Category Archives: Advice

Self Nurturing Strategies for Sundays

Self Care, , , , , , , , , , , , , ,

Self-care on Sunday involves dedicating a day to yourself each week, especially if you don’t have much time during the week to really focus on you. Here are some activities that can be great to do on Sundays:

Let yourself sleep in – If you don’t get to sleep in during the rest of the week, at the very least give yourself this time on Sundays! Your body (and mind) needs the rest.

Go to brunch with friends – Self-care can also mean doing something you enjoy with other people. Grab a group of friends on Sunday to go to brunch.

Head to a park or the beach with your kids – You can also enjoy more time with your kids without cell phones and TV. Go outside to enjoy the fresh air and exercise. Ride bicycles around your neighborhood, have a beach day, or do a picnic at the park.

Have an hour of pampering – You might not be able to dedicate the entire day just to self-care, but at least fit in some pampering time.

Catch up on your reading or creative projects – This is the perfect time to pick activities you enjoy, but rarely have time for. Maybe there is a book you have been wanting to finish or a creative project you would love to do.

Get ready for the week – Self-care can also mean just giving yourself time ot really reset and prepare for the week ahead.

Self-Care for Introverts and Extroverts

If you are an introvert, you probably find that you are the most relaxed when you are alone. This doesn’t mean you want to be or should be alone all the time, but that you often need a little bit of time to yourself each day to recharge and gain your composure.

Have Quiet Solitude on Sunday – Self-care for an introvert can be as simple as just making sure you have some alone, quiet time on Sundays. You need this time to yourself to regroup and relax. It can be really hard when you go all day around other people and never give yourself this time.

Find Nature-Inspired Activities – Introverts also tend to enjoy time outdoors, again in a quiet and peaceful environment. Try to find some activities you can participate in that will encourage you to spend more time outside. 

Embrace Your Creative Side – An amazing way to practice self-care as an introvert is to do something creative. Learn how to crochet, write a poem or short story, color in an adult coloring book, or start painting.

Self-Care for Extroverts

Extroverts are more social creatures, getting their energy from being around other people. If you consider yourself an extrovert, you probably enjoy time with others more than time alone. But what does that mean for your self-care routine? Here are some tips for practicing self-care when you are an extrovert.

Enjoy Social Time with Friends – What might be a little more up your alley is scheduling in time with friends. What better way to practice self-care than spend time with those you love the most?

Volunteer Your Time – Looking for something more meaningful and fulfilling? You might like to volunteer somewhere as your self-care. Look into local community centers or animal shelters that are open on Sunday and see if they need any help.

Join a Local Club – Another social activity that helps with your self-care is joining a local club, like a book club. Not only will you be encouraged to read more, but you can get together once a week with your book club to chat and talk about the book. 

Whether you are intro or extrovert, meditation plays a key role in the reset process. If you have not done so yet, please head over to my Ambient Music  You tube channel for awesome content.

See you next Sunday!
Juan

 

Overcoming Post Holiday Bues

Advice, Goals/Dreams, Life Lessons, Mental Health, Self Acceptance, Spirituality, , , , , ,

The holidays are often a whirlwind of activity and emotion involving a busy schedule of shopping, school programs and get-togethers with friends and family. If you experience an emotional disappointment when the holidays pass, there are many things you can do to lift your mood and make it through the emotional let-down after the holidays. Taking some quality time for yourself during this period can lighten your mood immensely and ignite your excitement about the year ahead.

These strategies will boost your spirits and get your New Year off to a great start:

  1. Re-connect with an old friend. There’s something so wonderful about making that call you’ve wanted to make. Hearing your friend’s voice again will bring great joy to your heart. It might be a friend from the old neighborhood, a former college roommate or a past co-worker you were once great friends with.
  2. Take advantage of the extra time you now have for yourself. Since the holiday hullabaloo is over, you have some time to reflect. What do you like about your life? What would you like to change?
  3. Think about small goals you’d like to accomplish. Do you want to finally get that hall closet cleaned out? Maybe you can now complete that special project your boss has wanted you to do.

It’s a good time to make a list of all those little tasks you want to get done. Having the list will help you concentrate on your goals. Plus, it’s wonderful to draw a line through an achieved goal.

