You can chose to create a healthy life. It is your choice even if you feel your depression is just something you have to live with. Well, you don't. Here are some ways that you can improve your general health and well being:
1. GRATITUDE. Keep a gratitude journal in which every day, you write at least 5 things that you are grateful for. This helps with allowing the brain to recognize the beauty in your life.
2. ENVIRONMENT. Surround yourself with open spaces, organization, flowers, beauty and your life will reflect that. If you surround yourself with clutter, dead plants, and chaos, your life will reflect ill health and chaos. You choose.
3.POLLUTION. Stop polluting your mind with visual images of depressing things. Limit television viewing, loud music, loud social environments. Allow there to be times of peace and tranquility and then your life will reflect this.
4.ASSOCIATION. Check on who you associate with and make sure it is with people who you really like and who reciprocate these feelings. The association must be a positive one for you. Sometimes we associate with people who don't bring out the best in us, be aware of this and change it.
5.LOVE. Always try to do the things that you love, that way, you will always love what you're doing!! If there is love involved, your life will always be a happy place.
6.RELAX. Take time out to relax your entire body including the mind. You could practise meditation or do an activity that brings about profound peace and relaxation to you.
7. BALANCE. Work out your priorities and balance your work, home and health into one. I include health in this as it involves exercise which needs to be scheduled into your balance. Whatever you rate as the most important will be what your focus is currently on. What is that for you? You can change that today by taking some steps to re-prioritize.
I hope this gives you something to think about. I'd like to suggest that you copy and paste this list , print it out and stick it somewhere that you look at every day. This will remind you that you have choices and you will then make the right ones if you are always aware.
Have a great week making healthy choices !
Take care
Deb
23 February 2011
09 February 2011
Post Natal Depression
After the birth of a baby, everyone is very excited and it is such a wondrous event. Why then, do you feel like you just want to leave this life? Why do you feel like you don't like your baby?
It is a time when you feel guilty and abnormal. You know that you 'should' love your baby, you know that you 'should' feel elated. This kind of depression is often hidden as the new mother feels very ashamed that she doesn't 'love ' her baby as she 'should'.
There is no shame in depression. It is merely a state of mind, an imbalance in your system, one that you need to acknowledge. It is important to acknowledge these feelings and discuss them with a counsellor or a very good friend or your husband/partner. PND is usually a temporary depression, but if left unchecked, as in my case, serious depression can result.
There are still things you can do to assist yourself in creating a balance in your life and aiding your body into wellness.
1. Admit your feelings to someone and acknowledge that this is PND.
2. Each day, try to find something about your baby that you love. This will help you to see the beauty. I know this may seem like a silly suggestion, but it is necessary to bring about acceptance.
3. Instead of resenting the baby for waking you up for a feed, realize that this is what the babe will do and try to accept it instead of fighting against it.
4 Make a plan to have someone pop over during the day to allow you to have a good 2 hours or so sleep to help you. When you are sleep deprived, this can really take depression to an all time low. If you don't have someone to help, be very strict on allowing yourself to get sleep when your baby sleeps. Don't worry about the state of the house - care more about the state of you!!
This is a very complex time and so much more can be said about this, but in the efforts to remain brief, I'll stop here!
If you or someone you care about is showing signs of PND, lend them a hand, even if they don't appear to want it. Sometimes we need to force our way in and help to allow them to heal.
I hope the week ahead is filled with joyous moments.
Take care
Deb
It is a time when you feel guilty and abnormal. You know that you 'should' love your baby, you know that you 'should' feel elated. This kind of depression is often hidden as the new mother feels very ashamed that she doesn't 'love ' her baby as she 'should'.
There is no shame in depression. It is merely a state of mind, an imbalance in your system, one that you need to acknowledge. It is important to acknowledge these feelings and discuss them with a counsellor or a very good friend or your husband/partner. PND is usually a temporary depression, but if left unchecked, as in my case, serious depression can result.
There are still things you can do to assist yourself in creating a balance in your life and aiding your body into wellness.
1. Admit your feelings to someone and acknowledge that this is PND.
2. Each day, try to find something about your baby that you love. This will help you to see the beauty. I know this may seem like a silly suggestion, but it is necessary to bring about acceptance.
3. Instead of resenting the baby for waking you up for a feed, realize that this is what the babe will do and try to accept it instead of fighting against it.
