20 Strategies on how to Deal with Depression at Work

An important aspect
of recovering from depression is continuing to participate in as many of your
regular daily activities as possible during treatment.  For many people,
work is high on that list.  Employment is about much more than making a
living. The satisfaction and security of work contribute to positive
self-esteem, and being part of a work team can help foster a sense of
belonging. Keeping the established routine helps in certain distraction from
the self-absorbing negative thoughts and feelings.

But there is no
surprise that it can be challenging to function at your best in the work world
while dealing with depression.  That is true when you currently have a
job, but that is even tougher when you are just entering or returning to the
job market. In this situation, you need to “sell yourself” to the new or
prospective employer and project the self-confidence and professional integrity,
and concentrate maximally on new responsibilities and tasks, if employed.  

We will offer
selected practical strategies on how to make the most of your job situation.
Note that many of these strategies can be put into action before you ever set
foot in your workplace or schedule your first job interview.  When you are
playing an active role in your own treatment plan and maintaining the proper
perspective on your situation, you will find it easier to bring out your very
best in the work world.

On-the-Job Strategies

Consider adopting
the following strategies to improve your outlook and performance on the job:

1. Do not let work take
   precedence over recovery. 
   Work is important, but it is only one aspect of your life.  Even on
   the busiest of days, remember that recovery is your top priority. Your
   treatment plan and the self-care strategies you employ each day should not
   take a back seat to the immediate concerns and demands of the
   workday. Sometimes, trying to reach your daily employment demands,
   you may jeopardize your strategic recovery plan.


2. Stay in touch with your
   family and friends. If your
   job environment permits, make regular phone calls during the day to friends
   and family. Staying in contact with someone you trust can give you
   perspective on what really matters and keep you focused on getting better.


3. Remember what’s
   important about work. It
   is rare to find a job that does not involve challenging people, deadlines,
   difficult assignments and other stress factors.  At times when work
   feels overwhelming, try to focus on the positive reasons why you work,
   including financial independence and security, personal satisfaction and
   the sense of community or belonging that comes from contributing to a team
   effort.


4. Do not take it
   personally. In many cases, the
   problems are unrelated to your personal performance or attitudes, but
   rather to the personality issues in your coworkers, managers, or
   customers, or with the objective complications. While you can do your best
   to work towards the problem resolution, that might not result in the
   desired outcomes. Do not try to blame yourself for every work-related
   issues, popping up in the area of your responsibilities. Remember, that
   people you work with, may also have their own psychological issues or
   personal stressful life events.


5. Keep in mind that
   politics and personalities are part of working.  When you work with other people, differing agendas, conflicting
   priorities and interpersonal conflict can’t be avoided. They do not need
   to derail your efforts to recover from depression. 


6. Don’t set yourself up
   by expecting perfection.  But
   even if you are responsible for the work-related difficulties, it is not
   the end of the world. Everyone does mistakes. If you do your job,
   that is unavoidable once awhile. Adjust your attitude and expectations
   about yourself and your work, knowing that oversights and professional errors
   are inevitable in any job.


7. Communicate with your
   coworkers. Interact with
   coworkers in small ways. Do not give in to the temptation to isolate
   yourself. The less visible you are, the more you jeopardize your job. However,
   if do not feel like, do not volunteer to initiate non-essential conversations;
   ask questions instead. If necessary, write them out before meetings and
   get prepared to important conversations and discussions ahead of time.

8. Put special attention
   on your appearance. While you
   are coping with your depression, proactively and carefully monitor your
   professional appearance. Make extra efforts to look good.


9. Try to hold yourself
   together in difficult moments.
   A crying jag may make you feel better, but it can disconcert your
   coworkers. If you burst into tears, go to a private place to compose
   yourself.


10. Don’t let the past
    define today or tomorrow.  Realize
    that problems caused by your symptoms in the past will not necessarily
    repeat themselves, especially if you have a working treatment plan in
    place. Just because a lack of energy once caused you to miss a crucial
    deadline doesn’t mean you are unreliable.  Give yourself credit for
    the progress you are making, and permission to start over.


11. Develop symptom-specific
    strategies.  To help you
    keep focused on the future instead of the past, make sure to learn all you
    can about your illness and your specific symptoms. Take a close look at
    the symptoms that have tripped you up in the past, and develop specific
    strategies for countering each of them.  For example, if your
    depression can make it hard to concentrate or if you feel overwhelmed when
    beginning a project, it might be helpful to break work assignments into
    smaller, more manageable steps that can be completed in shorter
    timeframes.


12. Take regular breaks. Stepping back from work and doing
    something that relaxes you, like meditating or listening to music, can
    help you cope with stress. Do not tell yourself, you cannot afford even a
    minor distraction. Getting back to work after, you may be able to perform
    the task quicker and with better quality and efficiency.


13. Expose yourself to a
    little sunlight during the day.
    Lack of sunlight can make depression worse. Make sure you’re getting
    enough. Working long hours might not give you a chance to be outside
    before or after your working schedule. If you can afford, take a short
    walk outdoors during your breaks, have your coffee or lunch outside, take
    a brief walk on the parking lot.  


14. Be physically active at
    workplace. If you have fitness
    center at job, aim for 30 minutes of exercise per day during your lunch
    break or in small installments during the day. Even short 10-minute bursts
    of activity can have a positive effect on your mood. If you do not have
    such opportunity, you can at least simulate it by, for example, taking the
    stairs rather than the elevator or parking your car in the farthest spot on
    the parking lot.


15. Take baby steps. When you are working on a project that
    seems overwhelming, break it into multiple steps, and complete them one at
    a time.


16. Don’t skip meals during
    the day. Going too long
    between meals can make you feel irritable and tired, so aim to eat
    something at least every 3-4 hours. Slow down and pay attention to
    the full experience of eating. Enjoy the taste of your food. But, avoid heavy
    lunches with lots of fat. Saturated fat in particular is really bad for
    your mind and makes you feel weighed down and sad.


