| Depression is quickly becoming one of | | | | personal needs. Meditation is a way many |
| the biggest health problems in the | | | | people do this. It is easily learned and |
| world. According to a study by USA | | | | takes care of the need to unwind. After |
| Magazine, 75% of doctor visits in the US | | | | meditating, a few minutes rest should be |
| are for stress and depression related | | | | taken before resuming other activities. |
| illnesses. Clinical depression is | | | | YOGA, PILATES OR TAI CHI. |
| Australia's fastest growing illness. How | | | | All 3 activities include movements to |
| do you know if you are depressed? | | | | reduce your stress levels. They can also |
| The National Survey of Mental Health and | | | | benefit your fitness, balance, strength |
| Wellbeing found that one in four women | | | | and flexibility. Why not join a class |
| and one in six men suffered from | | | | today? Don't worry, they have |
| depression. In 20 years, depression will | | | | beginners' classes and cater for all age |
| be second only to heart disease as the | | | | groups. |
| nation's biggest health problem. Chances | | | | DIET AND NUTRITION. |
| are, you may be suffering from stress | | | | Healthy eating is an important factor in |
| and anxiety, even depression. Here are | | | | beating the blues. Foods containing |
| some of the warning signs. | | | | omega 3 fatty acids, particularly fish |
| WORK STRESS. | | | | oils, can reduce stress. Increased |
| Fear of going to work. | | | | intake of the minerals magnesium, zinc |
| Conflict with co workers. | | | | and selenium may help. B group vitamins |
| Errors or loss of concentration. | | | | are very important, particularly if you |
| Absenteeism or being physically there, | | | | live or work in a highly stressful |
| but doing little work. | | | | situation. An important benefit with |
| Unusual or unacceptable behaviour. | | | | these nutrients is that they can |
| Aggression or hostility. | | | | increase the level of serotonin [the |
| Accidents or near misses. | | | | feel good hormone] in the brain. |
| Trouble with customers. | | | | QUALITY SLEEP. |
| Feeling unable to cope with constant | | | | High levels of stress can make you |
| work demands. | | | | restless and lead to disturbed sleep. |
| Working more slowly or making more | | | | You need a minimum of 6 hours sleep per |
| mistakes. | | | | night to function effectively. Lavender |
| Poor time management. | | | | oil and chamomile tea can be effective |
| GENERAL STRESS. | | | | sleep inducers. |
| Disturbed sleep. | | | | PETS. |
| Lack of energy or motivation. | | | | Have you noticed how you feel "at ease" |
| Feelings of helplessness or | | | | when in the company of your pet? Do you |
| hopelessness. | | | | have a warm feeling when you see or |
| Physical aches and pains. | | | | stroke a puppy or kitten? Pets can have |
| Poor concentration, memory or being | | | | an extraordinarily positive effect on |
| easily distracted. | | | | our feelings and emotions and a growing |
| Feeling that life is not worth living. | | | | body of research has indicated their |
| Loss of interest in sex. | | | | benefits to our health. |
| Difficulties with home life and routine | | | | Owning a pet has been associated with a |
| daily activities. | | | | reduced risk of heart disease and cancer |
| Feeling easily tired. | | | | as well as a reduction in symptoms of |
| Withdrawal from social activities. | | | | stress, depression and anxiety. |
| Suicidal tendencies. | | | | According to cancer specialist Dr Bernie |
| Sadness, worthlessness. | | | | Siegel, our body chemistry changes when |
| Frequent moaning, groaning and sighing. | | | | we are in the company of pets. "Levels |
| SO WHAT CAN YOU DO? | | | | of the stress hormone cortisol go down, |
| As Richard Bach in "Illusion", so | | | | immune function improves and perhaps |
| eloquently put it: "What the caterpillar | | | | more significantly, serotonin levels |
| calls the end of the world, the Master | | | | increase". he says. |
| calls a butterfly." | | | | OTHER STRATEGIES. |
| There is much you can do to reduce you | | | | Some of the best ways of dealing with |
| stress levels {regardless of whether | | | | stress and depression are often the |
| external stressors change}. Here are 6 | | | | simplest. Spending time with nature |
| of the best. | | | | {such as a park or beach},spending time |
| EXERCISE. | | | | with friends, smiling, being happy, |
| There is growing evidence that exercise, | | | | laughing, having fun and looking for the |
| and in particular strength training, | | | | positive aspects of life, are just a few |
| should be provided as a first line | | | | simple examples. Being grateful for just |
| therapy for depression, according to | | | | being alive is another. Yesterday, my |
| exercise therapist Chris Tzar. "In the | | | | wife Ros attended the funeral of a close |
| coming years, medical practitioners may | | | | friend who died of cancer. She was 49. |
| find themselves prescribing exercise and | | | | Finally, learning to say no, simplifying |
| healthy eating habits as frequently as | | | | your life and reducing your commitments, |
| drugs," he says. | | | | may be very helpful too. It may be time |
| MEDITATION. | | | | to nurture "you" rather than always |
| Take time out to be quiet and attend to | | | | trying to please others. |