4 Make a plan to have someone pop over during the day to allow you to have a good 2 hours or so sleep to help you. When you are sleep deprived, this can really take depression to an all time low. If you don't have someone to help, be very strict on allowing yourself to get sleep when your baby sleeps. Don't worry about the state of the house - care more about the state of you!!
This is a very complex time and so much more can be said about this, but in the efforts to remain brief, I'll stop here!
If you or someone you care about is showing signs of PND, lend them a hand, even if they don't appear to want it. Sometimes we need to force our way in and help to allow them to heal.
I hope the week ahead is filled with joyous moments.
Take care
Deb
02 February 2011
Depression and hospital stays
Recently I received an email regarding Healthcare Associated Infections (HAIs). I was astounded to realize how many people become infected after their treatments! When someone develops an infection at a hospital or patient care facility that they did not have prior to treatment, this is referred to as a Healthcare Associated Infection.
This is a Global crisis affecting both patients and healthcare workers alike. HAIs often lead to lengthened hospital stays or even readmission. This obviously not only takes its toll on your physical health but on your emotional wellbeing.
So , how do you cope with longer than expected stays in hospital? Well, as with everything, it's in the attitude. Now, your attitude is great when you're healthy, but what about when you're sick and in pain? This is a vey difficult time to try to keep depression at bay. You can do it though with a few strategies and some help from kind friends and family. Here are a few suggestions :
1. Get an ipod or similar device with music on that lifts your spirit.
2. On your ipod, also put some motivational talk and meditation music. These are great for lifting you and calming you too.
3. Get some loved items from home to have around you . Nothing heals the soul and body quicker than the feeling of home and peace. So, the next best thing is to bring some of the home to you!! (eg of things could be a favourite blanket, pillow, photoframe etc)
Now I know that some of this might prove to be impossible to you, which is why you get family and friends involved. People want to help, so let them. Now, it's very important for your physical pain and emotional state to practise a little meditation during this time. It is this which will help to restore the balance back into your life and get you well again.( of course coupled with medication if required.)
So, don't wait for hospital stays to start doing this, but if you are looking at entering hospital or a care facility, then consider going in armed with these things to facilitate your wellness.
Forwarned is forearmed so hop onto the HAI website to find out more.
http://www.haiwatch.com/
Let's help ourselves in all situations this week and bring about abundant wellness!!
Take care till next time.
Deb
This is a Global crisis affecting both patients and healthcare workers alike. HAIs often lead to lengthened hospital stays or even readmission. This obviously not only takes its toll on your physical health but on your emotional wellbeing.
So , how do you cope with longer than expected stays in hospital? Well, as with everything, it's in the attitude. Now, your attitude is great when you're healthy, but what about when you're sick and in pain? This is a vey difficult time to try to keep depression at bay. You can do it though with a few strategies and some help from kind friends and family. Here are a few suggestions :
1. Get an ipod or similar device with music on that lifts your spirit.
2. On your ipod, also put some motivational talk and meditation music. These are great for lifting you and calming you too.
3. Get some loved items from home to have around you . Nothing heals the soul and body quicker than the feeling of home and peace. So, the next best thing is to bring some of the home to you!! (eg of things could be a favourite blanket, pillow, photoframe etc)
Now I know that some of this might prove to be impossible to you, which is why you get family and friends involved. People want to help, so let them. Now, it's very important for your physical pain and emotional state to practise a little meditation during this time. It is this which will help to restore the balance back into your life and get you well again.( of course coupled with medication if required.)
So, don't wait for hospital stays to start doing this, but if you are looking at entering hospital or a care facility, then consider going in armed with these things to facilitate your wellness.
Forwarned is forearmed so hop onto the HAI website to find out more.
http://www.haiwatch.com/
Let's help ourselves in all situations this week and bring about abundant wellness!!
Take care till next time.
Deb
19 January 2011
Friendships and depression
What do you do when others around you bring you down further?
How do you deal with the 'friend' who complains a lot and criticizes a fair bit ? When the 'friend ' leaves, you actually feel more down.
This is such a common problem. We allow the people around us to dictate the mood of the social gathering instead of us trying to manipulate it into a great social time. The reason we do that is, primarily , if you're suffering with depression, you don't always have the strength and self esteem to be able to go up against an opinionated person. You are absolutely not alone. The trick with this problem is:
First, acknowledge that this person is ruining the gathering,
Second, decide what you have the strength to do- get up and leave , begin a lively discussion with some around you, or change the subject if the party of people is a small group.
There are always choices in every situation.