17. Drink water. Water needs to be an integral part of
    your day, especially if you are feeling depressed. It cleans out toxins
    and impurities and helps your organs process all the junk. No, I do not
    you call you to drink 8 glasses of water, as per some outdated
    recommendations, you may still find on the Internet. Drink, when do you
    feel like, when you are thirsty, but do not let it go due to the work
    overload.


18. Smile, at random. Smiling has been scientifically shown
    to trigger a chemical response in the human body. What this means is that
    the physical action of smiling will cause you to feel happier even if you
    have nothing to smile about! Try smiling more often and see how it changes
    your mind.


19. Don’t go it alone.  It is difficult to juggle a full
    work schedule while also meeting everyone’s expectations at home.  When
    you also need to find time and energy to devote to managing your
    depression, it can be overwhelming.  Examine your daily or weekly
    schedule and look for activities, both at home and at work, that could be
    delegated to others.  Involving coworkers in shared responsibilities,
    asking family members to help with chores, or reaching out to a friend to
    provide a “sounding board” for your ideas and concerns are all good
    strategies for accomplishing your goals without sacrificing your emotional
    health and recovery.


20. Discuss your coping
    skills with therapist. Take
    your medications and attend your counseling sessions to ease the depression
    symptoms that are making it difficult for you to function. Address the job
    survival tips and techniques, while discussing your progress during your
    therapy sessions, and apply obtained recommendations at your workplace.

Sources and Additional
Information:

http://www.depressiontoolkit.org/takecare/Coping_at_work.asp

http://www.everydayhealth.com/depression/managing/bad-days-at-the-office.aspx

http://www.copingwithdepression.net/18/depression-in-office/

http://www.helpguide.org/mental/depression_tips.htm

http://www.thedailymind.com/how-to/11-ways-to-fix-your-workplace-depression/

13 Tips for Dating with Depression

Dating presents a challenge when one is depressed and has difficulty feeling or expressing joy. About 18 million Americans suffer from depression, with another 20 million worldwide using dating sites on the web each month according to On Line Dating Magazine. In fact at least 20 per cent of American women and 10 per cent of men experience major depression sometime in their lives. Therefore the question on looking for relationship during the mild to moderate depression episode is quite a common situation in the modern world.

Regarding depressed people and dating, Helen Friedman, PhD, a clinical psychologist in private practice in St. Louis says, “Sometimes when you don’t feel like smiling, but are in a situation where you’re expected to be happy, that can make you feel even worse.”

Meeting a new person, however, can also be a source of great joy.

Following these ten tips might make the prospect of dating a little easier for depressed individuals:

Remember, you can be happy!

It is important to remember that everyone has something in their past that they are less than proud about, and depression is nothing to feel ashamed of. Everyone has something in their past that can be cast in a negative light, as none of us are perfect. Try to remember that your depression does not define who you are. If you have suffered from depression and have overcome it, you are likely a stronger and more compassionate person because of your experiences. If you are still struggling with depression, anyone worth being with will accept your illness along with all the positives you offer them.

Depression is a serious illness but it's a treatable one, and it doesn't mean that all your potentially great relationships are doomed. "It is absolutely possible for two people to have a relationship when one of them lives with depression," says Heather Cobb, spokesperson for the National Mental Health Association (NMHA). "Most people who seek treatment do get better."

Consider professional help

If a person is not already receiving treatment for his/her depression, getting professional help is advised. When depressed, dating might potentially magnify some symptoms, such as fatigue, irritability, low self-esteem and decreased libido. According to Mental Health America, 80% of those who seek treatment get relief; therapy and medications are successful in most cases.

Time it right

Despite the urging of family and friends, if a depressed individual does not feel up to dating, it is best to postpone. Taking care of oneself is priority in order to care of someone else in a relationship. Maintain positive thoughts, consistently take medications and attend therapy sessions, keep company with others who are supportive and upbeat in order to be at your best when dating opportunities occur.

Don’t tell on first date

It is not necessary to bare your soul, or your depression on a first date. Before confiding in another, ensure that person is someone who is going to be a constant in your life; someone for whom you genuinely care about and with whom you wish to have a prolonged relationship.

When Should I Tell?

The time to tell someone about your depression is either when your condition gets in the way of the relationship or the partnership starts to become serious. So, if you get knocked on your ass by depression and have to cancel a Friday night date, tell him or her what's going on. But do it in person, not via email or over the phone, as this lets them know that you are serious about the relationship. Equally, if you are shacking up or getting married, best to come clean about the depression, even if you haven't experienced any bouts since you started dating, as there may be times when your partner will need to stand by and support you, and they have a right to know what they are signing up for.

How to talk about it

When you are ready to reveal your medical condition, avoid blurting it out. Preface your conversation with comments about having something important to discuss and you are doing so only because the person in whom you are confiding is important to you. Share that you have been diagnosed and are receiving treatment. Conclude by reiterating how important this person is to you and that you are telling about your depression, in order to be completely honest and forthright.

Accept assistance

It is important to let your partner know how he/she can help you, according to Sheela Raja, PhD, clinical psychologist and assistant professor at the University of Illinois at Chicago. For example, if daily exercise is part of your treatment regimen, invite your partner to join you taking walks or working out. Consider couples counseling so that your significant other might learn other ways to be helpful.

Be patient

Dating when depressed might not fit the stereotype of men taking the initiative and women being joyful at being catered to by another. A male partner might not always feel up to making plans and a female might not always be smiling and upbeat in response to her partner’s catering. With raised awareness, these deviations to normal expectations can be coped with more easily.

Low libido

It is common for depressed persons to lose interest in sex. Sometimes medications keep the disposition in balance, but decrease the libido. Talk to your doctor about alternative medications, if this is the case. In any event, it is possible to display affection in other ways when the mood is not right due to depression issues.

