Drinking Coffee Link to the Depression Symptoms

When I started to work on the article, exploring causal relationship between coffee and depression, I was not quite sure what category this post will belong: to the depression causes, or to the depression cures. There is no doubt, that there should be some link between these two. To my surprise, the amount of studies trying to examine the relationship is quite limited, and the results, and following recommendations are quite controversial. Following the detailed review of all the materials, I decided to place the post in the cure category, and I will try to explain this decision.

How Coffee Works on your Body and Mind?

When you drink coffee, or any other caffeinated drink, as a matter of fact, whether it's a soft drink, caffeinated tea or energy drink  – the caffeine uptake will put your body on the special internal rollercoaster. Upon consumption, caffeine begins its effects by initiating uncontrolled neuron firing in your brain. This excess neuron activity triggers your pituitary gland to secrete a hormone that tells your adrenal glands to produce adrenalin. Therefore, caffeine puts your body in this "fight-or-flight" state, which might not be quite necessary for you risk-free daily job at your computer desk. And there is a payout coming later. When this adrenal high wears off, you feel more fatigue, irritability, headache or confusion.

Stephen Cherniske in his book, Caffeine Blues explains your body's "perspective" of this constant state: "Imagine you lived in a country that was always under threat of attack. No matter where you went, there was a perpetual state of alert. Not only that, but your defenses were constantly being depleted and weakened. Does that sound stressful? Caffeine produces the same effect on your body, like fighting a war on multiple fronts at the same time." Cherniske calls your body's constant state of alert "caffeinism," which is characterized by fatigue, anxiety, mood swings, sleep disturbance, irritability and depression.

A dosage of 50 to 100 mg caffeine, the amount in one cup of coffee, will produce a temporary increase in mental clarity and energy levels while simultaneously reducing drowsiness. It also improves muscular-coordinated work activity, such as typing. Through its CNS stimulation, caffeine increases brain activity; however, it also stimulates the cardiovascular system, raising blood pressure and heart rate. It generally speeds up our body by increasing our basal metabolic rate (BMR), which burns more calories.

Can Caffeine Cause Depression?

After reviewing the coffee effect on the body, it would seem more likely, that caffeine would cause anxiety rather than depression – which is true for some people. On the other hand, there is a possibility that caffeine makes the symptoms of depression worse in several ways. One way is by increasing levels of the stress hormone cortisol – a hormone produced by the adrenal gland that’s associated with feelings of depression.

Other consideration should be taken in an account. Caffeine usually increases energy levels and boosts alertness initially, but this is followed several hours later by a “crash” where a person feels fatigued and wiped out. In a person who’s already depressed, this can make the symptoms worse – or lead to a cycle of drinking caffeine all day just to stay functional. Caffeine also causes rapid fluctuations in blood sugar levels which can worsen the symptoms of depression.

Validity of these warnings has been confirmed by research results, completed in Kansas State University, checking the hypotheses that drinking caffeinated coffee can lead to feelings of depression. Commenting on the study results, scientists explained that caffeine only increases energy temporarily. When caffeine is consumed, it begins to lower the level of sugar in the body's blood supply. About 4 hours after drinking the coffee, the body experiences significantly low blood sugar levels, which causes feelings of depression and fatigue.

And finally multiple studies have proven that stopping abruptly caffeine consumption can worsen depression if you regularly consumed it before, remaining regular withdrawal symptoms in the process of cleansing from other drugs as nicotine, for example. Quitting caffeine can also cause other signs and symptoms such as headaches, fatigue and irritability.

Coffee as Mild Antidepressant

To be fair, we should also present another side of a story. Several recent studies have shown that coffee may function as an antidepressant, acting on the central nervous system and has mild antidepressant effects.

Coffee and Depression studies have found that drinking coffee reduced the rate of suicide in the large demographic populations observed.

The first study that raised the topic of coffee as an antidepressant was done in 1993. In this study, which included the relationship between Coffee and Depression, Kaiser Permanente Medical Care Program studied 128,934 nurses and found that coffee drinkers were significantly less likely to commit suicide than nondrinkers.  This Nurse’s Health Study did not go so far as to establish a causal relationship between coffee drinking and the drop in the suicide rate as far as coffee and depression goes. The study stated that it could be that the coffee itself had little to do with it, but that people who drink coffee share other characteristics that make them less likely to commit suicide.

A second study on coffee including this relationship confirmed these controversial findings and went farther as to state that it was the coffee that dropped the suicide rate. This study was especially noteworthy, as it was large-scale and adjusted for a wide range of other factors.

Published in the Archives of Internal Medicine in 1996, the study followed more than 86,000 registered nurses in the United States between 34 and 59 years of age for ten years. Dr. Ichiro Kawachi, an epidemiologist at Harvard Medical School who led this study, looked at the data from the Kaiser study hoping to dispute their findings. Instead of what he expected to find, he confirmed the original study’s results with his own: using coffee as an antidepressant reduced the suicide rate in these nurses.