  1. Focus on you for a change. Now is the time to hone in on personal desires and goals. Perhaps you want to exercise more or spend more quality time with your children. Ponder how you might go about making the changes you seek. Think of taking little steps toward your big goals.
  2. Pursue an interest. We’ve all got those interests we hope to “get to” someday. Since you’ve got some down time now, why not go for it? Delve in to that subject you’ve been curious about or start the photography class you’ve longed to take.

If you’re not sure what you’re interested in, do some research. Visit your local library, browse some magazines or look in the newspaper. You’ll most likely find a couple of topics or activities you’d like to learn more about.

  1. Have a dinner party. You’ll have plenty of time to plan and prepare for this event with people you really care about. You’ll enjoy yourself and your mood will lift.
  2. Renew and refresh your surroundings. Do you feel like re-arranging the furniture in a room or two? Maybe you want to paint the walls or make new curtains. Re-decorating your surroundings is a wonderful way to go in to a new year and banish the holiday blues at the same time.

Re-focusing on your surroundings and thinking about any changes you want to make will help you de-focus from the doldrums. Taking some quality time for yourself during this period can lighten your mood immensely and ignite your excitement about the year ahead.

Did you find this post helpful? Share within your network, comment below, and follow my blog. 

HAPPY NEW YEAR!

To Your Success,
Juan

Returning The Gift of Holiday Weight Hain

Advice, Life Lessons

Returning the gift of holiday weight gain can be a true challenge. This is why it’s important to avoid (if you can) getting a holiday weight package in the first place! There’s no benefit to approaching the New Year with a lot of extra weight that you have to lug around all year.

However, if you do gain a little weight, it’s a good idea to know and understand the measures that you can take to eliminate those extra pounds, before they become a problem. You can learn all about returning the gift of holiday weight gain in the tips below

Get Moving
One of the best ways that you can maintain your current weight through the holidays, or shed those extra pounds from your holiday blessing, is to exercise! You should strive to get at least four hours of exercise weekly. This may sound like a lot, but there are many exciting physical activities that will enable you to lose those unwanted pounds.

You can take a walk around the block to savor one last look at those Christmas decorations, go swimming in an indoor heated pool, or warm up in an aerobics or dance class. Go up and down the stairs a few times. When you’re done, your heart will surely be pumping! Learn some basic yoga moves and start or end your day with some deep stretching and relaxation.

Make Healthy Food Choices
During the holidays, fresh fruit assortments are a big hit and make eating healthy much easier. A good goal would be to eat five servings of fruits every day. When you snack on fruit, you’ll avoid the urge to sink your teeth into that hot apple pie and those other tempting desserts that tend to line tables and countertops when the holidays roll around.

In addition to fruits assortments, vegetable trays are a great, healthy choice as well.
With fresh fruits and vegetables, not only will you be able to eat plenty of foods that taste great, but you’ll also get your daily dose of essential nutrients and vitamins that assist in the many functions of the body.

It would be unreasonable to expect you to avoid all of the delightful foods that tempt you during the holidays. In fact, you shouldn’t deprive yourself at all! The key is to enjoy these sweet desserts in moderation. Fill up on the healthy fruits and vegetables first and then ask for a small serving of pie. You’ll get a sweet taste without the desire to devour the entire pie.

Try to limit yourself to just one treat a day. Setting limits will allow you to enjoy all those
seasonal foods that you love without causing holiday weight gain. Share your cookies and treats with those at your office, church, or homeless shelter. If the sweets tempt you too much at home, share them with others.

Party Etiquette
Prepare yourself for social gatherings, family dinners, and festive holiday parties. The foods and beverages that you find at these parties are generally loaded with fat and other unhealthy ingredients. Eat a healthy meal before going to holiday parties. If you’re not hungry, you’ll indulge in fewer unhealthy foods that can add pounds. 

Focus on enjoying the company rather than on the food. Engaging in conversation will allow you to forget (momentarily!) about the food buffet. During the holidays we all want to indulge in traditional holiday treats. Being conscious of portion control will help you avoid gaining a significant amount of weight this holiday season.

Returning the gift of holiday weight gain is much easier when it does not involve too many pounds. Using these tips will keep the weight gain to a minimum and help you to shed those few extra pounds that do materialize.

