You can Fight Depression and Win

When you're depressed, it often feels like nothing in the world can make you feel better. Depression  is a devious disorder, because the symptoms it creates can discourage you from completing the actions or seeking the help that would begin your recovery. Lack of energy, low self-esteem , and dwindling excitement are some of the symptoms that make it hard to get out of a depressed state. For anyone experiencing this stuffiness, it's important to remember that depression  is a very common and highly treatable disorder. By treating it like any other physical disease and taking the actions that will destroy the parasites infecting your mental state, you can conquer your depression.

When you’re depressed, you can’t just will yourself to “snap out of it.” But these tips can help put you on the road to recovery.

1. Meet yourself where you are

Depression is common . It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles. It interferes with and distracts us from our daily lives. When depressed, people tend to accept this negative identity as a true representation of who they are. Many people fail to recognize that this sadistic point of view is actually the voice of a well-hidden enemy within. To begin this process, it is helpful to think of these destructive thoughts as being like the parasites that keep you in bed when you're sick with the flu. Don't listen to these attacks when they tell you not to pursue your goals, to isolate yourself, or to forego an activity you enjoy. This gives the voice even more power over you. Instead, when you notice these thoughts and attitudes starting to intensify and take precedence over your more realistic, positive ways of thinking, it is essential to identify them as an alien point of view. Ask yourself, would you think such cruel thoughts about a friend or family member who was experiencing the same struggles. By having compassion for yourself and recognizing this inner voice as a destructive enemy, you can begin to see who you are more clearly and realistically.

2. Do things that you enjoy 

While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities. Try to push back and do something you love — something that’s relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking. Staying active in your life, pursuing anything and everything you may find of interest will re-ignite your spark and keep you on your own side.

These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.

3. Don't wallow for long

Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy .If you’re having a down day, have it. Let yourself feel the emotions,  but don't stay there. When you're depressed your energy levels can drop drastically, but the last thing you want to do when feeling down is to keep yourself from getting up. It's a physiological fact that activity fights depression. Get your heart rate up 20 minutes a day, five days a week, and it has been scientifically proven that you will feel better emotionally. Exercising increases the neuro-plasticity of your brain and releases neurochemicals called endorphins, which help to elevate your mood. Even just getting out of the house for a walk, a game of catch with your kids, or a trip to the gym is a medically proven method of improving the way you feel.

4. Spend time with loved ones that genuinely love you;

When depressed, you may hear thoughts telling you to be alone, keep quiet and not to bother people with your problems. Again, these thoughts should be treated like parasites that try to keep your body from getting healthy. Do not listen to them. When you feel bad, even if you feel embarrassed, confiding in a friend or voicing your struggles can lighten your burden and begin a process of ending your unhappiness. Talking about your problems or worries is not a self-centered or self-pitying endeavor. Friends and family, especially those who care about you, will appreciate knowing what's going on.Try to remind yourself these people care about you. Resist the temptation to feel like you’re a burden. You need the interaction and they likely do, too. If you’re unable to spend time together in person, phone calls or video chats can also be helpful.

Even the simple act of putting yourself in a social atmosphere can lift your spirits. Go to a place where there are people who may have similar interests as you, or even to a public spot like a museum, park, or mall, where you could enjoy being amongst people. Never allow yourself to indulge in the thought that you are different from or less than anyone else. Everyone struggles at times, and your depression does not define who you are or single you out from others.

5. Eat healthy food

When you are depressed the urge to eat unhealthy is high because you feel that junk or unhealthy foods makes you feel better. There’s no magic diet that will treat depression. But what you put into your body can have a real and significant impact  on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).  Some people also feel better aTrustend have more energy when they avoid sugar, preservatives, and processed foods. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. 

6. See a therapy;

Talking is a powerful way of combating your depression. If you feel bad, don't let anyone tell you it's no big deal or that you'll just get over it. There is nothing shameful about recognizing you have a problem you alone cannot seem to resolve and to seek the help of a therapist . Asking for help is a brave act and speaking to a therapist is a healthy, productive endeavor from which every individual would benefit. Learning about the source of your pain can truly help alleviate its impact on your life by helping you to recognize and combat your critical inner voice.

     ***Though its easier said than done,  with determination and having a positive mind you can win depression.  Remember that you are not worthless,  your life is not meaningless and there are people who genuinely love and care for you. Some people even look up to you. You can win depression. ***

Is it PMS or PMDD?