Dr. Kawachi discovered that the nurses he studied who drank two to three cups of coffee a day were one-third less likely to commit suicide as those who didn't drink any. The nurses who drank more than four cups of coffee a day were 58% less likely to commit suicide than their colleagues who drank less. This study of female nurses found eleven suicides among those who drank two to three cups of caffeinated coffee per day, compared with twenty-one cases among those who said they almost never drank coffee.

Dr. Kawachi suggested that whether it is the caffeine or some other coffee ingredient, coffee does seem to have at least a mild antidepressant effect. The caffeine in coffee may have mood-elevating actions through effects on neurotransmitters such as dopamine and acetylcholine.

Summary

1.       Moderate amount of the caffeinated drinks consumption may have slight positive effect on the depressive symptoms appearance, especially for people performing the stressful and complicated job functions. Mild antidepressant and stimulating effect helps the body to “wake up” and got to work. Moderation is a key, since excessive amount of the daily dose of caffeine may cause the body to get “over burnt”, draining physical and emotional energy out.

2.       The Mayo Clinic suggested that there is still no substantial link been found connecting directly caffeine and depression. Instead, the depression may be linked to a lack of sleep related to caffeine. Having a good night sleep is very important, so do not drink coffee or any other caffeinated drinks in the evening. It is recommended to confine your coffee drinking to before noon as a general rule.

3.       Depression symptoms may occur as a result of caffeine withdrawal, especially among people who consume caffeine regularly. An individual withdrawing from caffeine because of a chronic toxic overdose may experience symptoms of withdrawal including headache, nausea, nervousness, reduced alertness and depressed mood. These symptoms are most acute during the first 20-48 hours, but they may persist for as long as 7 days. Discontinuation of caffeine at even a moderate intake can lead to these symptoms.

4.       While proven link between caffeine and depression has to be discovered yet, scientists claim that there should be no relations between decaffeinated coffee and depression symptoms, focusing on caffeine as the primary troublemaker.

5.       And final, but very important point: if you drink coffee, at least do not feel guilty about that!

Sources and Additional Information:

http://www.naturalnews.com/012352.html

http://menopausesymptomstheweirdones.com/herbal-remedies-for-stress-anxiety/can-caffeine-cause-depression/

http://www.ultimate-coffees-info.com/coffee-and-depression.html

http://www.medsafe.govt.nz/profs/puarticles/caffeine.htm

http://www.answerbag.com/q_view/1937838

Islam’s View on Clinical Depression

The Islamic system aims to create balance in a Muslim’s life, by putting life matters into perspective, rearranging priorities accordingly, and harmonizing all circles of relationships between the individual and his inner and outer environments:



“Seek the life to come by means of what God granted you, but do not neglect your rightful share in this world. Do good to others as God has done good to you. Do not seek to spread corruption in the land, for God does not love those who do this” (Quran, 28:77)

People feel depressed or sad when this harmonious emotional and hormonal equilibrium is disturbed, in which case Islam steps in, not to condemn the feeling, but to offer a solution for regaining psychological and mental balance.

Can a Muslim be Depressed?

To become Muslim, you submit your will to God alone and no one else, and you believe and trust that He will take good care of you, no matter what happens, as long as you keep your side of the relationship with Him. You admit your limitations as a human, so you go through life looking ahead positively, worrying only about what’s in your knowledge and ability as a human, and you leave the rest to God’s wisdom.

Existential concerns can cause serious distress as one tries to understand: why am I here, where am I going, what’s the point of living if I’m going to die anyway? As a Muslim, you get affected by life’s troubles and disturbing thoughts like everyone else, but you’re well equipped to deal with them because you have a clear roadmap of where you came from, where you’re going and why, so you have a head-start having this fundamental knowledge from its source. In other words, you’re resistant to existential emptiness, your focus is on taking control of your life to make the most of it according to the purpose it was given to you for, and you make decisions that won't cause you to feel worse in bad times.

Someone who feels completely lost and alone in the face of a crisis would be hopeless, helpless and depressed, but someone who constantly feels supported by a compassionate God who genuinely cares, who listens to desperate pleas, and who grants generous help, has a better chance of getting back on track much faster because there is a strong helping hand to reach for while dealing with life’s troubles.

Is Depression Condemned in Islam?

From a social viewpoint it can be said without any misgivings that a true Muslim can never suffer from the clinical depression. The answer lies in this fundamental understanding, which governs (or should govern), a Muslim’s life: his life with all its ups and downs is a trial.

“No affliction comes about but by Allah’s permission; and whoever believes in Allah, He guides aright his heart; and Allah is Knower of all things.”(Quran, 64:11)

Therefore for a Muslim, difficulties, suffering, failures and adversities are nothing but a test from Almighty God. Perhaps as vital for the continuation of life as is oxygen for breathing. It cannot be that life goes on at a relative level of poverty or affluence till the end. The crests and troughs of this wave of life have an implicit existence. Every rise is sooner or later followed by a fall.