Enjoyed this post?! Like, share, comment, and follow my blog!

To Your Success,
Juan

How To Provide A Bright Holiday For Children With Special Needs

Advice, Life Lessons, Love/Relationships, Support/Encouragement, ,

Children love the holidays. They’re excited about the gifts they’ll get, and they enjoy seeing
family members and friends that they might not otherwise see very often at all. For children with special needs, celebrating the holidays can be harder. They often have limitations that are different than children around them.

To help make their holidays brighter, you can be the spark that helps warm their
hearts! Giving your time to these kids will bring a memorable holiday to both of you.
Try these tips to bring more holiday cheer to children with special needs:

1. Decide how much time you have to volunteer. Once you know how much time
you’re willing to give, for how long, and on what days, you’ll be better prepared to
offer what you have to companies, and organizations that help children who have
special needs.

2. Determine which charities and businesses you want to volunteer with. You
may want to just go where the greatest need is, but you may also have a special
preference for one or more organizations for whatever reason. No matter where you
go, your joy and enthusiasm will be an asset to children who need your love
and support over the holidays.

3. Talk to the charities you want to help. Find out what they really need from you.
Most of them need money, but your time and talents will also make a difference. Tell
them what you can do and see if they can find ways for you to help. Almost any
organization that helps children with special needs will take you.

4. Pay attention to what the children need. Once you’re working with the children,
take time to listen and watch. See what they want and need, instead of what you want to give them. Toys are great, but they might just want to play a game or have someone who will listen to them. What their special needs are will affect that.

5. Understand that not all children will take to you. Some people just like certain
people better than others. Don’t take it personally if you don’t bond with a child you’re
trying to help. Perhaps there are other children you can help, and someone else will
be a better fit for the child you don’t connect with. There are always options to help
others if you look.

6. Take time for yourself, too. Helping children with special needs is a wonderful
thing, but you need to take care of yourself so you can continue to help them. Ensure
you relax and enjoy your downtime. Don’t try to do too much or you may get
rundown and feel sluggish. Stay happy and rested, so you can be more helpful.

All children have a desire to be loved. It’s understandable if you find it difficult at times to work with children who have special needs. If you find that you’re struggling with your patience, take a little break and get some perspective on your life and theirs. That way, you can do more for them.

Keep in mind that the best and most important thing you can give these children
is your time and love. They can take great joy from just being able to have someone
there. Even if you feel awkward and unsure about how to act, just be yourself. Children can
sense when you’re sincere, so just give them the love that’s in your heart. You’ll be glad you did!

If you found this post helpful, please comment below, like, share and follow my blog for more tips at doing life!

To Your Success,
Juan

How To Manage Stress As A Single Parent: Five Tips To Help You Cope

Advice, Mental health, stress, Support/Encouragement, Worry, , , , , , , ,

Photo: Sydney  Rae

Any parent knows that raising a family is hard work, but for single mothers, the challenges can be especially daunting. Not only do you have to juggle the demands of work and child-rearing, but you must do it all  on your own. It’s no wonder that stress levels for single parents are through the roof.

Many single parents, especially moms, are experiencing dangerous levels of stress, and they don’t see any way around it. Chronic stress is harmful to your body, mind and spirit. Between work, finances, and caring for the kids, it’s easy to let the little things fall by the wayside. Here are some helpful suggestions:

Don’t be afraid to ask for help from friends or family. They can watch the kids while you run errands or take a break, and they’ll be happy to lend a helping hand. When you have people that you can turn to, you’ll be able to release stress in a positive way. When you need a bit of reinforcement, it helps to know you can pick up the phone and call in backup!
Your support system might consist of family members and friends who are willing to
listen to you vent or even help you around the house.

Remember to take care of yourself both physically and emotionally. Eating right, getting enough sleep, and exercise are all important for managing stress levels. If you’re feeling overwhelmed, talk to a therapist or counselor who can help you develop healthy coping mechanisms. Make time for yourself. Schedule at least 10 to 15 minutes just for you into each day. This time can even be for something simple, like painting your fingernails, taking a hot bath, or reading for pleasure. Your alone time will refresh and revive you!

