How to treat Depression and Sleep Deprivation |A Mental Health Awareness Resource

Woman crying because of her depression.

Do you know over 17 million Americans suffer from depression?

In honor of Mental Health Awareness Month, here is a guide that illustrates the connection between depression and sleep. Depression can disrupt sleep, and that lack of rest can worsen symptoms of depression.

This guide is a good mental health resource because it explains the reciprocal relationship between depression and lack of sleep. Through education and therapy, we can learn how to sleep better while coping with depression.

Yes, depression can make you feel exhausted during the day even after getting the recommended hours of sleep at night.

Yes, it can be hard to get yourself out of bed when you feel like you cannot overcome your depression.

65% to 90% of adults and up to 90% of children with depression have some type of sleep problem. Together we can support each other in our fight against depression and sleep deprivation.

Share this source with a friend, family, or colleague in need.

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3 Ways Spirituality Can Help You Lead A Healthier Life

An increasing number of American women are identifying as spiritual but not necessarily religious, according to stats released by Pew Research, and this new-found spirituality is impacting various aspects of their lives. While it is common knowledge that we can boost our health and well-being by eating a balanced diet and engaging in regular physical activity, not everyone is aware of the great impact spirituality can have on our lives.

During periods of ill health, you can find yourself benefiting greatly from engaging in various spiritual practices, such as meditation, that are known to be catalysts for good health. Not only will you feel happier and more relaxed, but your physical health can also be improved in many ways:

It can lower your blood pressure

When you experience periods of extreme stress, your body reacts by releasing a flood of hormones that helps fight off the stressors. The body also increases your blood pressure that causes your heart rate to increase significantly and your blood vessels to become narrower.  Persistent stress can lead to hypertension, which if left untreated, can lead to a stroke and even death. According to a study published in the American Journal of Hypertension, spiritual practice – and Transcendental Meditation in particular – is able to lower both systolic and diastolic blood pressure. It has been found that when you engage in meditation, your body and mind systematically return to a favorable state of equanimity that is conducive to healing.

It can give you peace of mind

Every year, more than 16 million Americans experience bouts of depression ranging from mild to severe. This is often preceded by a feeling of hopelessness and uncertainty of the future. While depression can be treated effectively with both medication and therapy, spiritual practices such as prayer, yoga, psychic consultation and meditation can also ease the symptoms. Whereas meditation allows you to rid your mind of negativity, yoga improves your flexibility and renders you calmer, which will reduce the symptoms of your depression as well. If the uncertainty of what tomorrow may bring adds to your depression, you may want to consider seeking out one or two affordable psychic readings that may provide you with more insight into your future. A psychic reading may also be able to help you find your purpose in life by pointing out your talents and helping you hone them into valuable skills and attributes. 

It can help you sleep better

If you are one of the nearly 70 million Americans battling with a sleeping disorder, you will know what it feels like to be tired most of the time. Although there are a number of medical conditions (and medications) that can trigger a sleeping disorder, they can also occur as a result of a severe stress response. Regardless of the cause, however, it is essential to take the necessary steps to ensure that the body’s circadian rhythms return to normal. Engaging in a range of spiritual practices such as yoga and meditation before bedtime will help your body and mind to relax, which will make it easier for you to not only fall asleep, but stay asleep as well.

Spirituality can have a great impact on our overall health and well-being. Whether you have a specific set of symptoms you want to alleviate or you just want to enjoy better health, you can benefit greatly from engaging in a range of spiritual practices.

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New symptoms of depression toolkit helps patients and caregivers with “More Than Mood” symptoms

Do you or someone you care about suffer from depression? There’s hope; there’s help. Families for Depression Awareness (FFDA) has launched  “More than Mood: A Depression Symptoms Toolkit for Families and Caregivers, which helps equip patients and their caregivers – like Don and his brother Dan – with the tools they need to recognize, describe and treat  “lesser-known” symptoms of depression.

About Major Depression

Major depression is one of the most common mental disorders in the U.S, with nearly 16 million U.S. adults suffering from a major depressive episode a year. But there is a lack of understanding around one of the more challenging aspects of depression – cognitive impairment. While patients and clinicians are aware that depression affects mood, self-worth and energy, it can also affect reasoning, organization, attention and memory (ROAM). With resources including a symptom tracking chart that caregivers can use as a discussion guide to help describe the difficult-to-verbalize symptoms of ROAM to healthcare providers, as well as videos of two families – both a patient and caregiver – sharing their personal stories. FFDA is working to raise awareness and empower patients and caregivers with the right tools to seek effective treatment. Check out the complete Depression Symptoms Toolkit for Families and Caregivers available online.

You may also be interested in this even more detailed, updated and comprehensive blueprint about what to do when feeling blue and how a mental health diagnosis can be empowering.

