it was the first time it was widely accepted that there was a pill for every problem, even if the problem was suburban life. By the 1960's The Rolling Stones even sang about it. Rock stars had acid, and moms had the little yellow pill.

The pioneer woman … too tired to be depressed.

So if modern life is so hard, how on earth did civilization get this far? Certainly depression and mental illness have existed as long as we have, but how did people manage? It could be because they did not have time to sit around ruminating on their problems. They treated depression naturally because they were too busy just trying to survive.

In the Rocky Mountains, where I live now, there is something called the Mormon trail, where women walked … yes, walked … across America, pushing their few beloveds in carts. Now I can barely get through a camping trip without being miserable, but these women trudged for miles to build a new life. They endured exhaustion, the death of loved ones, wild animals and hostile attacks, but there was nothing to do but keep going. There was no time to be depressed.

Change your perspective … change how you feel.

Now you might be thinking, yeah, so pioneer women were wonderful, but I'm a failure, and I'm going back to bed. But the point is not to make us feel even more unworthy. It is to show us how strong we can be if we give ourselves a chance.

To beat depression, we have to make changes in our thinking, before we can change our behavior. We have to believe we are worth taking care of, and we have to want to change .

I have heard that with any negative behavior, there must be something we get out of it or we would not do it anymore. Is our depression covering up some old unresolved conflict, an old unhealed wound, or a fear we can not face? If so, it is better to let go and stop focusing on how bad we feel, and turn your thoughts to someone else's needs.

Meditate or pray as an act of intercession.

The absolute best way I know to pull myself up when depression starts, is to pray or meditation for someone else. There are plenty of people out there who need it, and how we pray does not matter. We can ask for blessings, say a mantra, the Rosary, or just focus on thoughts of love. You can pray for someone you know, or victims of disaster far away. But just taking 15 minutes or so to focus positive energy toward someone who is suffering fills me with gratitude and peace. It could do the same for you.

Move from meditation to action.

History tells us we become depressed less by challenges than ennui. And pop music tells us we are stronger than we think. If you lend your strength to a project or cause outside yourself, you can make a difference in the world and beat your depression at the same time.

Pay attention to your moods. If you feel yourself becoming too self absorbed, listen to Kelly Clarkson singing “Stronger” or Katy Perry “hear me roar,” get up, get out and do something for someone else.

Use your strength to develop healthy habits. There is a cycle here. Feel a little stronger, eat better, exercise a bit, meditate, give of yourself, feel a little stronger and start again. It is possible to beat depression naturally. Just keep taking one step at a time.

If you found this helpful please let us know in the comments section below, and share with your social media friends. We really appreciate hearing from you.

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I Hate Life – How Can I Feel Better?

There's a lot about life I rather dislike eg crime, bad parenting, shoddy goods in the shops, bad-tempered collections, dishonest politicians, and the list goes on and on. I bet at some point we all have wanted to blame misfortune, fate, or life itself for not giving us what we think we need. Feeling disgruntled may even be your normal attitude. But if you actually say “I hate life”, it can make you extremely negative, disliking anyone and everyone.

Two people who wrote “I hate life”

On an internet forum one person wrote:

“I hate life. I like like it's been nor how its going. I've got it with life.” I give up There is no point in me continuing. t get a job. My life is pointless. Every one has made me negative … No one appreciates me, its all an act. “

And another person said:

“I hate every feature on every worthless face I see. I know the hate and evil in mannish and I hate it.”

If you had been badly done to you may think “I hate life”

These are two unhappy people who are not okay with the world. They appear to see the problem as out there in a sick and uncaring society. If you suffer from chronic illness, are out of a job, have no money or had an unhappy childhood, then you may feel you are a hopeless victim of unequate health care, unemployment, an unfair educational system, or neglectful or abusive parents – right ? But you would also have a problem for, being at odds with society, you will not feel at home in the world and will not get pleasure in life. And maybe you wonder will you ever feel differently?

Here are just three things you can do that might help.

1. If you think “I hate life” then learn to criticize fairly

We may live with the experience of sickness and suffering but to reject the world as broken, is arguably an unreasonably jaundiced view.

Yes, there is a lot that is bad with life and it would be silly to go around with rose tinted glasses. But often in a desire to find fault we avoid looking at ourselves. Instead we criticize others unfairly, exaggerate their failures, jump to conclusions on flimsy evidence, or see everything in terms of only black and white when really there are several shades of gray.

“Do not go around saying the world owes you a living.” The world owes you nothing. (Mark Twain)

If you say “I hate life” because of a mood of despair then you have probably drifted into a cynical attitude that denies anything of value.

2. If you think “I hate life” then use anger constructively

To say “I hate life” also suggests that the bitterness, that came from bitter experiences, is still with you. If so, you are probably in a constant state of private complaint against the world and there is the danger that your bitterness can eat you up.

“Through life people will make you mad, disrespect you and treat you bad. (Will Smith)

Often, there is not much if anything one can do about the bad side of life. But occasionally it can be possible to use the energy of your anger to do something constructive. Instead of taking on the passive role of a victim of swindlers, hypocrites, and social nuisances and stewing over their behavior, it may be possible to get your anger out into the open and do something about it. If you have been fearfully hiding away from challenges you might try facing life head on. Why not stand up to malpractice and bullies, while realizing you can not fix all the world?