However, Islam doesn’t require us to be superhuman. If one experiences negative feelings, he is encouraged to resist them with positive thoughts and actions if possible, or to seek professional help if the case is clinical, exactly like any other form of illness.

We’re required to take charge of our lives since we’re accountable for our deeds and decisions, both for ourselves and for others who will be affected. We’re not allowed to hate or harm ourselves; instead we’re taught dignity, self respect and protection; both as a right and a duty:

“And make not your own hands contribute to your destruction; but do good; for Allah loves those who do good.” (Quran, 2:195)

“Nor kill or destroy yourselves: for verily Allah has been to you Most Merciful!” (Quran, 4:29)

Self hatred results from low self esteem in reaction to feelings of worthlessness, hopelessness, or guilt. A Muslim feels dignified and honored because The Creator bestowed upon him special privileges:

“We have honored the children of Adam and carried them by land and sea. We have provided good sustenance for them and favored them specially above many of those We have created” (Quran, 17:70)

And even if you’ve committed the worst sins, you always have hope of God’s mercy:

“And never give up hope of Allah's soothing Mercy: truly no one despairs of Allah's soothing Mercy, except those who have no faith.” (Quran, 12:87)

There is no place for despair because you have confidence in knowing that it’s God Himself who is in charge of everything, the All Seeing, All Knowing, and All Fair and Wise God:

“And for those who fear Allah, He always prepares a way out, and He provides for him from sources he never could imagine. And if anyone puts his trust in Allah, sufficient is Allah for him. For Allah will surely accomplish His purpose: verily, for all things has Allah appointed a due proportion.” (Quran, 65: 2-3)

You’re certain there is no impossible situation which has no solution:

“So, verily, with every difficulty, there is relief: Verily, with every difficulty there is relief.” (Quran, 94: 5-6)

You also have a simple and effective prescription against transient grief and anxiety:

(O Allah, I am Your slave, son of Your slave, son of Your female slave, my forelock is in Your hand, Your command over me is forever executed and Your decree over me is just. I ask You by every Name belonging to You which You named Yourself with, or revealed in Your Book, or You taught to any of Your creation, or You have preserved in the knowledge of the unseen with You, that You make the Qur’an the life of my heart and the light of my breast, and a departure for my sorrow and a release for my anxiety)’

The Prophet Muhammad (peace be upon him) said: “No person suffers any anxiety or grief, and says (this supplication) but Allah will take away his sorrow and grief, and give him in their stead joy.”

Living with Depression

Many Muslim scholars have given us tips on how to deal with depression and guidelines on how we can renew our spiritual life. The Medicine of the Prophet recommends (and explains) these steps for those needing a spiritual cure for depression:

Acknowledge that God is free from injustice and that He would not cause any hardships without a reason. Confess that any imperfection and failure are one's own. Putting the blame on others is worthless. "Everything good that happens to you (O Man) is from God; everything bad that happens to you is from your own actions" (Quran, 4:79).  

Solicit God's help through prayer and supplication. Rather than asking, "Remove me from this despair (as if you are a victim), instead ask, "Help me find the source of this despair so it can be removed and I may be a better person." Ibn Abass narrated that God's messenger said, "When one is overwhelmed with worries or dispiritedness, one should oft-recite: There is no will or power except Allah."

Confirm your dependence on Allah and that you move according to divine plan. "And if God touches thee with affliction, none can remove it but He: if He touches thee with happiness, He has power over all things" (Quran, 6:17).

Strive to live according to the Quran and Hadith every moment of every day - not just during in prayers or while in the mosque.

Ask forgiveness for your sins and repent your wrongdoing. A Hadith says to recite, "Lord, I seek refuge in You from distress and cowardice. I seek refuge from weakness and procrastination, from stinginess and cowardice. I seek refuge in You from indebtedness and from subjugation to people's inequity."

25 Ways to Deal with Stress and Anxiety (by Abdul Malik Mujahid)

Stress is life. Stress is anything that causes mental, physical, or spiritual tension. There is no running away from it. All that matters is how you deal with it. This article does not deal with the factors of stress, anxiety, and depression, nor is it a clinical advice. If you feel depressed, you are not alone. It has been estimated that 75 to 90 percent of all visits to primary care physicians in America are for stress-related problems. This is why it is wise to consult a doctor if you are having physical symptoms of stress. However, here are some tips that can help from a spiritual perspective. Please send us your feedback so that we can improve this article Insha Allah.



Torture. Beatings. Loss of property. The death of loved ones. These were just some of the enormous challenges the Muslims of Makkah faced in the seventh century following their acceptance of Islam in fiercely tribal and polytheistic Makkah.



