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Self-Help and Coping Tips to Overcome Depression Tags: self help coping tips overcome depression word life production feature blog

Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t beat it through sheer willpower, but you do have some control—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day.

The road to depression recovery

Recovering from depression requires action, but taking action when you’re depressed is hard. In fact, just thinking about the things you should do to feel better, like going for a walk or spending time with friends, can be exhausting.

It’s the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There’s a difference, however, between something that's difficult and something that's impossible.

Start small and stay focused

The key to depression recovery is to start with a few small goals and slowly build from there. Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one.

Take things one day at a time and reward yourself for each accomplishment. The steps may seem small, but they’ll quickly add up. And for all the energy you put into your depression recovery, you’ll get back much more in return.

Depression self-help tip 1: Cultivate supportive relationships

Getting the support you need plays a big role in lifting the fog of depression and keeping it away. On your own, it can be difficult to maintain perspective and sustain the effort required to beat depression, but the very nature of depression makes it difficult to reach out for help. However, isolation and loneliness make depression even worse, so maintaining your close relationships and social activities are important.

The thought of reaching out to even close family members and friends can seem overwhelming. You may feel ashamed, too exhausted to talk, or guilty for neglecting the relationship. Remind yourself that this is the depression talking. You loved ones care about you and want to help.

•             Turn to trusted friends and family members. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.

Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.

Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.

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 counselor, therapist, or clergy member.

Depression self-help tip 2: Challenge negative thinking

Depression puts a negative spin on everything, including the way you see yourself, the situations you encounter, and your expectations for the future.

But you can’t break out of this pessimistic mind frame by “just thinking positive.” Happy thoughts or wishful thinking won’t cut it. Rather, the trick is to replace negative thoughts with more balanced thoughts.

Ways to challenge negative thinking:

Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.

Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking

Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.

Keep a “negative thought log." Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. It's possible, though, he’s just having a bad day.

Types of negative thinking that add to depression

All-or-nothing thinking – Looking at things in black-or-white categories, with no middle ground (“If I fall short of perfection, I’m a total failure.”)

Overgeneralization – Generalizing from a single negative experience, expecting it to hold true forever (“I can’t do anything right.”)

The mental filter – Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.

Diminishing the positive – Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”)

Jumping to conclusions – Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead end job forever”)

Emotional reasoning – Believing that the way you feel reflects reality (“I feel like such a loser. I really am no good!”)

‘Shoulds’ and ‘should-nots’ – Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules.

Labeling – Labeling yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”)

Depression self-help tip 3: Take care of yourself

In order to overcome depression, you have to take care of yourself. This includes following a healthy lifestyle, learning to manage stress, setting limits on what you’re able to do, adopting healthy habits, and scheduling fun activities into your day.

Aim for eight hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.

Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden. Aim for at least 15 minutes of sunlight a day to boost your mood. If you live somewhere with little winter sunshine, try using a light therapy box.

Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it.  Figure out all the things in your life that stress you out. Examples include: work overload, unsupportive relationships, taking on too much, or health problems. Once you’ve identified your stressors, you can make a plan to avoid them or minimize their impact.

Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.

Do things you enjoy (or used to)

While you can’t force yourself to have fun or experience pleasure, you can choose to do things that you used to enjoy. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark.

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.

Develop a wellness toolbox

Come up with a list of things that you can do for a quick mood boost. Include any strategies, activities, or skills that have helped in the past. The more “tools” for coping with depression, the better. Try and implement a few of these ideas each day, even if you’re feeling good.

•             Spend some time in nature

•             List what you like about yourself

•             Read a good book

•             Watch a funny movie or TV show

•             Take a long, hot bath     

•             Take care of a few small tasks

•             Play with a pet

•             Write in your journal

•             Listen to music

•             Do something spontaneous

Depression self-help tip 4: Get regular exercise

When you’re depressed, exercising may be the last thing you feel like doing. But exercise is a powerful tool for dealing with depression. In fact, studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue.

Scientists haven’t figured out exactly why exercise is such a potent antidepressant, but evidence suggests that physical activity triggers new cell growth in the brain, increases mood-enhancing neurotransmitters and endorphins, reduces stress, and relieves muscle tension—all things that can have a positive effect on depression.