You could go to an anger management class and learn how to effectively assert justifiable anger in socially acceptable ways and get it out of your system rather than let it smoulder away inside. Learn to distinguish between destructive and constructive anger. Discover how to watch out for that kind of angry frustration which comes upon us when perhaps for good reasons we do not get what we want from someone or do not get our own way. People who do get up your nose will not deserve condemnation despite any initial feelings of contemplated you might have for them. But you might be able to influence them.

3. If you think “I hate life” then recognize the positives which make life worth living

If you say “I hate life” then instead of only seeing the bad side of everything and everyone, why not try to see your cup as half-full rather than half empty? This may mean looking for something likeable in someone you do not take to. It may mean searching for something you can sympathize with in a person who is against you. Instead of giving up on someone why not try to develop the relationship?

“Sometimes you want to give up the guitar, you'll hate the guitar. (Jimi Hendrix)

You may want to give up on someone when you feel vulnerable in their company but if you stick with trying to communicate with them you may be surprised at finding a positive feeling of involvement.

Finding a warmer feeling towards others comes more easily when we are looking for the good in them and being ready to excuse them when they have poorly eg by being non-judgmental and being open to the possibility of any mitigating circumstances. According to Emanuel Swedenborg's visionary experiences of an afterlife, finding fault with others is an aspect of a hellish state of mind whereas a heavenly state of mind is looking for the good in others.

“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. (Sai Baba)

Copyright 2013 Stephen Russell-Lacy

Author of Heart, Head & Hands Swedenborg's perspective on emotional problems

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Why Can’t I Beat Depression?

New Research on the Enteric Nervous System

If you suffer from lingering depression, it may be helpful to consider what medical research is discovering about the complex network of neurons that line our gut. Some scientists are calling this “the second brain”, because unlike the rest of the central nervous system, the neurons of the gut – called the enteric nervous system, or ENS – do far more than simply regulate the movement of material through the digestive system . This enteric nervous system functions as a second brain, independent of the brain in our head, according to Professor Michael Gershon, chair of pathology and cell biology at Columbia University.

The mass of neural tissue in the gut has a more far-reaching influence than previously understood. While it does not help with thought processes or rational decision making; that occurs in the brain in our head, the “second brain” does partly determine our mental state and mood. It not only controls itself, it sends signals to the brain that influences memory, learning, decision-making and affects moods of sadness or feelings of stress.

In the enteric nervous system, sheaths of neurons are imbedded in the walls of the nine meter long tube of our gut, consisting of more neurons than in either the peripheral nervous system – which consist of the somatic nervous system and the autonomous nervous system – or the spinal cord. Over 30 neurotransmitters are involved in the gut, including serotonin. Dealing with the gut environment has been shown to provide significant relief from major depression.

It is well-known that food affects our emotions and mood. Foods like chocolate or macaroni and cheese are considered comfort foods; it has been thought that this is purely psychological, perhaps bringing back memories of Mom's cooking, or due to the savory taste or smell of food. However, research is showing something quite different; that specific components of food have a direct effect on the stomach neurohormones. The research reported in The Journal of Clinical Investigation showed that fatty acid foods lifted the emotional state and MRI scans showed activation of regions of the brain that moderate emotions, despite having the subjects view sad faces or listen to melancholy music known to elicit a low mood .

These neurohormones are only part of the picture. Medical research is showing that the 100 trillion or so bacteria that inhabit our gut, often referred to as probiotics, have a critical role to play. These friendly bacteria act as accessory DNA, working to produce their own enzymes and other products that help process our food. Canadian neuroscientist Jane Foster says,

“The gut biome is actually an interface between your diet and your genetics … Our genetics determines our predispositions, but the gut biome influences how these predispositions function on a day-to-day basis.”

Upon reviewing Dr. Foster's work, researchers have stated that “Modulation of the enteric microbiota may be a useful strategy” for treating inflammatory bowel disease, irritable bowel syndrome, stress-related disorders and depression.

Fermented foods such as Kimchi and sauerkraut had once been traditional foods worldwide. However, modern diets include little of these foods which were once a significant part of our diet. In some preliminary studies to determine whether probiotics have any effect on emotional processing, and which strains are most effective, researchers found that brain scans taken before and after three weeks of probiotics showed a change in brain function in those that took the probiotics, whereas the control group that took a place shown no changes in brain function.

Ailments such as diabetes, irritable bowel disease, allergies, immune disorders, depression and anxiety have skyrocketed in the past few decades of the modern diet. The highly processed foods are empty of the kinds of bacteria that our bodies have relied on for all but the past few generations of human history.

We are only just discovering the “interior frontier” of our body, and learning more about the complex systems of the integrated body-mind connection. When we look for why we feel blue, it may help to look at how far we have moved away from Nature that sustained us for millennia. It is worthwhile to reconsider the quality of the foods we consume, including probiotic supplementation.

Because affordability is a major concern with getting real food, you may want to consider cooperative options such as a wholesale buying club, supporting your local organic growers and consumer supported agriculture. The Internet provides resources now where buying direct from the drawer can produce significant savings, even to the point of finding prices that are lower than the local chain grocery.

My family has gone back to some of the strategies that our great-grandsparents used; buying in bulk, putting up foods by canning, freezing or drying foods grown in the home garden or community gardens. If money and space is limited, get together to form your own neighborhood or extended family “food co-op” to share freezer space and make direct shipped bulk orders in quantities.

