Month: March 2015

  • Self Help for Depression

    Self-Help for Dealing with Stress

    Stress invades people’s lives all the time, even daily for some. Life gets hard and it’s difficult to juggle all the things life throws at us. It’s important that we get our stress levels under control because frequently elevated levels of stress are toxic to the human body and can cause heart disease, high blood pressure, obesity, and diabetes. It’s easier than you may think to help yourself decrease your stress levels. Just follow these simple steps.

    1. Avoid alcohol, caffeine, and nicotine. Caffeine and nicotine are stimulants and do not decrease your levels of stress; they increase them. Alcohol is a depressant in large amounts and a stimulant in small amounts, making it bad for you to take as a way of relieving stress. Instead of reaching towards the alcohol, caffeine, and nicotine, grab some water or herbal tea. These are hydrating and provide you with stress relief.
    2. Try taking part in physical activity. Stress releases hormones in your body known as adrenaline and cortisol. Releasing some of these hormones can help your stress levels to go down.
    3. Get more sleep. Not getting enough sleep is a direct correlation to high-stress levels. However, stress sometimes prevents us from relaxing enough to fall asleep. If you are having this issue, try taking a warm bath or reading before bedtime. Another good tip is going to bed at roughly the same time every night. This creates a routine for you to follow, naturally decreasing your stress.
    4. Try relaxation techniques. Every day, try a different stress-reducing technique. You can try self-hypnosis as this is very simple and easy to do anywhere. You could also attempt saying one word repeatedly to yourself that holds meaning for you. Don’t worry if these relaxation tips don’t work right off the bat. Relaxation is a skill that takes time to master.
    5. Talk to someone you trust and who can help. Letting someone know how you feel is a great way to reduce your stress. Many people have said that it’s like a weight being lifted off their shoulders. Stress can cloud our minds and prevent us from thinking clearly. Talking through your situation with someone can help you figure out a solution to what you’re stressing about.
    6. Keep a stress diary. Keeping a diary and writing down your thoughts and emotions will help you become more aware of what you’re feeling. Write down the date and place the stressful event occurred. Also include what you were doing and how you felt, both emotionally and physically. Writing everything down will enable you to avoid another stressful situation and you’ll discover some new coping mechanisms.
    7. Manage your time. Many people experience stress when they run out of time to do important things. With a schedule to follow you can ensure that you get all of your important tasks done in a timely manner. Having all your work done on time will help to decrease some stress.
    8. Learn to say “No”. It’s easy to believe that you have all the time in the world and can juggle one more thing in your life. But sometimes you need to remember that you have so many other important things that needs to be juggled. There’s only a certain amount of hours in a day, making it hard to get multiple things done.

    Take care of yourself. Stress invades everyone’s lives but dealing with stress is manageable. Know that everything will get better and the thing that’s causing you so much stress won’t be a worry to you down the road.

    Self-Help Tips for Dealing with a Low Mood

    Many people suffer from depression and low moods. It’s often hard to overcome, but remember that change takes time. When trying to take control of your feelings, remember to be patient. Listed below are some tips you can use to try to lift your feelings of depression.

    1. Stay in touch. Don’t withdraw from your life and your loved ones. When talking to others, it has been proven that it can improve your mood. Talk to the people you care about the most. Let them know how you feel because they may be the biggest key in you getting the healing that you need.

    2. Be more active. Take up any form of exercise. Studies have shown that exercise helps to lift your mood.

    3. Face your fears. Whatever is making you feel so low, face it, but in small amounts. Running away from something difficult can actually just make your mood drop even more. Depression can make people lose their confidence, but don’t let it take that away from you. Battle through it and tell your depression who’s boss.

    4. Don’t drink too much alcohol. Alcohol in large amounts is a depressant, which will only make you feel more depressed. You may turn to drinking to cope or hide from your depression, but in actuality only makes it worse.

    5. Try to have a healthier diet. When depressed, many people don’t feel like eating. This makes them in danger of being underweight. On the flip side, though, some people find comfort in food, which then puts them in danger of being overweight.

    6. Have a routine. Keeping your body on a regular schedule has shown to decrease stress and low moods. Ensure that you go to bed at the same time every night and get up at the same time. Without a routine, you can fall into a slump and notice a new level of sadness. Another negative to not having a routine is that it impacts your eating. You may stop cooking regular meals, eat snacks throughout the entire day, or miss meals because you stay in bed all day.

    These tips may not work for everyone. However, if you notice that your depression is getting out of hand and you can’t handle things on your own, it may be time that you get help from a professional. They’ll be able to provide you with an “attack” plan to help battle your depression.

    If you feel as though the tips given won’t help, or that your depression is on a high level, then you may want to consider talking to your doctor about medication to help balance your moods.

    There are also helplines available to anyone who doesn’t feel comfortable getting help from their doctor, or whose depression has gotten so out of hand that they’ve thought about harming themselves.