To gain the most benefits, aim for 30 minutes of exercise per day. You can start small, though, as short 10-minute bursts of activity can have a positive effect on your mood. Here are a few easy ways to get moving:

•             Take the stairs rather than the elevator

•             Park your car in the farthest spot in the lot

•             Take your dog for a walk

•             Pair up with an exercise partner

•             Walk while you’re talking on the phone

As a next step, try incorporating walks or some other enjoyable, easy form of exercise into your daily routine. The key is to pick an activity you enjoy, so you’re more likely to keep up with it.

Exercise as an Antidepressant

The following exercise tips offer a powerful prescription for boosting mood:

Exercise now…and again.  A 10-minute walk can improve your mood for two hours. The key to sustaining mood benefits is to exercise regularly.

Choose activities that are moderately intense. Aerobic exercise undoubtedly has mental health benefits, but you don't need to sweat strenuously to see results.

Find exercises that are continuous and rhythmic (rather than intermittent). Walking, swimming, dancing, stationery biking, and yoga are good choices.

Add a mind-body element. Activities such as yoga and tai chi rest your mind and increase your energy. You can also add a meditative element to walking or swimming by repeating a mantra (a word or phrase) as you move.

Start slowly, and don't overdo it. More isn't better. Athletes who over train find their moods drop rather than lift.

Adapted from Johns Hopkins Health Alerts

Depression self-help tip 5: Eat a healthy, mood-boosting diet

 What you eat has a direct impact on the way you feel. Aim for a balanced diet of low-fat protein, complex carbohydrates, fruits and vegetables. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, saturated fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).

Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.

Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy.

Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, oatmeal, and whole grain breads can boost serotonin levels without a crash.

Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Try super-foods rich in nutrients that can boost mood, such as bananas (magnesium to decrease anxiety, vitamin B6 to promote alertness, tryptophan to boost feel-good serotonin levels), brown rice (serotonin, thiamine to support sociability), and spinach (magnesium, folate to reduce agitation and improve sleep).

Consider taking a chromium supplement. Some depression studies show that chromium picolinate reduces carbohydrate cravings, eases mood swings, and boosts energy. Supplementing with chromium picolinate is especially effective for people who tend to overeat and oversleep when depressed.

Omega-3 fatty acids play an essential role in stabilizing mood.

Foods rich in certain omega-3 fats called EPA and DHA can give your mood a big boost. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed. When cooking fish, grill or bake rather than fry.

You may hear a lot about getting your omega-3s from foods rich in ALA fatty acids, such as vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not see as big of a benefit.

Some people avoid seafood because they worry about mercury or other possible toxins, but most experts agree that the benefits of eating one or two servings a week of cold-water fatty fish outweigh the risks.

Depression self-help tip 6: Know when to get additional help

If you find your depression getting worse and worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!

Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.

Source: HealthGuide.org

http://www.helpguide.org/mental/depression_tips.htm

Marvin Gaye was a musical genius that touched the souls of millions of people all over the world Tags: marvin gaye musical genius million people all over world word life production music hall

Marvin Gaye was born on April 2, 1939, in Washington, D.C. He sang in his father's church and in the Moonglows before signing with Motown. He recorded songs by Smokey Robinson before becoming his own producer on the protest album What's Going On. Gaye's later records developed his production style and yielded several hits. Gaye was killed in 1984 during a domestic dispute with his father.

"War is not the answer, because only love can conquer hate."

– Marvin Gaye

"If you cannot find peace within yourself, you will never find it anywhere else."

– Marvin Gaye

"Marvin Gaye is one of the greatest male voices of all time. So covering a Marvin Gaye song, especially one as quintessential as 'What's Going On,' I was a little hesitant in doing so. But I felt that it was one of those songs which spoke to a whole generation."

Singer Marvin Gaye, also known as the "Prince of Soul," was born Marvin Pentz Gay Jr. (he added the "e" to his last name alter in life) in Washington, D.C., on April 2, 1939. Gaye was raised under the strict control of his father, Reverend Marvin Gay Sr., the minister at a local church, against a bleak backdrop of widespread violence in his neighborhood.

Throughout his childhood, Marvin Gaye often found peace in music, mastering the piano and drums at a young age. Until high school, his singing experience was limited to church revivals, but soon he developed a love for R&B and doo-wop that would set the foundation for his career. In the late 1950s, Gaye joined a vocal group called The New Moonglows.