If you've struggled with depression that does not go away with time, you may find that the research about our enteric nervous system will provide some valuable ideas as to why you suffer from the blues, and offer some solutions.

I would love to hear from you about your experience with depression. What strategies have proven most effective for you to support self-healing? Please do share your experience with others in the Comments section below; others can benefit from your experience.

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How Can I Beat Depression Naturally (Without Drugs)?

Since the early 1990's, the use of antidepressants has increased four hundred percent, such that in America, the wealthiest and most powerful nation on Earth, nearly one in ten persons over the age of 12 take antidepressants. Antidepressants are the third most prescribed type of drug in the United States. Most are white women; over 30% have not seen a doctor in over a year.

According to a study from Johns Hopkins Bloomberg School of Public Health, published in the journal Health Affairs, there is no diagnosis of depression for nearly seventy percent of the prescriptions given out to patients. The study found that the prescriptions for antidepressants that are issued without any diagnosis of depression had increased from sixty percent in 1996 to seventy three percent in 2007, a span of only twelve years.

And yet, in the 2008 issue of Public Library of Science, a review of thirty-five clinical trials found that the most popular antidepressants are not much more effective than sugar pills. Another study published in the Journal of the American Medical Association revealed that these most popular drugs only benefit those with severe depression.

There is evidence of increased risk for women for sudden cardiac death, and this class of drugs if taken during pregnancy may increase the infant's risk for congenital heart defects and autism.

There are numerous side effects associated with the various types of antidepressants; a good resource is The Little Pill Book, which is published annually and includes both brand names and generic names for a wide variety of medicines. This book provides official, FDA-approved drug information as well as guidelines from leading pharmacists.

Because medical doctors often do not keep up on the characteristics of all the drugs they prescribe, it is good practice to keep this book on hand along with your other first aid and medical supplies.

What Can Be Done to Mitigate “The Blues?”

Life brings us plenty of challenges, and sometimes life brings truly sad events. Depression or down moods are really a part of life, something that is a part of the natural flow of life.

Often “the blues” are our first, best red flag that our life is out of balance. It may be we are fatigued, not getting enough sleep, and suffering from overload. Perhaps a relationship is causing stress, or we are unhappy with our job.

In these cases, it is important to take control of our life and take the steps needed to take care of ourselves. I've often reminded myself that I can not help others or meet my responsibilities if I run myself into the ground.

Prayer and Meditation

Sometimes the issue is a need to reconnect the spiritual relationship with the Creator, in whatever way that is most fulfilling. I love using healing music, especially music that has been developed to trigger Alpha or Theta waves in the brain. These are healing levels of brain activity, which stimulate a relaxation response and stimulate our creative energy. I especially like the meditation music of Tibet, or Gregorian Chants; however, music that you love will work the best.

Prayer and meditation are powerful approaches for those times when depression lingers; in fact often times the very thing we need is to give ourselves time out to think deeper about where our life may be out of balance.

Get Moving

In Europe, the most frequent prescription for depression is exercise; how very different from the American habit of reaching for a pill in order to feel better.

There is a genuinely healing aspect of nature. We humans love our technology, and it's fun and interesting. I am certainly not suggesting we have to avoid modern urban activities and lifestyle, for that is purely taking a stance of denial that would not be only losing our freedom of choice but is all too grim. However, we still need to get out a take a walk in nature on a regular basis.

For untold millennia humans have spent most of their time out in nature; it is our home. Too much time absent amid electronics and artificial light leaves us feeling isolated.

Somewhere in the mind-body connection between movement and meditation are the healing practices of Yoga, Tai Chi and Chi Gong. I mention these practices time and again in my writing; in truth, these are healing and life-changing practices that cost nothing. Although, I do recommend taking a class to help get over initial inertia, and taking a class from a good teacher is the best antidote for those times when we slack off.

Eat Well

This can be a challenge. When I began learning about natural foods over 45 years ago, I remember a friend saying that we were like the modern version of a hunter in an extreme environment far back in history, searching amid the inedible and poisonous plants, dodging dangerous wildlife simply in order to eat.

Today's modern hunter must read labels, stalking the few real foods that remain in the supermarket amidst aisles and aisles of industrialized, processed foods. Like the master hunter, we have to seek out the local organic farmers to even be able to afford food that is not polluted or has had the life forces processed out of it.

Healing Plants

Here is where a trained herbalist or holistic medical practitioner can help you. It is true there are thousands of offerings that are touted and offered by way of the Internet. However, this can be a very expensive experiment. It is better to get informed advice when taking any supplement, from someone who is experienced with the plant and its effects. Some herbs must not be taken with certain medicines; some powerful healing herbs are toxins – because they are used to destroy pathogens.

Some of the most humble and common herbs are very gentle and effective. Because there is so much interest in alternatives to modern drugs such as herbal treatments, there are also plenty of inferior products out there. In these cases one invariable is wasting money on products that are either not useful for your condition, or are of such poor quality that they will not help.

St. John's Wort is a good example; it has a long history of use for depression, among other ailments. However, research is showing that it is effective in some kinds of depression and not others. Find a good holistic medical practitioner in order to focus on what will work for you.