Detention. Harassment. Beatings. Discrimination. Loss of Job. Profiling. Hate Crimes. Constant media attention. Surveillance. These are just some of the challenges Muslims in America today face, post-9/11. Like our predecessors in Makkah, we have begun to face great stress, anxiety, and pressure, more than ever in our recent history on this continent, although Muslims who were brought here as slaves faced worse than what we can even imagine.



1. Ask Him. He Listens: Dua



Turn each anxiety, each fear and each concern into a Dua (supplication). Look at it as another reason to submit to God and be in Sajdah (prostration), during which you are closest to Allah. God listens and already knows what is in your heart, but He wants you to ask Him for what you want. The Prophet said: Allah is angry with those who do not ask Him for anything (Tirmidhi).



The Prophet once said that in prayer, he would find rest and relief (Nasai). He would also regularly ask for God’s forgiveness and remain in prostration during prayer praising God (Tasbeeh) and asking for His forgiveness (Bukhari).



Allah wants you to be specific. The Prophet advised us to ask Allah for exactly what we want instead of making vague Duas. Dua is the essence of worship (the Prophet as quoted in Tirmidhi).



"Call on your Lord with humility and in private: for Allah loveth not those who trespass beyond bounds. Do not make mischief on the earth, after it hath been set in order, but call on Him with fear. And longing (in your hearts): for the mercy of Allah is (always) near to those who do good"  (Quran 7:55-56).



2. Tie your Camel: Do your Part



One day Prophet Muhammad, peace and blessings be upon him, noticed a Bedouin leaving his camel without tying it. He asked the Bedouin, "Why don't you tie down your camel?" The Bedouin answered, "I put my trust in Allah." The Prophet then said, "Tie your camel first, then put your trust in Allah" (Tirmidhi).



Muslims must never become fatalistic. Although we know only Allah is in control and that He has decreed all things, we are each responsible for making the right choices and doing the right thing in all situations of our lives. We must take action (link to planning articles on SV). We must work to alleviate the hardships we, our families and our communities face.



Ask yourself the following questions if you are worried about the state of the world: are you part of the peace movement? Is your Masjid part of the peace movement? Are you part of an interfaith group with an agenda of peace and justice? Are you working with a group fighting discrimination? If your answer is no, it is time that you sat down to plan your share of time and money in finding solutions to the problems you face. "Verily Allah does not change men’s condition unless they change their inner selves" (Quran 13: 11).



Turn each worry into a Dua and each Dua into an action plan. That will show your commitment to your request and will focus your energy in the right direction.



3. Remember that human responsibility is limited



While we need to carry out our duty to the best of our abilities, always remember that you don't control the outcome of events. Even the Prophets did not control the outcome of their efforts. Some were successful, others were not. Once you have done your duty, leave the results to Allah. Regardless of the results of your efforts, you will be rewarded for the part you have played.



However, never underestimate your abilities. Understand the concept of Barakah (blessings from Allah) and remember that Allah can and Insha Allah will expand them if you are sincerely exerting your energies for the right path.



4. Leave the world behind you five times a day



Use the five daily prayers as a means to become more Hereafter-oriented and less attached to this temporary world. Start distancing yourself as soon as you hear Adhan, the call to prayer. When you perform Wudu, keep repeating Shahada, the declaration of faith, as water drops slip down your face, hands, arms, and hair. When you stand ready to pray, mentally prepare yourself to leave this world and all of its worries and stresses behind you.



Of course, Shaytan will try to distract you during prayer. But whenever this happens, go back and remember Allah. The more you return, the more Allah will reward you for it. Also, make sure your Sajdas (prostrations) are talking Sajdas, in which you are really connecting to God and seeking His Mercy, praising Him, and asking His forgiveness.



5. Seek help through Sabr



Seek help through Sabr and Salat (Quran 2:45). This instruction from Allah provides us with two critical tools that can ease our worries and pain. Patience and prayer are two oft-neglected stress busters. Sabr is often translated as patience but it is not just that. It includes self-control, perseverance, endurance, and a focused struggle to achieve one’s goal. Unlike patience, which implies resignation, the concept of Sabr includes a duty to remain steadfast to achieve your goals despite all odds.



Being patient gives us control in situations where we feel we have little or no control. ‘We cannot control what happens to us but we can control our reaction to our circumstances’ is the mantra of many modern-day self-help books. Patience helps us keep our mind and attitude towards our difficulties in check.



6. Excuse Me! You are Not Running the World, He is.



It is important to remind ourselves that we don’t control all the variables in the world. God does. He is the Wise, the All-Knowing. Sometimes our limited human faculties are not able to comprehend His wisdom behind what happens to us and to others, but knowing that He is in control and that as human beings we submit to His Will, enriches our humanity and enhances our obedience (Uboodiah in Arabic) towards him. Read the story of the encounter of Moses with the mysteries behind God’s decision (Quran: 18:60-82). Familiarize yourself with God's 99 Names, which are also known as His Attributes. It is a powerful way of knowing Him.