Before going out, which for a depressed person can be quite a big deal anyway, decide that you want to have a good time and enjoy yourself. By doing this, you are more likely to take action when someone begins to bring the mood down.
The other thing to mention is : don't take negative comments or criticisms back home with you. As you're leaving the party/restaurant/home, imagine you're walking through the bad comments and leaving them in the venue, they are not attached to you and not welcome in your home. I know this seems like a strange suggestion, but many things are fueled by our powerful imaginations, why not let them work for good!!
If you have a 'friend ' who often pops over and causes you to feel bad about yourself , this person is not really your friend. I have mentioned before, but this can never get too much air time, you need to distance yourself from this person. If they pop over unannounced daily, you need to open the door slightly and just mention that now isn't really a good time , hope she understands and thanks anyway for stopping by. Don't stand there and discuss why, you don't need to give any reason why, just because.
It is in people's nature to want to know if you're alright, you just need to say something like- I'm fine, now is just not a good time for me. Give this a try, I guarantee you'll feel quite empowered when you see it working!!
Well, I hope you are able to surround yourself with positive people this week!
Take care until next time.
Deb
How do you deal with the 'friend' who complains a lot and criticizes a fair bit ? When the 'friend ' leaves, you actually feel more down.
This is such a common problem. We allow the people around us to dictate the mood of the social gathering instead of us trying to manipulate it into a great social time. The reason we do that is, primarily , if you're suffering with depression, you don't always have the strength and self esteem to be able to go up against an opinionated person. You are absolutely not alone. The trick with this problem is:
First, acknowledge that this person is ruining the gathering,
Second, decide what you have the strength to do- get up and leave , begin a lively discussion with some around you, or change the subject if the party of people is a small group.
There are always choices in every situation.
Before going out, which for a depressed person can be quite a big deal anyway, decide that you want to have a good time and enjoy yourself. By doing this, you are more likely to take action when someone begins to bring the mood down.
The other thing to mention is : don't take negative comments or criticisms back home with you. As you're leaving the party/restaurant/home, imagine you're walking through the bad comments and leaving them in the venue, they are not attached to you and not welcome in your home. I know this seems like a strange suggestion, but many things are fueled by our powerful imaginations, why not let them work for good!!
If you have a 'friend ' who often pops over and causes you to feel bad about yourself , this person is not really your friend. I have mentioned before, but this can never get too much air time, you need to distance yourself from this person. If they pop over unannounced daily, you need to open the door slightly and just mention that now isn't really a good time , hope she understands and thanks anyway for stopping by. Don't stand there and discuss why, you don't need to give any reason why, just because.
It is in people's nature to want to know if you're alright, you just need to say something like- I'm fine, now is just not a good time for me. Give this a try, I guarantee you'll feel quite empowered when you see it working!!
Well, I hope you are able to surround yourself with positive people this week!
Take care until next time.
Deb
12 January 2011
Coping with depression during tragic events
When you're suffering from depression or are prone to a depressive attack, keeping the tragic events of our world at bay, is very important. The difficulty is, our natural instinct is to want to see what is happening and keep up to date. The reality is, most of us can't do anything about it, so it's important not to take on all the negativity. If you are deeply affected by a tragic event , maybe you can rather think how you can offer help to those in need and spend time organizing that, as opposed to watching the hours of news footage.
There are many tragedies occuring daily around the world. You can't take on these problems because it takes you down. When you are down, it's not just you who is affected, but your whole family. You need to put some strategies in place to keep you going when something touches you deeply.
This does not mean you don't care, rather it means you care enough about yourself and those around you, that you don't get too deeply affected by these events.
Some recommended strategies are:
1. Limit your news footage viewing on the television to twice a week. (or less!)
2. Limit your newspaper reading to twice a week. (or less!)
3. Try to remove yourself from conversations, if possible, when others around you are discussing the tragic event.
4. If helping is what you're good at, think of ways you can help where a tragic event has occurred.
5. You now have hours available to you as you're not watching the news as much or reading the paper, so take up a new hobby or get to something you've been too busy to do!!
I hope your week is calm and focused.
Take care
Deb
There are many tragedies occuring daily around the world. You can't take on these problems because it takes you down. When you are down, it's not just you who is affected, but your whole family. You need to put some strategies in place to keep you going when something touches you deeply.
This does not mean you don't care, rather it means you care enough about yourself and those around you, that you don't get too deeply affected by these events.
