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Tag Archives | depression

Stress and Depression: How to Avoid it for the Holidays

By on December 4, 2012 in Well Being

The holiday season is filled with family, friends and fellowship. It can also be overwhelming, and filled with uncertainty and loss.

So during the holiday season it is important to know recognize the signs and symptoms that your stress level is high so you can ward off anxiety and depression.

Stress and depression can make for a horrible holiday season.

It is important that you take time to sit with yourself and be honest with your feelings. If you feel overwhelmed, acknowledge it. If you are grieving the loss of a loved one or relationship, give yourself permission to have sad or angry moments.

Don’t pretend to be happy if you are not. Don’t be afraid to reach out to friends, family, social networks or churches for support.

It is amazing how compassionate and understanding your extended network can be if you share your emotions and feelings of grief and loss. Others may be dealing with the same thing and may appreciate the opportunity to share their own feelings as well.

If you are feeling really down you might need to reach out to a health care professional to evaluate you for a more serious problem and support.

Try to maintain your normal schedule as much as possible. Your body likes routines so getting enough sleep, eating properly, exercising and relaxing can help you to stay balanced and not stressed during the holidays.

When you overindulge or push yourself too hard during the holidays you can throw yourself off balance, and stress and frustration can set in.

When you eat too many sugary sweet foods it can reduce your resilience and you can get sick more easily. It can also make you feel guilty and ashamed when you partake in too many junk foods, desserts or alcoholic drinks.

Stress and Depression: How to Avoid it for the Holidays

Picture courtesy of Lev Dolgachov/PhotoSpin

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Understanding the Stages of Grief: A Personal Perspective

By on December 3, 2012 in Well Being

This holiday season is filled family and for some of us it is a time where the loss of a loved-one is more present in our hearts.  In the last year I have lost both of my grandmothers; one from a long-term illness and the other from a sudden and fatal stroke.  The way I grieved for them was different, but I still experienced stages of grief. It was not until the funerals that the emotions and stress that I had been carrying since they died hit me. I was physically exhausted and had difficulty handling daily activities like showering or preparing food for myself. I felt achy and lethargic. I didn’t realize it at the time, but I was not really dealing with my grief and loss. I had been in first stage of grief — denial — for two weeks before I was able to connect and experience my grief. I decided to research more about grief to remember the stages of grief. The definition of grief according to medicinenet.com is the normal internal feelings one experiences in reaction to a loss, while bereavement is the state of having experienced that loss.  Most people experience both.

Dr. Elisabeth Kubler-Ross developed a series of the stages of grief that she believes people go through whenever they have lost someone dear to them. I remember learning about these stages in medical school. We were taught to be aware of them when dealing with loved ones who have  lost someone or when working with terminally ill patients. Recognizing the stages and working with the patient could help them have mental and emotional peace during this process.  The five stages are denial, anger, bargaining, depression and acceptance.

  • Denial occurs when you feel numb to everything that is happening in the your life after the a death occurs.
  • Anger is usually the feeling that is masking the pain, but feeling desertion and abandonment of losing your loved one.
  • Bargaining before the death usually takes the form of repenting or offering to change your behavior.  After the death of a loved one it can take the form of getting caught in the “what if or only if” questions about how we could have changed the outcome.
  • Depression is when you move into the present moment and feeling of emptiness of life without your loved ones.
  • Acceptance is accepting the reality that your loved one is permanently gone.  Acceptance is not the same is being ok with your loss it is simply recognizing it is now a part of your life.

During the holiday season people experience different stages of grief since the holidays are so much about family and spending time with those you love.  If you find yourself having difficulties during the holidays consider you may be going through one of the stages of grief.  Since I have had the a personal experience of going through the stages of grief, I appreciate that your feeling can show up unexpectedly.  Remember to be gentle with yourself and give yourself permission to grieve.

Live Vibrantly,

Dr. Daemon Jones

 

Reference:

“The Five Stages of Grief – Elisabeth Kübler-Ross & David Kessler | Grief.com ~ David Kessler.” Grief.com – Because Love Never Dies…. N.p., n.d. Web. 6 Oct. 2012. <http://grief.com/the-five-stages-of-grief/>

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Simple Behavior Changes Can Improve Memory

By on September 13, 2012 in Health Imbalances

As people move back into their normal fall routines of work and school, I am often asked about ways to improve memory or concentration.

Now that summer is over we have a expectation of being more productive, helping ourselves and our families to get back to the normal schedule. Improving our memory can be a great asset.

If you are concerned about memory loss and you have a history of Alzheimer’s or dementia in your family, it is important to talk with your doctor and have appropriate symptom evaluation and testing for appropriate diagnosis.

If you are just feeling scattered or overwhelmed, implementing a few basic consistent behaviors may improve your memory and focus.

Always start with the basics.

Are you getting enough sleep, are you eating at least 3 meals a day, are you exercising regularly and do you take time out to relax? When you get at least six to eight hours of sleep every night you can think more clearly and you remember better.

Eating a healthy diet can help create better memory. Focus on eating whole foods and drinking water, and reduce excess alcohol consumption.

Exercise increases blood flow to the brain, in addition to reducing the existence of developing depression. Doing 30 minutes of moderate exercise five days a week is recommended. Even 5 to 10 minutes every day will help.

Relaxation techniques have been shown to help improve memory.

Once you have the basics covered, here are a few other activities that help to improve memory:

- Keep your mind active with new activities or games.

- Take on a new challenge or project that makes you think in new ways.

- Social interactions help to ward off depression and stress, so find a way to connect with others on a consistent basis.

To read to the entire the article click Simple Behavior Changes Can Improve Memory

Photo courtesy of MonkeyBusiness Images/PhotoSpin

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