The talented singer had a phenomenal range that spanned three vocal styles and he soon impressed the group's founder, Harvey Fuqua. It wasn't long before Gaye and Fuqua both came to the attention of Detroit music impresario Berry Gordy and were signed to Gordy's legendary Motown Records.

Motown Records

Gaye's first certified hit under his own name wouldn't come until 1962, but his early years at Motown were full of behind-the-scenes successes. He was a session drummer for Motown legends such as Little Stevie Wonder, The Supremes, The Marvelettes and Martha and the Vandellas. Showing his stripes as Motown's renaissance man, Gaye went on to break into the Top 40 for the first time on his own in 1962 with his solo single "Hitch Hike."

Throughout the 1960s, Gaye would show his immense range, churning out solo dance hits and romantic duets with hit-makers like Diana Ross and Mary Wells. "Can I Get a Witness" and "I Heard It Through The Grapevine" were some of Gaye's biggest hits of the period, the latter achieving its place as Motown's best-selling single of the 1960s.

For three high-flying years, Gaye and Tammi Terrell wowed the country with their soaring duet performances of songs like "Ain't No Mountain High Enough" and "If I Could Build My Whole World Around You". Unfortunately, their reign as the Royal Couple of R&B ended when Terrell succumbed to a brain tumor in 1970. His beloved partner's death ushered in a dark period for the singer, who swore never to partner with another female vocalist and threatened to abandon the stage for good.

Political Message

In 1970, inspired by escalating violence and political unrest over the Vietnam War, Gaye wrote the landmark song "What's Going On." Despite clashes with Motown over the song's creative direction, the single was released in 1971 and became an instant smash. Its success prompted Gaye to take even more risks, both musically and politically.

When it was released in the spring of 1971, the What's Going On album served to open Gaye up to new audiences while maintaining his Motown following.

Departing from the tried and true Motown formula, Gaye went out on his own artistically, paving the way for other Motown artists like Stevie Wonder and Michael Jackson to branch out in later years. Beyond influencing his peers, the album garnered widespread critical acclaim, winning the Rolling Stone Album of the Year award.

Crossover Success

In 1972, Gaye moved to Los Angeles and soon met Janis Hunter, who would later become his second wife. Inspired in part by his newfound independence, Gaye recorded one of the most revered love anthems of all time, "Let's Get It On." The song became his second number one Billboard hit, cementing his crossover appeal once and for all. Shortly afterwards, Motown pushed Gaye into touring to capitalize on his most recent success; reluctantly the singer-songwriter returned to the stage.

Through most of the mid-1970s, Gaye was touring, collaborating or producing. Working with Diana Ross and The Miracles, he would put off releasing another solo album until 1976. He continued touring after the release of I Want You (1976) and released his last album for Motown Records (Here, My Dear) in 1978. After two decades at Motown, Gaye signed with CBS's Columbia Records in 1982 and began to work on his last album, Midnight Love. The lead single from that album, "Sexual Healing," became a huge comeback hit for the R&B star and earned him his first two Grammy Awards and an American Music Award for Favorite Soul Single.

Personal Life

In 1975, Gaye's wife Anna Gordy -- Barry Gordy's daughter -- filed for divorce, and two years later Gaye married Hunter, who had by then given birth to their daughter, Nona (born September 4, 1974) and their son Frankie (born November 16, 1975). Gaye also had an adopted son (Marvin Pentz Gaye III) from his previous marriage. The singer's marriage to Hunter proved short lived and tumultuous, ending in divorce in 1981.

Death and Legacy

Despite his successful comeback in the early 1980s, Gaye struggled badly with the substance abuse and bouts of depression that had plagued him for most of his life. After his last tour, he moved into his parents' house. There he and his father fell into a pattern of violent fights and quarrels that recalled conflicts that had haunted the family for decades. On April 1, 1984, Marvin Gaye Sr. shot and killed his son after a physical altercation; the father claimed he acted in self-defense but would later be convicted of involuntary manslaughter.

Three years after his death, Marvin Gaye Jr. was inducted into the Rock and Roll Hall of Fame. Creating beautiful art from a troubled life, Gaye again and again brought his vision, range, and artistry to the world stage. At the end of his career, he admitted he no longer made music for pleasure; instead, he said, "I record so that I can feed people what they need, what they feel. Hopefully, I record so that I can help someone overcome a bad time."

© 2013 A+E Networks. All rights reserved. http://www.biography.com/people/marvin-gaye-9307988?page=2

 

 

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