    Whatever the situation, there are people available whenever you need the help. No one will judge you; they’re simply there to help you get the support that you need.

    Self Help for Depression 2

  • How To Survive Motherhood

    Putting Things into Perspective

    Even if you’re not a parent, it’s sometimes very difficult to put things into perspective. Life is filled with unexpected twists and turns, many of which are quite frightening.

    When you’re a parent, these unexpected roadblocks typically seem all the more daunting. After all, it’s your job to protect your children and assist them in making the best decisions, now and in the future. The following tips are suggestions to help you put things in perspective, as quickly and seamlessly as possible. Honestly, it can be done! All it takes is a little bit of practice.

    Technically, putting something into perspective is comparing it to a similar situation. The end result is a clear, more accurate understanding of the problem. It can also mean coming to the realization that you now understand the importance of something.

    Stay Calm

    One of the most crucial things when trying to put things into perspective is to remain calm… or at least as calm as possible. Take three or four deep breaths. Briefly, close your eyes and try to envision yourself relaxing on the beach or one of your favorite destinations.

    Doing your best to stay calm allows you to take control of the situation and come to a resolution as soon as possible.

    Consider the Feelings of Others

    In a perfect world, everyone would be considerate of the feelings of others. When perspective is an issue, try to put yourself in the shoes of all of the other people involved. What are their motives? What do they fear? Why are they behaving this way? These are just a few questions to think about.

    Everyone is different. No two people look at a situation exactly the same. Before you say anything that may end up hurting someone’s feelings, step into their shoes. It really makes a difference.

    Take a Break

    If all else fails, take a break. Put younger kids down for a short nap or if you have older kids who don’t need constant supervision, take a walk around the block. This gives everyone the chance to cool off and think about things in a rational manner.

    At this point, you can even talk to yourself a bit (if only in your mind). Doing so might prevent you from overreacting. Overreacting only upsets everyone and elevates the problem.

    Remember that you’re the adult. If the situation is causing your children to be upset, seeing you upset will only make things worse. Let’s face it, life is stressful for everyone at times. No one is immune to stress-free parenting.

    Now that we’ve talked a bit more about the best ways to put things into perspective, hopefully, it’s helped you stay on the right track. Of course, at times, you’ll still feel a challenge. There’s no way around it. But, the more you make use of these tips, the better off you’ll eventually be. Just take it one day at a time and as the saying goes… “don’t sweat the small stuff!” You’re certainly not alone. And, in reality, the world would be a boring place if everybody had the same perspective, wouldn’t it?

    Relax – They’re Just Kids

    While raising children is one of life’s most rewarding experiences, it can also be stressful. Parents are on call 24 hours a day, which can cause stress levels to build. This anxiety can lead to difficulty sleeping, headaches or a lowered immune system. Here are a few things you can do to help you relax and manage the stress that often comes with parenting.

    Watch What You Eat

    Not only is a balanced diet good for you physically, but it also helps you to manage stress. Eating right keeps your energy levels up throughout the day, and helps you to fall asleep at night.

    One thing to be sure to include when planning out your meals is complex carbohydrates, such as those found in whole grain pasta and bread. These carbs may increase your brain’s level of serotonin, which is a neurotransmitter that helps to keep you calm and in a good mood. Omega-3 fatty acid is another dietary addition that can help you to stay on top of any situation. Commonly found in fish, seeds, and nuts, omega-3s help to regulate the stress hormones in your body.

    Get Plenty of Exercise

    During a workout, your body releases endorphins, which brighten your mood and make you feel accomplished. In addition, the positive stress of an intense workout helps to prepare the brain for negative stress down the road. Consider starting an exercise routine, whether it’s walking around the block or even a gym membership. Not only will it help you to feel positive, but it may also give you the energy you need to keep up with the kids.

    Set Aside Some Time

    Don’t feel guilty for wanting to take some time out for yourself. Whether it’s being able to watch a movie uninterrupted or finding the time for a spa day, devoting a little time and energy to taking care of yourself will help you to maintain a positive attitude. If the children are old enough, you might encourage them to explore after-school activities, which will give you more time to tend to your own needs, as well as heighten your children’s interest in hobbies and activities.

    Look for Help

    At times when stress levels start to get high, it’s important to remember that you can ask for help. If you hire a babysitter or even give the kids a little time at their grandparents, this frees up some time so that you can take care of whatever you may need to get done. If you need to vent about the things that have you stressed, try calling a friend or even inviting them over to help you unwind.

    When parenting gets stressful, it’s important to relax and stay in control of the situation. Your kids learn by watching you. So, responding to stressful situations with a positive attitude is more than a little important. By ensuring that your stress levels are under control, you can focus less on feeling anxious and more on the time you and your family spend together.

    mom laying down with infant baby happy
    mother and children