For all but severe depression, there are proactive steps we can take that may be more effective than drugs, with better results and more enduring effect, without the side effects. I have found that sometimes depression is a messenger, and that when take control of my health, and take time out to access what is imbalanced in my life, I come out stronger than before.

I would love to hear from you about your experience with depression. What strategies have proven most effective for you to support self-healing? Please do share your experience with others in the Comments section below; others can benefit from your experience.

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What Is The Best Way To Beat Depression? A 5 Point Plan

When you are looking for the best way to beat depression, it helps to understand that no one solution stands alone. Some methods work better for some people than others, but all of the most effective treatments offer a multi-point approach. With a solid five part framework, you can design a plan that works the best for you.

1. Get Up.

The first step may sound simplistic, but if you've been hiding out in bed or wrapped up in a cocoon on the couch, you must get on your feet before change can happen. When depression first hits, you may need some quiet time to regroup and maybe just rest. But you should reach a point when your body instinctively knows that it has huddled up too long. Listen to your body and make a decision to get better.

Getting up is not easy. It may even be the hardest part of beating depression, because all you want to do is hide out and be left alone. But getting up is also your best weapon against the black hole that seems to be dragging you under. Your same mind that looks to have you trapped can also be your most powerful champion, if you give it the task of defeating how you feel.

2. Eat.

If you had a grandmother from “old country” it would not really matter what the problem was. The answer is always “eat”. There is real wisdom here, because if you've been in immobile for a while, chances are you are hungry and dehydrated, and your body and mind are both crying out for nutrients. Some turkey or tuna, some fruit, whole grains, and plenty of water will at least get you started. Find a good nutrition book for more details and check our earlier articles on what to eat when you're depressed. The right foods play a key role in beating depression.

3. Move for 22 minutes.

Depression makes you achy and lethargic, feeling like you do not even have the strength to stand. But if you can keep moving steadily, such as walking, after a while your body will release the same endorphins that give runners their “high”, and automatically relate much of your pain.

I can not say exactly how long it will take you to feel better, shoot for 20 to 30 minutes. It takes me about 22 minutes on a treadmill to go from “I can barely take a step,” to “I could walk all day.”

Research has shown exercise to be as beneficial as anti-depressants in many cases, and without any side effects. As well as the endorphins, you replenish your oxygen stores, help your blood flow, and feel stronger every day.

4. Think better thoughts.

You may not realize it, but you if you are depressed, you probably already know how to meditate. Unfortunately, you keep meditating on your problems, and simply replaying how bad you feel. Guided meditation recordings can really help here. They take away the need for you to come up with your own more positive thoughts, and they redirect your mind to a better state.

There are often chemical imbalances involved in depression, but still to a large part thinking getting you down, and thinking can get you out. Yes, life may have dealt you a hard blow, but how you decide to react to it is up to you. Change how you think and you can change how you feel.

5. Forgive.

It is easy when we're depressed to vacillate between blaming the world for our problems and blaming ourselves for the state of the world. Whatever it is that is beating you down, forgive it. Forgive yourself for not being perfect, and forgive everyone who ever expected you to be. Forgive life for its disappointments, and forgive yourself for disappointing others and yourself.

The more we can forgive, the easier we can breathe, and the more joy we can see. We can relax, we can appreciate all our life experiences, and we can be grateful just to be alive.

Beyond the Framework.

The five parts of this framework are only an outline of what needs to be in any strategy to beat depression. You can adapt it and fill it out as best suits your personality and individual strengths.

Some people are helped by herbal supplements such as St. John's. John's Wort or Sam-E, for short term depression. But check first with a medical professional. Serious, long term or debilitating depression may require a doctor's care. Even medical treatment will be enhanced if you get up, Eat, Move, Think, and Forgive.

Please let us know if you found this article helpful. We love to read your comments, below. And do not forget to share us on Facebook, Twitter, and Google+.

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What to Eat to Beat Depression

If you ever wonder what to eat to beat depression, you probably already know that ice cream by the gallon is not going to make the list. Some people find depression takes away any desire to eat at all. Either way, eating foods high in essential nutrients gives you your best protection against depression, and gives a little comfort to your soul as well.

To beat grey moods, eat Technicolor foods. Nature has been giving us easy clues for millennia. When foods are brightly colored and attractive, they are probably good for you, and they can be eat like like snacks. An easy trick to remember is that darker and richer the color, the more nutritious they are.

Some people feel better when they cook. Messing about in the kitchen surely gives you lots of healthy food options, and is a rare opportunity to attack stress with a big, sharp knife. But if the idea of ​​cooking makes you more depressed, there are plenty of foods to beat depression that work fine both in recipes or right out off the tree, bush or vine.

  • Blueberries may be one of the healthiest foods on the planet. They are a powerful source of anti-oxidants and flavonoids, and have shown to benefit both your brain and circulation. Strawberries, blackberries , and raspberries share similar high nutrient value, and taste great. Raw berries have Vitamin C, and are a perfect finger food. If you can not get fresh berries, frozen ones are good to have on hand, though better eaten with a spoon.
  • Cherries have been used for centuries to treat inflammation, which can help ease some of the achiness of depression. Bing cherries are usually the sweetest, and are a treat for your senses.
  • Raisins and other dried fruits pack a nutritional wallop. In fact, prunes rate highest on the riboflavonoid scale. Dried berries , cherries , and apricots are easy to store and easy to eat. Just be sure to drink plenty of water as well, so you do not dry out yourself.
  • Tomatoes, Carrots, Greens and more. If you are not well acquainted with your local produce department, it is time to make friends. Just follow your tastes and the bright color rule, and you can not go far wrong. Deep green vegetables are an excellent source of B6, B12 and Folate, which are especially important to eat to beat depression.