Plan ahead. The best thing you can do when you’re a single parent is to plan ahead. You’ll find that the simple things in life that often cause the most stress can be managed or outright eliminated when you plan ahead. Prepare meals in advance and freeze them until you’re ready to use them. Have everyone put out their clothes the night before, shoes by the front door, so getting the day started will be a breeze.

Involve the kids. You can’t do everything by yourself, so get your kids involved in getting things done. Any help they are able to contribute will save you a lot of time and stress each day, plus it’s teaching them the importance of responsibility and contributing to the family. Teach them age-appropriate tasks like cleaning their room, doing laundry, making the grocery list, planning meals, cooking, taking out the trash, vacuuming, cleaning the bathrooms, and so on.

Know your limits. When a friend, co-worker, or family member asks something of you that you know you can’t do, say no. It may not make the other person happy, but knowing your limits can help you from being overworked unnecessarily. If you don’t respect your time, who else will?

These are all very simple, yet effective, ways to deal with the stress of being a single parent. These tips won’t do away with stress altogether, but they’ll help you manage it in a way that will allow you to get things done and enjoy your life and kids. Your kids will only be small for a short time, and you don’t want to waste these years in a stressed out daze. Instead, take advantage of the here and now by incorporating these stress management tips into your life. 

With a little bit of planning, help, and effort, you can juggle being both the parent and
provider of your family. Which one of these suggestions will you implement today?!

To Your Success,
Juan

The Scary Ways Stress Affects Our Health. Pt 1

Advice, Life Lessons, stress, Support/Encouragement, Worry, , , , , , , , , ,

Photo: Simran Sood

Welcome Back to the LETS TALK ABOUT STRESS series!

It’s no secret that stress takes a toll on our mental and emotional health, but did you know  it can also wreak havoc on our physical health? In fact, stress is a major contributing factor to many of the most common health concerns, from heart disease to obesity. So what exactly happens to our bodies when we’re stressed? And more importantly, what can we do to combat the negative effects of stress?

Chronic stress can take a toll on your body, causing  a variety of symptoms. You may experience:
Headaches
Muscle tension or pain
Chest pain
Fatigue
Digestive problems
Sleep problems

We will divide this segment in two parts, for the sake of time and attention span. Today, we will look at how stress affects our mental, emotional, social wellbeing and sleep habits, as well as useful coping mechanisms. Part two concludes by examining the affects on diet and eating habits, overall wellbeing.

Stress is a normal part of life, but it can take a toll on your mental health. If you’re feeling overwhelmed, anxious, or just not yourself, stress could very well be the culprit. Chronic stress can lead to problems like anxiety, depression, and trouble sleeping. It can also make physical health problems worse.

If you’re struggling to cope with stress, there are things you can do to feel better. Talking to a therapist can help. So can exercise, relaxation techniques, and making lifestyle changes such as eating a healthy diet and getting enough sleep.

How Stress affects your emotional health
When we’re stressed, our bodies release a hormone called Cortisol. Cortisol helps us regulate our metabolism, but when we’re constantly under stress, it can have a negative impact on our emotional health.

Studies have shown Cortisol can cause symptoms of anxiety and depression, and interfere with our ability to form new memories and concentrate. In addition, cortisol wears down our immune system, making us more susceptible to illness. 

Exercise is a great way to reduce stress levels, spending time with friends and family can also help. If you’re still finding it difficult to cope, it’s important to talk to your doctor or a mental health professional.

How Stress affects your social health
Chronic stress can have negative effects on your social life. You can become withdrawn and irritable, anxious and depressed, which in turn negatively affects your relationships. It is important to make time for yourself, and focus on your mental and emotional health.

How Stress affects your sleep.
Stress can cause us to have trouble falling or staying asleep, and it can lead to restless nights. Over time, you can suffer from sleep deprivation. Stress hormones like cortisol, can make it hard to fall and stay asleep. Cortisol is a hormone that helps us deal with stress, but it also makes us more alert and can keep us awake at night. Racing thoughts and worry keeps us awake at night. Physical symptoms like headaches or muscle tension are not uncommon.

There are a few things you can do to try to improve your sleep. First, try to stick to a regular sleep schedule as much as possible. This means going to bed and waking up at the same time each day, even on weekends. Second, create a relaxing bedtime routine; taking a warm bath or reading a book. And finally, try some relaxation techniques like deep breathing or visualization before bedtime.

