In any given year, an estimated 13 million to 17 million Americans will suffer from some form of depression. Women are twice as likely to be depressed as men. And, in fact, one in every five women is expected to develop clinical depression at some point in her lifetime.
With startling statistics such as these, it’s no wonder that the drug companies continue to pump countless resources into developing new drugs to treat depression. But with a myriad of side effects, prescription antidepressants aren’t always the answer for people suffering from sub-clinical depression.
Although it’s always best to seek appropriate medical treatment when you’re depressed, for symptoms of mild to moderate depression, which is sometimes characterized as “the blues,” there are several self-help steps you can take to feel better fast. By focusing on these things each day instead of your sadness, you will be better prepared to battle the blues.
Step 1: Get a Complete Physical
Sometimes an underlying health condition, like hypothyroidism or a vitamin D deficiency, can induce or mimic feelings of depression. That’s why it’s important to get a complete physical with comprehensive blood work before you begin a depression self-help regimen.
Step 2: Exercise at Least 30 Minutes a Day
Exercise is your body’s built-in antidepressant. Just 30 minutes of mild to moderate activity a day (such as a brisk walk) will prompt your body to release hormone-like chemicals called endorphins. Endorphins create a feeling of euphoria and well-being in the human body and can even mask mild pain. If you’re feeling particularly blue, instead of wallowing on the couch, get up and get some exercise!
Step 3: Eat Healthy Meals and Snacks
Fluctuations in blood sugar can intensify feelings of depression. Because of this, nutrition is an important component of your depression fighting self-help system. To give your body the energy it needs to feel good and face life’s daily challenges, eat three small meals and two or three small snacks each day. Make sure you get plenty of lean protein and at least seven servings of fresh fruits and vegetables each day. If you need a sweet treat, dark chocolate (in moderation) has been shown to have depression-fighting characteristics.
Step 4: Take Dietary Supplements
No matter how well you eat, it’s hard to get the recommended daily requirements (RDA) of all vitamins and minerals. At a minimum, take a high quality, high potency multi-vitamin each day. You may also want to take extra vitamin C and consider taking additional nutritional supplements that are known to have mood stabilizing properties (St. John’s Wort and 5-HTP are two examples).
Step 5: Avoid the News
If you’ve watched the news lately or checked the headlines on CNN, then you know there’s enough negativity in the world to make even the happiest person sad. If you’re battling depression, the news will only make you feel worse – so avoid it! If you need to check the weather report, try one of the online weather agencies because they don’t give you a helping of doom and gloom along with your forecast.
Step 6: Get Fresh Air and Sunshine
Depressed people tend to hibernate, shutting themselves off from the world. But this only makes them feel more sad and isolated. A great antidote to feeling blue is spending time with Mother Nature. Go to the park, the beach or your backyard. But get a little fresh air and sunshine each day.
Step 7: Get a Daily Dose of Spirituality
Doing one thing (or more) each day that lifts your spirits is essential when you’re fighting depression. Need a few suggestions? Watch your favorite feel-good movie, laugh out loud during a half-hour sit-com, read a few pages from a spiritually uplifting book, listen to a spirit-based instructional CD or DVD, spend 30 minutes playing with your pet or call a friend to catch up. Choose an activity that feeds your soul and leaves you feeling joyful.
