“Eat…to live, and do not live to eat.” ~William Penn
“To get out of the pit, we must be willing to do what we don’t feel like doing.” ~Joyce Meyer
Some people don’t eat right when they are depressed. They might not have as much of an appetite so their bodies aren’t provided with the proper nutrients to help them to physically function better. Others use food for comfort and they crave food that isn’t good for them.
What we eat not only affects our overall physical health, but it also affects our mood. Brain chemicals associated with mood (neurotransmitters—dopamine, serotonin, and norepinephrine) are controlled by what we eat. For example, complex carbohydrates (fruits, vegetables, whole grains) are known to increase serotonin production. A diet that’s very low in complex carbs can deplete serotonin and cause depression. Foods high in protein help to increase production of dopamine and norepinephrine which promote alertness. Whereas foods high in saturated fats can lead to fatigue and lethargy. Sugars, initially increase energy but quickly lead to fatigue.
A deficiency in vitamins and minerals has been linked with low mood, particularly the B vitamins. Some medications deplete the body of certain vitamins that can affect mood. Caffeine, alcohol, and tobacco all contribute to mood. Alcohol depresses the central nervous system and actually increases depression symptoms. A healthy, well-balanced diet contributes to good physical as well as mental health.
THINGS to THINK ABOUT:
• How do my eating habits change when I am depressed?
• Is my diet made up of too much junk food?
• Do I have the recommended servings of complex carbohydrates
every day?
• Could I be deficient in necessary vitamins and minerals?
• Do I consume substances that alter my mood and that can increase
depression?
Exercise has long been known to improve the symptoms of depression. Studies show that exercise improves mood, alleviates anxiety, improves sleep, and elevates self-esteem. Exercise enhances the brain’s natural feel-good chemicals. These are the body’s natural tranquilizers. To read more about the benefits of exercise, click here.
Depressed people often say that they are too fatigued or unmotivated to exercise. Consistent exercise actually helps a person to have more energy. It increases endurance and builds strength. Exercising also helps in getting your mind off of things. Even beginning with simple stretches or short walks can be helpful.
Note: Always check with your doctor before starting any new exercise program.
Disclaimer: This course is intended for personal growth and development. It is not intended to take the place of professional treatment. Participants are advised to consult their own health care professional regarding the treatment of medical and mental health problems. Neither the instructor, NewDayCounseling.org, and BeHappy4Life.com take any responsibility for any possible consequences from any treatment, action or application of information applied in this course. See entire
“The time to relax is when you don’t have time for it.” –Jim Goodwin
Anxiety coexists with depression in 70% of cases. So in addition to suffering from depression many also suffer from anxiety at the same time.
According to research, over 80 percent of significant depressions are triggered by stressful life events—significant losses, challenges, and threats. Life stressors increase our chances for developing illnesses
There are many tools to help us learn to manage stress. Click here for some great tools.
Oftentimes when people are anxious, they don’t breathe fully. Their breaths are short and shallow. Deep breathing helps to relax the whole body. Following are some simple exercises to help you slow down and relax.
Breathing Awareness and Deep Breathing
1. Lie down or sit in a comfortable chair, maintaining good posture. Your body should be as relaxed as possible. Close your eyes. Scan your body for tension.
2. Pay attention to your breathing. Place one hand on the part of your chest or abdomen that seems to rise and fall the most with each breath. If this spot is in your chest you are not utilizing the lower part of your lungs.
3. Place both hands on your abdomen and follow your breathing, noticing how your abdomen rises and falls.
4. Breathe through your nose.
5. Notice if your chest is moving in harmony with your abdomen.
6. Now place one hand on your abdomen and one on your chest.
7. Inhale deeply and slowly through your nose into your abdomen. You should feel your abdomen rise with this inhalation and your chest should move only a little.
8. Exhale through your mouth, keeping your mouth, tongue, and jaw relaxed.
9. Relax as you focus on the sound and feeling of long, slow, deep breaths.
Complete Natural Breathing
1. Sit or stand with good posture.
2. Breathe through your nose.
3. Inhale, filling first the lower part of your lungs then the middle part, then the upper part.
4. Hold your breath for a few seconds.
5. Exhale slowly. Relax your abdomen and chest.
Practice these two exercises, in whatever combination feels best for you, for ten minutes, twice a day.
Taken from Davis, Eshelman, & McKay;
Sleep
Getting enough sleep is essential for optimal mental and physical health. Experts say the average adult needs about 7-8 hours a night, but it varies for each individual. When you don’t have uninterrupted, peaceful, restorative sleep it will affect your mood and productivity. It’ll make everything you do seem to take more effort to accomplish. This can lead to irritability, frustration and increase depression. When you don’t get enough sleep, whatever is bothering you will seem to be worse and more insurmountable than it really is. You can learn more about the stages of sleep, signs of sleep deprivation, insomnia, sleep and depression, and suggestions to improve sleep, click here.
“Music speaks what cannot be expressed, soothes the mind and gives it rest, heals the heart and makes it whole, flows from heaven to the soul.”
~author unknown
Never underestimate the power of music. Music has healing properties. Music affects mood. It moves the soul. Listening to music can calm us, agitate use us or excite us. Music can comfort, inspire and encourage. It can induce sleep. Studies show that listening to certain types of music can either raise or lower blood pressure. Music helps individuals with ADHD to focus. It can enhance learning and memory. Studies have found that listening to 30 minutes of classical music increased endorphins and had an equal effect as a dose of valium.
Music holds additional benefits to those who study it. Learning to play a musical instrument has been shown to activate both the right and left hemispheres of the brain. According to research there is a very high correlation between positive self-perception, high cognitive competence scores, healthy self-esteem, total interest, school involvement, and the study of music (O.F. Lillemyr, “Achievement Motivation as a Factor in Self-Perception,” Norwegian Research Council for Science and the Humanities)
Music isn’t the only sound that helps lift depression. Environmental sounds also have therapeutic value such as water falls, ocean surf, blowing wind, running streams, and birds singing. There are many CDs available with recorded environmental sounds. Indoor water fountains are another way to experience the therapeutic sounds that can relax, and help relieve stress, tension and agitation.
ASK YOURSELF:
What can I listen to the next time I want to feel
o calm and relaxed
o comforted
o encouraged
o inspired
Write your answers down for each category and use that list whenever you want to change your environment and experience the healing properties of music and sound.
Techniques to Manage Stress - Get control over stress in your life with techniques and a great deal of information and resources.
For one week keep a journal of your diet, exercise, and sleep. Observe how your mood is affected and write down your experience and what you learned.
If you are distressed by anything external, the pain is not due to the thing itself but to your own estimate of it; and this you have the power to revoke at any moment. ~Charles F. Kettering
Watch & Listen
to a very moving passionate video to encourage, strengthen & remind you that you are loved. You
are a precious gift to others. No matter what you are going through, there is
• How do my eating habits change when I am depressed?
