depression – Page 2

Mindfulness exercises for depression

July 10, 2015 By Kay Walker

One form of therapy that helps with depression is mindfulness. It has been show as a highly effective method to help resolve the symptoms of depression. (See mindfulness-based cognitive therapy article)

Mindfulness exercises for depression

What is mindfulness?

Mindfulness is the act of maintaining moment-by-moment awareness of your thoughts, feelings, the sensations your body experiences, as well as, your surroundings. It involves being non-judgmental of each experience that you observe. From this perspective there is no morality, no “right” or “wrong”.

The practice comes from the fundamentals of Buddhist meditation. In 1979 a secularized version of mindfulness was used in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), that was launched at the University of Massachusetts Medical School.

This new form of mindfulness can also be practiced without mediation. It is done while you conduct yourself as you would normally, though you do it with a heightened sense of awareness to what’s going on during the present moment.

What’s the purpose of mindfulness?

The purpose of mindfulness is to heighten your sense of awareness of yourself. This way you learn to see yourself from a perspective an outside view. You see in yourself as another person may experience you. The notion is that when you learn to see yourself more clearly you can learn how to deal with your thoughts, feelings and behaviors in a way that is proactive and beneficial for what you truly desire.

Mindfulness training teaches you:

How to notice what you experience at any given moment. Being in a mindful state is like observing an object under a microscope. You don’t just see the object, you see all facets of the object.
Be aware of your sensations and your breathing, and avoid reacting to negative emotions.
Recognize your thoughts and how they create your emotional experience. Learn that your thoughts and feelings change, and are not based in reality.
Get more joy out of life by being hyper-focused on the experience of life.

A quick exercise in mindfulness: An easy way to understand mindfulness is to take five minutes to do this quick exercise:

Prepare a small segment of orange. If you don’t have an orange you can use a different piece of fruit, or a small piece of food (like chocolate).
Set a five-minute timer.
Sit in a quiet place with little distractions.
From the moment you start the timer you will spend five minutes examining the orange (or piece of food). Look at it as if you are looking at it under a microscope. Observe the texture of its peel. Observe it’s pulp. Observe the color. Smell the orange. Now put the orange in your mouth. Feel the way it feels. Take a bite. Taste it but don’t indulge in the flavor. Mindfulness is about observing how something is without judgement. If you have thoughts about how good it tastes acknowledge your thoughts and bring your awareness back to the orange. Experience the orange for the entire five minutes.

Spending five minutes observing an orange may seem silly. The point is to learn how to refine your awareness. It’s also to learn to accept how things are, to accept reality without judging it. Mindfulness practice helps you to understand why you do the things you do. When you understand that you are doing something, or what thoughts are involved in making you behave in ways you don’t want to, you can learn to choose new ways of handling situations.

Types of major depression

June 29, 2015 By Kay Walker

There are six common types of major depression and they are listed with symptoms below.

Types of major depression

Major depressive disorder, also referred to as unipolar depression

Interferes with ability to function
Affects all areas of life – relationships, work, sleep eating
Episodes may occur several times in a person’s life
Slowed movements, speech and thinking, speak less, some stop speaking
Have recurring thoughts about their own death – range from thinking about it to seriously considering

Manic-depressive disorders, more commonly known as bipolar disorder

Serious mental illness involving episodes of depression that alternate with mania. Mania is feelings or greatness and elation, sudden energy, and feeling uncontrollable power. Sometimes depression and mania occur simultaneously shifting from one to the other rapidly.

Dysthymic disorder

Milder form of depression that lasts longer.
Feeling of melancholy
Unable to get really excited about life
Can still function but feel gloomy

Seasonal Affective disorder

Often brought on in the winter months, though it can occur as a reverse
Could be a result of disruption of circadian rhythm or lack of Vitamin D
Full spectrum lights can help
Less that 2% of people in Florida have SAD, while 10% of people in New Hampshire do

Psychotic depression

15% of depressed people experience delusions or hallucinations
Often need to be hospitalized to prevent themselves from suicide

Postpartum depression

4 weeks – year after a woman gives birth
Most women experience baby blues, postpartum is far more severe
May involve delusions or hurting themselves or their newborn
Many women feel a great amount of guilt
10% of new mothers

How art therapy can help relieve depression

June 24, 2015 By Kay Walker

Art is an incredible tool to use when you feel depressed. It is a way to divert thoughts about your pain temporarily to get some relief. It can also encourage you to feel some pleasure, at the same time you feel depressed. It can include watching a form of entertainment, listening to music, or even creating a piece of visual art.