Do not take personally

If someone backs off after you reveal this, DO NOT TAKE IT PERSONALLY. We fear what we don’t know. Some people just do not have any experience with these situations or don’t understand. The stigma attached to these conditions is diminishing because it is more and more common in the modern society, and people are feeling more comfortable discussing these topics and revealing their own battles.

Don’t repeat mistakes

If you made the mistake of investing time with someone who made you feel bad, or worse yet, rejected you, talk it over with a therapist and move on. With practice, you will be able to recognize the signs and discern early on the level of maturity and compassion in prospective dates.

On line dating

Many individuals nowadays indulge in internet dating. There are special sites especially geared to those with depression or other mental and physical issues, such as nolongerlonely.com. It is not necessary to limit one’s exposure to such as this site, however, as mainstream dating sites might also be effective ways to meet suitable dating prospects.

Acceptance

Most importantly, if you want to be accepted by others, accept yourself. All people have baggage of one type or another; weight issues, acne or a difficult past can be as challenging as suffering from depression. When the right person comes along, depression will not be a deal breaker.

In conclusion, do not allow the fact that you are battling with depression to preclude a satisfactory dating life. Use these thirteen tips as a guide for lessening the challenges and increasing the joy of dating.

Source and Additional Information:

http://www.helium.com/items/2093882-dating-with-depression-10-tips

http://click.lavalife.com/dating/feature/article/Dating-With-Depression/rHSA/568986/p1

http://andthatswhyyouresingle.com/2010/12/09/how-do-i-tell-people-that-i-take-meds/

http://www.steadyhealth.com/articles/3_Tips_for_Dating_with_Depression_a1628.html

http://datingwithdepression.com/

Difficulties for Depression Recognition in Primary Care

To fight the health disorder, it should be properly recognized first. The patient comes to the primary care with his problems, which might be seemingly unrelated to the clear case of the clinical depression, and unfortunately, the recognition of depression success rate in primary care is statistically less than we would like it to be. For example, 50% of people with major depression, identified by independent screening in Great Britain, were not recognized as depressed by the primary physician. The recognition of depression is particularly difficult in certain patient groups such as the physically ill, or in certain cultures, when depression is not socially accepted diagnosis. Yes, in some cultures it is just "normal" to be sad, but clinical depression is much more than cultural specifics, or normal mood swings.

                                                                                                                                                      

Depression is Often Unrecognized and Undertreated

Numerous studies indicate that 30-70% of cases of major depression are undiagnosed or undertreated in primary care. While some observers note that physicians are more likely to identify severe depression and to miss only milder forms of the illness, recent studies clearly demonstrated that nearly half of the undetected patients with depression in primary care developed suicidal ideation and 53% continued to meet criteria for major depression one year after the index evaluation.

                               

Physician, patient, and system variables probably account for these disturbing findings. Several theories have been offered, including health services issues, sociocultural barriers, poor consumer education, and insufficient physician knowledge level. Patient denial, cognitive impairment, lacking awareness of depressive symptoms, and inability to articulate symptoms compound the difficulties of detecting depression in primary care. Patient nonadherence, resistance to diagnosis, cultural factors, social forces, subtherapeutic dosages of antidepressants, and low insurance reimbursement rates lead to the inadequate treatment of depression. Many employment, health, disability, and life insurance practices discriminate against individuals with mental illness, thereby reinforcing stigma and adversely affecting their socioeconomic status.

Problems for Depression Recognition

There may be a number of possible reasons for a lack of recognition of depression within primary care, both related to the physicians and the patients. Generally these can be summarized as follows:

Patient factors

• Patients ignore depression in themselves;


• When depressed, older adults may complain less of depressed mood and present somatic symptoms which may not be identified by the clinician;


•  Physical co-morbidity may also make the interpretation of depressive symptoms difficult. Depressed patients may appear demented, and patients with early dementia may present with depression;


• Fear of the stigma of mental illness;


• Worry about side effects of medication;


• Blaming depression on circumstances, regarding it as ‘understandable’;


•  Older adults may misattribute symptoms of major depression for ‘old age’, ill health or grief;


• Although depression is more frequent in women, differential reporting of symptoms may lead to depression being under diagnosed in men;


• In some cultures, depression is not considered as socially acceptable disorder, causing patients to cover up the symptoms for the proper diagnostics.

Practitioner factors

• Primary care practitioners may lack the necessary skills or confidence to correctly diagnose late-life depression;


• Primary care physicians have been shown to view depression as a normal response to difficult circumstances, illnesses or life events and depression may be under diagnosed because of dissatisfaction with the types of treatment that can be offered, especially a lack of availability of psychological interventions;

•  Physicians typically have little time per patient.

Recommendations for Patients

Unfortunately those patients who go unrecognized and untreated after the primary care visit lose the advantage of starting the instant treatment and getting on track to the recovery.

Please, remember that it is your health and your well-being is on stack, and you should do everything possible to help your primary physician in its diagnosis.  Get ready for the conversation, perform several self-checks for depression, if you just suspect that you may have it. Remember, that it is a disorder as any others, and you may significantly improve the quality of your life by accepting it and starting the professional treatment.

Sources and Additional Information:

http://www.euphix.org/object_document/o5838n27170.html

The Atlas of Depression by David S. Baldwin

http://www.york.ac.uk/inst/crd/EHC/ehc75.pdf

http://www.nchph.org/caremodel/decisionsupport/5.7%20Assessment%20and%20Management%20of%20Depression%20in%20Primary%20Care%20Practice.doc

http://fampra.oxfordjournals.org/content/23/3/369.long

Situational Depression or Reactive Depression (Adjustment Disorder)

What is Adjustment Disorder?

An adjustment disorder is characterized by the development of emotional or behavioral symptoms in response to an identifiable stressor (or stressors) occurring within 3 months of the onset of the stressor. A stressor is anything that causes a great deal of stress in the person's life. It could be a positive event, like a wedding or purchasing a new home, or a negative event, like a family member's death, the breakup of an important relationship, or loss of a job.