"God-there is no deity save Him, the Ever-Living, the Self-Subsistent Fount of All being. Neither slumber overtakes Him, nor sleep. His is all that is in the heavens and all that is on earth. Who is there that could intercede with Him, unless it be by His leave? He knows all that lies open before men and all that is hidden from them, whereas they cannot attain to aught of His knowledge save that which He wills them to attain. His eternal power overspreads the heavens and the earth, and their upholding wearies Him not. And He alone is truly exalted, tremendous." (Quran,  2:255).



The Prophet recommended reading this verse, known as Ayat al kursi, after each prayer, Allah’s peace and blessings be upon him. Once Ali, may Allah be pleased with him, approached the Prophet during a difficult time and he found the Prophet in Sajda, where he kept repeating "Ya Hayy Ya Qayyum", words which are part of this verse.



7. Birds Don’t Carry their Food



Allah is al Razzaq (the Provider). "How many are the creatures that carry not their own sustenance? It is Allah Who feeds them and you, for He hears and knows all things (Quran 29:60)." By reminding yourself that He is the Provider, you will remember that getting a job or providing for your family in these economically and politically challenging times, when Muslims are often the last to be hired and the first to be fired, is in God’s Hands, not yours. As Allah says in the Quran: "And He provides for him from (sources) he never could imagine. And if anyone puts his trust in Allah, sufficient is (Allah) for him. For Allah will surely accomplish His purpose. Verily, for all things has Allah appointed a due proportion (Quran, 65:3).



8. God controls Life and Death



If you fear for your physical safety and security, remember that only Allah gives life and takes it back and, that He has appointed the time for it. No one can harm you except if Allah wills. As He says in the Quran: "Wherever you are, death will find you out, even if you are in towers built up strong and high!" (Quran,  4:78).



9. Remember that life is short



It's easy to get caught up in our own stress and anxiety. However, if we remember that our life is short and temporary, and that the everlasting life is in the Hereafter, this will put our worries in perspective.



This belief in the transitory nature of the life of this world reminds us that whatever difficulties, trials, anxieties, and grief we suffer in this world are, Insha Allah, something we will only experience for a short period of time. And more importantly, if we handle these tests with patience, Allah will reward us for it.



10. Do Zikr, Allah, Allah!



"… without doubt in the remembrance (Zikr) of Allah do hearts find tranquility" (Quran 13:28).



If you commute, use your time in Zikr. Pick any Tasbeeh and do that instead of listening to the radio or reading the newspaper. Maybe you can divide it up between Zikr and planning. Personally, I recite the Tasbeeh of "Subhana Allahe wa be hamdihi, subhan Allahil Azeem" 100 times as I drive. The Prophet taught us these two short phrases which are easy to say but will weigh heavy on our scale of good deeds in the Hereafter.



When your heart feels heavy with stress or grief, remember Allah and surround yourself with His Zikr. Zikr refers to all forms of the remembrance of Allah, including Salat, Tasbeeh, Tahmeed, Tahleel, making supplication (Dua), and reading Quran.



"And your Lord says: ‘Call on Me; I will answer your (prayer)…" (Quran,  40:60)



By remembering Allah in the way He has taught us to, we are more likely to gain acceptance of our prayers and His Mercy in times of difficulty. We are communicating with the only One Who not only Hears and Knows all, but Who can change our situation and give us the patience to deal with our difficulties.



"Remember Me, and I shall remember you; be grateful to Me, and deny Me not" (Quran, 2:152).



11. Relying on Allah: Tawakkul



When you awaken in the morning, thank Allah for giving you life after that short death called sleep. When you step out of your home, say 'in Your Name Allah, I put my trust in Allah, and there is no power or force except with Allah' (Bismillahi Tawakal to al Allah wa la hawla wa la quwwata illa billah). At night, remember Allah, with His praises on your lips.



Once you have established a plan you intend to follow through on to deal with a specific issue or problem in your life, put your trust in the most Wise and the All-Knowing. "When you have taken a decision, put your trust in Allah" (Quran, 3: 159).



Rely on Allah by constantly remembering Him throughout your day. When you lay down to sleep, remember that sleep is death. That is why one of the recommended supplications before going to sleep is "with Your (Allah's) Name I die and become alive".



12. Connect with other human beings



You are not alone. Muslims are not alone. We are not suffering in silence. There are millions of good people who are not Muslim with beautiful hearts and minds. These are people who have supported us, individually and collectively, post-9/11, by checking up on us and making sure we are safe. These are individuals and organizations who have spoken up in defense of Muslims as we endured harassment and discrimination.



We must think of them, talk to them, connect with them, and pray for them. Through our connections, we will break the chain of isolation that leads to depression and anxiety.



13. Compare your dining table with that of those who don't have as much as you do



The Prophet said: Whenever you see someone better than you in wealth, face or figure, you should look at someone who is inferior to you in these respects (so that you may thank Allah for His blessings) (Bukhari, Muslim).