When I was in the hospital being treated for depression, there was great emphasis on art as a tool to escape and ease symptoms of mental and physical pain.

How art therapy can help relieve depression

Here are some of the art activities I used as therapeutic tools:

I listened to music and was able to get some enjoyment from life. The words helped me focus my thoughts. I listened to songs that reminded me that life would get better.

I watched funny shows. Even when I couldn’t laugh I could appreciate that these shows were funny. I remembered what it was like to enjoy the shows when I was healthy. I remembered how pleasurable they were.

Visual art projects helped me escape from negative thoughts. I created art pieces that made me feel as sense of a accomplishment at a time in my life where my body and energy levels restrained my actions.

Using visual art therapy:

I found visual art projects to be the most helpful for depression. Though, there are times that using art as a therapeutic tool can be frustrating. Here are some rules to help you using art to relieve symptoms of depression:

Here are the rules for using art as therapy:

Choose a simple art task: Don’t try to create a masterpiece if you are not a regularly practiced artist, and especially if you think you have no artistic skill. That’s not what this is about. It’s about losing yourself in a project that requires you to focus on something beautiful and inspiring. Choose an art project that a Grade 3 student would do such as: Coloring a picture, painting with your fingers, or painting a piece of clay.
Keep it to yourself unless you feel like sharing. Creating a piece of art for the purpose of therapy and enjoyment can be personal. You don’t need to make something you think other people will love. It’s more about exploration. You don’t need to share your piece. If you want to go for it. But make sure you are comfortable with constructive criticism.
Stop if you get frustrated. If the project you chose is making you irritable, angry, or mad at yourself, it’s time to stop. Clearly this isn’t a relaxing process. Stop. Throw away the piece you are working on (or come back to it another time) and start again later.

If you’re interested in losing your mind in art, here is list of suggested projects. It’s hard to go wrong with these art projects:

Paint ceramics. Go an art supply store and purchase a piece of clay that inspires you. Buy some acrylic paints and clear glaze.
Get a coloring book and color in a pictures.
Purchase a paint by numbers kit.
Use acrylic paints on a canvas, and props, like plastic forks and knives, to make paint an abstract picture.
Learn how to Zentangle. It’s very relaxing design technique. Anyone can create a beautiful picture.

Who can diagnose depression?

May 31, 2015 By Kay Walker

There are five types of doctors that can formally diagnose major depression. Below is a comprehensive list with descriptions.

Who can diagnose depression?

Here is a list of the only doctors that can formally diagnose depression:

General Practitioner (GP) – commonly referred to as an MD, medical doctor, or “family doctor”. A physician trained in all illnesses and injuries that can affect human biology. They treat both acute and chronic illnesses. They can prescribe medications.
Psychiatrist: A doctor who has chosen to specialize in mental health (illness that affects human biology). They are trained in general medicine first, then specialize. So, understand all medical issues, though they have a deeper understanding than a doctor would of mental health issues.
Psychologist: A Ph.D specialist trained in mental health. They can diagnose you but they are not true M.D.’s. That means, they can only provide you with therapeutic solutions, but cannot prescribe medications.
Nurse Practitioner (NP): A nurse practitioner (NP) is a registered nurse with advanced understanding in medical science and clinical application. They often take a more holistic approach to treatment that involves assessing patients by considering total wellness.
Naturopathic doctor (ND): Physicians trained in natural treatment methods. An ND’s approach involves a combination of traditional medicine and natural healing methods such as using herbal supplements holistic or learning prevention tactics. Most ND’s work in private practices, hospitals, and clinics across North America.