The complete “More than Mood: A Depression Symptoms Toolkit” on the FFDA website includes a range of materials:

  • Downloadable fact sheets for patients and caregivers that describe ROAM and the role of the family caregiver in treatment, as well as a discussion guide and symptom tracking chart to help interact with clinicians
  • An online “Depression Wellness Analyzer” to assess symptoms including those related to ROAM
  • Videos featuring patients and their family caregivers sharing their experiences of managing ROAM symptoms
  • A video that demonstrates cognitive impairment in real-life situations;
  • A recorded webinar with a leading researcher about cognitive impairment; and
  • A handbook about cognitive impairment symptoms occurring with mental health conditions.

About Families for Depression Awareness

Families for Depression Awareness is a national nonprofit organization that helps families recognize, address, and cope with depression and bipolar disorder to get people well and prevent suicides. FFDA’s programs provide education, tools, and strategies that equip family caregivers to help those affected by mood disorders. FFDA’s staff, board of directors, and volunteers have professional or personal experience with depression, bipolar disorder, or suicide loss that both motivates and informs their work. Learn more about FFDA at familyaware.org.

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How to stop ghosts of Christmas past from ruining your holidays

The holiday season is a time people try to come together for joyful celebration with loved ones in a way that feels loving and positive for all. However, a recent study shows that well more than half —about 61%—anticipate arguments and contention during the holidays. Holistic physician, lecturer and author of the bestselling book, “The Emotion Code,” Dr. Bradley Nelson helps people to let go of unhelpful emotions from the past so they can enjoy the company of loved ones in the present.

Are the Ghosts of Christmas Past Ruining Your Holidays?

In the story “A Christmas Carol,” Scrooge is visited by the Ghost of Christmas Past who takes Scrooge on a tour of the parts of his life that have led to him becoming the angry, miserly man he is today. No matter who you are, you have past events that color emotional reactions in the present. These unhealed, often hidden “trapped emotions” can ruin your chances of living a healthy, happy life.

What parts of your past have contributed to unhealthy present ways of being?

“Do you ever feel that you are struggling under the weight of something that you can’t quite put your finger on?” asks Dr. Nelson. “Perhaps your life is not turning out how you had hoped. Perhaps your attempts to form lasting relationships never seem to work out. You may wish that certain events in your past had never occurred but feel powerless to move beyond them. You may even have an uneasy feeling that your present is being held hostage by your past in some vague and indefinable way.”

  • Emotions you carry from upsetting things that you have experienced are your very own “Ghosts of Christmas Past.”
  • You can change your present moment by committing to a healthier, happier version of yourself. Those old “trapped emotions” can be released through Dr. Bradley Nelson’s Emotion Code.
  • Give yourself the promise of a better future by healing the past.

 

Dr. Bradley Nelson

About Dr. Bradley Nelson: Dr. Nelson has lectured internationally on the natural healing of chronic illness and successfully treated patients from across the US and Canada for more than 20 years. He has trained more than 2,000 practitioners worldwide on how to help people overcome unresolved anger, depression, anxiety, loneliness and other negative emotions and the physical symptoms associated them.

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How to let go of emotional baggage | Advice from Dr. Bradley Nelson

Dr. Bradley Nelson shares advice on overcoming emotional baggage
Dr. Bradley Nelson

Do you feel constantly stressed and aggravated? These feelings are scientifically linked to health issues such as overeating, insomnia and depression. An angry outburst can even increase the risk of heart attacks and strokes. Fortunately, veteran holistic physician Dr. Bradley Nelson has valuable tips to share about how to overcome emotional baggage that could improve your quality of life.

The first step to overcoming emotional baggage is to learn how to let go of negative feelings. You must learn how to comfort yourself. Everyone struggles at times with feelings such as anger, sadness, grief, hopelessness or despair. Studies have linked such negative emotions of inflammation in the body, making them the root of many disease processes. Dr. Nelson has trained almost 2,700 healing practitioners in 62 countries how to help people find and release unresolved negative emotions that damage their health and relationships. Here are quick tips from Dr. Nelson on how to deal with difficult thoughts and feelings:

  1. Acknowledge that you have emotions to deal with rather than self-medicating, numbing out or going into denial. You must decide to feel your emotions consciously and be present in the moment. Feel validated in that you chose how you would react and feel about whatever is going on. Your emotions are yours. You are where you are and that’s okay, the way it is for the moment.
  2. Own your emotions. More importantly, realize your emotions do not own you.You don’t need to be consumed by them or drown in them. And you don’t have to stay upset. Know that you are free to feel the emotions that you chose, just as you are free to let negativity go when you are ready. You are in charge. Let negative emotions go to help you survive and thrive through whatever you are facing.
  3. Be kind and gentle with yourself. Sometimes processing difficult emotions leaves people feeling happy and unburdened. Other times they feel sensitive, down or drained. If you feel down or exhausted, do something to help yourself feel good, such as:
    • Soak in a warm bathtub
    • Get a massage
    • Sleep
    • Pray/meditate
    • Write in your journal
    • Lose yourself in a good book, movie or music that you love
    • Do something creative
    • Exercise, particularly out in nature
    • Talk to a trusted friend or counselor
    • Serve others in need (this takes the focus off yourself and your troubles and puts it on something you can feel good about)

“Realize that overcoming negative emotions is how to heal from difficult or devastating experiences,” explains Dr. Nelson. “When you decide to let go of thinking and feeling negatively you can more easily enjoy living in the present, unencumbered by the negativity of the past. This clears your path to the future, opening the opportunity to embrace happiness.”