Let me know if you found any of these suggestions helpful!

To Your Success,
Juan

 

Get Clear on Why You Care So Much

Advice, Life Lessons, Mental health, Self Acceptance, Support/Encouragement, , , , , , ,

One way to learn to stop caring so much about irrelevant issues and thoughts of others is to dig in deep and study yourself in a new way to get to the bottom of the reasons you care so much. Three ways help you get clear on why you care so much that you can use.

Journaling 
You can use your computer, buy a specialized journal, or you can simply use a notebook you have created to journal. It’s up to you what type of system you use and whether it’s modern or analog. The important part is that you try to use your journal to express your thoughts, emotions, and stream of consciousness about a problem you’re trying to solve or a feeling you’re trying to explore without judgment or censoring.  Write in your journal every day when you’re trying to understand why you care so much. You may end up discovering your life purpose or a new reason for getting up each day, one you had not realized before. 

Meditation
Before you use your journal, it can help to clear your mind using meditation. Meditation practice is all about not thinking and not judging your thoughts or feelings even as they still happen during the meditation.  Each time you meditate, you can have a purpose of self-discovery, or goal to clear your mind and relax.  To practice this type of meditation, you’ll want to find a quiet, comfortable place to sit or lay down. Concentrate on your goals for the meditation, close your eyes, and start focusing on your breathing.  Think about the situation you’re trying to understand for a moment, then clear your mind. If any intrusive thoughts come in, brush them aside by refocusing on your breathing. You mustn’t allow any outside information or sensation to distract you during this time.  Many You Tube videos offer instructions and help.

Therapy
Today, we are fortunate to be able to access psychological therapy from the comfort of our homes using your computer or smartphone. Numerous companies offer this service and varying price points. In addition, many insurance companies include several sessions as part of your benefits.  If you seek therapy, make sure you find someone experienced working with you on overcoming people-pleasing and putting yourself last in life. Remember, your wants and needs matter too. Most therapists can guide you through the self-discovery process, to finally know what you want, regardless of what others think

Any or all three of these methods, help you become crystal clear regarding your motivations to seek approval from others and even help you stop doing it. Remember, what you want from life is important too, and following someone else’s dreams will never get you what you want and, more importantly, content in your life. 

Wishing You Well,
Juan

Strategies For Putting Yourself First

Advice, Life Lessons, Love/Relationships, Mental health, Self Acceptance, Spirituality, Support/Encouragement, , , , ,

Below are some healthy ways to help you develop the habit, without burning bridges or negatively affecting your energy, enthusiasm, and motivation. These tips will help you achieve your goals, protect your mental and physical wellbeing, and overcome even your biggest challenges. Bear in mind, if you do have to burn some bridges, don’t dally, just get on with life, and know you are doing what is best for your future self.

Choose Your Purpose: Having a clear purpose is essential. It is the simplest, most basic thing every person needs to live a fulfilling and satisfying life. Without a purpose, you will end up living your life haphazardly. Your purpose also makes it easier for you to say ‘No’ to people and things that do not align with your highest good. Living it helps you identify what you need to do and when. Consciously reaffirming your purpose regularly multiplies your efforts of taking action.

Live by a Vision: Putting yourself first also requires that you develop a clear vision of the life you want to lead. A vision keeps you focused on the journey, and will allow you to effectively prioritize your tasks and projects as the important things will align with your purpose and vision of your ultimate life. To get clear about your vision, start by reflecting on these three questions: Who do I want to be? What do I want to do? How do you want to feel? If you are unsure about your vision, ruminating on these questions will assist you in getting clear. 

 Set Personal Goals and Plan: A wise way to ensure your vision becomes a reality. Goals make the realization of your vision much more achievable, will keep you motivated and focused on what you want out of life. After taking the time to set your goals, set aside regular time to plan how you will achieve them.

 Learn New Skills: As you draw up your goals and develop your vision, you may find you need to learn new skills to make your ideal life a reality. Take some time to identify those areas that you may be lacking. Then take proactive steps to bridge the gap between your present level and your desired level.