These symptoms or behaviors are clinically significant as evidenced by either of the following:

• Marked distress that is in excess of what would be expected from exposure to the stressor


• Significant impairment in social, occupational or educational functioning

The stress-related disturbance does not meet the criteria for another specific mental disorder. Once the stressor (or its consequences) has ended, the symptoms do not persist for more than an additional 6 months. By definition, if your feelings related to the event last longer than 6 months, it will no longer qualify for an adjustment disorder diagnosis.

An adjustment disorder can occur at any time during a person's life and there is no difference in the frequency of this disorder between males and females. An adjustment disorder is diagnosed by a mental health professional through a simple clinical interview.

Adjustment disorders are often diagnosed when it's not clear the person meets the criteria for a more severe disorder, or the actual diagnosis is uncertain. This diagnosis often gives the clinician time to further evaluate the client during additional therapy sessions.

Adjustment Disorder Types

Adjustment disorders are further categorized by the specific symptoms experienced:

• Adjustment disorder with depressed mood


• Adjustment disorder with anxiety


• Adjustment disorder with mixed anxiety and depressed mood


• Adjustment disorder with disturbance of conduct


• Adjustment disorder with mixed disturbance of emotions and conduct


• Adjustment disorder, Unspecified

Possible Triggers

Situational depression differs from major depression in that it is triggered by external events. The symptoms tend to disappear once the sufferer has learned to adapt to the new situation. A variety of stressors have been linked to the development of adjustment disorder. In large measure, what triggers the disorder depends on the individual, but the following types of events have a known association to situational depression:

*Divorce

*Ending a relationship

*Serious illness (yourself or in someone you love)

*Death of a family member or someone you love

*Becoming a victim of a crime

*Going through an accident

*Major life changes such as marriage, birth, or retirement.

*Surviving natural or manmade disasters

Symptoms

The emotional or behavioral symptoms begin to develop in response to a stressful event. The symptoms come on within a few months of the event and it is rare for the symptoms to last beyond six months of the stressful occurrence that prompted them. In this type of depression, the reaction to the stressful event seems out of proportion to what one would expect in relation to what has occurred. The symptoms may interfere with the sufferer's daily functioning. He may find it difficult to sleep, study, or work.

The symptoms of adjustment disorder can include any of the following:

*Anxiety

*Nervousness

*Tearfulness

*Sadness

*Hopelessness

*Worry

*Lethargy

*Fatigue

*Sleep Difficulties

*Heart palpitations

*Stomachache

*Headache

*Missing work or school

*Withdrawal from friends and activities

*Destructive behavior

*Loss of appetite

*Binge eating

*Abuse of recreational drugs or alcohol

Behavioral Issues

In children and teenagers, the disorder is more likely to be characterized by behavioral issues, for instance playing hooky, fighting with peers, or acting out. Adults tend to have symptoms that are emotional in nature, for instance anxiety and sadness. The disorder is very common and can affect people of every age, race, sex, or lifestyle. There is, however, a greater tendency to this condition during times of major life transitions, for instance, with the onset of adolescence, middle-age, or with the arrival of the golden years.

Adjustment disorder and clinical depression

Situational and clinical depression can certainly feel and appear to be the same thing, but there are significant differences that people should be aware of. On the whole, clinical depression can be much more serious and certainly requires the assistance of trained mental health professionals for treatment.

Unlike clinical depression, situational depression (SD) is triggered by an external stress and usually goes away once the person learns how to cope or adapt to whatever happened. Situations that cause it can include the death of a loved one, the end of a relationship, being fired from a job, being the victim of a crime, physical trauma/disease/illness, an accident, having a baby, economic hardship, living through a natural disaster, and loneliness.

Adjustment disorder and post-traumatic stress disorder

Adjustment disorder is not the same as post-traumatic stress disorder (PTSD). PTSD generally occurs as a reaction to a life-threatening event and tends to last longer. Adjustment disorder, on the other hand, is short-term, rarely lasting longer than six months.

Asking for Help

A person who is in the early stages of depression will not find much solace in hearing that they just need to get over it. What they need initially is emotional support, someone who will listen and understand without judgment, so that they have a trusted confidant to share their feelings with. Dismissing their worries and concerns as trivial will only prolong the condition because they’re likely to turn more inward and suppress the very things that need to be brought out and dealt with.

Everyone reacts differently to what life throws at them, and dictating the way another should feel is almost never a good idea. The person will feel alone. Although it is said that time heals all wounds, it is the positive and helpful things that you do in that time that bring about healing and mental homeostasis quickest.

A five-year career plan is a worthless scrap of paper unless you have being a good friend/sibling/father/mother/husband/wife/citizen prominently displayed on the list. Being there when someone close to you is down is the true test for that. Fair-weather friends bail out of the fox hole at the first sign of trouble. In a sense you are helping to liberate a mind from the tyranny of depression.

Treatment

A treatment plan for adjustment disorder involves talking to a trained mental health professional who is capable of managing the patient's symptoms through therapy and providing them with effective coping mechanisms. Once the patient learns to deal with the issue that brought about the disorder in a healthy (and sometimes slightly detached) manner, they will most often be fully recovered from the grim effects of it in three to six months.

Asking for help may be the hardest hurdle to overcome for some folks who have situational depression. But it’s essential to do so; and to try as many different solutions or a combination of treatment techniques until the suffering is alleviated and finally terminated. They will need the help of a trained therapist, psychologist, or psychotherapist who knows the most effective way to handle grief, loss, or the disabling upheaval of what brought about the condition. Trained mental health professionals will also be able to determine that this is indeed what the patient is suffering from and not a more serious mental disorder.

In many cases, adjustment disorder is the result of some sort of loss which results in Dr Elisabeth Kübler-Ross's widely accepted five stages of grief that include denial, anger, bargaining, depression, and acceptance.