Next time you sit down to eat, eye the table carefully. Check out the selection of food, the quality, the taste, the quantity, and then think of the millions of others who don't have even half as much. The Prophet's Hadith reminds us of this so that we can appreciate and thank God for all that we have.



Also remember that the Prophet only encouraged us to compare ourselves to others in two respects: in our Islamic knowledge and level of belief in God (Deen). In these two areas, we should compare ourselves with those who have more than what we do.



14. Say it Loud: Allahu Akbar, Allahu Akbar: Takbirat & Adhan



Find a corner of a lake, go out in the wilderness, or even stand on your lawn at your home and call the Adhan with your heart. While driving, instead of listening to the same news over and over again, say Allahu Akbar as loudly as you can or as softly as you want, based on your mood. Year ago, I remember calling Adhan on a Lake Michigan shore in Chicago after sunset as the water gushed against my knees. I was calling it for myself. There was no one else accept the waves after waves of water with their symphony. It was relaxing and meaningful. Allahu Akbar, Allahu Akbar.



15. Pray in congregation (Jamat)



Pray with other people instead of alone. If you can't pray all five prayers in congregation, at least find one or two prayers you can pray with others. If you are away, establish Jamat in your own family. During the Prophet's time, even though the Muslims endured great persecution, including physical beatings, they would sometimes meet on the side of a mountain or valley and tried to pray together. This is a great morale booster.



16. How is your Imam's Dua?



Does the Imam at your local mosque make Dua silently or out loud? Ask him to supplicate with the whole congregation. Suggest Duas for him to make. Ask him to make Dua for other people.



17. Work for the Unity of Muslims



Bringing Muslims together will not only help the Muslims, but it will also encourage you to focus your energies on something constructive versus zeroing in on and consistently fretting about difficulties you are going through.



Invite Muslims from other ethnic groups to your functions. Visit Masjids other than yours in your city. When you meet a Muslim leader, after thanking him for his efforts, ask him what he is doing for Muslim unity. Ask Imams to make Dua for this. These are just small ways you can help yourself and the Muslim community.



18. Sleep the way the Prophet slept



End your day on a positive note. Make Wudu, then think of your day. Thank Allah for all the good things you accomplished, like Zikr and Salat. Ask yourself what you did today to bring humanity together and what you did to help Muslims become servants of humanity. For everything positive, say Alhamdu lillah (Praise be to Allah). For everything negative say Astaghfirullah wa atoobo ilayk (I seek Allah's forgiveness and I turn to You [Allah]). Recite the last two chapters of the Quran, thinking and praying as you turn on your right side with your hand below your right cheek, the way the Prophet used to sleep. Then close your day with the name of Allah on your tongue. Insha Allah, you will have a good, restful night.



19. Begin the Day on a Positive Note



Get up early. Get up thanking God that He has given you another day. Alhamdu lillahil lazi ahyana bada ma amatana, wa ilaihin Nushoor (Praise be to Allah Who gave us life after death and unto Him will be the return). Invest in an audio tape driven alarm clock so you can get up to the melody of the Quran. Or Let Dawud Wharnsby's joyful notes put you in a good mood. Sing along if you like. Develop your to do list for the day if you didn't do it the night before. Begin with the name of Allah, with Whose name nothing in the heavens or the earth can hurt you. He is the Highest and the Greatest. (Bismillahillazi la yazurru maa ismihi shaiun fil arze wa la fis samae, wahuwal Alee ul Azeem). The Prophet used to say this after every Fajr and Maghrib prayers.



20. Avoid Media Overexposure: Switch from News to Books



Don't spend too much time checking out the news on the radio, television or internet. Spend more time reading good books and journals. When you listen to the persistent barrage of bad news, especially relating to Muslims nowadays, you feel not only depressed, but powerless. Cut down media time to reduce your stress and anxiety. It's important to know what's going on but not to an extent that it ruins your day or your mood.



21. Pray for Others to Heal Yourself.



The Prophet was always concerned about other people, Muslims and non-Muslims, and would regularly pray for them. Praying for others connects you with them and helps you understand their suffering. This in itself has a healing component to it. The Prophet has said that praying for someone who is not present increases love.



22. Make the Quran your Partner



Reading and listening to the Quran will help refresh our hearts and our minds. Recite it out loud or in a low voice. Listen to it in the car. When you are praying Nafl or extra prayers, pick it up and use it to recite portions of the Quran you are not as familiar with. Connecting to the Quran means connecting to God. Let it be a means to heal your heart of stress and worries. Invest in different recordings of the Quran and their translations.



"O humanity! There has come to you a direction from your Lord and a cure for all [the ills] in men’s hearts - and for those who believe, a Guidance and a Mercy" (Quran, 10:57).



23. Be thankful to Allah



"If you are grateful, I will give you more" (Quran, 14:7).