Many women feel different a week or so before they get their periods. They may get depressed, cry often, feel angry, get acne, have tender breasts , feel sleepy, have less energy, and feel heavy or bloated.

If you have these problems around the same time every month and they go away when your period starts, you likely have premenstraul syndrome  (PMS).

But if your PMS symptoms are so extreme that they stop you from doing the normal things that you do at work or at home, or if they affect the way that you relate to the people in your life, you may have premenstrual dysphoric disorder (PMDD), which is a more severe form of PMS.

 

Signs of PMS vs. PMDD

 In both PMDD and PMS, symptoms usually begin seven to 10 days before your period starts and continue for the first few days that you have your period. Both PMDD and PMS may also cause bloating, breast tenderness, fatigue, and changes in sleep and eating habits. In PMDD, however, at least one of these emotional and behavioral symptoms stands out:

• Sadness or hopelessness
• Anxiety or tension
• Extreme moodiness
• Marked irritability or anger

But PMS and PMDD are different in several ways. For example:

Depression . If you have PMS, you may feel depressed. But if you have PMDD, your sadness may be so extreme that you feel hopeless. You might even have thoughts about suicide 

Anxiety. You could feel anxious when you have PMS. But with PMDD, the anxiety  you feel is probably on a very different level. Some women with PMDD describe feeling very tense or on edge.

Mood swings. When you have PMS, you can get moody. You feel happy one minute and upset or angry the next, and you’re more likely to cry. But with PMDD, your mood swings will be much more severe. You may become very angry, and things are likely to irritate you that wouldn’t normally bother you. You might pick fights, even if this isn’t your usual style. You may also cry about things that wouldn’t usually upset you. You may feel out of control of your life.

Feelings about your life. If you have PMS and feel depressed, you may feel a little detached from your usual routine. But if you have PMDD, you’re likely to stop caring about your job, your hobbies, your friends and family -- anything that otherwise might put you in a good mood. 

**PMDD affects 3-8% of women in their reproductive years, with symptoms usually emerging during a woman’s twenties.These symptoms may worsen over time; for example, it has been observed that some women may experience worsening premenstrual symptoms as they enter into menopause.Less commonly, PMDD may begin during adolescence , with case reports suggesting that successful treatment options in adolescents with PMDD are similar to those used for adult women.

Causes

No one knows the exact causes of PMS or PMDD, but changes in hormone levels are thought to play a part. Genetics may also play a role. Depression  is also linked to PMS and PMDD, although one doesn’t cause the other to happen. The changes in hormone levels may make mood disorders like depression worse, though.

Treatments

  Treatments of PMDD is directed at preventing or minimizing symptoms and may include:

• Antidepressants. Selective serotonin reuptake inhibitors (SSRIs), such as fluoxetine (Prozac, Sarafem, others) and sertraline (Zoloft), may reduce symptoms such as emotional symptoms, fatigue, food cravings and sleep problems. You can reduce symptoms of PMDD by taking SSRIs all month or only in the interval between ovulation and the start of your period.
• Birth control pills. Taking birth control pills with no pill-free interval or with a shortened pill-free interval may reduce PMS and PMDD symptoms for some women.
• Nutritional supplements. Consuming 1,200 milligrams of dietary and supplemental calcium daily may possibly reduce symptoms of PMS and PMDD in some women. Vitamin B-6, magnesium and L-tryptophan also may help, but talk with your doctor for advice before taking any supplements.
• Herbal remedies. Some research suggests that chasteberry (Vitex agnus-castus) may possibly reduce irritability, mood swings, breast tenderness, swelling, cramps and food cravings associated with PMDD, but more research is needed. The Food and Drug Administration doesn't regulate herbal supplements, so talk with your doctor before trying one.
• Diet and lifestyle changes. Regular exercise often reduces premenstrual symptoms. Cutting back caffeine, avoiding alcohol and stopping smoking may ease symptoms, too. Getting enough sleep and using relaxation techniques, such as mindfulness, meditation and yoga, also may help. Avoid stressful and emotional triggers, such as arguments over financial issues or relationship problems, whenever possible.

***Review your symptoms with your doctor. A thorough medical evaluation may determine if symptoms are due to PMDD or some other condition. If you're diagnosed with PMDD, your doctor can recommend specific treatments to help minimize symptoms.