So the goal is to get that person over the bridge to acceptance. As the Buddhists believe, non-acceptance is largely the root of all humanity’s troubles and there is a lot to be said for that ancient wisdom. While we’re on that topic, along with all the positive effects of regular and sustained exercise for attaining mental wellness, the ancient practice of Yoga is also ideal for healing a troubled mind. You can learn a whole lot more about that by reading Yoga has Far-Reaching Benefits on your Mental and Physical Well-Being. If it helps heal combat veterans who witnessed the horrifically depressing attributes of war, it can work for anyone else too.

Psychotherapy is the most common and trusted treatment plan for an adjustment disorder because the patient will begin to come to terms with how the external stressor affected them. A patient will learn to unravel the discouraging and bleak reoccurring thoughts until they gain a more healthy perspective.

Anti-depressants, medications to help with sleeping problems, and/or anxiety might be needed in some cases to bring a patient around. A psychotherapist will point out valuable insights that the patient is unable or incapable of seeing and understanding. Plus, they know effective coping mechanisms to employ such as cognitive therapy.

In many ways a person with situational disorder is his or her worst enemy. But the new skills learned to cope with this condition will actually improve their lives when they do overcome it. Some of our greatest lessons are learned after coming out of dismal anguish and when you realize that you can help someone who is going through the same thing. You are plugged into what Abraham Lincoln deemed "the better angels of our nature."

Sources and Additional Information:

http://www.wdxcyber.com/situational-depression.html

http://www.wrongdiagnosis.com/s/situational_depression/treatments.htm

http://www.webmd.com/mental-health/mental-health-adjustment-disorder

http://www.brighthub.com/mental-health/depression-mood/articles/83648.aspx

http://www.brighthub.com/mental-health/depression-mood/articles/86591.aspx

http://psychcentral.com/disorders/sx6.htm

Depression Treatment with Herbs and Ayurvedic Remedies

About Ayuverda

Ayurveda (the science of life) is a system of traditional medicine practiced in India for centuries and practiced in other parts of the world as a form of alternative medicine. In Sanskrit, the word Ayurveda comprises the words ayus, meaning 'life' and veda, meaning 'science'. Ayurveda traces its origins to the Vedas , the Atharva veda in particularand is connected to spiritualism and mythology. The earliest literature of Ayurveda appeared during the Vedic period in India, the Sushruta Samhita and the Charaka Samhita were influential works on traditional medicine during this era.

Ayurvedic practitioners also claim to have identified a number of medicinal preparations and surgical procedures for curing various ailments and diseases. Ayurveda is considered to be a form of complementary and alternative medicine (CAM) within the western world, where several of its methodssuch as herbs, massage, and Yoga as exercise or alternative medicineare applied on their own as a form of CAM treatment.

Ayurveda believes in 'five great elements' (earth, water, fire, air and space) forming the universe, including the human body.  Chyle, Blood, flesh, fat, bone, marrow, and semen are believed to be the seven primary constituent elements of the body.  Ayurveda stresses a balance of three substances: wind/spirit/air, phlegm, and bile, each representing divine forces.  According to Ayurvedic beliefs, the doctrine of these three Doshas vata (wind/spirit/air), pitta (bile) and kapha (phlegm) is important. Any imbalance in these three elements results in a disease. Traditional beliefs hold that humans possess a unique constellation of Doshas. It is believed that building a healthy metabolic system, attaining good digestion, and proper excretion leads to vitality. 

Ayurveda also focuses on exercise, yoga, meditation, Pranayam and massage. The concept of Panchakarma is believed to eliminate toxic elements from the body.

Ayuverda and Depression

Depression is a neurological disorder. When a person is too overcome with negative emotions, it becomes difficult to focus on any other issue. The person may become lethargic and lose interest in what is going on around them. Such a state may occur when a person fails in an examination, loses a job, gets jilted by a lover, gets divorced, loses some dear one, etc. Some people are able to get over their emotions quickly. But in some others, depressions may last for several days, weeks or even months.

In Ayurveda, depression is known as Chittavsada. It is caused by the increase in the tamas and rajas of the mind with a vitiation of the kapha dosha. Sometimes, an imbalanced vata may also be responsible for depression.

From the ayurvedic perspective, emotional imbalance is caused by lack of coordination of an individual's senses, emotions and thoughts. The heart and mind are intimately connected, because the heart is the "seat" of consciousness. In the Charaka Samhita, a major ayurvedic text, it is said, hridaye chetana sthanam, which means, "the seat of consciousness is in the heart.

The main cause of emotional imbalance is the lack of ability to process emotions in a timely fashion. Some people are able to process an emotion quickly, which means they are able to let go of it and move on with their lives. For others, the processing or "cooking" of thoughts is slow, so the negative impression remains with them for a very long time and impacts their current thoughts and emotions, resulting in depression.

Useful Herbs in the Treatment of Depression

1. Ashwagandha (Withania somnifera)

Ashwagandha has the requisite properties to remove negative thoughts from the mind. The aphrodisiac properties of ashwagandha also help in improving the mind and removing depression.

2. Brahmi (Bacopa monnieri)

Brahmi is prescribed before a yogic session. The reason is that brahmi helps to relax the mind and bring it to a comfortable state. Brahmi is very popularly available in the form of oils. The oil has a cooling and soothing effect on the mind. Regular use of this oil can prevent the person from feeling depressed.

3. Cardamom (Elattaria cardamomum)

Cardamom has a very pleasing odor which can soothe the nerves. When a person is depressed, a tea made by putting cardamom in it can have almost miraculous effects.

4. Guggulu (Commiphora wightii)

Guggulu has become the focus of attention recently due to the presence of special chemicals in it called as guggulsterones. These chemicals improve the nervous coordination and hence are beneficial in the treatment of depression. Guggulu is more effective in depression caused due to seasonal affective disorder.

