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Beating the Blues. Depression Signs and Solutions

Depression is quickly becoming one ofpersonal needs. Meditation is a way many
the biggest health problems in thepeople do this. It is easily learned and
world. According to a study by USAtakes care of the need to unwind. After
Magazine, 75% of doctor visits in the USmeditating, a few minutes rest should be
are for stress and depression relatedtaken before resuming other activities.
illnesses. Clinical depression isYOGA, PILATES OR TAI CHI.
Australia's fastest growing illness. HowAll 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 andbenefit your fitness, balance, strength
Wellbeing found that one in four womenand flexibility. Why not join a class
and one in six men suffered fromtoday? Don't worry, they have
depression. In 20 years, depression willbeginners' classes and cater for all age
be second only to heart disease as thegroups.
nation's biggest health problem. ChancesDIET AND NUTRITION.
are, you may be suffering from stressHealthy eating is an important factor in
and anxiety, even depression. Here arebeating 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 constantHigh levels of stress can make you
work demands.restless and lead to disturbed sleep.
Working more slowly or making moreYou 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 orwhen 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 beingan 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 routineOwning 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", soimmune function improves and perhaps
eloquently put it: "What the caterpillarmore significantly, serotonin levels
calls the end of the world, the Masterincrease". he says.
calls a butterfly."OTHER STRATEGIES.
There is much you can do to reduce youSome of the best ways of dealing with
stress levels {regardless of whetherstress and depression are often the
external stressors change}. Here are 6simplest. 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 linesimple examples. Being grateful for just
therapy for depression, according tobeing alive is another. Yesterday, my
exercise therapist Chris Tzar. "In thewife Ros attended the funeral of a close
coming years, medical practitioners mayfriend who died of cancer. She was 49.
find themselves prescribing exercise andFinally, learning to say no, simplifying
healthy eating habits as frequently asyour 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 totrying to please others.



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