Although severe depression should always be treated by a qualified health care professional, only 20 percent of depressed people actually receive the treatment they desperately need. By following the simple, self-help steps outlined in this article, you may be able to turn around your state-of-mind before clinical depression sets in. Learn more about self-help for depression at My Blog. Or, get your personalized support at <a href="http://www.5MinuteSelfHelp.com” rel=”nofollow”>
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Neuro-Linguistic Programming (NLP) may help Fibromyalgia symptoms. It is a self-help approach that assists patients in understanding the way we think and feel. It is said that NLP can be a helpful fibromyalgia treatment by helping the sufferer find freedom from underlying emotional issues that contribute to chronic pain and other symptoms.  NLP is described as “the study of the structure of subjective experience”. “Neuro” refers to how the brain works.  “Linguistic” is defined as how language interacts with the brain.  The word “Programming” describes how we use this interaction to get the results we want for ourselves and others.  NLP a blend of cognitive and behavioral science. It is said that NLP can be used to help people with quitting smoking, weight loss, performance, confidence, anxiety, anger management, stress relief, chronic pain, addiction, phobias, negative self-perception, insomnia and depression. The basic principle of NLP is that the words we use reflect our inner, subconscious perception of our problems. If we allow our negative perceptions and words to fester, the underlying problem will continue.  These negative words and attitudes can actually become who we are – even if they are inaccurate.  Reality is processed by our five senses and nervous system which translates into experience. Our experience is then given meaning by language and non-verbal communication. Looking at premise behind NLP, that language and non-verbal communication gives meaning to our experience, it does make sense that if we are made aware of our own negative communication patterns, experience can be modified into more positive ways of thinking and communicating. Neuro-Linguistic Programming is designed to change unwanted behaviors and beliefs, to help us achieve personal acceptance and improve our lives.  NLP systematically explores, illustrates, and teaches patterns of human perception and information processing, behavior, and communication.  The goal is to help eliminate the things that block your abilities to function and strengthen those that help you achieve excellence and overall wellness.Language & words have a powerful effect on altering perceptions. It is suggested that NLP offers a flexible approach which brings about positive, fast change in individuals, empowering them to adapt to an ever-shifting inner world.  NLP shows us how to understand and model our own successes in a realistic way, so that we can reproduce them. NLP experts say that positive self-talk is a must, no negatives.  You do get what you focus on, so focus on what you want.  Basically, its an attitude adjustment. NLP is new to me and maybe to you as well.  I have not experienced this therapy myself, but I feel it is important to present it as an option for FM and chronic pain.  Since we are all so different when it comes to our pain perception, severity and emotional status, what might work for some, may not work for others.  Discuss NLP with your healthcare provider to decide if NLP is worth a try.           Erica Thompson is a 40-year-old, Stay-at-Home mom with 3 children and a husband in the military. She was diagnosed with Fibromyalgia in 1995, but suffered from it many years prior to diagnosis and later, diagnosed with Chronic Myofascial Pain, IBS, RLS, migraine & more. She has done extensive research and is an expert based on her own experience, her mother’s and her grandmother’s. Her goal is to help chronic pain sufferers.
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There are times in life when we all need a little help. Unwilling to admit we do can just prolong the problem. A self help group can not only be a great source of comfort, but also takes away the aching feeling you are all alone in your suffering.
No matter what the problem is, a self help group may be the method by which you can discuss, listen, interact, network, and be counseled by those who are probably going through the same life-altering struggle and pain you are experiencing. With so many groups available today, there is no reason to avoid seeking them out.
Whether you are an alcoholic; a drug user; have emotional problems; experience anxiety or panic attacks; have HIV/AIDS; wish to quit smoking; have bereavement issues; or have low self-esteem or are depressed, there is always a group available to help you. They are just a phone call or a short visit away, and more often than not, they are probably located in your local area. If you rather not express your feelings in front of large groups, you can always seek smaller more intimate settings. Perhaps someone you know has opened their home to others wishing to participate in a self help group. Maybe a friend or family member can offer recommendations for you to join a smaller self help group.
If you are uncomfortable letting anyone know about your problem, there are also a number of self help resources on the internet. A simple search in your favorite search engine for your problem will bring up a number of forums and other resources to help you deal with and cope with your problem. On these forums or chat rooms, you can remain completely anonymous and speak with others about your problems. They are often completely willing to listen because they understand. It’s also not as formal of a setting as a normal self help group, which many people find more comfortable.
There is no shame in asking for help. Furthermore, knowing others who are going through the same or similar ordeal can make a world of difference in helping you to cope and resolve your problem. If you are having a difficult time in your life, no matter what the cause, seek out a self help group. Remember, you are not alone. There are people who are willing to assist you with any problem you may have. Allow them to offer their hand in friendship. The difference they make in your life will enable you to make a difference in someone else’s life later on. Joe Robinson is the Founder of <a href="http://self-esteem-self-help.com” rel=”nofollow”>Self Esteem Self Help, a free resource revealing tips and tricks that immediately boost your self esteem. Go to http://self-esteem-self-help.com to instantly download a free report loaded with simple techniques that conquer depression and secrets to building self esteem!Produkte neutral getestet

Im a woman, maybe a woman center… I dont know how to look up these kinds of things, I need to get my life straight, I need help