Health professionals that cannot formally diagnose depression -, but can help you understand if you might be depressed – are: Crisis workers, Therapists (with a Masters degree), Social Workers, Mediators, Dietitians, Nutritionists, Suicide Preventionist Experts, Life Coaches, Nurses, Pastoral Therapists, Addictions Counsellors

Who should you see first?:

If you’re experiencing symptoms of depression, they have lasted at least two weeks, and they are affecting your ability to function, your first step is to go see a medical doctor. That is, you need to go see a general practitioner – your family doctor or a doctor at a local clinic . They are trained in all disorders of the body, and this includes the brain. They are easier, and in most cases, less expensive than a psychiatrist, and they will be able to refer you to one if you need to see one.

Depression is a symptom that appears with many other illnesses. Sometimes it takes a deep investigation that involves other physical tests (like blood tests) to rule out all other conditions.

When your GP thinks you might have a mental illness he will refer you to a psychiatrist so, save yourself the hassle of sourcing one yourself. And if he diagnoses you with a mental health issue without having you see a psychiatrist, ask for a referral.

You should always get a second opinion, and it is best to get it from a physician that is trained in the type of illness its been suspect you’re dealing with. A psychiatrist will also consider counseling-type therapies. These are as important (if not more) than simply taking a prescribed mediation.

Remember: Your body is your foundation:

Depression is complicated. Some people get better without medications. Some people need medication to live and feel happy. Some people will feel better when they make major life changes. Some people need to do all of the above.

What’s important to understand is that while assessing lifestyle choices is often a crucial part of feeling better, ensuring your body is functioning properly is as important. If you have a hormonal imbalance or brain chemical issue, you can take all the actions in the world and it won’t help lift your mood.

What all suicidal people have in common

March 10, 2015 By Kay Walker

There is one common denominator shared by all individuals considering suicide. Every person who wants to take their life is suffering from: Major depression, also known, as clinical depression.

Happy people don’t want to end their lives. They look forward to most days and understand life it is not always perfect. Depressed people, on the other hand, do. They see life as exhausting and painful. And if they don’t see an end to the pain is possible in the near future, suicide can seem like the only logical way out.

What all suicidal people have in common: Major Depression

Definition and self-diagnosis checklist for Major Depression:

North America’s popular medical web site, WebMD.com defines Major Depression this way:

Most people feel sad or low at some point in their lives. But major depression is marked by a depressed mood most of the day, particularly in the morning, and a loss of interest in normal activities and relationships – symptoms that are present every day for at least 2 weeks.

Diagnosing depression: What criteria do health professionals use to diagnosis severe depression?

Health professionals use the DSM-V, a medical text that lists the diagnostic criteria for all neurological disorders (illnesses that affect brain chemistry), to formally diagnosis depression. Below, is the outline they use.

DSM-V Criteria for Major Depressive Disorder:

Five (or more) of the following symptoms have been present during the same 2- week period and represent a change from previous functioning; at least one of the symptoms is either (1) depressed mood or (2) loss of interest or pleasure.

[Note: Do not include symptoms that are clearly due to a general medical condition, or mood-incongruent delusions or hallucinations.]

Depressed mood most of the day, nearly every day, as indicated by either subjective report (e.g., feels sad or empty) or observation made by others (e.g., appears tearful). Note: In children and adolescents, can be irritable mood.
Markedly diminished interest or pleasure in all, or almost all, activities most of the day, nearly every day (as indicated by either subjective account or observation made by others).
Significant weight loss when not dieting or weight gain (e.g., a change of more than 5 percent of body weight in a month), or decrease or increase in appetite nearly every day. Note: In children, consider failure to make expected weight gains.
Insomnia or hypersomnia nearly every day.
Psychomotor agitation or retardation nearly every day (observable by others, not merely subjective feelings of restlessness or being slowed down).
Fatigue or loss of energy nearly every day.
Feelings of worthlessness or excessive or inappropriate guilt (which may be delusional) nearly every day (not merely self-reproach or guilt about being sick).
Diminished ability to think or concentrate, or indecisiveness, nearly every day (either by subjective account or as observed by others).
Recurrent thoughts of death (not just fear of dying), recurrent suicidal ideation without a specific plan, or a suicide attempt or a specific plan for committing suicide.

a) The symptoms cause clinically significant distress or impairment in social, occupational or other important areas of functioning.

b) The symptoms are not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or a general medical condition (e.g., hypothyroidism).

If you fit into the above criteria, you could have Major Depression. If you believe that is your diagnosis, you should continue to read the literature on this page. It will help you now while you wait to get professional help.