Eat fish, flaxseed, or hummus for vital Omega3s. Research has shown a link between depression and a deficiency of Omega3 fatty acids. Omega3 is also known to benefit heart health, circulation, and eye health, so adding more to your diet can help you in many ways.

Excellent sources of Omega3 are wild salmon, tuna, and flax seeds, and even chia seeds. If you are not a fan of fish, try hummus on whole grain crackers, or as a vegetable dip.

Turkey sandwiches for protein, carbs and tryptophan. Turkey has long since moved away from just a holiday food, and that's especially good if you are trying to beat depression. Turkey is a wonderful source of the amino acid tryptophan, which transforms into the feel good chemical serotonin in the brain.

The carbohydrates in whole grain bread help conduct the tryptophan to your brain, and provide B vitamins, and fiber. Turkey is also a low fat source of protein, which is important when you're depressed. Use hummus instead of mayonnaise, add some tomato slices and dark fresh greens like spinach leaves, and you have a powerhouse anti-depression sandwich.

Dark chocolate is a mood lifter. In case you had not heard, chocolate is good for you. Note I did not say “chocolates.” We are not talking bonbons or gooey candy bars here, which certainly increase sugar cravings and create sugar crashes.

Dark chocolate by itself contains phenylethylamine, which has been shown to raise endorphin levels, and some compare to being in love. Chocolate with a cacao percentage of 60% works best, is lower in sugar, and if pared with nuts adds some protein and B vitamins. Melting some and dipping strawberries or dried apricots in it can make you feel really indulgent.

Healthy comfort foods can make you feel cared for. When you were a child, did someone fix you special foods to make you feel better? Foods like chicken soup, eggnog, or custard? When you treat yourself to some of these foods, your body remembers what it felt like when someone else took care of you, and it relives those feelings of security and love.

Plus, some of our favorite comfort foods are truly good for us. Eggnog and custard, for example, contain protein from both milk and eggs, vitamins A, D, and B complex, calcium, iron, and lutein. Egg yolks also contain choline, which research links to a healthy brain.

Nature is abundant with what to eat to beat depression. And as long as you get the good things you need first, curling up with a little ice cream will not hurt.

For further reading:

Foods That Harm, Foods That Heal, (2004), Reader's Digest Books, Pleasantville, New York.

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How to Beat Depression When Unemployed

In earlier articles, we looked at how to deal with the stress of unemployment. But how do you beat depression when you become unemployed? What you do when first lose your job can make a big difference in how you feel later. A large part of beating depression happens if you can head it off before it starts.

Write down every good thing about yourself that you can think of. You probably have a lot of good work experience, but you also have talents and inner qualities that go far beyond your resume. As soon as you have gotten over the shock of being unemployed, start a list of all the great things that make you who you are. It is important to do this at the sunset, before job hunting starts taking bites out of your self esteem.

You do not have to do this all in one day. Keep the list open, and whenever you remember some success you had, or a time when you made someone's day, jot it down. Ask friends and family what they consider your best qualities. You might be amazed at how much good they see.

Get up and get dressed every day. You do not have to wear a business suit, but prepare yourself to face the day like a person with things to do. The action of dressing is like putting on armor against depression before it can hit you. It also defends you against the lure of the sofa and mindless TV.

If you are looking through job listings in a newspaper or online, being dressed makes you feel more serious about your endeavors, and reinforces that you are a person worth paying attention to.

Start your day with some exercise. Exercise will help you feel stronger and more confident, and help you order your thoughts. Without a regular work routine, it can be easy for your thinking to become disorganized, which adds to any depression you may feel. A brisk walk or workout gets your can-do attitude in line, and gives you a better chance at organizing your day.

Skip the all at once approach. It is not uncommon to hear of someone who sent out 200 resumes and then became sorely depressed when they got no response. So do not set yourself up for a major fall. You'll usually get better results if you research companies and approach a few at a time, with a targeted message based on what each of them needs.

Do not become discouraged if you are screened by a machine. If you held the same job for a long time, it can be a shock to learn how the job application process has changed. Where once we might have dressed up and knocked on doors, now we may find we have to be cleared by a computer before a live person ever sees our application or resume … even if the person behind the door already wants to hire us.

Rejection by a computer can be horribly depressing, and make you feel like you'll never catch a break. To beat the depression, take out your list of good qualities, read and re-read how super you are. Breathe deeply, stand up straight, and try again.

Do everything you can to take care of yourself. Job hunting is no easy task, and it is far too easy to jump from feeling simply unemployed to feeling worthless. You need to feel worthy of care and love, and you can help by giving yourself good food, rest, and simple trees like long hot baths to keep your health and your spirits up.

Take steps not to get isolated. The more you feel rejected, the more depressed you can start to be, and the less likely you want to go out and be involved in life. Consider asking a friend to phone you if they do not hear from you for a while. If you are on a downward slide, someone who cares for you can do a lot to pull you back into the world.