Some recommended strategies are:
1. Limit your news footage viewing on the television to twice a week. (or less!)
2. Limit your newspaper reading to twice a week. (or less!)
3. Try to remove yourself from conversations, if possible, when others around you are discussing the tragic event.
4. If helping is what you're good at, think of ways you can help where a tragic event has occurred.
5. You now have hours available to you as you're not watching the news as much or reading the paper, so take up a new hobby or get to something you've been too busy to do!!
I hope your week is calm and focused.
Take care
Deb
05 January 2011
Finding the positives in your depression
When you are trying to win your battle against depression, you need to be aware of the people you've surrounded yourself with. Look around. Are your friends and family positive or negative people? Do they make you feel happy and energized when you're with them or do they make you feel angry, depressed and lacking in motivation?
It's time to be honest with yourself.
I remember a time when I had a couple of friends who were constantly negative. When I finally became aware of this, I decided to distance myself from them and focus on friends who were positive and good for me. It isn't always easy to dstance yourself from certain people as some will constantly phone or pop over. You need to use strategies like this:
On the phone, you need to cut off their conversation and tell them that you're really busy right now and could they possibly email you as then you can get to it later. Repitition is really important here. They will eventually stop calling and you can then send short replies to the emails.
In person, it's important that you tell the person that you've been taking time out for yourself lately and so won't always be available to sit down and chat. Tell them, it's not them, it's just that you're changing your life and need to do things for yourself. I'm sure they will respect that even if they need repitition!!
These are important things to do in your effort to improve your state of mind. It's all about taking the control of your life and who you surround yourself with. If you've married a negative person, you will need to put other strategies in place that allow you to develop your self esteem so you can feel good about yourself and not let them affect you.
Well , I'll leave you to it. Surround yourself with love this week.
Take care
Deb
It's time to be honest with yourself.
I remember a time when I had a couple of friends who were constantly negative. When I finally became aware of this, I decided to distance myself from them and focus on friends who were positive and good for me. It isn't always easy to dstance yourself from certain people as some will constantly phone or pop over. You need to use strategies like this:
On the phone, you need to cut off their conversation and tell them that you're really busy right now and could they possibly email you as then you can get to it later. Repitition is really important here. They will eventually stop calling and you can then send short replies to the emails.
In person, it's important that you tell the person that you've been taking time out for yourself lately and so won't always be available to sit down and chat. Tell them, it's not them, it's just that you're changing your life and need to do things for yourself. I'm sure they will respect that even if they need repitition!!
These are important things to do in your effort to improve your state of mind. It's all about taking the control of your life and who you surround yourself with. If you've married a negative person, you will need to put other strategies in place that allow you to develop your self esteem so you can feel good about yourself and not let them affect you.
Well , I'll leave you to it. Surround yourself with love this week.
Take care
Deb
29 December 2010
Life is what you make it.
Life is definitely what you make of it. If you know that you're going to be alone , or mostly alone during this holiday time, make plans to visit some people/friends/relatives. I know that when you're suffering with depression, very often this is the last thing you feel like doing. It's something that you MUST do. The visit doesn't have to last for a day- an hour or two at the most. The important thing during this slowing down time is that, you have a focus each day. As I've discussed in a previous post, make a list of a few things you'd like to do each day, a fun list to fit the season.
If you must do housework - plan to listen to some funky , motivating music while you work!
If you can think of absolutely no-one that you want to visit, then look around you , plan to spend an hour in the park(weather permitting!) on a picnic rug, reading a book, or pop over to the local library to find some great books or DVD's to rent. Go for a walk along the beach , or for a skate in your local area. Pay attention to your surroundings - take photos, create a holiday collage with your happy snaps....... the list is absolutely endless.
So you see, life is what you decide you want to make of it. I hope during this holiday season, you find someone else to share joy with, if not, share it with yourself !! You're worth it.
Take care
Debxxx
If you must do housework - plan to listen to some funky , motivating music while you work!
If you can think of absolutely no-one that you want to visit, then look around you , plan to spend an hour in the park(weather permitting!) on a picnic rug, reading a book, or pop over to the local library to find some great books or DVD's to rent. Go for a walk along the beach , or for a skate in your local area. Pay attention to your surroundings - take photos, create a holiday collage with your happy snaps....... the list is absolutely endless.
So you see, life is what you decide you want to make of it. I hope during this holiday season, you find someone else to share joy with, if not, share it with yourself !! You're worth it.
Take care
Debxxx
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