About Dr. Bradley Nelson: Dr. Nelson has lectured internationally on the natural healing of chronic illness and successfully treated patients from across the US and Canada for more than 20 years. He has trained almost 2,700 practitioners worldwide on how to help people overcome unresolved anger, depression, anxiety, loneliness and other negative emotions and the physical symptoms associated them. For more information please visit the online press kit www.DrBradleyNelson.OnlinePressKit247.com and the public sites www.DrBradleyNelson.com and www.EmotionCode.TV .

 

 

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WHEN SOMEONE YOU KNOW STRUGGLES WITH FEAR, ANXIETY AND STRESS

By: Stanley Popovich

What do you do when someone you know has to deal with persistent fears, anxieties, or even depression? Well the first thing you need to do is to get the person to seek the services of a professional who can lead him/her in the right direction and give him/her the help he/she needs. In addition, here are some other techniques you can use to help the person cope.

Learn as much as you can in managing anxiety and depression. There are many books and information that will educate you on how to deal with fear and anxiety. Share this information with the person who is struggling. Education is the key in finding the answers your looking for in managing your fears.

Be understanding and patient with the person struggling with their fears. Dealing with depression and anxiety can be difficult for the person so do not add more problems than what is already there.

In every anxiety-related situation you experience, begin to learn what works, what doesn’t work, and what you need to improve on in managing your fears and anxieties. For instance, you have a lot of anxiety and you decide to take a walk to help you feel better. The next time you feel anxious you can remind yourself that you got through it the last time by taking a walk. This will give you the confidence to manage your anxiety the next time around.

Another thing to remember is that things change and events do not stay the same. For instance, you may feel overwhelmed today with your anxiety and feel that this is how you will feel the rest of the week or month. This isn’t correct. No one can predict the future with one hundred percent accuracy. Even if the thing that you feared does happen there are circumstances and factors that you can’t predict which can be used to your advantage. You never know when the help and answers you are looking for will come to you.

When your fears and anxieties have the best of you, seek help from a professional. The key is to be patient, take it slow, and not to give up. In time, you will be able to find those resources that will help you with your problems.

BIOGRAPHY:

Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” For additional information go to: http://www.managingfear.com/

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NEVER LOSE HOPE IN DEALING WITH YOUR FEARS AND ANXIETIES

By: Stanley Popovich

When your fears and depression have the best of you, it is easy to feel that things will not get any better. This is not true. There is much help available in today’s society and the best way to deal with your fears is to find effective ways to overcome them. As a result, here are some techniques a person can use to help manage their fears and anxieties.

You never know when the answers you are looking for will come to your doorstep. Even if the thing that you are afraid of does happen, there are circumstances and factors that you can’t predict which can be used to your advantage. These factors can change everything. Remember that we may be ninety-nine percent correct in predicting the future, but all it takes is for that one percent to make a world of difference.

Challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make you feel fearful or depressed, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense. For example, your afraid that if you do not get that job promotion then you will be stuck at your job forever. This depresses you, however your thinking in this situation is unrealistic. The fact of the matter is that there all are kinds of jobs available and just because you don’t get this job promotion doesn’t mean that you will never get one. In addition, people change jobs all the time, and you always have that option of going elsewhere if you are unhappy at your present location.

Some people get depressed and have a difficult time getting out of bed in the mornings. When this happens, a person should take a deep breath and try to find something to do to get their mind off of the problem. A person could take a walk, listen to some music, read the newspaper or do an activity that will give them a fresh perspective on things. Doing something will get your mind off of the problem and give you confidence to do other things.

Be smart in how you deal with your fears and anxieties. Do not try to tackle everything all at once. When facing a current or upcoming task that overwhelms you with a lot of anxiety, break the task into a series of smaller steps. Completing these smaller tasks one at a time will make the stress more manageable and increases your chances of success.

Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your fears and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem.  By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future. Managing your fears and anxieties takes practice.  The more you practice, the better you will become.
BIOGRAPHY:

Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” – an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to:http://www.managingfear.com/ 

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A REVIEW OF TECHNIQUES IN MANAGING DEPRESSION

By Stanley Popovich

Some people have a difficult time in managing their depression.  Sometimes, their depression and fears can get the best of them.  As a result, here is a short list of techniques that a person can use to help manage depression.