Meditate or pray, and picture a brighter future. It can be hard to understand, but the reason you are unemployed may have nothing to do with you and who you are. I have a whole resume listing names of companies who bit the dust, taking me and sometimes hundreds of others down with them.

Spending time with whatever you picture as your source of abundance will help you rise above the challenges you face, and be your greatest weapon to beat depression when unemployed.

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Beat the Winter Blues!

Think about it … Those of us that work indoors may get a total of an hour of sunlight each day during this time of the year, depending on your hours. That certainly less than during the summer months, and this can really have an effect on your mood! Have you ever heard of Seasonal Affective Disorder? It's totally real and affects so many people- on gray days it end to find myself in a little bit of a “gray” mood. Our bodies CRAVE the sunlight! But when not much sunlight can be found, there are a few ways you can bolster your happiness back up and beat the winter blues!

1. Artificial Light!
When your body wakes up to a super gray day, you can have a terrible time waking up- that's because our bodies depend on LIGHT to switch off those sleep hormones! Take a look on Amazon.com for “SAD lamps” and check out all of the options available. Switch on one of these babies while you sip your coffee.

2. Feel-Good Playlist!
You know that you've got some super fun favorite songs that perk you up when you're feeling blue! Put them all on a playlist on your phone or iPod for some feel-good vibes when you need them.

3. Plan a Dream Vacation!
Brainstorm some ideas of places you'd love to visit, and plan a trip! You may or may not be able to go on that trip RIGHT NOW, but thinking about it and planning it out will most definitely boost your mood a bit.

4. Do a Good Deed!
Doing a good deed is always a good idea, but helping someone in need can seriously change your attitude. Helping someone else really takes your mind off of YOU, and onto something larger. Donating your time is more effective and special when it comes to creating feel-good vibes, because it is so much more personal than sending a check (thought that's awesome too).

5. Keep a Gratitude Journal
Wake up your inner optimist by keeping a gratitude journal. This will just be a place you use to write down notes about what you're thankful for mad also happy memories! When you make a choice to focus more often on happy memories and things you're grateful for, you'll adopt a more positive view of your entire life. You'll be surprised at the change this can do for your attitude and mood!

Do you have any tips you use to beat the winter blues? Please share in the comments!

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How to Beat Depression

Did you know that the Harvard School of Public Health announced that women who eat refined grains are 29 to 42 percent more likely to suffer from depression? An article in Live Science identifies the three foods that have the most negative affect on our mood; so called “fast food”, soft drinks and refined grains. Refined grains include so-called foods such as white bread, white pasta, white rice, and pastries. This includes high fructose and corn syrup sweeteners, as well as the cleverly named “evaporated cane juice”. The article is written by Dee McCaffrey, CDC, whose comment should really grab your attention. Who would think that you have to be wary of the labeling in a “health food” store? Well, listen to what she says,

“Funny, the white sugar requires more resources and energy to produce, so one would think that it should cost more [ than the evaporated cane juice] . that sound like they're “natural”, regardless of the truth. ”

When holiday delicacies are loaded with these refined and altered foods, is it any wonder that people get “holiday blues”? The author William Dufty named it best when he wrote the book “Sugar Blues”, inspired by legendary Hollywood actress Gloria Swanson.

Whether depression is medium to mild, or a result of a life-altering event, there are three self-healing practices most recommended by the medical professionals.

The first line of defense against depression is to make a conscious decision to create meals and snacks from whole foods. Many holistic medical professionals also recommend supplements, especially since stress lowers the ability of the immune system to respond to threats. Physicians who are well known for their presentations on programs such as PBS, Frontline and Oprah Winfrey include Deepak Chopra, Dr. Amen, Dr. Anthony Weil and Dr. Oz, all of what have very educational websites that contain information, including suggestions for healthy supplements. Always consult with your health practitioner before spending money on supplements, and select only those of the best quality. Synthetic preparations, with a few exceptions, generally are not recognized at the cellular level and you end up with poor results in addition to simply throwing money down the drain.

Regular exercise is also recommended as an essential part of self-healing, with special mention given to Yoga, Tai Chi and Qi Gong as healing practices to accompany regular walks in nature, strength training and cardio exercise.

The third highly recommended strategy for depression is a daily practice of a spiritual practice such as prayer or mindful meditation.

Some depression is a result of fatigue, stress and overwork, combined with lack of sleep and poor diet. It may be necessary to examine our choices, especially when we find that we do not even have time to take care of ourselves. When depression is the natural result of a life-altering event or tragicy, it may seem even harder to find the motivation to take those steps for self-healing. One of my teachers told me; do not wait for illness or bad things to happen to begin self-care and self-healing practices. Build those skills when times are good, and when trouble comes these skills will serve you well.