Counting our blessings helps us not only be grateful for what we have, but it also reminds us that we are so much better off than millions of others, whether that is in terms of our health, family, financial situation, or other aspects of our life. And being grateful for all we have helps us maintain a positive attitude in the face of worries and challenges we are facing almost daily.



24. Ideals: One step at a time



Ideals are wonderful things to pursue. But do that gradually. Think, prioritize, plan, and move forward. One step at a time.



25. Efforts not Results Count in the Eyes of Allah



Our success depends on our sincere efforts to the best of our abilities. It is the mercy of Allah that He does not demand results, Alhamdu lillah. He is happy if He finds us making our best sincere effort. Thank you Allah!

Sources and Additional Information:

http://www.balancedleader.net/psychology/depressed.html

http://www.scribd.com/doc/6134539/Depression-Islamic-view

http://forum.challengeyoursoul.com/forum/topic3464.html

http://en.allexperts.com/q/Islam-947/2008/6/cure-4-depression-islam.htm

Lifestyle changes to help you deal with depression

If you are affected by depression, you are not “just” sad or upset; you have a condition that involves intense feelings of persistent sadness, helplessness and hopelessness, together with physical problems such as sleeplessness, loss of energy, and physical aches and pains.

Depression is an illness and you need support to help fight it. Treatments can involve a variety of different approaches including antidepressants and psychological therapies. But there are also many self-help techniques you can use to complement professional treatment.

Options include attending a self-help group, making changes to your diet, improving your sleep habits and learning relaxation techniques. Research on acupuncture, herbal medicines (including St. John’s Wort), and aromatherapy suggests that these treatments can help to reduce anxiety and to alleviate mild depression.

Don’t expect too much of yourself, as depression makes it difficult to do what you need to feel better, but you do have some control. Make small changes, persist with them, and you will begin to notice a benefit.

Depression Lifestyle Tips

Of course, it’s not that easy. Even small changes may seem impossible, so it’s crucial not to pressure yourself to take action. Imagine yourself completing a few small goals to start with. Consider the resources available to you: friends, loved ones, doctors, information, support from an employer, health facilities, outdoors areas to relax in. Gathering information can help reduce the misconceptions, guilt and fear which are often associated with depression. Look out for books and websites on depression.

Ideas for action include taking a short walk, calling a trusted friend, sending a few emails. If you feel up to it, think about communicating with other people in a similar situation. Sharing experiences within supportive relationships can help alleviate your depression and provide new coping strategies. It can be hard to maintain perspective on your own so, although it can be a challenge, it is worth breaking out of the isolation and reaching out for help.

Once they know how you are feeling, trusted friends and family members will want to help you through this tough time. If you’ve had some bad news or a major upset, tell someone how you feel. You may need to talk (and maybe cry) about it more than once, but a good friend will understand.

Make plans to have lunch or coffee with a friend and explain the situation. You could ask them to check in with you regularly, and set regular events for the two of you such as going to the movies, a concert, a museum, to dinner, or to a small gathering.

Depression can increase your tension, stress and anxiety, so relaxation is an important element of recovery. There are many ways to relax - yoga, reading, listening to a relaxation tape, or getting away for a short holiday. On the other hand, some people unwind best through a more physical activity. Perhaps there is a form of gentle exercise that appeals to you and will make you feel more positive. Taking a walk in the sunshine provides exercise, fresh air, vitamin D, and removes you from your comfort zone if you tend to stay at home.

Dietary changes are a sensible idea to support your recovery from depression. Often people find that their appetite decreases or increases significantly, so try to make sure that you eat regular, appropriate amounts of food, ideally including fresh fruit and vegetables. Certain nutrients, like Omega 3 (found in oily fish, flax/linseed and olive oil) are thought to be especially beneficial. If you’re really struggling to eat well, invest in vitamin or fish oil supplements.

Aim to maintain any hobbies or interests you normally have, if only just a few minutes each day. Routine is essential. These activities will help you to feel better, despite being more difficult and perhaps not giving you the pleasure they usually would. If your interests involve being sociable, try to fight the urge to retreat into your shell. Being around other people will give you a lift.

Make time for things you enjoy, while limiting your working pressures and commitments as far as possible. This may open up an opportunity to begin expressing yourself creatively through a new medium: music, art, or writing. Inspiration could come from spending some time in nature or revisiting favorite books or films to get back in touch with your happier self. Look back over journals or photos to get a fresh viewpoint on your current feelings—you may gain strength from recalling your achievements and obstacles you have previously overcome.

Relaxation techniques are worth investigating. Try deep breathing, progressive muscle relaxation, or meditation. Identify what is adding to your stress load (work? unsupportive relationships? substance abuse? health problems?). See if any of these can be reduced or eliminated.