5. Jatamansi (Nardostachys jatamansi)

Jatamansi brings a calming effect on the mind. By canalizing the energies of the mind in the right direction, jatamansi can remove the depressive thoughts.

6. Turmeric (Curcuma longa)

Turmeric is effective in treating depression that is caused by the change of seasons, i.e. seasonal affective disorder.

Dietary Treatments for Depression

For people with depression a heavy food is not advised. The person must not eat to the full capacity. Hot, spicy and pungent tastes must be avoided as these will aggravate the senses further. Fluids and fresh vegetables (in salads) must become an important part of every meal. The person can have cool sherbets like rose sherbet in the middle of the day, especially in the afternoons and when the evening is beginning. Tea and coffee may be taken occasionally to stimulate the brain.

Most people with depression lose their appetite and desire to eat. For such people, food must not be forced, or it could lead to vomiting. When such a disinterest in food occurs, fruits can be consumed. A diet rich in fruits is beneficial in the treatment of depression.

Ayurvedic Treatment for Depression

The Ayurveda Panchakarma therapy is the cleansing process that helps to purge unwanted toxins. The Panchakarma treatments are extremely helpful in relieving deep seated diseases. Besides, they are benefical for maintaining and improving both physical and mental health.

Shirodara: the patient lies on a special wooden bed and a steady stream of warm, aromatic oil, milk, or buttermilk is rhythmically poured across the forhead. This treatment calms the mind and soothes the nervous system. It brings on profound peace and happiness.

Abhyanga: this is a firm but gently whole body massage of aromatic herbal oils that are administered by two skilled technicians who work in complete harmony. The abhyanga massage may last up to one hour.

Udvarthanam: this is a massage using a special Ayurveda herbal paste to enliven and energise the body. It helps to promote good digestion, healthy skin, firm muscle tone, better circulation, and it reduces cellulite. It is perfect for those who wish to lose weight.

Nasya: the nose is seen as the doorway to the brain and also to consciousness. This therapy helps to ease problems of excess mucus and blocked sinuses. A stimulating head massage is followed by a steam inhalation with aromatic herbs and the application of hot towels. Finally, herbal nasal drops are administered to melt, loosen, and release mucus from the sinus passages.

Pizhichil: is also known as „Royal Treatment“ as it is the ultimate therapy for relaxing. The patient remains in a sitting position and a cloth soaked in oil is squeezed all over the body. This treatment softly heats the skin and helps to draw impurities to the surface. It leaves the patient feeling peaceful, calm, and wonderfully relaxed.

These are just a few examples of Ayurveda Panchakarma healing treatments.

Home Medications

1. Get someone do a good head massage with a cooling oil like brahmi oil.

2. Improve the regimen of your day. Begin with yoga in the morning and then listen to good soothing music. For some people, visiting their religious places of worship also helps to come out of depression.

3. Focus your mind in other activities and hobbies in order to keep the thoughts causing depression away.

4. You can try eating an apple with milk and honey. This helps to improve the mood.

5. Simple lemon juice (the extract of one lemon in a glass of water, sweetened with sugar) is also good. It releases stress-removing hormones and brings the mind at ease.

Fighting Winter Depression with Ayuverda

Winter depression is considered by health experts as one of several Seasonal Affective Disorders, or those disorders that develop as part of the body's response to changes in season or outer atmosphere. During winter, one experiences shorter days and longer nights. Meanwhile, the weather becomes chilly such that you have to switch to winter clothing or gears that enable your body to stay warm.

As of now, experts are still in search of reasons that would explain why one develops winter depression. However, a few evidences reveal that it could be due to lack of sunlight exposure, although the extent at which this factor cause winter depression to arise still needs to be further examined.

Some of the common symptoms of winter depression include the following:

• Tendency to overeat.


• Consumption of too much sweets.


• Craving for carbohydrate-rich foods.


• Uncharacteristic weight gain.

According to Ayurveda principles, winter is believed to be the time for Hemanta ritu (period between mid-November to mid-January) and Sisira ritu (period between mid-January to mid-March). Ayurveda has a valid explanation when it comes to the human body's response to the seasonal changes. Winter depression is one of those conditions. Any changes that take place on your body, physiologically speaking, is due to the increase of Vata or body fire, which aims to compensate for the extremely cold weather on the outside such that you can regulate internal body temperature.

People who have vata as their major constituent in their body are at the highest risk of developing winter depression. Thus, ayurvedic treatments against winter depression recommend reducing vata to combat any effects of this condition to your body.

Since winter depression is believed to be caused by lack of sunlight exposure, then you must try to get as much sunlight as you can. In the absence of sunlight, you must expose yourself to artificial source of lighting such as sitting by the fireplace. This Ayurveda tip is believed to be really effective. Also, you must keep your home well-lit to reduce the depressive symptoms or intensity of the condition.

Engaging in regular but moderate exercise is also ideal for relieving winter depression. One such exercise that would reap effective results is yoga. A more suitable alternative would be to regularly engage in a sexual act, since it not only improves physiological condition but can improve your mood, as well.

Below are additional tips that you can use for Ayurveda treatment against seasonal affective disorders, such as winter depression:

• Use a vata balancing herbal oil such as abhyanga and massage it all over your body. Concentrate the application of oil and massaging on your head.


• After massaging with the oil, remove it off your body by taking a warm or hot bath. You can also prepare a homemade herbal scrub to use on your bath, which includes a combination of the following ingredients in equal proportion: yellow and green gram, and fenugreek seeds.


• You can consume warm soups.


• Eat foods that are known to balance your vata such as black gram, wheat, oil, and jaggery.


• Instead of focusing on a single type of food, you can cycle through various tastes – from sweet, to salty, to sour.


• Wear thick sheets or clothing materials such as wool, cotton, or silk.


• Never forget to protect your feet with the right kind of winter footwear.