When trouble comes or tragedy strikes, and we feel overwhelmed and discouraged by situations outside of our control, Deepak Chopra has written about how to deal with depression in his book, “Natural Healing for Anxiety and Depression” . He provides us with the experience and perspective of a physician's wisdom in an article on Oprah Winfrey's website titled “How to Heal from Depression”

Deepak Chopra advises, “As a doctor, I know that someone is not depressed if they can answer a simple question about a bad situation: Is this something I can fix, something I should put up with or something I need to walk away from ? Depressed people deny them those key decisions. They almost always put up with bad situations. ”

Sometimes we need to look problems in the face and make some decent choices. Deepak Chopra suggests that while bad things can not be preverted, some aspects will make them worse: if the stress is repeated, if the stress is unpredictable, and if you have no control over the stress. He says that people often will make a habit of putting up with bad situations. In order to avoid or alleviate depression, Mr. Chopra says we need to take two critical steps; here is his advice for assessing your situation in order to decide what actions are in our control, and making those changes that are necessary for a healthier life:

Stop exposing yourself to stresss that happens again and again, such as a bad boss, abusive spouse, boring job or any stress that repeats every day.

Avoid uncertainty and unpredictability that goes beyond acceptable limits. Close encounters with someone who flies into unpredictable rages, or a spouse who may or may not cheat, are relationships that are not acceptable – or healthy. Regular exercise, a good night's sleep, a steady and supportive relationship, and a job you can count on are basic needs. Deepak Chopra declares that these are not just good for us; they help us to avoid depression.

Depression has many causes, some of which can be controlled, and some that are not in our control. However, we can control our response to stressors that lead to depression. Sometimes we need to take better care of ourselves, with quality real food instead of process industrial substitutes, regular exercise, including proven stress-busters like Yoga or Tai Chi, and spiritual practice such as prayer or mindful meditation. We may also need to face our situation and make healthy choices rather than simply enduring stresses that go on in perpetuity.

So, be proactive and give some of these ideas a try. This article is about what has worked for me, but let's hear from you! There are many of you who have found great ways to deal with depression. It would be great to hear from you about your favorite anti-depression strategies. What works best for you to support self-healing? Please do share your experience with others; others can benefit from your success! I would love to hear about your favorite depression-beater strategies, and hear about what you do to sustain self-healing in the Comments section below.

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Positive Awareness – How to Find It?

There were probably some positive experiences you have had recently. Just small things really. Like the delight of bumping into a friend at the supermarket, a warm glow felt when someone shows you some consideration, or the delight you felt in observing your small grandchildren playing.

But when bad things also happen, how easy it is to forget the positives. The washing machine develops a fault. Someone at work has a go at you. You sleep badly because of a sore throat. If you focus on the bad stuff, you quickly forget any pleasant experiences and instead develop a negative frame of mind. So much so that you are in danger of noticing no hint of anything good and seeing what is bad in everything. So if you have this deterioration fatigue, how determined are you to start to see things differently? To notice more about the magic of life? And how in practice could you go about this?

Blocks that hinder you noticing the magic of life
You can be inwardly deadened by the noise and pollution of our urban environments, the endless information and the drudge of work. The temptation is to mindlessly sleepwalk through this kind of life; allowing past memories and future fantasies to dominate your consciousness as a way of escaping from the reality of the present moment. Then of course you become absent-minded; too alienated from the needs of the moment to notice the here and now with its ordinary crop of positive, albeit fleeting, experiences.

“The past is history,

The future a mystery,

At this moment is a gift.

Which is why it is called `the present. ' ”

(Unknown author)

Another factor that can hinder us in getting in contact with the positive uplifting side of life is that of materialistic science. The spiritual writer Roger Walsh has pointed out the blinding power of science, saying that we are so bombarded by its way of looking at the universe as a great meaningless machine that we led into a kind of cynicism regarding any meaning and purpose behind our world.

A third factor I would like to mention, is that of attachment to bodily pleasure and worldly concerns. For example developing an emotional, if not physical, dependence on alcohol, drugs, food, competition for social status, excess consumption, and over identification with one's 'tribe'. Preoccupied with the material side of life can corrupt any vision of the spiritual.

Exercise focusing on positive experiences
One way of combating these problems is the 15 minute exercise of noticing the positives in your day. Here are some instructions.

1. In the evening, sit down alone comfortably in a quiet place with paper and pen.

2. Reflect on the day's events; what you did, who you spoke with and what was said, where you were and what you saw.

3. For each of these remembered ordinary moments, pause and consider anything positive. Were you touched by anything good about the experience? Perhaps if it was a fleeting or subtle moment when you felt pleased or impressed. May be you were even treated by a beauty or magic of the situation.

4. There would have been what was negative mixed up in what was positive. But write one sentence for each time about any positive aspect.

5. When you have finished reread your list.

“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces.” Smell the rain, and feel the wind. “ (Ashley Smith)

Benefits of recognizing the positive
Looking for the positive each evening can have an cumulative beneficial effect. But to gain this benefit you need to make an effort.

“You need to stop. Wake up. Be more aware. Be conscious and recognize that something good is happening.” (William Bloom)

When you are searching for positives you are likely to feel watchful, more relaxed and better humored. Try to be mindful of how your mood has changed. Surrender to the experience. If it feels uplifting then think of it as a moment of spiritual connection even if it lasts only a few seconds. It is not true that spiritual experiences are rare and intense. A positive experience can be common and ordinary such as simply a feeling of uplift from a chance conversation, a brief flash of insight, or a moment of laughter.

As you starting to take more notice of good experiences, you are likely to want to search them out. And so many people actively seek some connection with the wonder and energy of life through the natural environment. They find the ambience of some landscapes taking them into a different mood and they become more sensitive to even a whisper of magic. Others hope to find something essentially good and wonderful about life in a friendly crowd or in intimate with their loved one, or when he worked up in a team of fellow workers in full and creative flow.

