Depression is very common - one in five people become depressed at some point in their lives. Anyone can get low, but someone is said to be suffering from depression when these feelings don’t go away quickly or become so bad they interfere with their everyday life. (Royal College of Psychiatrists) Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. (Helpguide)
Different types of mental health problem
Every seven years a survey is done in England to measure the number of people who have different types of mental health problem each year.(The Health & Social Care Information Centre) It was last published in 2009 and reported these figures:
Depression - 2.6 in 100 people
Anxiety - 4.7 in 100 people
Mixed anxiety and depression - 9.7 in 100 people
Phobias - 2.6 in 100 people
OCD - 1.3 in 100 people
Panic disorder - 1.2 in 100 people
Post traumatic stress disorder - 3.0 in 100 people
Eating disorders - 1.6 in 100 people
(MIND)
What does it feel like to be depressed?
The feeling of depression is deeper, longer and more unpleasant than the short episodes of unhappiness that everyone experiences occasionally.
You will notice:
- persistent sadness or low mood
- not being able to enjoy things
- losing interest in life
- finding it harder to make decisions
- not coping with things that used to be easy
- feeling exhausted
- feeling restless and agitated;
- loss of appetite and weight
- difficulties getting to sleep
- loss of sex drive
- thoughts of self-harm or suicide.
How can I help someone who is depressed?
- Listen to them, but try not to judge them.
- Don’t offer advice unless they ask for it, but if you can see the problem that is behind the depression, you could work with the person to find a solution.
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Spending time with them, listening over and over to their problems, and encouraging them to keep going with activities in their routine, is all helpful.
(Royal College of Psychiatrists)
10 tips for reaching out and building relationships
- Talk to one person about your feelings
- Help someone else by volunteering
- Have lunch or coffee with a friend
- Ask a loved one to check in with you regularly
- Accompany someone to the movies, a concert, or a small get-together
- Call or email an old friend
- Go for a walk with a workout buddy
- Schedule a weekly dinner date
- Meet new people by taking a class or joining a club
- Confide in a clergy member, teacher, or sports coach
Controlling the BRAIN
Basically when depressed we ruminate. Rumination refers to the tendency to repetitively think about the causes, situational factors, and consequences of one's negative emotional experience (Nolen-Hoeksema, 1991). (Psychologytoday) You are focussing your attention on ‘…continuously think about the various aspects of situations that are upsetting.’ (Psychologytoday)
We are reflecting on experiences, real or imaginary, that triggered our ‘Fight and Flight’ response to a situation we found uncomfortably threatening. The fight-or-flight response (also called the fight, flight, freeze, or fawn response [in PTSD], hyperarousal, or the acute stress response) is a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival.[1] It was first described by Walter Bradford Cannon.[a][2] His theory states that animals react to threats with a general discharge of the sympathetic nervous system, priming the animal for fighting or fleeing.[3] More specifically, the adrenal medulla produces a hormonal cascade that results in the secretion of catecholamines, especially norepinephrine and epinephrine.[4] The hormones estrogen, testosterone and cortisol, and the neurotransmitters dopamine and serotonin, also affect how organisms react to stress. (Wikipedia)
Break Depression
With meditation, do one of the following types of ‘Active or Passive’ meditations:
- Zazen
- Vipassana
- Mindfulness
- Loving-Kindness
- Mantra
- TM
- Yoga Meditation (any type)
- Self-Enquiry
- Taoist
- Qigong
- Guided Meditation
- Binaural Beats
Beditation
But if you are like me you will like the ‘Beditation’
Whilst laying in bed
- focus on your breathing
- breathing from the stomach
- follow your breath in
- follow your breath out
- when your mind wanders
- bring it back to the breath
Visualization
What about growing your own wisdom tree. A tree that possible changes every time you visit it? A tree that knows what wisdom you need in your life to make the necessary behavioural changes to be emotionally happy with your life?
Whilst laying in bed, standing, sitting, moving or travelling etc
- focus on your breathing
- breathing from the stomach
- follow your breath in
- follow your breath out
- when your mind wanders
- bring it back to the breath
- visualize a tree you have planted that is growing with you
- it knows what you need to make those changes in your life to improve your emotional wellbeing
- just notice the tree
- spend as much time with it as you want
- come back and visit the tree as many times as you wish
How to Create Inner Peace
Vagusstuff is literally a tranquilizer that you can self-administer simply by taking a few deep breaths with long exhales. You can consciously tap the power of your vagus nerve to create inner-calm on demand. This knowledge alone should be enough to reduce the fear-of-fear-itself and give you grace under pressure next time you need it. (Psychologytoday)
Free Classes in Mindfulness
Join on Mondays, 12 – 2 p.m. at St Mungo’s Recovery College to learn more about manage stress to improve your life. Classes are run by Garvey Harris a Mindfulness teacher and an Integrative Hypno-Psychotherapist who alongside a team of professional therapists volunteer at Mindfulness Worldteach Mindfulness Meditation as a part of their Stress Reduction Courses. Please get in touch if you would like to know more.
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