Set Personal Boundaries: A skill you need to master when learning how to put yourself first, because you will need it a lot on every step of your journey. That is especially true if you tend to be a people-pleaser. Others are used to you backing down and giving them what you want, so you’ll need to stay strong. Look them in the eye and kindly say, “No, thank you.” Even when they try to convince you to think otherwise, practice sticking to your decision by not get pressured into consenting. Setting personal boundaries is a vital skill because it enables you to defend your time and your rights which is an essential component of putting yourself first.

Get Active: Putting yourself first isn’t only about goal setting and getting ahead. It’s also about taking the time for self-care. After all, if you don’t take care of your health, you’ll be unable to live your purpose or fulfill your life’s vision. Put yourself and your health first by starting a program of regular exercise as soon as possible if you aren’t already doing so. Engaging in a brisk daily walk is all that’s needed to improve and maintain your health.

Eat Healthy: A healthy diet is equally as important as your body’s need to exercise. Eating a nutritious diet is a huge part of taking care of your health and putting yourself first. If your diet needs a major overhaul, take it one step at a time and work your way up to your ideal diet. Remember, putting yourself first is about being kind to yourself.

Get enough rest: Getting sufficient sleep is another essential component of putting yourself first. It is also necessary for boosting your performance and replenishing your energy. By getting enough sleep, you will be better equipped to face the hurdles of the new day with greater confidence, energy, and enthusiasm. Never allow anyone or anything come between you and the need to get enough sleep.

Schedule Relaxation: Sometimes you may be lacking the energy you need to live your ultimate life. Rather than trying to push through such times, it is better to maximize your relaxation and recovery. You can engage in activities that will help reduce fatigue and replenish your energy, such as meditation, yoga, massage, or a quick nap. If you find you run low on energy and motivation on a regular basis, start scheduling relaxation or downtime into your day. A consistent relaxation routine will keep you on more of an even-keel, so you don’t burn out.

Journal : Apparently, you have 60,000 or more thoughts per day. When you feel you have a lot to do and you are overwhelmed with too many ideas, journaling will help clear your head, can lead to better self-awareness, which is the foundation of putting yourself first. You can journal any way you wish—with paper and pen or by using an app. You might choose to journal every day or only when you feel overwhelmed or unsettled. Whatever works for you is perfect.

Practice Gratitude: Take some time each day to reflect on the positives in your life. It’s easy to focus on the things we’d like to change and neglect to be appreciative for all we have. It is very important to have a realistic perspective on your life and identify the positives for the sake of your health and wellbeing. As you find the time to write down and reflect on all the things you are grateful for each day, you will reduce your stress levels and naturally find more and more to be grateful for in your life.

Putting yourself first is something you must make a conscious effort to do. You must fill your cup first, or you will end up with nothing left to give.  Be prepared for pushback, as this new way of living might not sit well with those in your circle, who take, take, and take. Stand your ground, in a few months, you won’t recognize the person staring back at you in the mirror!

To Your Success,
Juan

 

Depression and Food: What Studies Show

Advice, depression, Mental health, , , , ,

Depression and Food

Not all antidepressants come in a pill. A new study suggests that food can dramatically enhance your mood. Researchers at Deakin University in Australia, tested the theory on a group of participants with unhealthy diets who experienced moderate to severe depression. Half were asked to switch to a modified Mediterranean diet and nutritional counseling, while the other half continued their usual eating habits.

After 12 weeks, the Mediterranean-style diet group had significantly fewer symptoms, and 32% were in full remission. The other half, who received only social support, showed far less progress. While these results are dramatic, you don’t have to be clinically depressed to reap the benefits of eating more produce. Another study at the University of Otago in New Zealand, found that extra servings of vegetables and fruits boosted the psychological wellbeing of healthy young adults in just 2 weeks.

See how changing your diet could cheer you up. Run through this list, then plan a  visit to your local grocer or farmers market.