Sources and Additional Information:

http://disease.holplus.com/Conditions/Depression/Depression-Treatment-With-Herbs-and-Ayurvedic-Remedies.html

http://www.livingtouch.com/29/ayurveda-therapies/

http://www.tarunaoils.com/articles/combating-winter-depression-ayurveda-treatment.asp

http://deltahealth1.com/site/page5.aspx

http://www.mapi.com/ayurveda_health_care/newsletters/ayurvedic_emotional_health.html

May Physical Exercises Ease Depression?

In many cases of depression, although they may seem like a torture, exercises may be the right treatment technique for recovery.  It is very common for people who used to be very active in their life to become couch addicted during their depression episodes.

Exercises' most dreadful enemy are the fatigue and low energy symptoms of depression and can create overwhelming feelings of worthlessness for those who watch their body changing proportions.

A depressed person's health and activity level are damaged by their condition. Although, the mood disorder and poor physical condition are not so tightly related as a Duke University Medical Center in Durham , N.C. study has shown. Exercising may ease depression just as well as medication.

Antidepressants or exercises

As it was shown in a late 1999 study, the exercises play an important role in relieving short – term depression and their effect can be compared to that of medication. Three groups of people were given different therapies for comparison. The first group practiced physical exercises, the second one was given medication therapy and the third group had a combined therapy of both medications and exercises. The results have shown that the exercises therapy was as effective as the other two groups' treatments.

The results were even better according to a follow – up study that continued monitoring the subjects for an additional 6 months. Even more, they showed that exercising therapy prevents the depression to relapse. The more an individual practices exercises, the less predisposed he is to re – experience depression episodes.

An interesting observation was that those who used combined treatments of medications and exercises did not do as well as those who only worked out. This effect was blamed by some researchers on the more active role that people had in exercise groups that gave them a proper motivation.

Although these results are very useful for those who suffer from depression, further research is required to establish the exact connection with the physical exercising and what kinds of depressions are best treated with this kind of treatment.

First Steps

Only by taking the first step, one can make progress possible.  Small, singularly focused steps are the key of success into starting an uneasy physical exercises therapy as Teri Jo Oetting, a community dietitian at the University of Missouri Health and Science Center is persuading her patients.

Keep things simple and focus on one area at the time. It will be a lot easier than seeing a whole objective.

People who suffer from depression would rather stay home than go out and mix with other people. They close the door to an endless number of possibilities of being happy. Oetting tells her patients to go out and if they refuse, go out at night. Still being alone but outside. Find the moon and take a few deep breaths. Oetting admits that some patients accuse her of silly methods but she achieves the goal of taking them beyond the door. Small steps well focused that increase in time and provide more happiness, well – being and a more sociable behavior that is the way to cure.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine can be a challenge. Here are some steps that can help. Check with your doctor before starting a new exercise program to make sure it's safe for you.

• Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.


• Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.


• Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.


• Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.


• Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you don't have money to spend on exercise gear, do something that's virtually cost-free, such as walking. If you think about what's stopping you from exercising, you can probably find an alternative solution.


• Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and may as well quit. Just try again the next day.

What Are the Psychological Benefits of Exercise With Depression?

Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.

Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life.

Endorphins act as an analgesic, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body's endorphins does not lead to addiction or dependence.

Regular exercise has been proven to help:

• Reduce stress and take your mind of worries.


• Ward off anxiety and feelings of depression.


• Boost self-esteem and gain confidence.


• Improve sleep.


• Release feel-good brain chemicals that may ease depression (neurotransmitters and endorphins).


• Reduce immune system chemicals that can worsen depression.


• Increasing body temperature, which may have calming effects.

Exercise also has these added health benefits:

• It strengthens your heart.


• It increases energy levels.


• It lowers blood pressure.


• It improves muscle tone and strength.


• It strengthens and builds bones.


• It helps reduce body fat.


• It makes you look fit and healthy.

Are Particular Types of Exercise That Are Better for Depression?

It appears that any form of exercise can help depression. Some examples of moderate exercise include:

• Biking


• Dancing


• Gardening


• Golf (walking instead of using the cart)


• Housework, especially sweeping, mopping, or vacuuming


• Jogging at a moderate pace


• Low-impact aerobics


• Playing tennis


• Swimming


• Walking


• Yard work, especially mowing or raking


• Yoga

Because strong social support is important for those with depression, joining a group exercise class may be beneficial. Or you can exercise with a close friend or your partner. In doing so, you will benefit from the physical activity and emotional comfort, knowing that others are supportive of you.

How long will it take to feel better?

People suffering from major depression have experienced a boost in emotional well-being and energy from as little as a single 30-minute workout, according to a small study published in the journal Medicine & Science in Sports & Exercise. But for the best results, the exercise program should last at least two months, according to the Harvard Mental Health Newsletter.

Does the exercise have to be vigorous?

No, any kind will help. In a study published in 2005, researchers tested the effects of a three-month exercise program on people with mild to moderate depression. They divided 80 participants into five groups, with one of them exercising vigorously three days a week and another five days a week; two groups doing "low-dose" exercise three and five days a week, and another (the control group) doing only stretching.

Symptoms of depression dropped in all five groups, but they did take the biggest tumble in the rigorous exercise program, falling by an average of 47 percent. That means that the program of vigorous exercise was about as effective as antidepressant medication and cognitive therapy, the two main treatments for depression.

Sources and Additional Information:

http://www.throughdepression.com/exercises_ease_depression_medications.htm

http://www.webmd.com/depression/guide/exercise-depression

http://www.ahealthyme.com/topic/exdepression

http://psychcentral.com/news/2010/04/06/exercise-therapy-for-depression/12627.html

http://www.mayoclinic.com/health/depression-and-exercise/MH00043

Depression Signs Detection through Computer Software Analysis

New technologies are investigating new methods of the Depression signs identification without visiting a therapist by the potential patient. No matter how much successful these approaches appear, the computerized system absolutely cannot replace the personal communication. It is a common knowledge that only 10% of the communication is verbal. Therapist reviews multiple signs and makes the conclusion based on multiple factors, and what patient is saying, is just one of them. However, every possibility to give a heads-up and detect dangerous signs in the individual’s mental well-being should be encouraged. Yes, that should be a first screening test, which will require more detailed therapist assessment, but for some people it might catch the disease before it becomes major health impairment.