One of the ways to manage your depression is to challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make you fearful or depressed, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense. For example, you are afraid that if you do not get that job promotion then you will be stuck at your job forever. This depresses you, however your thinking in this situation is unrealistic. The fact of the matter is that there all are kinds of jobs available and just because you don’t get this job promotion doesn’t mean that you will never get one. In addition, people change jobs all the time, and you always have that option of going elsewhere if you are unhappy at your present location.

Some people get depressed and have a difficult time getting out of bed in the mornings. When this happens, a person should take a deep breath and try to find something to do to get one’s mind off of the problem. A person could take a walk, listen to some music, read the newspaper or do an activity that will give them a fresh perspective on things. Doing something will get your mind off of the problem and give you confidence to do other things.

Sometimes, we can get depressed over a task that we will have to perform in the near future. When this happens, visualize yourself doing the task in your mind. For instance, you and your team have to play in the championship volleyball game in front of a large group of people in the next few days. Before the big day comes, imagine yourself playing the game in your mind. Imagine that your playing in front of a large audience. By playing the game in your mind, you will be better prepared to perform for real when the time comes. Self-Visualization is a great way to reduce the fear and stress of a coming situation.

Another technique that is very helpful is to have a small notebook of positive statements that makes you feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you in your pocket.  Whenever you feel depressed, open up your small notebook and read those statements.

Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your fears and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem. By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future. Managing your fears and anxieties takes practice.  The more you practice, the better you will become.

The techniques that I have just covered are some basic ways to manage your depression, however your best bet is to get some help from a professional.

BIOGRAPHY:

Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” – an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to:http://www.managingfear.com/

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MANAGING YOUR PERSISTENT FEARS, ANXIETIES, AND STRESSES

By: Stanley Popovich

Everybody deals with anxiety and depression, however some people have a difficult time in managing it. As a result, here is a brief list of techniques that a person can use to help manage their most persistent fears and every day anxieties.

When facing a current or upcoming task that overwhelms you with a lot of anxiety, the first thing you can do is to divide the task into a series of smaller steps. Completing these smaller tasks one at a time will make the stress more manageable and increases your chances of success.

Sometimes we get stressed out when everything happens all at once. When this happens, a person should take a deep breath and try to find something to do for a few minutes to get their mind off of the problem.  A person could get some fresh air, listen to some music, or do an activity that will give them a fresh perspective on things.

Another technique that is very helpful is to have a small notebook of positive statements that makes you feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you in your pocket.  Whenever you feel depressed or frustrated, open up your small notebook and read those statements. This will help to manage your negative thinking.

Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your depression and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem.  By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future.  Remember that it never hurts to ask for help.

BIOGRAPHY:

Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” For additional information go to: http://www.managingfear.com/

Continue Reading

A REVIEW OF TECHNIQUES IN MANAGING DEPRESSION

By Stanley Popovich

Some people have a difficult time in managing their depression.  Sometimes, their depression and fears can get the best of them.  As a result, here is a short list of techniques that a person can use to help manage their depression.

One of the ways to manage your depression is to challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make your fearful or depressed, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense. For example, your afraid that if you do not get that job promotion then you will be stuck at your job forever. This depresses you, however your thinking in this situation is unrealistic. The fact of the matter is that there all are kinds of jobs available and just because you don’t get this job promotion doesn’t mean that you will never get one. In addition, people change jobs all the time, and you always have that option of going elsewhere if you are unhappy at your present location.

Some people get depressed and have a difficult time getting out of bed in the mornings. When this happens, a person should take a deep breath and try to find something to do to get their mind off of the problem.  A person could take a walk, listen to some music, read the newspaper or do an activity that will give them a fresh perspective on things. Doing something will get your mind off of the problem and give you confidence to do other things.

Sometimes, we can get depressed over a task that we will have to perform in the near future. When this happens, visualize yourself doing the task in your mind. For instance, you and your team have to play in the championship volleyball game in front of a large group of people in the next few days. Before the big day comes, imagine yourself playing the game in your mind. Imagine that your playing in front of a large audience. By playing the game in your mind, you will be better prepared to perform for real when the time comes. Self-Visualization is a great way to reduce the fear and stress of a coming situation.

Another technique that is very helpful is to have a small notebook of positive statements that makes you feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you in your pocket.  Whenever you feel depressed, open up your small notebook and read those statements.

Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your fears and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem.  By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future. Managing your fears and anxieties takes practice.  The more you practice, the better you will become.

The techniques that I have just covered are some basic ways to manage your depression, however your best bet is to get some help from a professional.

BIOGRAPHY:

Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” – an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: http://www.managingfear.com/ 
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