Fighting Depression with What You Eat

  1. Focus on whole foods. Fill up on natural foods that are full of nutrients and fiber that your body needs. Aim for at least 5 servings of vegetables and fruits each day, along with plenty of lean protein and healthy fats.
  2. Limit processed fare. The other side of the equation is to cut back on junk food loaded with empty calories and sugar. That includes beverages as well as solid food.
  3. Toss a salad. Leafy green vegetables contain folate, which may relieve depression, as well as reducing your risk for certain cancers. Add a handful of beans or shrimp to your salad to make it a balanced meal.
  4. Ferment it. Probiotic and prebiotic nutrients are gaining a lot of attention as scientists learn more about how intestinal bacteria affect the brain. Sample fermented dishes like miso soup and kimchi dumplings.
  5. Go fish. Omega-3 fatty acids can also lift your spirits. You can find them in fatty fish like tuna and salmon, as well as soybeans, spinach, and walnuts.
  6. Enjoy chocolate. What could be easier than eating chocolate? Dark chocolate contains serotonin and antioxidants that help reduce stress. Be sure to watch portion sizes and check labels for actual cocoa content.

Fighting Depression with How You Eat

  1. Cook vegetables lightly. Cauliflower and carrots are even more nutritious when you prepare them quickly in minimal water. Try steaming or microwaving.
  2. Seek variety. Different produce contains different vitamins. If you eat a variety of colors, you’re likely to wind up with a good balance.
  3. Eat in. It’s easier to control what you’re consuming if you’re doing the cooking yourself, because restaurants tend to add more fat, salt, and sugar. Brush up on your kitchen skills and bring your lunch to work.
  4. Treat yourself. Forget about forbidden foods and allow yourself an occasional indulgence. It will make it easier to stick to your diet in the long run.
  5. Keep a journal. Strong feelings like depression or happiness can affect your food choices. If you struggle with emotional eating, write down what you eat and what’s going on at the time. You’ll be able to spot your triggers and figure out alternative approaches.
  6. Make friends with food. Strict diets can make you feel deprived or guilty. Remember that food nourishes your body and mind, and eating can be a lot of fun.

If you think you have signs of depression, it’s important to talk with your doctor who may recommend talk therapy and medication, in addition to any dietary changes. If you just want a little more energy and happiness, extra broccoli and blackberries may be all you need.

To Your Success,
Juan

Types of Depression

Advice, Mental health, , , , ,

Types of Depression

The word Depression is often used to describe the disorder, and while the symptoms are classic, it goes beyond the cookie cutter diagnosis. In this post, I will identify the types of Depression, as they vary from one person to the next and on the DSM. One in five people will suffer from depression during their lifetime, and it is the leading cause of disability worldwide. 

The good news is that depression is treatable. There are several forms of depressive disorders.

Major depression—severe symptoms that interfere with your ability to work, sleep, study, eat, and enjoy life. An episode can occur only once in a person’s lifetime, but more often, a person has several episodes.

Persistent depressive disorder—depressed mood that lasts for at least 2 years. A person diagnosed with persistent depressive disorder may have episodes of major depression, along with periods of less severe symptoms, but symptoms must last for 2 years.

Some forms of depression are slightly different, or they may develop under unique circumstances. They include:

  • Psychotic depression, which occurs when a person has severe depression plus some form of psychosis, such as having disturbing false beliefs or a break with reality (delusions), or hearing or seeing upsetting things that others cannot hear or see (hallucinations).
  • Postpartum depression, which is much more serious than the “baby blues” that many women experience after giving birth, when hormonal and physical changes and the new responsibility of caring for a newborn can be overwhelming. It is estimated that 10 to 15 percent of women experience postpartum depression after giving birth.
  • Seasonal affective disorder (SAD), which is characterized by the onset of depression during the winter months, when there is less natural sunlight. The depression generally lifts during spring and summer. SAD may be effectively treated with light therapy, but nearly half of those with SAD do not get better with light therapy alone. Antidepressant medication and psychotherapy can reduce SAD symptoms, either alone or in combination with light therapy.

Bipolar disorder—  also called manic-depressive illness, is not as common as major depression or persistent depressive disorder. Bipolar disorder is characterized by cycling mood changes—from extreme highs (e.g., mania) to extreme lows (e.g., depression).

Dysthymia—less severe type of depression, dysthymia (or dysthymic disorder), involves long-lasting symptoms that do not seriously disable, but keep one from functioning well or feeling good.

Source: National Institute for Mental Health.

As always, please speak with your medical or mental health provider to confirm diagnosis and get the help you deserve. Next up, we will look at Suicide, as Depression is the leading cause. Suicide is a heavy topic, but I cannot fail to address it in a mental health series.

To Your Success,
Juan