Happy Tuesday, everyone! Very often clients come to me and tell me that they are depressed. Of course we all go through days, maybe weeks, where we are depressed about something. Let me first say, if you feel you are clinically depressed or unable to cope, please, please seek professional help. Obviously, I am not that kind of doctor and if you feel hopeless and helpless, please seek help locally.
Okay, so besides that I think sometimes we forget the simple ways to combat depression. Now, of course, you could do a Milk of Damballahā¢ White Bath or use other cleansing type products such as white candles, etc.. However, sometimes just the very simple act of lighting a white candle, doing some deep breathing, and allowing yourself to relax and spend some time just "being" can help greatly! Not all successful "helps" are complicated! š I very often recommend to clients keeping a few white image candle kits around in their own gender just to use on occasions when they feel sad, depressed, low in energy, etc. It is a fairly simple way to boost yourself!
I also found an article that outlined 10 simple ways to fight depression. It's funny, most of it you will have already heard, I had! BUT, it was still just nice to see it in a simple list as a reminder that if we are depressed, sometimes just taking a few simple measures will get us "over the hump" of a bluesy day.
—Article–
"10 Tips For Fighting Depression "
Iāve done a bit of research into fighting depression recently and Iāve put together ten brief tips for fighting depression, leaving medication out of the list (excepting vitamins), as it doesnāt work for everyone. Most of these tips are probably common sense but itās sometimes hard to think rationally when youāre depressed, and thus easy to forget.
Get sufficient sleep. Iāve always burned the candle at both ends. Itās a flaw of being a type-A, driven, workaholic personality. Lack of sleep multiplies the effects of depression. If you canāt get a full 6-8 hours each night, try 15-30 minute catnaps through out the day. Iāve tried implementing Steve Pavlinaās attempt at polyphasic rhythm-based sleep, but I canāt quite pull it off yet. I have however been very successful in using Pzizzās two free 15-minute energizer audio MP3 recordings for power naps several times a day. Itās unbelievable how much these help. Iāve also successfully been using binaural beats to positively affect alpha, beta, theta, etc., brainwaves. (More on that in the future.)
Reduce stress. Stress can be invisible and subconscious, and it can come from guilt about a variety of things, personal and professional. For example, as I write this article, Iām suffering from guilt for not working on client projects, which Iāve been unable to do for most of the day. That means I have to make up for this lack tomorrow, which in turn induces anxiety. Itās tough, stressful cycle. If you donāt keep stress under control, it can induce productivity-grinding panic and anxiety attacks. Naps, a walk around the neighbourhood, and exercise can help alleviate the effects immensely. Remember: you cannot learn effectively with stress weighing you down. Sometimes, practicing detachment from your worries will solve your stress.
Get sufficient exercise. Itās not just a matter of getting blood flowing, though thatās part of it. But getting outside and getting sunlight and fresh air is important because it rejuvenates you. If you work at home like I do, this is especially important. I find that despite being a hermit thinker type, physical activity makes me feel great during times of depression. Blood flow and adrenaline seem to stave off the worst effects. Though itās sometimes hard to remember that exercise or keeping busy helps.
Meditate. Meditation can be an effective means to reducing stress and thus depression. It can also help you to become aware of what is causing your guilt, your stress, and often help you achieve some detachment from those āproblemsā you cannot do anything about. In short, it helps you achieve perspective, to see where to focus your attention. Iāve been meditating on and off for about 20 years. (Iāve done over 10,000 hours of meditation, part of the requirement of becoming a Buddhist monk, though not all under a āmasterā, which disqualifies me.)
Add some colour to your wardrobe. Tough for me, an ex-goth who still wears mostly all-black, but all dark clothes all the time increases the effects of depression. Colour stimulates positive feelings. I find blood red or a hunter green shirt helps me. Some people prefer yellow, orange or peach, or prints or paisleys. You can also add colour to your life through art therapy.
Eat properly. You know eating properly applies all the time but itās even more crucial for those suffering from depression. I find grains, nuts, and fruit help me, and staying away from fried foods and refined carbs. I have a friend, a gifted classical guitarist, who ends up in the hospital every three or four years because of the massive amount of fast food he eats nearly every single day, and without vegetables at that. (Heās had around three meltdowns in the decade or so Iāve known him, and hasnāt worked in that time.) Even a fresh submarine/ hoagy/ rocket with lots of free toppings (i.e., veggies) is better than fries, gravy, burgers and pizzas several times a week like he has. (Iām not knocking them, as I eat them, but not every day.) Seek out healthy snacks or make your own, eat nutritious foods and add colourful vegetables and leafy items.
Take your vitamins. Learn your E, B, Cs. And Zinc, Folic acid, iron supplements, etc. Poor diet robs us of many absolutely essential nutrients. If you are not going to change your diet, whatever your reason, at least replenish those nutrients.
Drink water. The proper amount of fluids helps keep your skin from getting dry in the winter time – the āseasonā in seasonal depression. It also helps clear out some of the toxins in your body. And by the way, itās NOT 8 glasses per day for everyone. The proper amount is based on your body weight, age, activity level, and other factors.
Add extra lighting. Research shows that adding some warm, bright lights helps fight the effects of depression. You donāt have to spend $150+ on special lamps; just increase the wattage in some of your light bulbs. Also, fluorescent lights are less bright than they appear. Try to replace them if possible.
Smile. Itās not a guaranteed nor permanent cure, but it does help sometimes, if you can maintain a smile for a few minutes. I watch The Comedy Network (Canada) sometimes, as laughing helps – at least temporarily, like chicken soup sort of helps a cold. Remembering to do so is key, so you may need to tape some visual reminders to your mirrors or computer, etc."
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Here's wishing you all a happy day!!
Love,
Mambo Sam