Swedenborgian point
A relevant Swedenborgian maxim is 'influx adapts itself to efflux.' In other words, flow into the mind is proportional to outflow of the mind: perception from a higher level is proportional to the mindset of the observer. If you look for something you are more likely to notice it. But if you are resistant to the potential of seeing the spiritual, you will be blind to it.

“Seek and you will find” (Jesus Christ)

Copyright 2013 Stephen Russell-Lacy

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Self Help Tips For Depression

Depression is a terrible disease to have to deal with in our lives. It drains our energy, kills our motivation, hope and dreams which make life harder than it should be. The good news is that depression does not have to stop you. While it is not always easy overcoming depression, it is absolutely possible.

Now, there are different levels of depression which effect us humans. Some of us may have a mild case of depression which is easier to overcome than more severe cases. Some of us may be severely depressed or somewhere in between which makes beating depression tougher.

Putting depression behind you starts by thinking positive each and every day while making small steps in the correct direction. The good news, there is self help for depression in the form of information, support groups and various other resources. Friends and family can be a great help for those of us struggling with depression as well.

Depression Does not Have To Control Your Life

While depression is usually persistent, it does not have to control you. Taking life one day at a time while challenging negativity and thinking positive can help put depression in its place. That being said, it simply is not always that easy. In many cases, there may be a need for medication and professional help to get a grip on your depression.

There are all types of medicines available now availabledays which help to get control of severe depression. While you will need to see a doctor to get the correct medicines and dosages needed for your level of depression, it's not always the answer to damaging depression. In many cases, depression can be beaten without having to resort to taking medicine.

Sometimes, visiting a mental health doctor and talking about your problems can help alleviate some of your depression and symptoms. It always helps to vent instead of holding everything inside letting it boil. If you require professional help to get your depression under control then do not hesitate to seek it out. It does not mean you're a weak or bad person. Many of us do require professional help to control our depression if it is sufficient enough.

Self-Help Tips For Overcoming Depression

There are several things you can do to help keep depression at bay. Many people may label this as self help for depression as these are things you can do yourself to battle depression.

  • Make sure to get a full eight hours of sleep each and every night. This may sound like common sense to some, but if you are not getting the proper rest then it can cause a strain or stress in your life.
  • Challenge negativity and surround yourself with positive people. There is nothing good that comes from thinking negatively and socializing with positive people can only help rub off on you.
  • Get outside and get some sun! Remaining indoors all day and isolating yourself will only make depression worse. Step outside and take a walk and enjoy what nature has to offer.
  • Attempt to keep your stress level from going too high. Stress will only make your depression worse than it already is, while relieving stress will help with depression.
  • Think about getting a pet. Caring for a pet has been shown to help those of us with different levels of depression.
  • Do things that you enjoy. If you enjoy a certain thing do not keep yourself from having fun.
  • Try to incorporate some exercise into your life. Working out or exercising can be a big stress reliever which will help with most cases of depression.
  • Make sure you start eating better. Try to eat healthy and do not skip meals. Certain types of foods can actually boost your serotonin levels which is responsible for happiness. Some examples of the types of foods you should be looking at are baked potatoes, oatmeal, whole wheat pasta and wheat breads. Also, bananas have been shown to relieve anxiety because of the magnesium found in bananas.
  • Take vitamins such as B6 to help alertness and B-12 to help keep a deficiencies in check which can trigger depression. Chromium picolinate supplements can also help and have been shown to help with mood swings and boost your naturally energy levels.

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How To Eliminate Manic Depression From Your Life Once And For All

Manic depression which is also known as bipolar disorder is a very serious depression that negatively impacts of person who suffers from it.

Manic depression means the 'ups' and 'downs' of ones mood. The characteristic of this disorder is a person all of a sudden changes their moods from being happy to sad or the other way around. Doctors have researched that having mood swings is a big symptom that you will be depressed.

If you have mood swings for a long time without trying to stop them they will end up being worse than before. You will begin to get angry over small things like buying candy from a vendor and by them their time in giving you your change. If it goes on to a stage where you end up maybe throwing the ice cream back to the vendor then you should know you may now be suffering from manic depression.

When a person has manic depression they have an aggressive behavior. They are easily irritated by the most small thing and have a mysterious euphoric mood outburst that is un-controllable to them. First these outbursts can last for a few days then after some time they take longer.

When a person is suffering from manic depression they will have times when they are feeling at their lowest. The thing to watch out for as a result of this depression is extreme sadness, feeling of not believing, extreme pessimism, anxiety attacks and lots of guilt. If a person is depressed for more than a week then that person is considered to be a manic depression sufferer.

All though manic depression is considered to be one of the worst depression stages but one nice thing is that it can be treated. This condition can be treated by a therapist that will guide you on how to go about eliminating this depression once and for all.

If you or your loved one is suffering from this disorder you should visit a therapist as soon as possible before it's too late. The therapist will tell you the dates where you will have to visit him / her and will most likely give you some medication to take when you at home. Therapists are professionals that are trained to help such people and are very good at doing their jobs.

And when getting treatment from a therapist you have to make sure you do not jump an appointment because that can delay the healing process and make sure you take the medication that is prescribed by the therapist.

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