Depression Lifestyle Tips

Most of all, go easy on yourself and don’t set impossibly high standards. Recognize this tendency if you have it, and step back. Challenge your negative thinking by treating yourself as you would a good friend. Sometimes the thought patterns in depression can make you feel helpless, but it is a disease that can be treated. Take gradual steps day by day and be proud of yourself for doing so.

Source: http://psychcentral.com/lib/2009/lifestyle-tips-for-dealing-with-depression/

Individual Personality and Depression

Individuals with certain personality styles - those who are aggressive and those who have low dependency on other people - are at higher risk for recurrent bouts of major depression, according to a new University of Washington study.

The study comes from the laboratory of UW psychology professor Neil Jacobson, who found that people at risk for relapsing reported lower levels of satisfaction or pleasure from their activities than did people who remained well. The study also indicated that a patient's level of negative or dysfunctional thinking at the end of treatment was not predictive of relapse.

"Depression is a recurrent disease for a lot of people just like cancer," said Gollan, professor assistant, "People who receive cognitive behavioral psychotherapy for depression tend to feel less depressed when they complete it. However, other factors in their lives beyond their mood need to be identified if we are to help them stay well. We need to consider who people are and how they interact with others to understand how patients remain nondepressed."

Researchers are anxious to identify risk factors for recurrent depression because relapse rates among patients who respond to treatment are alarmingly high. Studies have shown that between 50 percent and 80 percent of patients successfully treated with cognitive behavioral therapy suffer a relapse, often within two years of remission. Cognitive behavioral therapy is the standard treatment for depression, often in conjunction with anti-depressant medication.

Depression is the most common mental health problem in the United States, affecting an estimated 17 million people. Individuals with clinical or major depression, the most serious form of the disorder, often can't function, perform at work, need to be hospitalized and may attempt suicide.

In the new study, Gollan and Jacobson followed 78 patients who had recovered from major depression for two years to monitor changes. The patients all received 20 sessions of cognitive behavioral therapy for their depression and were considered symptom-free for at least two months before being accepted into the study. The researchers utilized a variety of interview questionnaires and self-report forms to measure depression, dysfunctional attitudes and pleasant activities at the beginning and end of treatment and every six months during the two-year follow-up. Personality styles were measured before and after treatment.

At the end of the study, 34 people, or 44 percent, had relapsed. Gollan said there seems to be different subsets of people who are at-risk for recurrent bouts of depression. One of those groups is made up of individuals who have a low dependency on other people. People with low dependency are usually independent people who may have little or no social support system, she said.

"Low dependency increases risk for relapse while moderate dependency encourages recovered patients to seek out social relationships that may function, over time, to reduce relapse risk," she said.

People who exhibited aggressive, hostile styles at the end of treatment also were more likely to relapse, "perhaps because they don't make good friends and turn off people," Gollan explained. "In their professional careers they have channeled aggression in productive, socially acceptable ways to their advantage and use people to their advantage. They also are pathologically independent and independence may be a risk factor if you have depression."

She added that clinicians working with depressed patients need to pay more attention to the enjoyment and satisfaction people get from activities rather than on the type and number of activities they engage in.

"We need to focus on how the activities feel," Gollan said. "We don't know why, but it is becoming clear that people are less at risk for relapse when they do things they enjoy rather than working on overcoming their negative thinking patterns. The treatment should be tailor-made to the depressed patient."

Depression

Other studies extend the personality factor influence on the potential development of the depressive disorder. It was found that people with the following types are in greater risk of developing depression than others:

1. People with high levels of anxiety.


2. Extremely shy people, when it is expressed in forms of “social avoidance” and “personal reserve”.


3. People with high levels of self-criticism and low self-esteem.


4. People with high interpersonal sensitivity.


5. Perfectionists.


6. People, who are extremely self-focused.

Researches show that people who fit the first four factors description are in substantially greater risk to depression, especially non-melancholic depression. Perfectionists are protected to certain degree from the depression, however, if the depressive disorder episodes occurs, they will be significantly longer than for non-perfectionists. Self-focused individuals are likely to be in greater risk for brief depressive episodes. While melancholic depression development was not found to be in any correlation with patients’ temperament or personality.

Another study reviewed the possible personality changes after depression is over, and concluded that personality traits of people who suffer a period of major depression remain unchanged.

"Our findings do not support the scar hypothesis," says Dr. M. Tracie Shea, associate professor of psychiatry and human behavior at Brown University, Providence, Rhode Island. "Essentially, our findings were that when people get better, they look fine. There aren't changes in the personality traits from prior to the onset of major depression."

In their report, Shea and her colleagues point to numerous studies in which people with a history of depression were characterized by having high levels of certain personality traits, including dependency on others, lack of social self-confidence, submissiveness, irritability, and social introversion.

"Our findings suggest these traits might represent a vulnerability to becoming depressed, rather than being an outcome of depression. Personality changes that might be present during an episode of major depression will resolve following full recovery -- they will not be lasting," she asserts.