In this post, we will review two new techniques, both under development, for early detection of the depression signs: one through voice recognition, another – through posted text analysis (which might be very useful for fellow bloggers).

Software detecting depression signs through Voice Recognition

It's a common complaint in any communication breakdown: "It's not what you said, it's how you said it." For Professor Sandy Pentland and his group at MIT's Media Lab, the tone and pitch of a person's voice, the length and frequency of pauses and speed of speech can reveal much about his or her mood.

While most speech recognition software concentrates on turning words and phrases into text, Pentland's group is developing algorithms that analyze subtle cues in speech to determine whether someone is feeling awkward, anxious, disconnected or depressed.

Cogito Health, a company spun out of MIT based in Charlestown, MA, is building on Pentland's research by developing voice-analysis software to screen for depression over the phone.

For years, psychiatrists have recognized a characteristic pattern in the way that many people with clinical depression speak: slowly, quietly and often in a halting monotone. Company CEO Joshua Feast and his colleagues are training computers to recognize such vocal patterns in audio samples.

Tool Could Help Manage People with Chronic Disease

Feast says the software could be a valuable tool in managing patients with chronic diseases, which often lead to depression.

As part of certain disease-management programs, nurses routinely call patients between visits to ask if they are taking their medication. However, symptoms of depression are more difficult for nurses to identify. Feast says voice analysis software could provide a natural and noninvasive way for nurses to screen for depression during routine phone calls.

"If you're a nurse and you're trying to deal with a patient with long-term diabetes, it's very hard to tell if a person is depressed," says Feast. "We try to help nurses detect possible mood disorders in patients that have chronic disease."

A few years ago, the pharmaceutical giant Pfizer developed voice-analysis software to detect early signs of Parkinson's disease. Pfizer scientists designed the software to recognize tiny tremors in speech. Such tremors offered clues to help gauge patients' response to various medications.

Software Detects Patterns in Vocal Recordings

In much the same way, Cogito Health's software detects specific patterns in vocal recordings. For example, the researchers have developed mathematical models to measure a speaker's consistency in tone, fluidity of speech, level of vocal energy, and level of engagement in the conversation (for example, whether someone responds with "uh-huh's" or with silence).

"It listens to the pattern of speech, not the words," says Pentland, a scientific advisor to the company. "By measuring those signals in the background, you can tell what's going on."

The company is conducting a large-scale trial of the software by collecting hundreds of routine phone conversations between nurses and patients, with consent from both parties. After performing follow-up questionnaires to see which patients are depressed, the researchers tested the software, to see if it could accurately identify these patients.

Vocal Cues Can ID Deception, Anger, Signs of Intoxication

Mark Clements, a professor of electrical and computer engineering at the Georgia Institute of Technology, has analyzed vocal patterns associated with clinical depression. His lab also uses vocal cues to identify deception and anger, as well as early signs of intoxication.

Clements says the benefit of Cogito Health's approach is that it could help untrained professionals detect signs of depression.

"A trained listener could detect these types of things in a person's voice, but it's difficult to teach a novice," he says. "But things that are hard to hear can be detected by a computer, and have correlations with various emotional and even physical states."

Carl Marci, director of Social Neuroscience at the Massachusetts General Hospital's Department of Psychiatry, and another a scientific advisor to the company, says such technology could help monitor a patient's long-term progress.

Software detecting depression signs through blogs and websites postings

Israeli researchers have developed a software program that can detect depression in blogs and online texts. The software is capable of identifying language that can indicate a writer's psychological state, which could serve as a screening tool.

Developed by a team headed by Yair Neuman, associate professor of education at Ben-Gurion University (BGU) of the Negev, Israel, the software was used to scan more than 300,000 English language blogs posted on mental health websites. The program identified what it perceived to be the 100 "most depressed" and 100 "least depressed" bloggers.  A panel of four clinical psychologists reviewed the samples and concluded that there was a 78 per cent correlation between the computer's and the panel's findings.



"The software program was designed to find depressive content hidden in language that did not mention the obvious terms like depression or suicide," Neuman said.  "A psychologist knows how to spot various emotional states through intuition. Here, we have a program that does this methodically through the innovative use of 'web intelligence'."

For example, the program spots words that express various emotions, like coolers that the writer employs to metaphorically describe certain situations. Words like "black" combined with other terms that describe symptoms of depression, such as sleep deprivation or loneliness, will be recognized by the software as "depressive" texts.

Originally conducted for academic purposes, the findings could potentially be used to screen for would-be suicides. The software provides a screening process that raises an individual's awareness of his or her condition, enables mental health workers to identify individuals in need of treatment and can recommend they seek professional help.

The software isn’t designed to replace human judgment, said Neuman. And it’s not sophisticated enough to analyze intention or detect those who may be more likely to write when they’re feeling sad. But given the large number of people suffering from depression, it can be an effective screening tool, especially if combined with other technologies, such as voice recognition or new algorithms that can detect sarcasm, Neuman said. “It has the power to screen for depression in an economical, proactive and quick way,” said Neuman. “The language we use tends to shape our thoughts in a very deep sense.”

Sources and Additional Information:

http://abcnews.go.com/Technology/AheadoftheCurve/software-listens-hints-depression/story?id=9017304&page=1

http://economictimes.indiatimes.com/articleshow/6086463.cms

http://featuresblogs.chicagotribune.com/features_julieshealthclub/2010/06/program-helps-detect-depressed-bloggers.html